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[Totally unrelated note: ever wonder how people find your blog? Well, ever since I wrote my post about our holiday in Florida, the number one search term that leads people to my blog is. . . "Alligators." Yes, indeedy: folks looking for reptilian, steel trap-jawed people-eaters are sent to. . . my blog. In droves. Well, hi there, Everglade adventurers! Howdy, outback croc-hunters! Welcome, designer shoe and handbag aficionados!]
By now, it’s probably evident that I’m a fan of spinach. Certainly, devoting an entire SOS Kitchen Challenge to the popular leafy green is one indication (and if you hurry, you can still participate: the deadline is May 20th!).
It was through my friend Sterlin that I first learned to love spinach. Even before I moved to Toronto myself, I was a frequent visitor to Sterlin’s place (her parents had pulled up stakes and made the trek from Montreal to Toronto long before I did). I loved visiting this “exotic” metropolis, where, with Sterlin as both tour guide and chauffeur, we’d scour the city for interesting restaurants, university-based events, or dance clubs (in those days, single undergraduates in search of a boyfriend, we still frequented dance clubs).
After a long evening of inane chatter, bopping in our blister-inducing heels and drinking too many beer (I never did acquire a taste for the brew), we’d drive back to Sterlin’s parents’ house, and, with the intense precision and focus of a neurosurgeon, unlock the door without making a sound, the way only truly inebriated twenty-somethings can. Once inside, we removed our shoes and tiptoed into the kitchen to raid the fridge, where, inevitably, we found. . . nothing. (Okay, not literally “nothing.” There was a half-eaten carton of cottage cheese and a few cans of Diet Coke). At this point, Sterlin would move to the freezer, where she’d withdraw one of 5 or 6 boxes of frozen spinach (the only item in there).
“Want a snack?” she’d whisper, brandishing the box in the air. “Mmm! Let’s have some spinach!”
“Spinach?” I’d counter, equally susurrating, ” As a snack??” I was accustomed to the cornucopia of home-baked chocolate chip cookies, chips, licorice, and other assorted junk foods in my own parents’ kitchen.
But snack on spinach we did. Sterlin loved the stuff so much that is was contagious, and I learned to love it, too. I can’t say I ever think of frozen spinach as a snack these days, but I wouldn’t turn it down if someone offered it. (Beer, on the other hand, still doesn’t tempt me).
The second spinach epiphany I experienced courtesy of Sterlin was the classic 1980′s spinach salad. You know the one: baby spinach leaves coated in creamy, nondescript dressing, topped with a generous toss of chopped hardcooked eggs and a sprinkling of crispy bacon bits. Back then, one of Toronto’s destination restaurants was a brand-new, ultra hip joint called Mr. Greenjeans (a current relative of the original place still exists, in a new location and without the flair or cachet of the original).
Their specialty was–get this–salad (rather ahead of their time, don’t you think?). And what made Mr. Greenjeans’ salads worth driving all the way downtown for? Why, their presentation: each portion of fresh greens was packed into a huge mason jar, perched atop a white plate the size of an hors d’oeuvre tray at a wedding. Once served, you had the choice of picking at the salad right from the jar (the cool way) or emptying it onto the plate (the loser way).
Like an early iteration of Sassafras (where the gliterati hang out during the Toronto Film Festival), Mr. Greenjeans attracted diners not really because of the food, but more because of the reputation for cool. After waiting in line for a table, we’d hope for a window seat, where we could see and be seen, scanning the sidewalk outside for celebrity sightings or people we might know. In those days, everyone who was anyone hung out at Mr. Greenjeans.
No wonder, then, that I thought of spinach as the first vegetable to include in a muffin when I first opened my organic bakery back in 2003. In my zeal to include healthy veggies–especially leafy greens–in my recipes (and to provide an incentive to kids to eat their veggies), I created the Sweet Harvest Muffin, boasting not one, not two, but three different vegetables, including spinach. Providing one full serving of vegetables in each muffin, the Sweet Harvest quickly became my best-selling product, and it was the first recipe I knew I’d include in Sweet Freedom.
With this month’s SOS Challenge devoted to spinach, I decided to create an ACD-friendly variation of that best-selling muffin as my “sweet” entry to the challenge. Based on the Green Monster smoothies that are ubiquitous on the internet, these contain both spinach and apple combined with carob and cinnamon, ingredients I often include in my own morning beverage.
While these Green Monsters aren’t quite as sweet as the original muffins (which contain both raisins and chocolate chips), they do still make a tasty breakfast on the go; in fact, they tasted good enough that the HH noted he’d be happy to take one along to the office for his morning coffee.
With the sepia carob masking its green, the spinach remains hidden in this muffin. You may not be getting quite the same quantity of spinach as you’d consume in an entire box of the frozen stuff, but you can feel good eating one of these babies for breakfast, knowing it provides a good sized hit toward your daily five to ten servings of fruits and vegetables.
This ACD-friendly adaptation also makes these muffins a perfect submission to Amy’s Slightly Indulgent Tuesdays, over at Simply Sugar and Gluten Free.
And speaking of breakfast baking. . . I’ll be talking about breakfast (and other) baked goods from Sweet Freedom this Thursday morning on the Canadian version of Good Morning America, Canada AM! I am incredibly excited to share information about healthy eating with hosts Bev Thomson and Seamus O’Regan. So set your PVRs, video recorders, etc for Thursday, May 20, between 8:00 and 9:00 AM!
Green Monster Muffins (ACD Phase II and beyond)
These muffins are a great way to start the day with both some fruit and some vegetables. They’re sweet, but not overly so; and you won’t taste the spinach at all. (Promise).
2 small apples, about 6-6 1/2 ounces (170-185 g) each, washed and cored (I used Granny Smith)
3 ounces (85 g) fresh or frozen spinach (include the stems)
1/4 cup (60 ml) natural smooth almond butter
2 Tbsp (30 ml) sunflower or other light tasting oil, preferably organic
2 tsp (10 ml) chia seeds, finely ground after measuring
2 tsp (10 ml) pure vanilla extract
1 tsp (5 ml) pure almond extract
1/2 tsp (2.5 ml) apple cider vinegar
1-1/3 cups (320 ml) unsweetened soy or almond milk, plus up to 2 Tbsp (30 ml) more, if necessary
1/2 cup (60 g) carob powder*
1/2 cup (75 g) brown rice flour
1/2 cup (60 g) millet flour
1/4 cup (30 g) arrowroot powder
2 tsp (10 ml) cinnamon
1 Tbsp (15 ml) baking powder
1/2 tsp (2.5 ml) baking soda
1/2 tsp (2.5 ml) xanthan gum, optional (muffins will be slightly crumbly without it)
1/4 tsp (1 ml) fine sea salt
Preheat oven to 350F (180C). Line 12 muffin tins with paper liners, or spray with nonstick spray.
Coarsely chop one of the apples and place it in the bowl of a food processor. Dice the other apple into very small pieces (about the size of blueberries) and place in a small bowl; set the second apple aside until later.
Add the spinach to the food processor, and process the mixture until almost smooth. Add the almond butter, oil, chia, vanilla, almond extract, vinegar and milk and process again until well blended. Add the reserved diced apple to the processor and mix it in by hand until all the pieces are coated, but don’t process again. Set aside while you measure the dry ingredients, or at least 3 minutes.
In a large bowl, sift together the carob powder, brown rice flour, millet flour, arrowroot powder, cinnamon, baking powder, soda, xanthan gum and salt. Add the wet mixture to the dry and stir until just blended.
Using a large ice cream scoop or 1/3 cup (80 ml) measuring cup, scoop the batter into the muffin cups and bake in preheated oven for 35-45 minutes, rotating the pan about halfway through, until a tester inserted into a center muffin comes out clean. Cool five minutes in the pan before removing to a cooling rack. Cool completely before sampling; the spinach will be discernible in the warm muffins, but the taste disappears once they’re cool. Store, wrapped in plastic, in the refrigerator up to 4 days. May be frozen.
* you may use cocoa instead of carob, but cut back the quantity a bit (perhaps 2 Tbsp/30 ml) and add a bit more sweetener.
Last Year at this Time: Old Habits Die Hard: Mocha Cereal Cinnamon Muffins (non-ACD recipe)
Two Years Ago: Dolmades, Deconstructed (Mediterranean Rice Casserole)
© 2010 Diet, Dessert and Dogs
[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." (For other FitP recipes, see "Categories" at right).]
[Ooohh-wee! Just look at those little cacao nibs peeking out!]
First: thanks, everyone for the great anniversary wishes on my last post! (The HH thanks you, too, in his inimitable fashion). Because we won’t actually celebrate until this Saturday evening, I’ll be posting photos of our meal in the subsequent blog post after that. Stay tuned!
In the past week or so, I’ve received a few emails asking how my ACD is going, and I realized it’s been a while since I posted an update. So, here goes:
For the most part, everything is pretty much status quo (with the ACD, that is. But The EL-LENd Me a Hand campaign continues to grow–join the wave and possibly win a free cookbook!). Basically, I’m now following Phase II of the Whole Approach diet, which now adds the occasional fruit (apples and berries, primarily) and some gluten free flour products. These new additions have opened up the world of baking possibilities once again, which makes me happy (I take it where I can get it). I’ve now lost 46 pounds and holding , which also makes me happy, though I wish it were a bit more. I’m feeling about 95% better, with lots of energy and clear headedness–which makes me very happy. And I still cannot eat peanuts, pistachios, fungi, yeast, alcohol, or any sweeteners except yacon and stevia. Which decidely does not make me happy.
Not happy, especially, since one of my very favorite foods in life has always been peanut butter. I’ve been eating it since the early days of my childhood when The CFO and I would sneak downstairs at 6:30 AM on a Saturday morning to watch Bugs Bunny with a side of soda crackers (loaded with PB) to my days as an undergrad in my first apartment when almost every breakfast consisted of a bran muffin slathered with PB, to the halcyon days of my relationship with the HH when we’d regularly slurp up Moroccan Spiced Tomato Soup or munch on my all-time favorite Peanut Butter Chocolate Chip cookies or Chocolate Peanut Butter Fudgies with abandon (not to mention a few other things we used to do with abandon–no, no, you debauched minds, you! I meant drink wine with dinner).
Not so any more.
Luckily, the ACD permits other nuts like almonds, walnuts and brazil nuts, so I often substitute almond butter for the PB in recipes, with little if no loss of appeal. But there’s one place where almonds can’t easily stand in for peanuts in an ACD-friendly format: flavored peanut butters.
Ever since I first caught a whiff of peanut-butter laced names like ”Dark Chocolate Duo” or “White Chocolate Wonderful” or “Mighty Maple,” I’ve been dying to try them but could never find them here in Toronto. And then, I started the ACD, which meant no PB at all.
[Bounty courtesy of Hannah--and yes, that's her homemade vegan white chocolate on the end! Whoo hoo!]
And even when the amazing Hannah of Bittersweet sent me a faint-inducing care package with all manner of treats, including those aforementioned PBs (bet you thought I forgot, eh, Hannah?), I couldn’t even try them out! (Don’t worry, I’ve set them aside until the very last day on the “Best Before” stamp, hoping I’ll have a chance to dig in by then; and the white chocolate is waiting patiently in the freezer). Thanks again for the delectable chocolate and nut butter bounty, Hannah! 
Well, that got me thinking. (What? Again??). I’ve been making my own nut butter for years; if you’ve never tried it, you will be amazed at how easy it is. Homemade nut butter is so much healthier than store bought–even the all-natural kind– because you control exactly how long the nuts are roasted, and there’s no need for additional oils (which are often added to store-bought brands). In addition, homemade tends to be fresher than pre-jarred types. Heck, I realized, I could make my own, ACD-friendly version!
And then it hit me: instead of attempting to create a poor imitation of peanut butter using almonds, why not concoct something completely different, unique unto itself? I decided to create a flavored spread with walnuts. Why walnuts? Well, I love the flavor of these little cerebrum-shaped nuts when they’re just lightly toasted; they’re wonderfully nutritious, with about 95% of your recommended daily intake of Omega 3 fatty acids in a 1/4 cup (60 ml) serving and a bevy of other amazing nutrients, fiber and protein. And since their fat content is slightly higher than that of almonds, walnut butter is easier to blend in a food processor and results in a richer flavor. Perfect!
[In lieu of syrup over pancakes--heavenly!]
I opted to mix my walnut butter with cacao nibs for a chocolate intensity, and sweeten with just a bit of stevia. The result was a textured spread, a bit thinner than regular almond butter, but so much more luscious. I absolutely adored it, and could barely contain myself from licking it off the spoon. The cacao conferred a hint of chocolate throughout, which was, surprisingly, not the least bit bitter even though the nut butter isn’t extremely sweet.
Because of its light texture, this is a perfect topping for breakfast breads and quickbreads like scones, biscuits or pancakes–but that won’t diminish its charm if spread on an otherwise unadorned rice cake. You’ll never crave peanut butter again!
Since this is a kind of “healthy makeover” recipe, I thought it would be great for Amy’s Slightly Indulgent Tuesdays. Head on over and check the roundup!
And don’t forget you can still enter the SOS Kitchen Challenge until April 20th! For full details, see the SOS page.
Walnut Cacao Butter (ACD Phase II and beyond–with ACD Phase I variations)
Spoon up some of this amazing spread when you want to feel special. I made a small batch because otherwise risked eating it all–but the recipe will double nicely. The variations are almost endless.
2 Tbsp (30 ml) cacao nibs, unsweetened chocolate, or chocolate chips
2 heaping cups (200 g) lightly toasted walnuts
1/8 tsp (1 ml) fine sea salt
10-15 drops plain or vanilla flavored stevia, to your taste (I like NuNaturals Vanilla)
In the bowl of your food processor (or in a coffee grinder if your processor blades aren’t too sharp), process the cacao nibs briefly to break up into crumbs. Don’t overprocess, or you’ll have cacao flour; you want a bit of texture. Remove the nibs to a bowl.
In the same processor bowl, whir the walnuts and sea salt until the mixture becomes almost perfectly smooth (this should occur fairly quickly).** Stop the processor, add the stevia, and pulse a couple of times to blend. Add the cacao nibs back in and stir to combine, but don’t process again.
Turn the mixture into a clean jar. Makes about 1 cup (240 ml). Store, covered, in the refrigerator for up to one week (well, I’m actually guessing on that one, since it didn’t last that long in our house).
** If you use other nuts, you may need to process longer. Walnuts and pecans smooth out fairly quickly; almonds take a bit longer (since they have a lower natural fat content). Cashews, in my experience, take longest (up to 10 minutes, scraping down sides of processor occasionally); you might need to add 1-2 tsp coconut oil to help them along.
Carob Variation: (ACD Phase I and beyond): Instead of cacao nibs, use 1-2 Tbsp (15-30 ml) carob powder, added with the walnuts. This will make the spread slightly thicker, but no less delectable.
Coconut Variation (ACD Phase I and beyond): Add 1-2 Tbsp (15-30 ml) coconut oil or coconut butter (a la HEAB) along with the walnuts (will also firm it up a bit). Add 1/2 tsp (2.5 ml) coconut flavoring with the stevia, if desired; stir in 1-2 Tbsp (15-30 ml) unsweetened shredded coconut once the butter is completed. This will result in a very firm spread once refrigerated.
Last Year at this Time: Flash in the Pan: Inter-Faith Holiday Pudding
Two Years Ago: A Date, A Dilemma and a Diet (no recipe)
© 2010 Diet, Dessert and Dogs
[Cookbook Giveaway Alert! Check out Sally's gluten-free adaptation of my Butterscotch Blondies recipe from Sweet Freedom, and enter for a chance to win the book! Go to Sally's blog for more information and details.]
[Millet-quinoa bread topped with a smear of Caesar dressing (Clean Food recipe), faux egg salad, a few baby spinach leaves and sliced tomato. Now, that's a sandwich!]
So, if you read my recent post on Cheese-Filled Olive and Onion Bread, you’ll know that I was quite insistent about the lack of bread in my life: never liked the white stuff, my mom made awful sandwiches, bread was like styrofoam, yadda yadda yadda.
But that was all before I happened upon a blog post on Raw Eggless Salad that triggered something deep within my bread-hating brain. And before I knew it, I had pulled out the food processor to mix it up, right then and there.
Could this spread have sparked the end of the sandwich snub here at DDD? The demise of the Dagwood drought? A halt to the Hoagie hostility? A farewell to Fluffernutter disfavor?
Why, yes! Yes indeedy. And so it may come as a bit of a shock, dear readers, to learn that the other day, I broke my own vow and spoke the name of Moses used this raw eggless salad in a sandwich! It was great on its own, but somehow I felt compelled to slather it on a slice of bread, then gobble it down in a matter of minutes, before compulsively sniffing around the kitchen for a second serving, like Monk following a hot lead.
I came across this recipe on Shannon’s blog, Tri 2 Cook (cutest blog name, or what?), and was so intrigued I made my first batch without the dill, a key ingredient, as we had none in the house. Still mouth-wateringly good! Shannon got the recipe from a guest post on Gena’s blog, written by Melody (and if you managed to follow all that, I think you deserve a big Eggless Salad sandwich of your own).
While not truly akin to egg salad, something about the finely ground cauliflower and sunflower seed medley does approximate the feeling of that old-time sandwich filling fairly well; it’s a slightly creamy, slightly spicy, comforting spread that works beautifully with the crispness of lettuce and the dense moistness of a hearty slice of bread.
Despite the long list of ingredients, this is really a snap to prepare, especially in a food processor. Because I prefer a slightly more homogenous filling, I processed a bit longer than advised in the original recipe (I leave the graininess of the texture up to you). I also adapted the ingredients to be ACD (Phase II) friendly, since that’s where I’m at at the moment, but please do go check out the original version if you’re okay with nutritional yeast–I bet it adds a real boost of eggy, cheesy flavor.
Who knows? Maybe I’ll be a sandwich gal from now on. Because if eating my words means I get to relish sandwiches like this one, I’m happy to be proven wrong.
“Mum, if eating egg salad sandwiches means being wrong, we don’t want to be right, either. So feel free to share.”
Totally unrelated note: I’ve received a few emails asking about the “Last Yeat at This Time” links at the bottom of my blog entries (and have noticed that lots of bloggers have begun to include similar links at the ends of their own posts), so I thought I’d address the point here. To answer your questions, yes, I create these links manually, by going through the archives and finding the posts that correspond to each date. I wish I could take credit for the idea, but Smitten Kitchen has been doing this for years (three years, actually!).
To those who celebrate, hope you have a very happy Easter holiday, and a great long weekend to all! (And please note, no eggs were harmed in the making of this sandwich filling!)
And finally: I’ll be doing a book demo at Qi Natural Foods in Toronto this Saturday between 11:30 and 2:30. If you’re in the GTA, please drop by to sample some goodies from Sweet Freedom, take a look at the book, and say “hi”! I’d love to see you there.
Raw Faux Egg Salad (ACD Phase II and beyond)
adapted from a recipe on Choosing Raw
Despite the long list of ingredients, this is fairly quick to throw together because of the food processor. You can eat this right away, but the flavors and textures seem to mature and improve after a day in the fridge.
1/2 cup (120 ml) nutritional yeast*
1 tsp (5 ml) dried sage
1 Tbsp (15 ml) dried dill, or 1/4 cup (60 ml) chopped fresh
1 Tbsp (15 ml) dried parsley, or 1/4 cup (60 ml) chopped fresh
1/2 tsp (2. 5 ml) garlic powder
1/4 tsp (1 ml) turmeric
1/4 cup (60 ml) tahini
1/4 cup (60 ml) yellow mustard*
2 Tbsp (30 ml) Dijon mustard*
2 medium naturally fermented dill pickles (most kosher dills–the type that has to be refrigerated–are fine), minced
1 Tbsp (15 ml) finely ground chia seeds, or 3 Tbsp (45 ml) finely ground flax seeds
1/2 cup (120 ml) water, or more if needed
1/2 cup (70 g) raw sunflower seeds, soaked in room temperature water for 4-6 hours (if you soak them longer, leave them in the refrigerator until needed)
3 cups (720 ml) cauliflower florets (cleaned and trimmed)–about one large cauliflower
2 stalks celery, diced
2-3 carrots, peeled and grated (use 3 if you like more carrot)
3 green onions (white and light green parts), chopped
fine sea salt, to taste
pepper, to taste
About four hours before preparation (or the night before), soak the sunflower seeds, and drain them.
In the bottom of a large bowl, make the dressing by whisking together the nutritional yeast, sage, dill, parsley, garlic powder, turmeric, tahini, both mustards, pickles, chia seeds and water. Set aside.
In the bowl of a food processor, process the sunflower seeds and cauliflower to create a fine meal-like texture (it should look sort of like small grains of rice). Turn the mixture into the bowl with the dressing. Add the celery, carrot and green onions and stir well to combine everything. Season to taste with salt and pepper. May be used immediately, but is best after being chilled. Makes 4-6 servings. Store, covered in the refrigerator, up to 3 days.
* ACD-friendly version: omit the nutritional yeast and use 1 Tbsp (15 ml) miso or 2 Tbsp (30 ml) Bragg’s liquid aminos instead. For later phases of the diet, you are allowed the occasional use of mustard; if you’re not sure you should have it, omit it and use about 2 tsp (10 ml) dried mustard instead, along with about 1 Tbsp (15 ml) fresh lemon juice.
Last Year at this Time: Flash in the Pan: Cheryl’s Creamy Coconut Collards
Two Years Ago: Lucky Comestible II: Quinoa Salad with Buckwheat and Cranberries
© 2010 Diet, Dessert and Dogs
[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." (For other FitP recipes, see "Categories" at right).]
 the pan
Thanks, everyone, for your sympathetic comments regarding my short career as an enemy of the state in my last post.  In retrospect, it was a truly hilarious experience (though not at the moment, unfortunately)!
Today, though, I’ve decided to pre-empt my second “How I Spent My Florida Vacation” post (that will be tomorrow, hopefully), for this quick-as-a-flash recipe that was so delicious, the HH and I fought over who got to eat the last few.
After prepping a butternut squash for the oven yesterday, I decided that for once, I wouldn’t throw away the seeds (they actually contain some amazing nutrition of their own, with nutrients not available in the plant’s flesh: protein, an array of minerals, heart-healthy Omega 3s and Omega 6s–and some impressive fiber). I had tried Eden Organics’ spicy roasted pumpkin seeds while on holiday, so I threw together my own reproduction.
These were easy, quick, and totally addictive. The only drawback is that the yield is a mere 1/3-1/2 cup (80-120 ml) of seeds from a single squash. You may want to start cooking your squash in bulk after trying these!
Oh, and for those of you in the GTA, I’ll be doing a talk and handing out samples of baked goods from Sweet Freedom this Sunday, at Covernotes bookstore in Newmarket. Hope to see you there at 3:00 PM!
Easy Spicy Roasted Squash (or Pumpkin, of course) Seeds
suitable for ACD Phase I and beyond
These light, crunchy, salty, spicy seeds make the perfect snack-on-the-go, for after school, or for bidding adieu to the Olympics on TV.
Seeds from pretty much any winter squash, scooped out of the shell, rinsed, cleaned and with squash fibers picked out
2 Tbsp (30 ml) Bragg’s Liquid Aminos, tamari, or soy sauce (use Bragg’s for ACD Phase I)
1 Tbsp (15 ml) extra virgin olive oil, preferably organic
1/4 tsp (1 ml) garlic salt
1/4 tsp (1 ml) cayenne (or less, to taste)
additional fine sea salt, if desired (I didn’t use it–the garlic salt was enough for my taste)
Preheat oven to 375F (190C). Spray a small ovenproof casserole dish or loaf pan with nonstick spray or grease lightly with olive oil (a cookie sheet won’t do for this, as the liquid will spread too much). Add the Bragg’s, oil, garlic salt and cayenne and whisk briefly to combine. Add the seeds to the pan and toss them to coat as much as possible (there will still be excess liquid pooling in the bottom of the pan; this is as it should be).
Bake in preheated oven for 15-20 minutes, then remove and check the seeds. There should still be some liquid left in the pan. Toss the mixture to stir up the seeds and re-coat them in the (now slightly thickened) liquid. Return to the oven for another 10-15 minutes.
Repeat the steps of baking, removing the pan, tossing and re-coating the seeds once or twice more, until the liquid is absorbed and the seeds are dry and browned. Toward the end, you may want to check the seeds every 5 minutes or so to avoid scorching. (I baked mine for a total of 35-40 minutes).
Allow to cool, then dig in and enjoy–no need to shell these before eating, as the shells become thin and crunchy! Makes about 1/2 cup (120 ml). Store in a covered container at room temperature.
Last Year at this Time: Three Shindigs and a Mid-Term (Break)
Two Years Ago: My Favorite Mistake: Savory Filled Breakfast Crepes
© 2010 Diet, Dessert and Dogs
[Before I delve into today's snack post, I want to send out a heartfelt "thank you" to each and every one of you who responded to my last post. I was bowled over by the outpouring of kindness and support that you folks displayed. And thanks to all of you who shared your own story or struggles with food issues, whether dietary restrictions or your own food addictions. I've said this many times before on the blog, but really, I can't say it enough: you people are remarkable! Thank you, all, for visiting, for reading, for commenting, and for your thoughtful responses and ideas, which all add their own kind of sweetness to my life. Without you all, this would be a very lonely (not to mention unrewarding) endeavor, indeed!]
And now, on to the food! A while back, I promised a post on anti-candida snack foods along with the breakfasts and desserts. (And even though I’m assuming the anti-candida diet will be temporary for me, as it is for almost everyone, it’s amazing how my blog has suddenly morphed into a “candida” blog. Most of the searches that lead people here involve the words, “anti-candida” or “candida diet.” Except, of course, for those that involve the words, “dogs girls sexy” or “dogs girls dessert.” Don’t worry, though–I don’t let the real Girls see any of these–it would be too traumatic for them.).
Over the past few months, I realized that most of my snacks don’t actually require a recipe: baby carrots (in moderation–they are pretty high in natural sugars, after all); grape tomatoes; celery sticks; hummus and any of the previous veggies; roasted chick peas; cucumber rounds; kale chips (and have you seen this recent iteration? They sound great!); or, most recently, fresh berries (yay! fruit–though limited to berries and a few others–has made its triumphant return to my diet!). Although I was never a “potato chips” kind of gal (I think you can be one or the other: salty-snack person or sweet-snack person. I always leaned toward the chocolate bars, cookies, cupcakes, etc. rather than the salty snacks), I have been craving something snacky recently. Something crunchy. Something salty. Something portable that isn’t nuts or seeds.
And so, on a whim a couple of weeks ago, I visited our local health food store in search of snacks. My encounter with the cashier went something like this:
Scene: small, family-owned health food store tucked in a local plaza not far from where Ricki lives. Reminiscent of old-time general stores that you see on reruns like The Andy Griffith Show * or Green Acres.
Ricki [browsing around. She approaches the affable, somewhat retro-looking cashier.] “Say, do you have any snack foods for someone who can’t eat gluten, sweeteners, refined anything, eggs, or dairy?”
(Actually, I never begin sentences with the word, “Say,” but it does make the dialogue sound much more as if I really live in a small, close-knit neighborhood like Mayberry, doesn’t it?).
Young Cashier: “Why, yes, Ma’am, yes, indeed, we do.” (Okay, she didn’t really start with, “Why, yes,” either, and didn’t say “indeed.” Another attempt at 1950s-era verisimilitude. She did, however, actually call me “Ma’am,” which made me feel very authentically 1950s).
Young Cashier: [Leading Ricki to a shelf containing Mary's products.] These are all gluten-free and sugar free, made with whole foods ingredients. You might like to try some of these. The Curry flavor is my favorite.
Ricki: [Speechless. Her mind is reeling]: Wow! You mean there are actually snacks I can eat on this &*%$#! regimen that I don’t have to make myself?? Okay! I’ll take ten bags!
(All right. I admit that I didn’t really say THAT, either. But I wanted to. Perhaps realistic dramatic representation is not my forte.)
Well, if you live in California–or anywhere in the US, really–and are either (a) on a gluten-free diet; (b) into healthy foods; (c) the owner of a health food store; or (d) named Mary, you have most likely already heard of or tasted the Mary’s Gone Crackers product called “Sticks and Twigs.” On the other hand, if you live in the Distant Far Northern Canadian Outpost that is Toronto–as I do–the discovery was a revelation. (Do you think perhaps I should stop making tongue-in-cheek comments about how far north, how cold, and how polite it is here in Canada? After all, there are some people out there who might actually think I’m being serious!). These snacks resemble pretzels but are crunchier. They’re a whole foods, no-added-fat snack with little pellets of baked amaranth and quinoa scattered throughout. They come in flavorful choices such as Curry or Chipotle Tomato.
And they are mighty addictive.
Only one problem: at $5.99 per 8-ounce (about 250 g) bag, they really did leave me speechless.
In recent months, I’ve noticed a few bloggers playing a game that involves listing the ingredients in a processed “food” and having readers guess what it is (such as this one on Meghan’s blog). For instance, did you know that “Wheat Flour, Sugar, Dextrose, Vegetable Oil, Glucose Syrup, Milk Whey Powder, Invert Sugar Syrup, Fat Reduced Cocoa Powder, Wheat Starch, Salt, Raising Agent (Sodium Hydrogen Carbonate, Diphosphates), Dried Egg White, Beef Gelatin, Stabiliser (Xanthan Gum), Vanilla Extract, Modified Wheat Starch, Colour (Caramel E150d, Titanium Oxide) and Emulsifier (Soy Lecithin)” is actually a Pop Tart? (Yep. Titanium Oxide–often used in paint, or as a sunscreen--is a bonus ingredient in your breakfast “pastry.” Eat up, everyone!).
Well, I decided to turn that game on its head. I took a food I like, namely the Sticks and Twigs, studied the ingredients, and then attempted to reproduce it at home. The result was better than I could have expected. I daresay, I like my version better than the original!
Mine are surprisingly like Mary’s, but a bit thicker, and–most important–at a fraction of the cost. They are, however, still exceedingly crunchy, so if you’re in need of some elective dental work, don’t eat these until after the filling has been replaced. (Just kidding. But they really do snap, crackle and pop in your mouth).
And, if it turns out they’re not to your taste after all, they make excellent dog biscuits.
With all the healthy whole-grain ingredients in these, I thought they’d make a perfect contribution to Food Renegade’s Fight Back Fridays, showcasing real food. Take a peek, or submit your own healthy recipe!
["Mmmm, nice and crunchy, Mum, just like real sticks and twigs. But what was that you mentioned before about not letting us see something--? You're not hiding other snacks from us, are you?"]
*For those of you young enough that you can’t remember a time before computers: yep, “Ronny Howard”–ie, Opie–is the same person as director Ron Howard. Wasn’t he a cutie when he still had hair?
Crunchy Stalks and Branches Snacks
A perfect take-along snack that’s crunchy and filled with real nutrient value: with amaranth, millet, quinoa and rice, these savory treats contain a fair portion of vitamins, minerals, and protein in each serving.
3 Tbsp (45 ml) amaranth, dry
1/4 cup (60 ml) quinoa, dry
1/4 cup (60 ml) millet, dry
2 cups (480 ml) cooked brown rice (I used brown basmati)
1/4 cup (60 ml) finely ground flax seeds
2 Tbsp (30 ml) finely ground chia seeds
2 tsp (10 ml) mild curry powder
1/2 tsp (2.5 ml) fine sea salt, or more, to taste
2 Tbsp (30 ml) sesame seeds
1/2-1 cup (120-240 ml) water, as needed
In a small bowl, soak the amaranth, quinoa and millet for about 2 hours (up to 6 hours). Drain in a very fine sieve. Remove about 3 Tbsp (45 ml) of the mixture and set aside.
Preheat oven to 325F (160C). Line a large cookie sheet with parchment paper, or spray with nonstick spray.
Place the remaining amaranth, quinoa and millet mixture into the bowl of a strong blender along with the rice, flax, chia, curry powder and salt. Add 1/2 cup (120 ml) water and blend to a paste. If the mixture is too thick, add a little more water until you have a mixture the consistency of a soft cookie dough. It should be soft enough to pipe but firm enough to hold its shape if you scoop some out and place it on the cookie sheet.
Scrape the mixture into a bowl and then stir in the 3 Tbsp (45 ml) whole seeds that have been set aside. Using an icing gun or cookie press, press out the mixture in long, thin logs across the cookie sheet (or make into any shapes you like). I used my icing gun without a tip to create logs for this, but you could use any shape you like. If you have neither an icing gun nor cookie press, you can shape the “dough” into disks or logs by hand, or simply spread the mixture into a large rectangle and then bake as crackers.
Bake the snacks in preheated oven for about 30 minutes before checking. Turn them over and continue to bake, another 30-45 minutes, until they are very browned, dry and crisp. (If baking as crackers, remove from oven after 30 minutes and cut into desired cracker shapes; then turn each cracker over individually and continue to bake as above).
Allow to cool before storing. Makes 4-8 snack-size servings, depending on how hungry you are. If sufficiently baked, these will keep for at least 2 weeks at room temperature in a covered container (ours only lasted a few days, but they were clearly sturdy enough for the long term).
* Or use another favorite herb.
[I thought it would be fun to run a little series over here at DDD: I'll profile one one of my favorite foods, or a food that I've recently discovered and enjoyed, over several days. For this fifth edition, I'm focusing on cilantro. The series is presented on an occasional (and entirely arbitrary) basis, before I move on to the next lucky comestible. This is the fourth entry on cilantro.]
My mom was many things: a sweet person, a sentimental person, a docile person, a loyal person; but one thing she most definitely was not, was a morning person. Because of my dad’s unique hours (he didn’t drive a car for the first 38 years of his life, so he would take the bus to his butcher shop** each day, a ride of about an hour–necessitating a 5:30 AM wakeup six days a week), this meant my Mom, too, was required to arise at the same ungodly hour each day. Her responsibility was to grill Dad’s breakfast toast, pour his tea, and pack his lunch.
The second he was out the door, my mother would retreat to the bedroom and fall back on the bed, unconscious within seconds, only to emerge about three hours later looking–well, as if she needed some sleep. My sisters and I learned at a tender age that we were on our own when it came to breakfast.
Like most of my friends at the time, I fancied cold cereal and milk above all else in the morning. Cap’n Crunch, Cocoa Puffs, Lucky Charms, _______ [insert your own sugar-filled, wheat-based choice here], but on Saturdays, the CFO and I allowed ourselves a supreme treat: saltine crackers slathered with peanut butter, and a tall glass of chocolate milk, which we made ourselves while my mother slept. We’d tiptoe down to the basement (where my parents had installed a second TV) and sit on the olive green vinyl hide-a-bed watching Saturday morning cartoons for hours (well, about three hours, that is, until Mom woke up) while we munched happily, leaving a trail of crumbs in our wake like the famous Grimm siblings.
When I got older and eventually had my own kitchen to run, I lost interest in saltines, and any other crackers. Crackers were one of those foods I never really thought about in the “SAD [ie, Standard American Diet] old days,” when I still consumed wheat, meat, sugar and aspartame. I can recall serving appetizers of smoked oysters, cream cheese and a wedge of lemon on Triscuits when I threw dinner parties in my 20s, or setting out a tray of Ritz, Stoned Wheat Thins and Water Crackers next to a hunk of cheese. But otherwise, crackers were off my radar. I mean, why would you choose dry, flavorless crackers when you could be scarfing muffins, scones or biscuits? You see my point.
[Slathered here with some raw Almond-Veggie Pâté]
So I surprised even myself by how much I enjoyed these thin, crispy wafers. Perhaps it’s the fact that I haven’t had a “true” baked good (ie, something made with flour, sweetener and, ideally, some form of chocolate) in 5 months, since I started the ACD. Or maybe my tastes are just evolving.
Naw.
In any case, these were even a hit with the HH , who pronounced them “really tasty” (not a man of many words, that HH). The texture, while crispy and slightly crumbly, is nevertheless rich, like a butter cracker or shortbread; yet they stand up well to toppings and spreads.
I enjoyed them with a slather of raw almond-veggie pâté, but because the cilantro isn’t very pronounced (great for you cilantro-phobes out there), they’d even work with nut butter for breakfast. You could easily eat some while watching cartoons–but I wouldn’t recommend pairing them with chocolate milk.
** Yes, the irony is palpable. I talk about his occupation vis-à-vis my dietary choices here.
[For those of you who prefer sweets to crackers, here's the latest review of Sweet Freedom--check out the "Muffin Wars" between SF and JOVB versions!]
Grain Free Hazelnut-Cilantro* Crackers
These work equally well for appetizers or as a snack on their own. You can use any herb you like if you’re not a fan of cilantro.
3/4 cup (115 g) hazelnuts (filberts)
1/4 cup (30 g) finely ground flax seeds
2 cloves garlic, roughly chopped
1/4 cup (40 g) whole bean or chickpea flour
1/4 tsp (1 ml) fine sea salt
1/4 tsp (1 ml) baking soda
1/2-2/3 cup (120-160 ml) fresh cilantro, parsley or basil leaves, or a combination
2 Tbsp (30 ml) organic coconut oil, melted, or extra virgin olive oil
3 Tbsp (45 ml) water
Preheat oven to 375F (190C). Line a cookie sheet with parchment paper (this recipe requires the parchment; greasing won’t do). Lightly flour the parchment with more bean flour.
In the bowl of a food processor, process the nuts and flax seeds to a fine meal; it should have the appearance of coarse cornmeal, with no visible pieces of nuts. Add the flour, salt and soda and process again until mixture is combined.
Add the cilantro, oil, and water to the processor and blend until the cilantro is well chopped and the mixture comes together in a moist dough.
Place the dough directly on the parchment, and roll it out to a rectangle about 7 x 10 inches (17.5 x 25 cm) big . You can make it smaller or slightly larger, depending on how thick you want your crackers. (I rolled mine out to a thickness of about 1/8″ or 2 mm).
Bake in preheated oven for 15 minutes. Remove from the oven and cut the large rectangle into smaller crackers (I cut about 25 crackers). Turn each cracker over by hand (be careful–these are hot!). Return the crackers to the oven and bake another 10-15 minutes, until they are golden brown throughout. Cool completely before storing in an airtight container. Makes about 25 crackers. These will keep, covered at room temperature, for up to a week.
Other posts in this series:
Other Lucky Comestibles:
Last Year at this Time: Zucchini and Pineapple Mini Loaves (featuring a now-cringe-inducing Michael Jackson reference!)
© 2009 Diet, Dessert and Dogs
[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." (For other FitP recipes, see "Categories" at right).]
I must interrupt this current Lucky Comestibles series (wait a sec, can I interrupt myself?) to tell you all about my new favorite breakfast. Or lunch. Or (when you’re really feeling peckish) snack. In fact, I love this so much that I’ve eaten it three times in the last week.
First, I noticed that avocados spread on toast had become a favorite brekkie of Shelby’s a while back. Since I love avocado, I thought I’d like to try it out some time, but then life–and Lucky Comestibles–took over, and I simply forgot about the idea.
Then, about a week ago while standing at the grocery checkout line, I was scanning the latest Everyday Food (I’d already peeked at what other people had in their grocery carts, reviewed my shopping list twice, glanced around for last-minute sale items near the cash, and flipped through Soap Opera Digest–yes, they are very slow at my local grocery checkout) and I found a very similar item in Martha’s magazine–grilled avocados on toast! Well, just so happened I had some perfectly ripe avos at home, so once I paid and packed up my new EcoSacs with items, I drove home with grilled avocado on the brain, salivating the entire while.
“That’s very understandable, Mum. It’s perfectly normal to salivate while thinking of food. We do it all the time.”
I’m sure my version isn’t identical to the original, but it’s such a simple recipe that measurements are likely not necessary. I served mine over veggie-packed cheela (also called pudla), which was lovely (I still plan to try it on regular toast, as soon as I’m allowed to eat toast once more).
Prepared on the grill, the avocado is barely warmed through, with a seared exterior and creamy, yielding flesh (oops, there I go helping the perverts with their Google searches to my blog again). While I’ve baked with avocado purée and used it in various chocolate-based recipes, I’d never eaten a warm avocado just on its own. Smashed slightly and spread over the cheela, it was entirely delightful.
Moral of the story: sometimes it pays to get stuck at the checkout line. (Oh, and Oakdale is in for some heavy-duty upheaval this summer).
Back to Lucky Comestibles next time!
Grilled Avocado on Toast
inspired by a recipe in Everyday Food
A simple, quick, and entirely winning way to ingest some healthy monounsaturated fats and please your tastebuds all at the same time.
Per serving:
1 ripe avocado, cut in half, peeled and pitted
squeeze of fresh lime juice
drizzle of extra-virgin olive oil
freshly ground pepper, to taste
fine sea salt, to taste
1 slice toast or other breadlike substance, as a base (I used the cheela/pudla recipe here).
Heat a Bar-B-Q or indoor grill (I used the latter). Sprinkle the cut surfaces of each avocado half with lime juice and olive oil. Place cut-side down on grill and cook for about 2 minutes; gingerly turn over and cook on the other side, turning so that grill marks will cross each other, another 2 minutes. Remove from heat and place on toast. Add pepper and salt to taste. Makes 1 serving.
Last Year at this Time: Minted Peach and Corn Salad
© 2009 Diet, Dessert and Dogs
* [Absolutely no relation to the reality show of the same name] ##
[That is one MoFo huge smoothie!]
Now that the holidays are over and a new, fervently hopeful year has begun, I’ve decided to simplify my life.
It might have been the post-apocalyptic array of file folders, sticky notes, to-do lists (to-do lists ON sticky notes), drafts of recipes for the cookbook, empty interoffice envelopes, glasses (of both types), half-filled mug, pens, pencils, scotch tape, daybook, boxes of tissues, assorted and sundry notes-to-self, a stapler, checkbook and magazines and paperbacks and various other items that seem to have settled randomly, like nuclear fallout, on my desk.
Or perhaps it was the never-quite-cleared kitchen table, the kitchen counters encumbered with bins of flour and Sucanat and oats, bottles of agave nectar, cannisters of raisins and dried cranberries, bowls and spatulas and whisks and pans and measuring cups and spoons (okay, I do have an excuse: the aforementioned cookbook).
Still, it could have been the closet full of wayward shoes, or the three distinct, mostly unworn wardrobes (that would be “slim”; “gaining weight”‘; and “fat”), assorted scarves, out of season accessories, fuzzy slippers and terrycloth bathrobe.
No, no, no–it must have been the 14 unanswered emails, 27 unanswered voicemails, three scheduled doctors’ appointments, two scheduled vet appointments, one hair appointment, one dog training appointment, as-yet to be determined appointment to set up an appointment with myself to get it all together and finally organize all my appointments. . . .
Okay, I may be exaggerating a tad. But just a tad. It’s true what they say: the older you get, the more complicated your life becomes. (Or was that, the older you get, the louder you turn up the volume on the television? Same difference.)
[Simplicity at its finest.]
A while back, my friend Eternal Optimist informed me that she’d completed a total purge of her abode, sort of like an emotional smudging. She tossed boxes of garbage, shredded reams of old papers and files, donated countless bags of clothes to charity, and repurposed old posters, kitchen chairs, picture frames, unused shelving, CDs and books, and various and sundry other long-neglected items courtesy of Freecyle. It felt great, she averred.
And while I’ve never been a huge fan of the magazine Real Simple (it seems too self-consciously austere and geometric for my taste, reminiscent of Dieter on Sprockets), I have frequently nurtured a dream of chucking it all and moving to a one-room cabin in the woods, complete with wood-burning stove, 100 acres of surrounding forest, and plenty of space for The Girls to gambol to their hearts’ content.
Just think of it: freedom to do what you like, at one with nature, fresh air, green grass, no schedules, no time-stealing technology. On any given day, I could just wake up, throw open the door and inhale a long, deep breath of unpolluted, pristine country air. . . well, after I chop the firewood for that stove, I guess. And after I shoo the raccoons out of the food bins at the end of the cabin. And I guess I’d have to chase a few mice from the cupboards, too, which would mean cleaning up mouse poop. And also swat those spiders in the corner above the bed–oooh, I hate spiders! And snakes. I hope there aren’t any snakes out there. And I’m scared of mice. And don’t raccoons have talon-like claws? I’ve heard they can be really vicious if cornered. And I bet they don’t serve Triple Mocha Lattes at the intersection of Pine Tree and Deciduous.
But it did make a lovely reverie, didn’t it?
(“Yes, Mum, a perfect reverie! But does this mean we don’t get to gambol in the woods now? Oh, and would you mind turning down the volume on that TV?“)
I also failed miserably at organizing my life over the holidays. My initial zeal to reorganize my desk, clear out some boxes from our basement, organize the garage, draw up a Five-Year Plan, and resume my lost habit of daily meditation never materialized (oh, and let’s not forget: get my finances in order, secure a retirement plan, start a new workout regimen, finish a cookbook, and clip Chaser’s nails–nothing too onerous, you understand. Well, excepting Chaser’s nails.). All I managed was to clear off the desk–and that task alone took two weeks.
Still, the sense of accomplishment and buoyancy I felt prompted me to seek out other ways to simplify. After the recent holiday excesses and toppling with a (very heavy) thud off the healthy-eating wagon, I’ve decided to pare down my diet as well. So I’m afraid you won’t be seeing much fudge, or pecan pie, or marzipan-topped shortbread, or any other dessert that, for some strange reason, seems to spike my blog stats exponentially for a while. The blog stats will just have to wait until I get my body stats in order.
Which brings me to today’s recipe. Coincidentally, over the holidays one gift I received was a book called The Healthiest Meals on Earth, by Jonny Bowden. It contains breathtaking photographs of really healthy foods, along with pertinent nutritional information and great recipes. This smoothie is one I adapted for breakfast the other day. It features one of my all-time favorite foods–sweet potatoes (yes, for breakfast!), and is both simple and quick to make. The potatoes confer a natural, light sweetness, and the oranges add a bit of tang. I loved the cheery color and the thick, almost pudding-like consistency (I was tempted to eat this with a spoon, in fact).
If simple living can taste this good, I may have to reconsider that cabin in the woods.
On second thought, nah.
## Well, unless you count the fact that we’ve both dated Rocker Guys (hers of the black leather punk; mine of the black leather pants).
Sweet and Simple Sweet Potato Smoothie
adapted from The Healthiest Meals on Earth
Unlike many smoothies, this really does feel like a meal. The sweet potato provides a substantial density and nutritional profile here (both beta carotene and antioxidants), along with vitamin C in the fruit. I used eggnog flavored soymilk for a festive touch, but you can use any milk you please in this.
1 medium sweet potato, baked until very soft, peeled and chilled overnight
3 mandarin oranges (or one small seedless orange), seeded, peeled and broken into sections
1 Tbsp. (15 ml.) ground chia seeds
1 Tbsp. (15 ml.) ground flax seeds
2 Tbsp. (30 ml.) whole old-fashioned rolled oats
1-1/2 tsp. (7.5 ml.) cinnamon
2 cups (480 ml.) eggnog flavored soy milk, or flavor of your choice
Cut the sweet potato into chunks and place in a blender with all the other ingredients. Blend until very smooth and thick. Adjust the amount of milk to desired thickness. Drink immediately. Makes 2 breakfast or 4 snack servings.
Last Year at this Time: Smooth Operator (I detect a theme here. . . )
© 2009 Diet, Dessert and Dogs
[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.
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.]
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 breakfast cereal. . . 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.]
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