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"The United States spends over $87 billion conducting a war in Iraq while the United Nations estimates that for less than half that amount we could provide clean water, adequate diets, sanitation services and basic education to every person on the planet. And we wonder why terrorists attack us." - John Perkins, Confessions of an Economic Hit Man

Email From "Organic Consumers Association"

Six Questions

Monsanto may not be the largest company in the world. Or the worst. But the St. Louis, Mo. biotech giant has become the poster child for all that’s wrong with our industrial food and farming system.

With 21,000 employees in 66 countries and $15 billion in revenue, Monsanto is a biotech industry heavyweight. The St. Louis, Mo.-based monopolizer of seeds is the poster child for an industry that is the source of at least one-third of global anthropogenic greenhouse gas emissions, and is largely responsible for the depletion of soil, water and biodiversity. Not to mention the company’s marginalization—and sometimes terrorization—of millions of small farmers.

Since the early 20th century, Monsanto has marketed highly toxic products that have contaminated the environment and permanently sickened or killed thousands of people around the world. In a rare exception, Monsanto was recently ordered to pay $46.5 million to compensate victims of its PCB poisoning. Sometimes the company settles out of court, to avoid having to admit to any “wrongdoing.”

But for the most part, thanks to the multinational’s powerful influence over U.S. politicians, Monsanto has been able to poison with impunity.

It’s time for the citizens of the world to fight back. On October 15 and 16, in The Hague, Netherlands—the International City of Peace and Justice—a panel of distinguished international judges will hear testimony from witnesses, represented by legitimate lawyers, who have been harmed by Monsanto. In their preparation for the citizens’ tribunal, and during witness testimony, the judges will consider six questions that are relevant not just in relation to Monsanto, but to all companies involved in shaping the future of agriculture.

Saving the Planet, One Meal at a Time CHRIS HEDGES FOOD AND AGRICULTURE NOVEMBER 11, 2014

Animal agriculture is responsible for more greenhouse gas emissions than all worldwide transportation combined—cars, trucks, trains, ships and planes. Livestock and their waste and flatulence account for at least 32,000 million tons of carbon dioxide (CO2) per year, or 51 percent of all worldwide greenhouse gas emissions. Livestock causes 65 percent of all emissions of nitrous oxide, a greenhouse gas 296 times more destructive than carbon dioxide. Crops grown for livestock feed consume 56 percent of the water used in the United States.6 Eighty percent of the world’s soy crop is fed to animals, and most of this soy is grown on cleared lands that were once rain forests. All this is taking place as an estimated 6 million children across the planet die each year from starvation and as hunger and malnutrition affect an additional 1 billion people. In the United States 70 percent of the grain we grow goes to feed livestock raised for consumption.

The natural resources used to produce even minimal amounts of animal products are staggering—1,000 gallons of water to produce 1 gallon of milk. Add to this the massive clear cutting and other destruction of forests, especially in the Amazon—where forest destruction has risen to 91 percent—and we find ourselves lethally despoiling the lungs of the earth largely for the benefit of the animal agriculture industry. Our forests, especially our rain forests, absorb carbon dioxide from the atmosphere and exchange it for oxygen: Killing the forests is a death sentence for the planet. Land devoted exclusively to raising livestock now represents 45 percent of the earth’s land mass.

And this does not include the assault on the oceans, where three-quarters of the world’s primary fisheries have been overexploited and vast parts of the seas are in danger of becoming dead zones.

We can, by becoming vegan, refuse to be complicit in the torture of billions of animals for corporate profit and can have the well-documented health benefits associated with a plant-based diet, especially in the areas of heart disease and cancer.

The Edible is Political ANDREA LEVY FOOD AND AGRICULTURE AUGUST 2, 2011

Many thinkers and activists who are deeply concerned about the scope and gravity of the environmental crisis pay too little attention to how far the production of animal flesh and fluids for human consumption is implicated in global ecological degradation, including climate change. Eating habits are deeply ingrained. And the thought of changing them radically is unpalatable to some people irrespective of the evidence.

But the need for a dietary revolution is incontrovertible. The unspeakable cruelty to sentient beings that defines such practices as factory farming should be reason enough for people of conscience to protest the reigning food system. But if the moral appeal falls on deaf hearts, the ecological argument should clinch the case.

Researchers Robert Goodland and Jeff Anhang calculated previously uncounted livestock-related greenhouse gas emissions and concluded that, taken together, all the GHG-producing activities directly and indirectly related to meat and dairy production – from clearing land for grazing livestock and growing feed to animal respiration to meat processing and cooking – accounts for at least half of total worldwide anthropogenic GHGs (PDF).

Replacing livestock with sounder alternatives, they point out, would have a more rapid impact on reducing GHG emissions than actions to replace fossil fuels with renewable energy.

Time for a food revolution DEVLIN KUYEK FOOD AND AGRICULTURE JULY 10, 2011

A spike in food prices in 2008 pushed the number of hungry people in the world past the one billion mark. It was not a temporary phenomenon. Those record prices are now back on international markets.

Most of today’s hunger happens in the countryside. About 80 percent of those without enough food to eat are the people who produce food – farmers and rural labourers. People are not starving because of a global shortage of food, but rather because they do not have the money to buy the food they need or have access to the resources they need to produce it for themselves – land, water, animals, fish, etc.

And things are set to get much worse. By 2080, under a business as usual scenario, climate change is predicted to reduce global agricultural yields by a staggering 16 percent, while the population continues to grow. The worst effects will be felt in the South, in countries like Senegal. Already beset by high population growth and severe food insecurity, Senegal is predicted to see a 50 percent decline in agriculture productivity before the end of the century. To this we have to add an increase in extreme weather, such as droughts and typhoons that will severely disrupt agricultural production and leave twice as many people living in highly water-stressed environments.

In this context, the world desperately needs a food system that can ensure that food is distributed to everyone, according to need.


Food Waste

Food Waste numbers If the amount of food wasted globally were reduced by just 25% there would be enough food to feed all the people who are malnourished according to the UN.

Each year 1.3 billion tons of food, about a third of all that is produced, is wasted

Environmental impact: the carbon footprint of food produced but not eaten is estimated to be 3.3 gigatons of CO2 per year.

How to revive old food and make it delicious again The statistics are getting repetitive, but they bear repeating ad nauseum: 40 percent of food in the United States today goes uneaten, equaling on average more than 20 pounds of food waste per person every month. Americans throw out the equivalent of $165 billion each year; the impact is staggering.

Much of it has to do with a wildly inefficient food system, but we consumers are to blame as well. The average American consumer wastes 10 times as much food as someone in Southeast Asia; we waste more than half [more] of what we did in the 1970s. We’re spoiled, we need to pay more attention. And one of the things we can do is not be so squeamish about imperfect food.

If apples, bananas, potatoes, avocados, artichokes, and others become brown
Skin on produce protects the inside, but when the flesh of some items is exposed to air, it oxidizes and turns brown. It may not be pretty, but there is no harm in eating it and taste will not be affected. Douse the exposed surface immediately in lemon juice to slow down browning if the look of it turns you off.

If fruits or vegetables are bruised
Something gets bumped or jostled, it gets bruised – cell structure is damaged and softening and browning set in. Light bruising does not make food inedible; just remove the bruised section as the texture may be affected and more importantly, they may create an entry point for microbes.

If lettuce has brown or pink spots
It may be unsettling to see lettuce with brown ends, brown stains, or a pink center – but this doesn’t mean the greens are diseased. Leaves can become brown from growing conditions or exposure to oxygen. And pink lettuce? This can occur when the middle rib is exposed to higher temperatures. It’s all perfectly safe to eat. You may not want to showcase it in a centerpiece salad, but tossed in chopped salads and tucked into sandwiches will hide a multitude of sins. Some heartier lettuces are great sautéed, too – romaine hearts can even be put straight on the grill for a charred Caesar salad that goes far in camouflaging imperfections.

15 easy ways to reduce food waste Buy frozen foods, which suffer fewer losses from farm to shelf. Shop often. Buy fresh food at local farmers markets.

Take home leftovers. Share side dishes to keep portions under control. Ask the waiter to hold extras such as bread and butter you don’t plan to eat.

Use FoodKeeper or other apps for food-expiration reminders. Switch to smaller dishes to control portions. The standard plate is 36 percent larger than it was 50 years ago. Eat leftovers on a regular night each week. Give uneaten food a second chance. Freeze or can extras.

Not sure if those leftovers are still safe to eat? This app can help available for both Android and iOS

Denmark's newest grocer only sells unloved food Mislabeled products, damaged packaging, ugly produce, looming expiration dates – these are the things that send perfectly good supermarket food to the trash bin and add to the prodigious problem of food waste. In the United States we lose up to 40 percent of our food after it leaves the farm and the problem isn’t exclusive to the Land of Opportunity. France recently made it illegal for supermarkets to throw out unsold food – viva la France! – and now Denmark is jumping on the noble don’t-waste-food bandwagon with the launch of a novel new supermarket model, WeFood.

They are a non-profit run by volunteers; their profits go to help anti-poverty initiatives around the world. They collect surplus goods – from bread and produce to dairy and other groceries – and sell them 30 to 50 percent cheaper than regular supermarkets.

And how is that working out? Every day since the store opened in February, people have lined up on the sidewalk for a chance to buy previously unloved food. Bjerre says some of these surplus food die-hards are low-income people looking for a deal. But mostly, he says, they're here for more political reasons, Overgaard notes. The runaway success has led to a surprising scenario. They run out of food almost every day.


Vegan Topics

Earth is Running Out of Land … Seriously. And It’s Going to Spell Disaster for Our Food System The University of Sheffield’s Grantham Centre for Sustainable Futures discovered that around one-third of the planet’s arable land (i.e. land that is suited for growing crops, excluding deserts, ice, etc), has been destroyed by erosion or pollution in the past 40 years alone.

According to the to study’s authors, the loss was “catastrophic” and near irreversible without major changes to agricultural practice. Considering 33 percent of land worldwide is occupied with growing livestock feed and another 26 percent is being used to graze animals for consumption … we have to say we absolutely agree with the whole “catastrophic” thing … in fact, that might not even do it justice.

While this news is absolutely ridiculous, the reality is that we can all do something about this, starting today. By shifting our diets away from animal agriculture and towards more plant-based foods, we can redirect enough grain to feed 1.4 billion people.

Eat for the Planet http://www.onegreenplanet.org/ campaign

In the past 40 years, we’ve lost 52 percent of wildlife from the face of the planet; there is currently more carbon dioxide in the atmosphere than there has been in the past 800,000 years and our oceans are riddled with over 400 massive dead zones, completely devoid of life due to our pollution. While it may be difficult to fathom the fact that humankind has been responsible for this enormous amount of damage, it is the reality. But what is possibly even more challenging for people to understand is that something as simple as the food choices we make every day can be intrinsically tied to this destruction. Especially, our appetite for meat, dairy and eggs.

70% of global freshwater supplies are used for agriculture.
14.5% of global greenhouse emissions are produced by livestock.
45% of [mostly] arable global land is occupied to raise livestock.
33% of arable global land is used to grow feed for livestock.

These statistics illustrate the devastating use of land resources, freshwater supplies and sheer volume of greenhouse gases produced by the livestock industry, and yet, 850 million people across the world still suffer from lack of food. Not to mention, animal agriculture is also the leading driver of deforestation and habitat loss which has pushed countless endangered species on to the brink of extinction. As our population grows to nine billion by 2050, these percentages are set to grow exponentially.

If every person in the U.S. were to choose more plant-based foods, we could cut our carbon footprint in half, save around 200,000 gallons of water each, redirect enough grain from the livestock system to feed roughly 2 billion people. We have the potential to make an enormous impact.

No matter how you look at it, the animal agriculture industry is a losing bet for the environment, animals, and people. It is time that we stop looking for ways to make this archaic industry “less inhumane,” “less environmentally destructive,” and “less unhealthy,” and choose an option that is not “less bad” but undeniably better: plant-based.

Eating for the planet has never been easier … or more delicious. One Green Planet just happens to be home to the largest vegan recipe database on the web – and trust us, once you dive in, you’ll probably ask yourself why you never considered eating plant-based before.


Japanese Food

How the Japanese Diet Became the Japanese DietJapan successfully transformed its diet into one that is healthy and delicious within one generation.. So perhaps the real question should be: If the Japanese can change, why can’t we?


Cooking

5 new ways to use your slow cooker (that don't involve food)

Foil vs. parchment vs. wax paper: Here's when to use them

101 Cookbooks a clean, well-lighted place on the Web for cooking stories. Since Ms. Swanson is a professional food photographer, all of her gastronomic adventures come with beautiful pictures. Visitors are invited to post comments, as well as browse the list of upcoming attractions
A La Carte ode to French cuisine from an admitted die-hard fan. From recipes and techniques to the pettiest of phraseology quibbles, he has your crock pot covered (Yahoo! Picks)
Betty Crocker baking recipes
Break Eggs cooking fundamentals with lots of recipes and entertaining ideas
Chocolat & Zucchini sophisticated yet simple recipes, nice arrangement, gorgeous photos
Daily Gullet culinary news and discussion; Recent articles include a discourse on creative crepery, a celebration of the onion-infused rendered chicken fat known as "schmaltz," and an in-depth interview with food specialist Ted Allen of Queer Eye for the Straight Guy fame. The editorial content is lovingly steered by an international cabal of culinary enthusiasts, and you'll naturally find a diverse selection of user-submitted recipes. And don't miss Diary of a Cooking School Student for the low-down on epicurean boot camp
Epicurious "the world's greatest recipe collection"
Family Cookbook Project create your own family cookbook or see what others have done
Feeding America: The Historic American Cookbook Project view transcripts of many old cookbooks; can also view the original pages
Food Network TV recipes
Food Section "..publishes original food writing and photography and scours the web for links to culinary news and events, recipes, and gastronomical ephemera"
Food Timeline new foods discovered/invented from 17,000 BC to present
German Foods.org current events also
Guide to Greek Food whisks you through dining hotbeds of the Greek Isles one minute, gives a lesson in restaurant etiquette the next, then introduces you to some of the friendly locals. Then it's off to the olive stands for a quick respite before partaking in the true Greek snack: sardines
Kitchen - American Standard
Kitchen - Kohler
Kraft Foods search recipes
Meals for You find solutions fast according to diet, taste, time, nutrition
Milioni Online Magazine At last count, Milioni (named for Italian-TV cooking maestro Stefano Milioni) offered 10 different gnocchi recipes, maps and descriptions of 20 Italian wine-growing regions, and a plethora of pages celebrating the glories of Italian cuisine from pasta to polenta, minestrone to gelato. We found delightful recipes for obscure vegetables like bitter broccoli and fresh fennel, and a tasty survey of Sicilian products. And that's just the English-language version. Buon appetito!
Not By Bread Alone: America's Culinary Heritage highlights rare books, photographs, menus, and other early documents that trace the history of gastronomy in America
NUTRITION page of links
On Line Cookbook by recipe type, from appetizers to soups
Recipe Book Online from around the world
Recipe Search by Ingredient from AllRecipe
Recipe Search by Ingredient or Cuisine from Cooking.com
Saveur magazine With its lavish descriptions and photos of food from around the world, this site will make your mouth water. Pick a country or region from the Culinary Traditions section and virtually taste exotic cuisine from Alabama to Venice. Most articles are paired with links to recipes
Science of Cooking Discover how a pinch of curiosity can improve your cooking! Explore recipes, activities, and Webcasts that will enhance your understanding of the science behind food and cooking


Storage

20 things you don't actually need to keep in the fridge

Food Storage Mistakes Learn how to store food properly in order to fight unnecessary food waste at home.

No oversized containers: When you store food in a container that’s too big, it can lead to faster spoilage and freezer burn.

Don’t refrigerate hot foods: You might think your high-tech fridge can handle the task of chilling hot leftovers, but it’s not a good idea. The hot air can increase the temperature of neighboring foods and increase the rate of bacterial growth. Instead, let food cool at least somewhat outside the fridge before transferring it.

Change store packaging: If you purchase pantry items, the same rule applies. You want to avoid the 3 M’s – mice, mealworms, and mustiness – so transfer dry goods such as beans, pasta, flour, and grains from store packaging into glass jars.

Label freezer foods: Put a description and date on whatever goes into the freezer so you can keep track of it. All it takes is some masking tape and a marker. Otherwise, it’s too easy to forget what’s there. As you use freezer items, move older ones to the front for easy access.

Don’t keep potatoes and onions together: If you’ve been storing these in the same place (like I have), then it’s time to change. Apparently both require cool, dark, dry space, but they release moisture and gases that speed up spoilage. Onions need more air circulation than potatoes and are best stored in the fridge. Potatoes should never be refrigerated, but stored in a basket or bag in the pantry.

Store herbs properly: Fresh herbs can be kept in a jar of water on the counter if temperature is moderate. Alternatively, wrap in a damp cloth and place in a sealed bag in fridge.

Keep half-used onions separate from other foods: Onion halves will impart their strong smell to neighboring foods if stored loose in the fridge. Wrap or cover in a bowl to prevent having oniony-tasting pears, apples, and broccoli.

Don’t leave lettuce in plastic: It will go slimy if left too long. A better method is to wash, spin dry, and place in an airtight container or bowl with a clean tea towel or cloth napkin on the bottom to absorb moisture. You'll be more inclined to eat salad, too, if it's already prepped.


Sustainable / Regenerative Farming

Regenerative Farming

..rather than come up with one definition for the word "sustainable" as it refers to food and food production methods, we suggest doing away with the word entirely. In its place, as a way of helping food consumers make conscious, informed decisions, we suggest dividing global food and farming into two categories: regenerative and degenerative.

In this new paradigm, consumers could choose food produced by degenerative, toxic chemical-intensive, monoculture-based industrial agriculture systems that destabilize the climate, and degrade soil, water, biodiversity, health and local economies.

Or they could choose food produced using organic regenerative practices based on sound ecological principles that rejuvenate the soil, grasslands and forests; replenish water; promote food sovereignty; and restore public health and prosperity—all while cooling the planet by drawing down billions of tons of excess carbon from the atmosphere and storing it in the soil where it belongs.

How Corporate Farmers Are Waging War on Our 1st Amendment Animal abuse isn’t only a problem when people find out about it.

The First Amendment may be inconvenient to some people at times, but it’s still the law of the land. Case in point: so-called “ag-gag laws.”

These are laws in Idaho, Montana, Utah, North Dakota, Missouri, Kansas, and Iowa that prohibit people from taking photos or videos of farms without permission. They’re designed to prevent the exposure of cruelty to animals on factory farms.


World Hunger

"The United States spends over $87 billion conducting a war in Iraq while the United Nations estimates that for less than half that amount we could provide clean water, adequate diets, sanitation services and basic education to every person on the planet. And we wonder why terrorists attack us." - John Perkins, Confessions of an Economic Hit Man

"The United States, with less than five per cent of the world's people, consumes over twenty five percent of its resources...

"...the really scary news is that the rest of the planet is scrambling to catch up with our lifestyle. If all 6.4 billion people did so, we'd need four more Earths to accommodate them" ("The Sierra Club Launches its "True Cost of Food" Campaign." Alamo Sierran, Aug. 2004: 1-2).

10 of the Most Common Ways World Hunger Is Misunderstood

Myth #1: Too little food, too many people

Our response: Abundance, not scarcity, best describes the world’s food supply. Even though the global population more than doubled between 1961 and 2013, the world produces around 50 percent more food for each of us today—of which we now waste about a third. Even after diverting roughly half of the world’s grain and most soy protein to animal feed and non-food uses, the world still produces enough to provide every human being with nearly 2,900 calories a day. Clearly, our global calorie supply is ample.

Food scarcity is not the problem, but the scarcity of real democracy protecting people’s access to nutritious food is a huge problem. So, fighting hunger means tackling concentrated political and economic power in order to create new equitable rules. Otherwise hunger will continue no matter how much food we grow.

Myth #2: Climate change makes hunger inevitable

Our response: Climate change is no myth. It already means crop losses from drought and the expansion of pests into new regions. The World Food Program forecasts the number of malnourished children to increase by 24 million by 2050, or about one-fifth more than without climate change. These expert observations form a powerful call to action, but they are a far cry from a verdict that hunger and famine are inevitable.

Because the global food system is so inefficient and inequitable, we have plenty of room to increase available food before we hit earth’s actual limits. If remade, our food system has unique capacities to help rebalance the carbon cycle by cutting emissions and storing more carbon in the soil. Climate-friendly farming practices are low-cost and especially benefit small-scale farmers and farmworkers, who are the majority of hungry people.

Myth #3: Only industrial agriculture and GMOs can feed the world

Our response: Industrial agriculture relies on patented seeds, manufactured fertilizers and pesticides, and large-scale machinery. The production increases of “industrial agriculture” are no myth, but this model of farming is not sustainable and has already proven unable to end hunger.

Myth #4: organic and ecological farming can’t feed a hungry world

Our response: In many parts of the world, farming practices that minimize or forgo manufactured pesticides and fertilizer are proving effective. Called organic farming or agroecology, the approach involves much more than the absence of chemicals. Agroecology is an evolving practice of growing food within communities that is power-dispersing and power creating—enhancing the dignity, knowledge, and capacities of all involved. Agroecology thus helps to address the powerlessness at the root of hunger. It builds on both traditional knowledge accrued over millennia by peasants and indigenous people and the latest breakthroughs in modern science.


GMO; Labeling

$51 Million: That’s How Much Big Food Spent So Far This Year to Defeat GMO Labeling Cole Mellino, News Report--Big Foods has done all they can to support the Deny Americans the Right to Know Act, also known as the DARK Act. And most of it comes in monetary value spending more than $51 million to defeat GMO labeling.

WHERE IS YOUR FOOD FROM? TRANSPARENCY COMES TO U.S. WITH THE REAL CO - 100% SINGLE ORIGIN FOODS The Real Co is pioneering Single Origin in food products, which is an exciting and transparent new food category and method of sourcing products globally and delivering it at a local level. The Real Co enters partnerships with farmers and growers around the world that don't have an established route to distribute their products and creates a way to share their commodity with the world. The company brings full transparency and sustainability to the U.S. food industry. The Real Co products are carefully inspected and sourced by company representatives, and go straight from farm to shelf, eliminating the need for any middlemen. This unique 100% Single Origin method allows everyone in the world to enjoy what is usually impossible to experience: unique, tasty, freshly farmed/mined products at affordable prices.

GMO Foods Monsanto, etc.

The Dirty Secrets of 'Clean' Labels A survey last year by the Nutrition Business Journal found that high-fructose corn syrup tops consumers’ least-wanted list. No. 2 was partially hydrogenated oils or “trans fats.”

Names of things that sound like they’d be used by chemists, rather than home cooks, are being whisked off the ingredient labels of processed foods -- which now account for 70% of the American diet. Ingredient lists are being made as short, easy to pronounce, and understand as possible.

In the food industry, this is called “clean labeling.” And big companies are racing to do it. In recent weeks, Kraft said it would take artificial colors and preservatives out of its iconic mac & cheese. Nestle is chucking artificial colors and flavors out of its chocolates. General Mills will purge artificial colors and flavors from its cereals.

In some cases, industry experts say companies are genuinely trying to make more wholesome products. But in others, they say these clean-label ingredient swaps are more about marketing food than really making it healthier. And there are some signs that the rush to make highly processed foods seem pure and basic may be causing problems for vulnerable consumers, like people with food allergies.

How did we get here? It starts with four letters: GRAS.

The FDA has long used the designation “generally recognized as safe” as a way to quickly exempt common and widely used food additives, like vinegar, from rigorous and sometimes lengthy formal safety reviews, which were required of new ingredients or old ingredients that were used in new ways.

But in 1997, amidst budget cuts and industry grumbling that the FDA was taking too long to approve new ingredients, the agency proposed a new system.

It now allows food companies to review their own new ingredients and decide what’s safe. They can submit those reviews to the FDA for acceptance, but it's not required by law.

He says there’s one switch that’s become pretty common in processed cereals and baked goods.

“You take out high-fructose corn syrup,” he says, “and replace it with fructose.”

In these cases, it’s also up to the food company to decide how to list the ingredient on labels.

In February, CSPI and three other consumer advocacy organizations called on the FDA to overhaul the GRAS system, saying it violates the 1958 law that requires the FDA to determine ingredients are safe before they are added to the food we eat.

What's Hiding in Your Food? All processed foods have ingredients called additives. While these additives often help food stay fresher longer or improve its flavor and texture, they may also affect your health. Here's what you should know about a few of these troubling ingredients.

Phosphates

At least 45 food additives contain phosphate. High levels of phosphate increase the risk of death in people with kidney disease and may also contribute to heart disease, bone loss, and other chronic conditions in people who are otherwise healthy. Phosphates, commonly found in fast foods, are also added to products such as flavored waters, iced teas, sodas, meat and chicken products, cereal bars, nondairy creamers, and bottled coffee drinks. Bottom line: If phosphates are a health concern, look at the ingredients list for words containing "phosphate" or "phosphoric."

Emulsifiers

These ingredients help oil and water mix together in foods and beverages. In one study, healthy mice that had the emulsifiers polysorbate 80 and carboxymethylcellulose added to their diets gained more weight and fat and had worse blood sugar control. In mice with genetic risks for bowel problems, these additives triggered more frequent and severe disease. More tests are planned in humans. You can find emulsifiers in lots of foods, like frozen desserts and nut milks. Bottom line: Although research is in its early stages, if you are concerned, you may want to avoid ingredients like gums (which are not the same thing as chewing gum), polysorbates 60 and 80, lecithins, and carboxymethylcellulose.


Monk Fruit; Sweeteners

Monk Fruit: First Healthy Artificial Sweetener That Also Tastes Great? Now monk fruit, a melon cultivated by Buddhist monks at one time or another in certain types of China, is gaining popularity as a flavorsome and healthier alternative to aspartame.

Monk fruit, also known as luo han guo fruit, is traditionally grown in the forested mountains of southern China, Reuters reported. Its antioxidant and vitamin properties have made it a popular remedy for anything from a sore throat to diabetes, and its naturally sweetened flavor makes its dry form a practical ingredient for soups and teas. Manufacturers report that one gram of monk fruit extract is equal to eight teaspoons of sugar.

In its pure form, monk fruit is considered 300 times sweeter than sugar. According to BioVittoria’s website, Fruit-Sweetness is around 150 times sweeter than sugar. Fruit-Sweetness, marketed as “a truly natural, zero calorie, high intensify sweetener,” is currently the only product derived from monk fruit to receive the FDA’s GRAS approval.

Coca-Cola products are currently sweetened by stevia, a low-calorie sweetener that is “generally recognized as safe” by the FDA. Although stevia is considered a healthier option compared to the perceivably dangerous aspartame, it has also been criticized for its bitter taste. California-based Zevia recently launched its brand of zero-calorie sodas, sweetened with a mixture of monk fruit extract and stevia.

Companies like BioVittoria and Zevia may be at the forefront of the monk fruit market, but there is one dilemma any potential manufacturer of this fruit will run into: a Chinese law that prevents monk fruit from being grown outside of the country. This combined with the intricate process involved with monk fruit extraction makes it a pricey commodity. With the continued decline of Coca-Cola sales, soft drink companies may have to pony up extra coin to afford this healthier alternative to the dreaded aspartame.

Monk Fruit

Monk fruit has ancient healing power Monk fruit is a sweet fruit that has been used for centuries for its healing ability. It is also know as “Luo Han Guo” and dates back to the 13th century monks living in the steep mountain region of Southern China.

The fruit was named after advance Buddhist practitioners, called “luohan”. It is also known as the longevity fruit; many of the population live to be over a hundred in this region of China.

Magical fruit with many health benefits

Organic luo han guo supports the immune system, digestive tract, glands and respiratory system – which is why it is used in China for medicinal purposes. From allergy to cancer, this fruit holds the promise that it can help eliminate and defend against many health-related problems…

Defeating diabetes has never been easier

It has been found that luo han guo extract has a powerful effect on diabetes. The extract has been shown in animal studies to decrease blood sugar, total cholesterol, triglycerides and improve liver function. In addition, it increased the HDL (“good” cholesterol) while protecting the antioxidants in the animals livers.

Conquer allergies, cancer, heart disease (and more) – naturally

Luo han guo has been shown to have an antihistamine effect in mice given the extract. The extract seems to counter an allergic response by calming the mast cells that release the chemicals such as histamine – which is associated with both allergies and asthma.

Japanese laboratory studies found that mogrosides from luo han guo showed extraordinary effects against skin cancer in mice. This is note worthy since research supports the idea that sugar consumption elevates the risk of cancer. Perhaps it’s the type of sweetener, since the sweet Monk fruit seems to be able to elicit the opposite response.

Lo han guo seems to show promise at preventing cholesterol from oxidizing, and since this plays a role in the formation of plaque buildup in the arteries – it may translate to a decreased risk of heart disease and strokes.

MonkFruit


NAFTA; Labor Abuses

Out Of Sight: The Labor Abuses Behind What We Eat NAFTA’s agricultural provisions allowed American farmers to dump their products on the Mexican market while raising animals fed on cheap American corn. This transformed Mexico. Mexican pig farmers went out of business because pork prices dropped so low. In 1995 Mexico imported 30,000 tons of pork from the United States, and in 2010 it imported 811,000 tons. Mexican hog farmers had to leave their farms to make a living. Some migrated north, becoming undocumented immigrants in the United States. A group of those people found work in a Smithfield Foods processing plant in North Carolina. Smithfield used these immigrants to bust a union-organizing campaign in the plant. When some of those immigrants in turn joined the union, Smithfield called the Immigration and Naturalization Service to report itself for immigration violations.

This Smithfield story tells us much about food’s role in the globalized economy. First, it shows that the food industry outsources production for the same reasons as other industries—to pollute and to exploit workers while minimizing resistance from empowered locals with labor and environmental organizations. The meat industry already locates its facilities in antiunion states such as North Carolina, and even politicians in more progressive states, like Maryland governor and Democratic candidate for president Martin O’Malley, oppose regulations demanded by citizens to keep their water clean because they fear that the meat industry will move to another state. If the regulations in all the states become too strict, NAFTA has opened up Mexico to American agribusiness. States compete with states and nations with nations in a race to the bottom. Ecosystems and workers suffer.

Corporations do not care about national borders so long as they can accomplish their objectives. Whether the slaughterhouse is in North Carolina or Veracruz, most of us never see where our food comes from. When it makes sense to invest in Mexico, agribusinesses do so. But they can also move to the vast Great Plains or the South, where environmental regulations are few and labor unions weak. As Timothy Pachirat writes in his powerful firsthand account of working in a Nebraska slaughterhouse, “Distance and concealment operate as mechanisms of power in modern society.” Hiding food production protects companies by concealing how the industry treats animals, what it dumps into the ecosystem, and how it treats workers. Today’s consumers might eat organic food, but that does not mean the food is produced in a way that contributes to social justice. It does not mean that the people growing the food, butchering the meat, or serving you in the restaurant are treated humanely. Peeling off the food industry’s concealing blindfolds can empower consumers to again fight for labor and nature.

Public knowledge of working conditions and animal treatment is the food industry’s worst nightmare. This is the motivation behind a series of so-called ag-gag bills to criminalize undercover footage of industrial farming operations. Iowa, Utah, and Missouri have these laws, and Idaho joined them in February 2014. In Idaho, it is now illegal for anyone not employed by the farm—and for anyone who misrepresented themselves to get hired—to make video recordings of what happens on that farm without the express consent of the owner. Violators could receive a year in prison and a $5,000 fine. Agribusiness pushed for the law after an undercover video showed workers beating and sexually abusing cattle at an Idaho dairy operation. Animal rights groups are challenging on constitutional grounds, but it is a dangerous advance in the concealment of industrial activity. If laws protect what happens in meat factories from view, why would they not give all factory owners legal standing for concealment? Why not make the documentation of violations of workers’ rights or the dumping of pollution in any industry a crime? Although court challenges will result, if these laws are held up, they are a very scary legal aid to corporations concealing their operations.


Activism; News

Take Part take action

Food Tank news and action on food

Fooducate

GMO Foods Monsanto, etc.

Who's Making Money from Overweight Kids? meat and chicken are being subsidized heavily by the USDA.

Consumer Self-Defense: 12 Ways to Drive GMOs and Roundup off the Market

"...make fish safer to eat by acting to clean up the largest source of mercury pollution, coal-burning power plants...

"Send a free fax or find sample letters here www.healthyfish.net/index.html.

"Also contact mayor Garza and all the council persons telling them we do not want a HUGE coal plant right here in San Antonio" ("Do Your Part." Alamo Sierran, Aug. 2004: 2).

Organic Bytes email

Race to the Bottom

On Sunday (September 25) thousands of runners will show up early in the morning in 37 cities in 22 countries for the Global Energy Race, sponsored by Bimbo, the world’s largest baking company. Nothing wrong with organizing a global race to draw attention to personal health and climate change—unless you’re running a company that feeds junk food to kids, and contributes to global warming by destroying the world’s soils with pesticides.

New science on soil critters, carbon & climate Soils are the Earth’s largest carbon storage depot after oceans and fossil fuels. Yet scientists estimate that since the industrial revolution, agricultural practices have caused massive carbon losses from the soil, contributing up to a third of all the increased CO2 in the global atmosphere.

mycorrhizal fungi play a major role in taking up carbon and forming stable soil aggregates that protect that carbon from degradation.

Bimbo USA is a subsidiary of Mexico-based Grupo Bimbo, which has operations in 21 countries. Here in the U.S., Bimbo’s operates more than 60 bakeries (according to the company website) and markets a long list of brands, including Arnolds, Sara Lee, Thomas’ English Muffins, Orowheat, Stroemans. In July, Bimbo bought the Eureka Grainiac Organic line. The company also sells a brand called “Nature’s Harvest".

Bimbo USA Brands list

For the most part, Bimbo products are junk food. Search the website Fooducate.com and you’ll find nutritional information on a lot of Bimbo products, many of which high-fructose corn syrup, trans-fats, artificial color and petroleum-derived antioxidants and high levels of sugar.

Fooducate


Vegetables

8 Vegetables That Are Better to Eat Raw Cooking vegetables can often bring out their health benefits, but to maximize the cancer-fighting potential of some of them, raw is the better way to go.

Cooking vegetables is usually a good idea: Heat breaks down cell walls, releasing antioxidants. But heating cruciferous vegetables (part of the Brassicae family) actually destroys their unique anti-carcinogenic potential. That's because crucifers, unlike other types of vegetables, are high in glucosinolate, a plant compound that produces naturally occurring small molecules called isothiocyanates, which have been shown to fight cancer.

It should be noted that people with goiter or hypothyroidism must limit their intake of cruciferous vegetables, which are goitrogenic; i.e., they induce the formation of goiter through enzymes that interfere with iodine uptake. And as with most things, too much glucosinolate can be hazardous, particularly for people who are seriously ill.

Here are eight of the most popular cruciferous vegetables that are best to eat raw to get the most out of their cancer-fighting power — and also to prevent their water-soluble vitamins from leaching out during the cooking process. Arugula, Bok Choy ( ranked second for nutrient density out of 41 "powerhouse" fruits and vegetables), Broccoli, Brussels Sprouts, cabbage, cauliflower, kale, watercress.








PURSLANE

Dispelling another myth! Purslane is thought of as a weed, but you can go grab this delicacy right out of your yard and throw it in your salad. It's a succulent and has a wonderful peppery & slightly sour taste that compliments most leafy greens. I know, I had some cognitive dissonance the first time I pulled this plant out of a sidewalk and took it to the kitchen. It can feel a little weird.

Purslane is also a superfood! It contains more Omega-3 than any other land vegetable. You didn't even know salad greens could have omegas, did you? Well this one is packed with it. It also contains many vitamins, minerals, and antioxidants. (from Greenling email)


Food System

Our Broken Food System (And How to Fix It) video

* 5 FDA Approved Foods That Are TOXIC to Humans The majority of food items purchased at the grocery store and manufactured by big name brands contain toxins like BPA, genetically-modified food, aspartame, fluoride, pesticides and toxic vaccines and we aren’t even aware of it. And it’s killing us.

According to the CIA’s World Fact Book, The United States ranks 42 in life expectancy... No doubt some of the responsibility is on our shoulders as more of us reach for processed garbage and call it food. But the fact is there are chemicals in our food that have been approved by the FDA that are so dangerous and toxic they have been banned by other countries.

Acesulfame Potassium (also known as Acesulfame K)--a new calorie-free artificial sweetener marketed as “DiabetiSweet” and “Sweet One.” It is used in gelatin desserts, baked goods and chewing gum. Possible side effects of this additive are, according to research studies, lung cancer and thymus gland tumors in rats, as well as leukemia and breast cancer.

Aspartame marketed under the names “NutraSweet” and “Equal.” According to some health experts, this additive is one of the most toxic substances being added to our foods.

BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene) Petroleum-derived antioxidants and are primarily used in the preservation of fats and oil. They prevent these foods from oxidizing and spoiling too quickly. You can find them in chewy granola bars, breakfast cereals, potato chips, shortening, desserts, and candies, to name some of the food items.

Blue #1 (Brilliant Blue) and Blue #2 (Indigotine) banned in the EU.

Fluoride Even small amounts of fluoride if consumed can actually damage your teeth and bones and disrupt your thyroid function. It has also been linked to cancer and the lowering of IQ.

Exposure to fluoride disrupts collagen production and leads to the breakdown of collagen in our bones, tendons, muscles, skin, cartilage, lungs, kidneys and trachea.

Fluoride depletes the energy reserves and the ability of our white blood cells to find and destroy foreign bodies. Even the smallest, smallest traces of fluoride in the body can seriously depress the ability of white blood cells to destroy pathogens.

Fluoride seems to confuse the immune system and get it to attack the body’s own tissues. This causes an increase in tumor growth in cancer-prone individuals.

Fluoride disrupts thyroid function.

Fluoride promotes the development of bone cancer.

Fluoride causes premature aging.

Here’s How You Can Take Back the Power and Vote for a Better Food System Today Americans are changing the way they eat. Driven by concerns over health and sustainability, the average American consumer has grown a lot smarter about their food choices and it is spawning a real food revolution that’s currently sweeping the nation.

Meat and dairy consumption is on the decline and interest in clean, whole foods is on the rise. Moreover, consumers are starting to understand foods that are good for us also happen to be great for the environment. Yet, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, two government agencies responsible for updating and publishing the important Dietary Guidelines for Americans, decided to take sustainability off the plate for the latest incarnation of the guidelines. According to a new survey commissioned by the Johns Hopkins Center for a Livable Future and conducted by Greenberg Quinlan Rosner Research, 74 percent of adults believe the newly released Dietary Guidelines should include environmental provisions and support sustainable agriculture practices. 70 percent of all survey respondents said that the agricultural industry has a responsibility to produce food in a sustainable way. In contrast, a mere 30 percent said the industry’s responsibility is to provide food at a low cost. Consumer Trends Driving the Rapid Rise of Sustainable Plant-Based Foods in America Almost every other packaged food you find these days is labeled “vegan,” as millions of Americans wake up to the idea that eating foods that are meat and dairy free just makes sense – they’re optimal for our health and the health of our planet. Here are some consumer trends:

1. Drop in Meat Consumption

Recent studies have shown that around one-third of Americans are choosing to leave meat off their plates more frequently. In 2015, annual per capita red meat consumption in the U.S. fell 15 percent to 101 pounds in the past 10 years, according to the U.S. Department of Agriculture. It’s down by a third since the early 1970s, when per capita consumption was pushing 150 pounds per year. These trends are being driven by people broadly understanding how diet affects their health, concerns around the use of hormones and antibiotics in producing meat, the treatment animals in factory farms, and how food choices have a very real impact on the planet.

2. Drop in Dairy Consumption

Fueled by changing consumer perception of dairy’s nutritional value for bone development, concerns around hormones and antibiotics, increase in milk allergies, rising milk prices, and the popularity of plant-based milks, U.S. milk consumption has been steadily declining by 25 percent per capita since the mid-1970s. Americans, on average, drink 37 percent less milk today than they did in 1970, according to data from the USDA. That’s an astounding fact. What are they consuming instead? Plant-based alternatives like almond, soy, and coconut milk!

3. Values-Based Shopping

American consumers (a whopping 87 percent of them) want to buy food from brands that have a positive social and environmental impact, and most are willing to pay more for such products. Consumers are starting to value transparency, not only regarding food ingredients but also about the supply chain and are looking for brands that have an authentic mission and genuinely care about the impact of their products. From a natural resource consumption standpoint, plant-based foods are inherently better for the planet, and most brands in the space are not afraid to wear their values on their sleeves, which makes them even more attractive to consumers.

4. The Power of Millennials

By 2017, the generation is expected to outspend the baby boomers. As a consumer group, Millennials recognize that their food choices have a very real impact on society and the environment, and they are big proponents of shopping with a conscience. One in 10 millennials is vegetarian or vegan, and they are at the forefront of driving the American consumer marketplace by demanding more plant-based options. Millennials are increasingly interested in vegan cuisine, and more than 60 percent consume meat alternatives.

As a consumer, you need to recognize the tremendous power you wield with your food choices and what a crucial role you play in shaping this story.

Poisonous Foods 8 Poisonous Foods We Commonly Eat

Rhubarb

Growing rhubarb in the garden? These pretty pink stalks are stellar in strawberry jam and berry pies, but stay away from the leafy greens. Unlike most garden goodies that offer extra value with many edible parts, the leaves of the rhubarb plant are to be avoided. Oxalic acid is a nephrotoxic and corrosive compound found in these leaves, and it should not be ingested, as it is commonly found in metal cleaners and bleach. Anthraquinone glycoside is another compound to watch out for. Unlike less harmful chemicals, those found in the rhubarb leaves can cause severe symptoms, including vomiting, diarrhea and gastric pain.

Kidney Beans

Thinking about making chili tonight? Make sure those kidney beans are well cooked before serving. While a common ingredient in many recipes, these red legumes share something dubious with their cousin, the lima bean. Kidney beans contain a toxin called phytohaemagglutinin, also known as kidney bean lectin. Kidney bean lectin can cause nausea, diarrhea, vomiting, and in extreme cases, fatalities. Like many other foods containing poisonous compounds, the toxin is neutralized when the beans have been cooked. The US Food and Drug Administration recommends boiling for 30 minutes to ensure they reach a sufficient temperature long enough to completely destroy the toxin. Trying to decide if you should use canned or dried beans? Canned beans are usually pre-treated and safe. Dried beans should be used as stated on the instructions with overnight soaking and long, slow cooking over moderate heat.

Potatoes

Mashed potatoes, baked potatoes, and French fries are not as harmless as they look. The benign potato, often a favorite staple of family meals, is not just an innocent tuber. Potatoes are actually a member of the Nightshade family. Potatoes and their mild mannered counterparts contain chemical compounds called solanine and chaconine, both glycoalkaloids. Both occur naturally in potatoes as a defense mechanism, as they have pesticidal and anti-fungal properties. Solanine is potentially poisonous to humans, and can cause gastrointestinal distress, diarrhea, vomiting, burning of the throat, dizziness, and even cardiac issues. In severe cases solanine has been known to cause hallucinations, paralysis, fever, and other severe symptoms. Solanine develops in potatoes when they are exposed to light. As long as potatoes are stored in a cool, dry, dark place and not served when they appear green, they are perfectly safe to eat.

Tomatoes

The stems of the tomato however, can be quite dangerous to eat. They contain a substance called tomatine – a substance that’s toxic enough to be used as a pesticide. So make sure you completely remove the stems from any tomatoes you eat.






Tea

All types of tea come from the same basic plant, the Camellia Sinensis plant. The differences between teas arise from processing, growing conditions, and geography. ... Tea can be divided into six basic categories: black, dark (including puer), oolong, yellow, green, and white.

TYPES OF TEA details and info.

8 Benefits of Green Tea

Weight Loss

Green tea has been shown to increase your metabolism an additional 80 calories per day. Studies have shown that the polyphenols contained in green tea provide both health and metabolism boosting properties. Resting metabolic rates have increased over 17% contributing to faster fat burning effect in some research reports. In addition to its role in speeding your metabolism, it is also responsible for reducing hunger pangs as well as cravings. This makes green tea a great way to help shed those stubborn extra pounds.

Improves blood flow

Long known for its medicinal properties, green tea has health benefits that scientists are still discovering. For those with circulation problems, this “miracle” beverage can actually help to improve circulation and blood flow. Green tea contains flavonoids which increase circulation by relaxing the blood vessels and allowing blood to flow more freely through the body. Recent studies have also shown that green tea has short term benefits on arterial health. Drinking green tea can help the arteries to expand temporarily which helps the blood to circulate through the body. Improved circulation doesn’t just benefit cardiovascular health, it benefits the entire body. This is great news for anyone looking to improve their overall health!

Diabetes

One amazing benefit of drinking green tea is its ability to not only help prevent diabetes, but also its ability to help treat it. Green tea is rich in antioxidants including catechins. Studies have shown that catechins can positively affect glucose metabolism, which helps diabetics to maintain regular insulin levels. Catechins can slow the production of glucose while helping to increase the production of insulin. Green tea can help even out blood sugar levels and reduce insulin sensitivity. Additional research has shown that green tea lowers the risk of developing diabetes which is important for anyone with a family history of this disease.

Improves cholesterol

Green tea offers amazing cardiovascular benefits. In addition to helping to improve circulation, green tea can also help to protect LDL cholesterol and prevent ailments such as coronary artery disease. Green tea contains a powerful antioxidant known as EGCG which helps to decrease inflammation and prevents LDL cholesterol from oxidizing. The antioxidants in green tea prevent plaque build-up on arterial walls and also work to reduce cholesterol. Many doctors are starting to recommend green tea as a part of a healthy heart diet for those looking to improve symptoms, prevent heart disease and stroke, and increase their blood circulation.

Skincare

Thinking about replacing that cup of coffee with a cup of green tea? Here is another reason to do just that. The antioxidant properties in green tea make it an excellent source for healthy skin. Green tea contains polyphenols, which can help with cell regeneration and preventing skin damage. While not a replacement for sunscreen, studies have shown that long term consumption of green tea can help to prevent damage from UVA and UVB rays. The antioxidants in green tea also help calm inflammation as well as aging of your skin. With skincare as an added benefit, many companies are starting to include green tea as an ingredient in lotions and facial cleansers, though direct consumption is recommended as the best way to benefit green tea.

Reduces stress

There is nothing more relaxing than sitting down with a soothing cup of tea. In fact, green tea actually contains ingredients that can help to reduce stress and calm nerves. Green tea contains a compound called L-theanine which can help with serotonin and dopamine levels and positively affect emotions and mood. In addition to this, there is the added psychological benefit of slowing down and taking a moment to just sit and sip. Taking a moment to relax and combining it with the stress reducing ingredients of green tea can produce a calming and soothing effect.

Fights cancer

Its’ anti-inflammatory properties

Improves brain function

Forgot where you put your keys? Green tea can also help with memory and brain function. In addition to providing additional energy, the compounds in green tea can offer help with aging and improving brain function. Studies have shown that the catechins that help with cardiovascular health also improve circulation to the brain. Green tea’s compounds can also have protective effects on neurons which may help to reduce the risk of neurological and cognitive diseases. Research has shown a stronger working memory area of the brain for those who consistently drink green tea. The L-theanine contained in green tea helps with focus and attention, increasing the benefits of this amazing beverage.

Benefits of Coffee and Tea

Mercola STORY AT-A-GLANCE<

Tea, particularly green tea, has been linked with a reduced risk of stroke, diabetes and depression, and improved blood pressure, abdominal obesity and glucose levels

Coffee consumption is associated with reduced risk of premature death and cardiovascular death, heart disease, cancer, nonalcoholic fatty liver disease, cirrhosis and diabetes

Coffee should be organic and shade-grown; drink it black or with added coconut oil or MCT oil

Tea should be organic and grown in a nonpolluted environment to avoid contamination with heavy metals or fluoride; drink it without milk, with lemon added if you like


Fabanaise

Say Hello to ‘Fabanaise’ Vegan Mayo You Can Buy That’s Made With Aquafaba (Chickpea Water)!








Could Veganism End World Hunger? The World Health Organization calls malnutrition "the silent emergency", and says it is a factor in at least half the 10.4 million child deaths which occur every year.

If you’re concerned about animal rights, water conservation, clean air and health then you may already be on the road to becoming vegan – so why not take five minutes and find out how veganism could end world hunger?

There is more than enough food being produced to feed everyone in the world twice over.

The problem is, our meat-based diet means that land, water, and other resources that could be used to grow food for human beings are being used to grow crops for farmed animals instead.

70% of U.S. grain production is fed to livestock.

One-third of the world's fish catch is fed directly to livestock.

In cycling our grain through livestock, we waste 90% of its protein and 96% of its calories.

An acre of cereal can produce five times more protein than an acre devoted to meat production. Legumes [beans] can produce ten times as much.

"Those who consume livestock products and fish are competing directly with those who need grain for food." (Lester Brown, president of Worldwatch)

The truth can no longer be dodged. Livestock farming gobbles up agricultural land, water and energy that could be far more efficiently devoted to growing food for people.

The cost of an 8 ounce steak will fill 45 to 50 bowls with cooked cereal grains.

Livestock now outnumber humans by almost three to one. In the last 40 years, the number of cattle has doubled and the fowl population has trebled.

The meat and dairy industry is also putting a huge strain on our water supply.. it is unsustainable.

"The American fast food diet and the meat-eating habits of the wealthy around the world support a world food system that diverts food resources from the hungry" [Dr. Waldo Bello].

It would take just 40 million tons of food to eliminate most world hunger, yet a staggering 760 million tons of grain will be used to feed farmed animals this year.

An individual can make a huge difference. They can stop supporting the meat, fish, egg and dairy industries. They can become vegan.

In the U.S., 64% of cropland produces feed for animals, while only 2% grows fruit and vegetables.

It takes about 300 gallons of water per day to produce food for a vegan, and more than 4,000 gallons of water per day to produce food for a meat-eater.

Fact: You save more water by not eating a pound of beef than you do by not showering for an entire year.

Veganism is about wanting something better.. for the future of our children and the world as a whole.

Veganism is about making the world we live in a better place for people and animals alike.

Diet and Global Warming If one takes the threat of global warming seriously, the most powerful personal step you can take may well be choosing a vegetarian diet.

Big Food Found Guilty in Multimillion Dollar Cover up in GMO Labeling Fight

Polychlorinated Biphenyls (PCB) - Monsanto's Toxic Chemicals Monsanto's sordid past

What exactly is Bragg's Liquid Aminos honestly? Many vegans do mention protein being made of amino acids and them not needing it from animals and, how soy has all the essential amino acids in it.

It is unfermented so it can't be soy sauce(I can't confirm this, Braggs website doesn't mention it), and they also don't add salt.

Comment: It was created by a bonafide food scientist, Natral Health icon , Paul Bragg. It contains no wheat, no salt, and is not fermented, making it a superior soy seasoning; safe for our largely yeast overgrowth population; low in Sodium. Salty taste without unbalanced earth salt added.

Bragg's FAQ Amino Acids are the building blocks of all our organs and tissues. They are also the building blocks from which different food proteins are constructed. When we eat a protein food, such as meat or soybeans, the natural hydrochloric acid in the stomach digests the protein, releasing the Amino Acids. They are the link between the food we eat and assimilation for our body tissue. Lack of adequate Amino Acids may make it impossible for the vitamins and minerals to perform their specific duties.

Bragg Liquid Aminos is a healthy alternative to Soy and Tamari sauce. No table salt or preservatives are added.

Is it OK for a person on a low-salt or sodium diet to use Liquid Aminos? It is OK for an individual on a low-salt or sodium diet to have small amounts of the Liquid Aminos (just a few teaspoons) a day for seasoning. Bragg Liquid Aminos are not recommended for persons on no-salt or sodium diets.

What is the Nutritional content of Bragg Liquid Aminos? The Average Nutritional Breakdown per 1/2 Teaspoon is:

• Protein / Soy (Amino Acids) 290 mg
• Carbohydrate 100 mg
• Natural Sodium 160 mg
• Calories 0

Amino Acids: Coconut vs. Bragg's This miracle sauce is made from coconut tree sap and sea salt, with no other additives. Better yet, it’s raw, so all of those living nutrients, amino acids and enzymes from the tree sap are captured and passed directly along to you

Be careful not to confuse coconut aminos with Braggs liquid aminos, however. Braggs are actually a highly processed form of soy sauce that uses chemical reactions in place of natural fermentation methods.

Although coconut aminos are a great substitution for soy sauce, coconut aminos do have a high sodium content like soy sauce does, so be sure to keep that in mind if you are watching your salt intake.

Coconut Aminos Granted, regular soy sauce is horribly high in sodium. The same can be said of the lower sodium versions you can purchase at most grocery stores. However, for the last several years I've been able to purchase online House of Tsang Less Sodium Soy Sauce with only 320 MGS SODIUM PER TABLESPOON. A few months ago I read a couple of blog posts and forum entries about Bragg’s, and I bought a small spray bottle of the Aminos just to give it one more try. It tastes pretty much like the Tsang soy sauce I use. However, it's got 160 mgs sodium per 1/2 Teaspoon. That works out to 960 MGS PER TABLESPOON – quite a bit more than the low sodium soy sauce I presently use – three times more sodium!

A while ago, one of the Cooking Forum members posted a link to a coconut amino product that looked really interesting. Its sodium content is lower than Bragg's, just 113 mgs for 1 Teaspoon. That works out to 339 MGS PER TABLESPOON, just a little higher than the soy sauce I purchase online. When I found the coconut product at three different stores in my area, I decided to give it a shot.

Once I got it home, I did a taste test, comparing it to what I had on hand. The Coconut Aminos has a very similar taste to Bragg’s and low sodium sauce. It does, however, have a stronger fermented undertone. The extreme saltiness of the Bragg’s was immediately apparent in comparison to Coconut Aminos. I ended up dumping the Bragg’s and pouring the coconut product into the spray bottle. I figure a light spray on top of vegetables or rice might brighten things up a bit.

Although I will continue to use "House of Tsang" Less Sodium Soy Sauce, Coconut Aminos is a great option for those who dearly love amino products and also need to reduce their sodium intake. It’s got a flavor that’s similar to both Bragg’s and low sodium sauce. It’s also a great product for those trying to avoid soy products, due to sensitivity or allergy.

Comment: If the soy sauce is for a dipping sauce, I dilute it -- 2 parts low sodium soy sauce to 1 part water & 1 part unseasoned rice vinegar. (Example: 2 tsp. soy sauce mixed with one tsp. water & 1 tsp. rice vinegar.) Then I add a couple of drops of hot chili oil and some toasted sesame oil, maybe even some crushed garlic & ginger. By the time I'm done, I've got a pretty tasty dipping sauce with a lot less sodium than straight soy sauce, even low sodium soy sauce.

ONLINE: Coconut Secret Organic Raw Coconut Aminos Soy-Free

This sap is raw, very low glycemic, an abundant source of 17 amino acids, minerals, vitamins and has a nearly neutral pH. A comparison between coconut tree sap and soy, shows that coconut sap contains 2-14 times the amino acid content of soy.

Seasoning alternative for use like soy sauce in salad dressing, marinades, sautes, and with sushi. ... the folks at Coconut Secret for offering an alternative to soy sauce, tamari and Bragg's.

Why You Should Eat Pulses Every Day

Everything You Need to Know About Lentils Lentils do not require soaking. The red lentils cook the fastest. Avoid cast iron or aluminum cook ware when cooking lentils.

3/4 cup cooked lentils provides more potassium than a large banana.

Lentils provide more folate than any other plant food. [Foaltr Folate is a water-soluble B vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Folate, formerly known as folacin, is the generic term for both naturally occurring food folate and folic acid, the fully oxidized monoglutamate form of the vitamin that is used in dietary supplements and fortified foods.

Groats are the hulled kernels of various cereal grains such as oat, wheat, rye and barley. Groats are whole grains that include the cereal germ and fiber-rich bran portion of the grain as well as the endosperm. Wikipedia

Monsanto


Monsanto

Organic Bytes email 9/25/16

Millions Against Monsanto: Countdown to Justice

While the CEOs of Monsanto and Bayer were droning on last week about their (phony) love of farmers and their (bogus) plans to feed the world, organizers of the International Monsanto Tribunal were booking flights for witnesses, and finalizing programs for both the formal tribunal and the People’s Assembly. The International Monsanto Citizens’ Tribunal is less than a month away. The People’s Assembly will begin on October 14. The tribunal itself will begin on October 15.

Both will take place in The Hague, Netherlands—also known as the International City of Peace and Justice.

International Monsanto Tribunal In the Hague The aim of the Tribunal is to give a legal opinion on the environmental and health damage caused by the multinational Monsanto. This will add to the international debate to include the crime of Ecocide into international criminal law. It will also give people all over the world a well documented legal file to be used in lawsuits against Monsanto and similar chemical companies.

Currently, it is impossible under law to bring criminal charges against a company like Monsanto or its management, for their crimes against human health and the integrity of the environment.

Each year, Monsanto spends enormous amounts on legal defense to fend off the cases brought by the victims of its activities. This does not encourage the company to change its practices. So long as it remains more profitable for shareholders to take risks in the community – even if that means compensating the victims occasionally - these practices will persist.

Monsanto's history is a paradigm for the impunity of transnational corporations and their management, who contribute to climate change and the depletion of the biosphere and threaten the security of the planet.

Monsanto will serve as an example for the entire agro-industrial system whereby putting on trial all multinationals and companies that employ entrepreneurial behavior that ignore the damage wrecked on health and the environment by their actions.

General purpose of the Tribunal:

To get a ruling – even symbolic - against Monsanto by a bench of real judges, after veritable proceedings in an international court, and contribute to the establishment of international mechanisms to bring justice to victims of multinationals.

Five distinguished international judges will preside over the tribunal. Thirty witnesses and scientific and legal experts will present testimony during the two-day proceedings. More than 45,000 citizens and nearly 800 organizations have already signed on to endorse this historic citizens’ initiative.

To mark the end of the tribunal, and World Food Day (both on October 16), those who can’t travel to The Hague are organizing protests and house parties in a show of solidarity. Want to participate in an event near you? Or organize your own? Email campaigns@organicconsumers.org for details and materials.

The tribunal, announced nine months ago during the COP21 Climate Summit in Paris, has been in the works for more than a year.

Organic Bytes email 9/25/16

A Crime is A Crime

It’s been about a week since Monsanto and Bayer confirmed their intention to say “I do”—ample time for media, lawmakers, consumer and farmer advocacy groups, and of course the happy couple themselves, to weigh in on the pros and cons. Reactions poured in from all the usual suspects.

Groups like the Farmers Union, Food & Water Watch, Friends of the Earth and others didn’t mince words when it came to condemning the deal.

Farmers Union Condemns Bayer/Monsanto Deal

EcoWatch: Bayer to Buy Monsanto Creating World's Largest Seed and Pesticide Company A successful merger would create the world's largest agrichemical firm, which will control more than one-fourth of the combined global market for seeds and pesticides.

According to Bloomberg, "The deal gives Bayer more than 2,000 varieties of seeds for crops such as corn, soybeans, and wheat. Adding that portfolio to its own vegetable, rice, cotton and oilseed offerings give Bayer a virtually unassailable position at the head of the market."

The Monsanto-Bayer combination is yet another example of the rapidly consolidating agricultural industry, with only a handful of companies controlling the sector.

Monsanto, the world's largest producer of genetically modified (GMO) crops and maker of the glyphosate-based herbicide Roundup, has faced mounting controversy and numerous lawsuits in recent years over the health and environmental impacts of its products.

Bayer has also been subject to criticism over its widely used insecticide, imidacloprid, which belongs to a controversial class of chemicals called neonicotinoids that's linked to widespread deaths of pollinators.

On today's landmark news, Murphy said: "Now the most evil company in Europe has absorbed the most evil company in America. Monsanto and Bayer's new corporate motto should be 'Killing bees and butterflies for fun and profit.'"

"With this deal Big Biotech gets bigger; it means monopoly power for Bayer-Monsanto, just like the previous mergers of Dow and DuPont and Syngenta and ChemChina," Ken Roseboro, the editor and publisher of The Organic & Non-GMO Report, told EcoWatch. "These three companies will dominate the global seed and pesticide markets and will likely drive up costs for farmers. The Justice Department should stop these mergers because they are bad farmers, bad for agriculture, and bad for consumers."

"The merger of Bayer and Monsanto should make the connection between Big Pharma, Big Biotech and Big Food all the more apparent to consumers," Ronnie Cummins, the international director of the Organic Consumers Association, told EcoWatch.

Meanwhile, Monsanto's tribunal at The Hague next month is still on deck. The Organic Consumers Association, IFOAM International Organics, Navdanya, Regeneration International and Millions Against Monsanto, joined by dozens of global food, farming and environmental justice groups are putting the transnational corporation on trial for crimes against nature and humanity and ecocide.

Predictably, the corporate heads of state last week promoted the proposed $66-billion deal as an altruistic plan to improve “the lives of growers and people around the world.” This week, they told Senate Judiciary Committee members that the merger “is needed to meet a rising food demand.” Is anyone out there still buying the line that Monsanto and Bayer are in the business of feeding the world? When all the evidence says otherwise?

Even if that claim weren’t ludicrous, who thinks it’s a good idea to entrust the job of “feeding the world” to the likes of Bayer, a company that as part of the I.G. Farben cartel in the 1940s produced the poison gas for the Nazi concentration camps, and more recently sold HIV-infected drugs to parents of haemophiliacs in foreign countries, causing thousands of children to die of AIDS?


Greens

The Essential Guide on How to Work With Every Kind of Green Vegetable

1. How to Prep Greens

Greens can be very sandy and gritty, especially when you get them fresh at the farmer’s market or in your CSA box, so they need to be washed well. Don’t wash the greens unless you are going to use them in a day or two, as they will start to wilt. If you do wash them in advance, place them in a storage bag with a clean towel or paper towel to absorb the moisture and keep them refrigerated.

Store them in the crisper drawer of the fridge, away from the fruit. Fruits give off ethylene gas which can hasten spoilage.

The easiest way to wash greens is to fill the sink with cool water and give the greens a bath. Separate the leaves and agitate the water a bit with your fingers to loosen the dirt. Shake the leaves dry of excess water and then dry them in a salad spinner or by laying them between two clean towels.

Greens can last up to a week in the fridge but they may wilt. You can perk them back up by putting in a bowl of ice for 10 minutes or so. If the greens you are using have thick stems or stalks, you need to remove them. This is true for kale and collard greens. Other greens such as chard and spinach have edible stems though you can certainly remove those as well. Beet and turnip greens need to be separated from their roots before storing.

The easiest way to remove the stems from large leaves is by “stripping.” Hold the base of the stem in one hand and run your index and middle finger of the other hand along the stem, from base to tip, stripping the leaves off as you go. The leaves can then be chopped.

Bok Choy

Bok Choy, also known as Chinese white cabbage, pak choy and white mustard cabbage, is indeed a type of cabbage. Bok choy is tender, mild and sweet. It is available in mature and baby versions. Mature bok choy has large stems which can be separated from the leaves and prepared first since they take longer to cook. Baby bok choy can be cooked whole. It can also be eaten raw in salads.

Butterhead Lettuce

Butterhead lettuces include Boston and Bibb lettuce. They have soft, rounded leaves and a sweet, delicate flavor. Their rounded shape makes them perfect for lettuce cups and wraps.

Cabbage: Savoy, Red, Napa

Cabbage is a staple of cooking all over the world. This multi-layered veggie is a nutritional powerhouse, providing us with manganese, magnesium, vitamin B6, vitamin A, potassium, riboflavin, thiamin and folate.

Smooth-leafed firm-headed green cabbages are the most common type. Savoy cabbage, also known as curly cabbage, has ruffled, lacy, deeply ridged leaves which are loosely layered and more tender. Use Savoy cabbage to make these Savoy Rolls.

Red cabbage is a pretty purple color. It has a heartier texture. It tastes great raw and when cooked down as in this Braised Red Cabbage with Beets.

Napa cabbage, also called Chinese cabbage, has long, light green leaves and looks a bit like romaine lettuce. It has a mild, peppery flavor and is often used in stir-fries. It is also used to make kimchi.

Chard

Chard has large, thick, dark leaves and stalks that can be white (in Swiss chard) or colored (in Rainbow chard). The leaves taste similar to spinach but much stronger and with a rougher texture. The stalks are edible with a mellow flavor and the yellow, purple, red and orange stems are a colorful addition to any dish.

The stalks need to be cooked first since they take longer than the leaves though chard can also be eaten raw. Chard is often used in soups, stir-fries and stews.

Collards

Collards are a member of the cabbage family and closely related to kale. They have wide, flat, green leaves and thick stalks which should be removed. Collards have a slightly bitter taste though they can be eaten raw. They are often paired with other greens like kale, mustard and spinach. Collards are a staple of Southern cuisine.

Dandelion Greens

You know those little yellow flowers in the yard that you loved as a child but your parents knew were weeds? Well, those dandelions have leaves that are not only edible, but also healthy and delicious. The leaves are peppery, similar to arugula, and can be eaten raw, blanched or cooked.

Mustard Greens

Mustard greens are a staple of Southern cuisine. They have frilled curly edges and are a bright green color. The taste is quite peppery and they are usually cooked with other greens such as kale and collards.

Romaine Lettuce

Romaine lettuce is well-known with crunchy, thick ribs and long, slender leaves. It has a crunchy texture and a mild flavor. Romaine can be grilled but is probably best known for its use in Caesar salad.

Spinach

Spinach is a delicate green that can be eaten raw and cooked. Baby spinach tends to be milder and less bitter than mature spinach. Spinach is a versatile green, able to work well in almost any recipe. When you buy spinach, buy a lot because it cooks down significantly.

Turnip Greens

When you buy turnips, be sure to get them with the greens still attached. The leaves have a hearty texture and a strong, bitter flavor which mellows when cooked. Turnip greens are a staple of Southern cooking and are often mixed with other greens.

Watercress

Watercress has small, oval-shaped leaves with a peppery smell. The flavor is also peppery and is similar to horseradish and wasabi. Watercress is best paired with mild, creamy ingredients that will balance the bitterness. It can be used in soups, pasta, salads and on burgers and sandwiches.


Olives

10 Reasons You Should Be Eating Olives

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

Weight Loss: It appears that monounsaturated fats, the kind found in olives, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

Less Pain: Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

Less Allergies: New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response.

How to Select Olives
While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an “olive bar”). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.

Avoid purchasing olives in cans. FDA data has shown levels of acrylamide as high as 1,925 ppb in some canned, nationally distributed brands of black pitted olives. Based on this data, higher acrylamide levels in select canned black olives may be related to specific handling, storage, processing (especially preservation and darkening methods), and heating steps that favored formation of acrylamide.

As far olive oils go, the best processing come from ice-pressed oils which is in the complete absence of heat; a dramatic 20-30 times colder than the cold-pressed olive oil; a critical distinction in terms of maintaining the oils’ nutritive and healing potential and to staking claim as one of the world’s only RAW producers of olive oil. Taste the distinct refreshing taste!

Health Benefit of Black Olives promotes digeative health [fiber], Iron, Vitamin E, promotes cardiovascular health.

Though black olives provide many health benefits, they are relatively high in sodium and calories. A 100-gram serving of ripe olives provides 115 calories and about 735 milligrams of sodium. The 2010 Dietary Guidelines for Americans recommend that adults should consume no more than 2,300 milligrams of sodium per day. It's important to limit sodium intake because increased salt consumption is associated with higher levels of blood pressure.

Olives: The world's healthiest food Even though more attention has been sometimes been given to their delicious oil than their whole food delights, olives are one of the world's most widely enjoyed foods. Technically classified as fruits of the Olea europea tree (an amazing tree that typically lives for hundreds of years)

Dozens of health-protective nutrients have been identified in olives, and recent studies have taken a very close look at olive varieties, olive processing, and changes that take place in olive nutrients. The overall conclusion from these studies is exciting for anyone who loves olives of all varieties. Greek-style black olives, Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients.

Hydroxytyrosol, an olive phytonutrient that has long been linked to cancer prevention, is now regarded as having the potential to help us prevent bone loss as well.

In traditional herbal medicine practices, preparations from olives and olive leaves have often been used in treatment of inflammatory problems, including allergy-related inflammation.

Specific mushroom alters microbiome of mice to reduce obesity the Ganoderma lucidum mushroom has been used for centuries to promote better health. Scientific research has shown that polysaccharides (complex sugars) isolated from the fungus prevent fat cell formation in diabetic mice, and other isolates promote antidiabetic activity. Scientists in Taiwan were curious as to whether G. lucidum had any effect on body weight and obesity-related disorders such as chronic low-grade inflammation which leads to insulin resistance, type 2 diabetes, and fatty liver disease, and they published their results in Nature Communications.


Coffee

What’s All the Noise About Coffee? By Dr. Mercola

The number of Americans drinking coffee in 2017 rose after a decline of the previous four years as gourmet brews gained popularity, especially among younger consumers

A Los Angeles County Superior Court judge has ruled coffee must carry a cancer warning under Proposition 65 as the brew contains acrylamide, a known carcinogen and potential neurotoxin

Acrylamide is created when carbohydrate-rich foods are heated at high temperatures; but while the production of acrylamide starts with brewing, elimination with longer roasting means dark roast coffee contains less than light roasts

Caffeine is the most consumed psychoactive drug in the world, including children and adolescents; however, caffeine has demonstrated the ability to disturb sleep and had a long-lasting negative effect on brain maturation in young people

What Is Coffee's Effect on the Kidneys? The ever growing worldwide popularity of coffee as a beverage of choice also makes it a subject of intense study into its health effects. There is research that has been done to study how coffee impacts everything from our immune system, to the risk of heart disease, and even cancer risk. The debate about whether coffee is good or bad for you has actually raged on for over a thousand years, ever since coffee was first discovered (possibly) in Ethiopia.

A 2008 study from Korea that involved over 2600 women showed that consumption of coffee was associated with a decreased risk of kidney disease, including in diabetic women. As we know in medicine though, population-based surveys are not enough to draw hard conclusions.

Therefore, given the pertinent and possibly controversial nature of the topic, a meta-analysis published in 2016 attempted to answer this very question. This meta-analysis showed no association between coffee consumption and increased risk of kidney disease in male patients. Interestingly, it actually noted the possibility of a reduced risk of kidney disease in women who drink coffee.

The results of the above meta-analysis are similar to another study from another part of the world, specifically the Pacific Coast of Nicaragua where lower prevalence of chronic kidney disease in coffee growing villages has been noted.

Benefits of Coffee and Tea

Mercola STORY AT-A-GLANCE<

Tea, particularly green tea, has been linked with a reduced risk of stroke, diabetes and depression, and improved blood pressure, abdominal obesity and glucose levels

Coffee consumption is associated with reduced risk of premature death and cardiovascular death, heart disease, cancer, nonalcoholic fatty liver disease, cirrhosis and diabetes

Coffee should be organic and shade-grown; drink it black or with added coconut oil or MCT oil

Tea should be organic and grown in a nonpolluted environment to avoid contamination with heavy metals or fluoride; drink it without milk, with lemon added if you like

Do You LOVE Coffee & Tea? This Study Might Finally Explain Why


Expiration Dates

Expiration Cheat Sheet Date for Everything!


Pesticide Residue

Dirty Dozen and Clean Fifteen in the Produce Bin Most health experts emphasize the importance of eating lots of vegetables, but which ones have the least pesticide residue? If you want to avoid pesticides as much as possible, but can’t afford to buy everything organic, which products should you focus on?

The Dirty Dozen for 2018:

Shoppers can use the lists developed by the Environmental Working Group to guide their purchases. The group has just issued its annual report on the dirty dozen and the clean fifteen (EWG April 10, 2018). The Environmental Working Group is a nonprofit nonpartisan organization that educates citizens about the environmental hazards found in food, water, cosmetics, household cleaners and other common products.

This year’s list of the most contaminated produce is actually a baker’s dozen. At the top of the list are strawberries, with detectable residues from 20 pesticides. The list goes on to include spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, bell peppers and hot peppers. When possible, these are products that should be purchased as organic foods. That’s because the conventionally grown products are so often contaminated. Aiming for organic strawberries, apples or spinach is especially important for those feeding children. Young bodies may be more susceptible to negative effects from pesticides.

strawberries 20 pesticides

spinach

nectarines

apples

grapes

peaches

cherries

pears

tomatoes

celery

potatoes

bell peppers

hot peppers

The Clean Fifteen for 2018:

The EWG also determined the least contaminated produce—the clean fifteen. These are vegetables and fruits you can be confident in eating, whether or not an organic version is available. They include avocados, sweet corn (non-GMO), pineapples, cabbages, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplants, honeydew melons, kiwis, cantaloupes, cauliflower and broccoli.


Beets

This Often-Vilified Food Substance Naturally Boosts Brain Energy Many think it's less than healthy and gets converted into this potentially dangerous substance, but it actually works wonders when found in this food. In fact, athletes swear by it - it widens your blood vessels so more oxygen can reach your brain and muscles.

Whether you desire a boost for your stamina and endurance, support for your body’s natural detox processes, protect your cells and organs against environmental stress, or just want to support healthy blood flow throughout your brain and body, these fermented ruby gems might be just the ticket.

“Fire Up Your Performance With Organic Red Beets, Without the Excess Sugar”

Red beet root juice has become synonymous with performance, stamina and endurance. But beet juice is not the ideal way to get the benefits of beets as it is loaded with sugar and is mostly from GMO beets.

Organic beets deserve a place in your everyday diet for 7 important reasons:

They can boost your athletic performance, stamina, and endurance

They help promote a healthy normal inflammatory response

They help promote healthy blood flow throughout your body and brain

They support your body’s natural detoxification processes

They support immune and cellular health

They promote brain neuroplasticity, or the ability to form new neural pathways, especially when consumed before exercise

They’re high in valuable nutrients: vitamin C, folate, potassium and manganese

So what is it about beets that make them such a unique and valuable vegetable?

nitrates,

bioactive pigments called betalains, and

other beneficial phytochemical compounds.

Nitric Oxide: The Key to Healthy Blood Flow and Other Potential Benefits

These endothelial cells line your entire circulatory system, from your heart to the smallest of your capillaries.

Inside these cells, a soluble gas called nitric oxide, or NO, is continually produced from the amino acid, L-arginine.

This gas, NO, is an important signaling molecule in every cell of your body. It plays an important role in:

Supporting your cardiovascular health

Promoting your normal endothelial function

Promoting healthy dilation of your veins and arteries to support healthy blood flow

Protecting your cells’ powerhouses, or mitochondria

Preventing your red blood cells from sticking together

Nitric oxide helps your blood vessels relax and increases the diameter of your vessels for improved blood flow.


Chicken

If You’re Buying Meat, Watch Out For This On The Label So, what’s the difference between natural and organic, or free-range versus grass-fed? Meat terminology can be confusing. But health-conscious carnivores who care about animal welfare need to understand the differences between labels when choosing meat. Armed with the right information, you’ll not only make the healthiest choices but also be better equipped to choose meat that comes from animals raised, handled and slaughtered humanely. So, here’s everything you need to know about meat labels.

Organic

What our food is fed directly influences our health. So, if the meat we consume has been fed an unhealthy diet full of chemical additives, it goes without saying that those chemicals, in turn, can transfer to us.

So, what’s the solution? Well for most people the solution is simple: organic meat. But what exactly are you getting when you choose organic meat? All meats labeled organic must meet the USDA’s standards and must be verified by a USDA-accredited certifying agent. ORGANIC LABELS ALSO SUGGEST THAT THE ANIMAL WAS FED ORGANIC FEED AND RAISED WITHOUT THE USE OF ANTIBIOTICS, GROWTH HORMONES OR ANY SYNTHETIC SUBSTANCES. MEANWHILE, WHEN IT COMES SLAUGHTER, IT MUST TAKE PLACE IN A CERTIFIED FACILITY. ADDITIONALLY, ANY SYNTHETIC PROCESSING AGENTS, SULFITES, NITRATES OR NITRITES ARE PROHIBITED.

What about the animals — is organic production a much more humane way to raise them? Keep in mind that just because an animal has been raised organically it doesn’t mean they are living a lifestyle that is more humane than conventionally raised animals. For instance, according to the USDA, when meat is labeled organic this is an indication that animals must have access to pasture and be allowed to participate in their own natural behaviors.

However, PETA paints a different story. Animals typically raised organically spend most of their time confined to crowded sheds or mud-filled pens. That’s because many organic farmers can find loopholes to keep animals confined since the USDA decided that animals may be temporarily confined for health and safety reasons or to protect soil or water quality. Cruel animal practices still exist on organic farms.

Natural

Unlike organically labeled meats, THE “NATURAL” LABEL DOES NOT REQUIRE CERTIFICATION. SO, THERE IS NO GOVERNING BODY for all-natural meat products. It’s actually a common myth that meat labeled as natural has not received growth hormones or antibiotics. The fact is, EACH INDIVIDUAL PRODUCER CAN DECIDE IF THEIR ANIMALS WILL RECEIVE GROWTH HORMONES AND/OR ANTIBIOTICS, according to the USDA.

A natural label represents a meat product that CONTAINS NO ARTIFICIAL INGREDIENTS OR ADDED COLOR AND IS ONLY MINIMALLY PROCESSED. Minimal processing suggests that the product was processed in a manner that does not primarily alter the product. And of course, the label must include a statement defining the term natural, such as “no artificial ingredients and minimally processed.”

Keep in mind with a natural designation there is no restriction on the use of growth hormones, antibiotics and animal byproducts. Additionally, a natural product does not consider the animal’s welfare. But that said, some natural producers do avoid using feed grown in chemicals or using antibiotics and growth hormones. They may also follow more humane animal husbandry practices.

Grass-fed vs. grain-fed

Most cattle today are often fed grains. Yet, the animals who once roamed free ate grass, as they always did throughout time. All calves drink milk from their mothers and then go on to feed on grass. Eventually, though, conventionally raised cattle are moved from pasture to feedlot. There, cattle feed on a concentrated grain diet (usually corn) for the purpose of fattening them up quickly for sale.

On the other hand, grass-fed cattle spend their entire lives eating just grass as nature intended. They’re not fed any grains. So, unlike grain-fed cattle, grass-fed animals take six to 12 months longer to reach market weight, making them a healthier option for carnivores. Grass-fed beef is leaner and lower in calories than grain-fed beef due to less marbling. And, generally, antibiotics and growth hormones are not part of the diet of grass-fed cattle.

And when it comes to humane animal practices, well, grass-fed cattle lead more natural lives moving around in open pastures. In addition, cows cannot digest grain. So, switching cows to a corn-heavy diet upsets their digestive system and increases the likelihood they’ll develop heartburn, stomach ulcers and liver abscesses. Plus, grain fed cattle are raised in overcrowded feedlots with no access to pasture, exercise or fresh air — a brutal and inhumane existence.

Free-range

“Free-range” is ONE OF THE MOST MISLEADING LABELS THERE IS, thanks to the difference between what free range implies and what is actually required to make the claim. Labels on eggs and chicken products imply that the chickens ranged freely outdoors. But, the claim does not have to be verified through on-farm inspections.

So, producers can claim on a label that their product is free-range, as long as the animals were given “some” access to an outdoor area — no matter what the size. For chickens, this outdoor area can be a small space that’s actually not big enough to accommodate all birds.

In fact, there are no requirements for the size or condition of an outdoor area. For that matter, there are no requirements for how accessible the outdoor area is to the birds, and how often and for how long each day the birds have to be given access to the outdoors. The bottom line is: chicken and eggs labeled “free-range” do not mean the birds ranged freely outdoors. Just another reason to consider backyard chickens.

The healthiest and most humane way to consume meat

Livestock that is prevented from moving naturally in overcrowded in cages, pens and transport trucks, only to be slaughtered in cruel conditions, is why vegetarianism is on the rise.

But if you still enjoy a steak, chicken breast or burger, and want to do so in the most humane way, here’s what you need to do. Buy your meat directly from a farm whose practices you trust. Visit farmers markets or even the farm yourself. If your local butcher or grocer is where you buy your meat then push for change.

Choose meats that are antibiotic- and hormone-free, with animals raised on a 100 percent vegetarian diet. The meat you consume should not be fed any animal by-products. Most of all, demand that your grocer or butcher supplies meat that’s either SPCA-Certified or Certified Humane.

A Certified Humane label on meat, chicken, pork, eggs, pet food or dairy products means that the food comes from farms where humane treatment of farm animals are implemented. So, don’t be fooled by labels that say one thing but mean something else altogether. There are other, more ethical choices available. Just put your dollar where your ethics are and change will happen.

— Katherine Marko


Worst Foods

The 9 Worst Foods to Eat and Healthy Swaps Dr Jockers










Pickles

The Case of the Phony Pickle She produces for your inspection one jar of Claussen Dill Pickle Spears.

“Aha!” you exclaim. “These pickles are impostors! Rather than being naturally fermented, they were made with vinegar and therefore offer no probiotic benefit whatsoever! Any nutrition buff worth her salt and vinegar would know this. Madam, I’m afraid I must pooh-pooh your pro-probiotic proclamations and place you under arrest!”

Didn’t catch the suspect’s story’s flaws? Don’t feel bad. Espousing the power of probiotics two weeks ago on his show, Dr. Oz failed to mention any difference between real, fermented sauerkraut and the vacuum-sealed vinegar-brined type. He likely has no idea that real, fermented pickles and sauerkraut are a world apart from the jars you find in the condiment aisle of the average store. Real pickles are kept in your grocer’s refrigerated section and their containers list just a few simple ingredients — cucumbers or cabbage, water, salt, garlic and spices. And they do not contain vinegar.

Why no vinegar? Because real pickles and sauerkraut create their own acids as they ferment. The fermenters are the probiota, the beneficial microbes that provide additional nutrient, aid digestion and are thought to offer a wide range of additional health benefits, like fighting cancer.

It’s no wonder nearly every traditional world cuisine includes a variety of fermented foods. Fermentation is a happy accident of nature, something that occurs naturally without any help from us. The oldest recipe known to exist, written in cuneiform, is for a kind of beer bread. In “The Story of Wine,” Hugh Johnson nominates fermentation as the central driving force of civilization.

Many of today’s best foods benefit from the process of fermentation. Take away fermentation, and there goes that glass of cabernet. Yogurt and cheese — gone. Chocolate’s out, since cacao nibs must sit in the sun for a week or so to let the fruit ferment around the nibs and develop the full symphony of flavor. Oh, and you’ll have to skip the morning coffee, as coffee “berries” need to rest in fermentation tanks to develop complexity of flavor.

Fermentation produces rich, complex flavors. And dishes that incorporate them are, in my opinion, some of the most flavorful. Years ago, Luke and I spent a day skiing on Shasta Mountain. Driving down the winding road in the setting sun, we realized that we were hungry, really hungry. When we passed an unassuming little Czech restaurant, although the parking lot was empty, we took a chance and pulled in.

I have to tell you, the rich, creamy sauerkraut soup they served us was like something out of a dream — surreal pleasure. We asked about the sauerkraut used in the soup, and they told us that, as if it should go without saying, the sauerkraut was like everything else on the menu, homemade.

Last week I suggested that homemade stock is a propitious sign for any restaurant. If you find a restaurant that makes its own stock and its own fermented vegetables, pitch a tent. Refuse to leave. Hand the proprietor the deed to your house and claim the restaurant as your newly adopted home.

Chefs appreciate real fermented foods because, in addition to everything else, they admire the way these foods celebrate the processes of nature. Fermented foods are, in the truest sense of the phrase, “living foods.” That’s why real, fermented pickles, sauerkraut and kimchee stay good — and usually improve — for months in the refrigerator.

It’s also why if I hear of any chef in the Napa Valley making a traditional dish using real fermented foods, we’ll be visiting him or her very soon.

Real fermented foods are an antidote for a world of processed, tasteless foods high in “safety” and low in nutritional content.

Fermentation is wild!


Meat

Is Eating Animals Sustainable? Wrong Question! We have gotten this debate all wrong Earlier this year, Quillette published an article by Keir Watson titled “The Case for Sustainable Meat.” In it, Watson challenges many “green” myths concerning animal agriculture. Here are a few of them.

It takes 100,000 liters of water to produce 1kg of beef.

The grain eaten by farm animals in the U.S. could be used to feed 800 million people.

Livestock accounts for 18 percent of all greenhouse gas emissions globally.

That’s just a sampling.

Watson goes beyond merely quashing popular environmental talking points, though, going so far as to suggest that farming animals may be “part of the solution, not the problem,” and that this is “logical and exciting.” The piece is data-driven, provocative, and, at times, convincing. No matter where you find yourself on the carnivore/herbivore continuum, Watson’s essay is worth reading.

But who is spreading these myths (or, as Watson calls them, “damn lies”)? Sincere environmentalists who happened to have gotten their data wrong? Actually, according to Watson, the driving force behind this propagation of misinformation is people who spread anti-meat-posing-as-green (AMPAG) ideology.

This, from Watson, is unfortunate. The characterization of vegetarians or vegans as “ideologues” is nothing new, of course, but unsubstantiated. The reality is that for many, the decision to quit eating animal flesh is simply the result of moral reflection and from a recognition that animals, like humans, have both interests as well as the capacity to suffer.

Is this realization ideological? When we care for those who aren’t members of our family, or our nation, or our race, or our religion, we call it compassion or just common decency. But extend this concern any further and, apparently, compassion mutates into ideology.

I think we may have stumbled upon the most ingenious way of avoiding moral reflection: brand anyone whose concern for others is more inclusive than one’s own an “ideologue.”

Is seeing animals as moral patients—beings which moral agents should treat with great moral consideration?—?a function of ideology? If not, if instead ethics are in view, then the way we characterize those opposed to meat-eating should undergo a change.

Despite the misplaced charges of “ideology,” Watson is right that many animal welfare activists make use of environmental arguments in the hope of getting others to reduce their meat consumption. Yet there are far stronger arguments to support their position, which means that their deployment of discredited data points shouldn’t be taken as decisive.

The truth is, the decision to abstain from eating meat shouldn’t rest on the factuality of animal agriculture’s impact on the environment. It should rest on other, more morally salient considerations.

The debate surrounding the sustainability of breeding and killing animals is comparable to the question of whether or not homosexuality is natural. When someone condemns homosexuality by claiming it isn’t natural, many well-intentioned people retort, “Yes, it is!” But giving a “yes” answer lends credence to the underlying assumption that what is natural is what is good.

Some readers will recognize this as the naturalistic fallacy, and it is a problem for anyone trying to go from natural to good. Imagine we were all born with a gene that makes us cruel to everyone we meet. Should we conclude that this is right precisely because it’s natural, and that suppressing our cruelty is wrong because it’s unnatural?

Similarly, when adherents of the speciesism-posing-as-green ideology (SPAG) try to justify the harvesting of animal flesh by claiming that it is more sustainable than a vegetarian diet, the right response is to say, “So what?” Some try to engage the SPAG adherent on his or her own grounds, trying prove the opposite claim, that is, that eating meat is unsustainable, yet what’s interesting is that the question of sustainability isn’t very significant.

It isn’t entirely irrelevant, of course. If a practice were shown to be unsustainable, then calls to end it would make sense. But the converse?—?if a practice is sustainable, then it should be continued?—?doesn’t hold; being sustainable is only a necessary condition, not a sufficient one.

Invoking “green” arguments is tempting, because it appeals to the meat-eaters’ own interests. But it also holds animals’ well-being hostage to the possibility of conflicting data emerging from the lab. That is not to say that the SPAG ideology couldn’t be defeated at its own game. Recently, the Guardian published an article stressing the environmental benefits of a meat-free diet. But by engaging SPAG devotees in this debate of what is more sustainable?—?to exploit animals or not?—?animal welfare activists have inadvertently embraced the SPAG narrative, that is, that the answer to this question is morally relevant. It isn’t.

SPAGers will tell us that cows can graze on land not suitable to farming crops (as if every last acre of Earth must be utilized to produce protein for humans) and wax lyrical about the chemical qualities of livestock manure. It is a big leap, however, to go from “cow shit is useful” to “we must breed and kill its makers.” Change the species to [insert your favorite animal here] and the proposal for any such practice would be dismissed rather than discussed.

Granted, the farming of animals has other benefits?—?many of which are laid out in Watson’s article?—?but the reluctance to search for alternative ways of realizing them is both lazy and telling. As an analogy, imagine being stranded on an island with one other person, and, after failing to spot an obvious food source within minutes of arrival, your travel companion starts to ponder the utility of eating you. Is it ethical to entertain such thoughts in earnest before all other options have been explored, never mind exhausted? No. And the situation we’re currently in is not too dissimilar.

The debate around the relationship between sustainability and animal husbandry must be recast?—?from asking if we require the breeding and slaughtering of animals for a sustainable future, to focusing on how we can sustain ourselves without having to do so.

Furthermore, time spent on the former is time not spent on the latter, meaning that the opportunity cost of debating the “if” question is literally death.

Fortunately, there are those who focus on the latter, as breakthroughs in food science show (e.g., Golden Rice and Clean Meat). But imagine how much?—?and how fast?—?progress could be made in this area if more people joined in the efforts? Wouldn’t that be “logical and exciting”?

Sadly, though, cognitive dissonance and a failure of imagination continue to plague the discourse around eating meat and its relation to animal welfare. Whenever an article on the apparent importance of livestock farming is published, meat-eaters rejoice. But news that it may be necessary to exploit the most vulnerable among us is a cause for contemplation, not celebration, and the creation of a sustainable world for all of us may well depend on how soon we realize this.



Walnuts

7 Benefits of Walnuts Mercola

STORY AT-A-GLANCE

One-quarter cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin

Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well

Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors

Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods

Walnuts may improve sperm quality, help with weight control, and offer support for brain health and Type 2 diabetes

Oftentimes, the simplest foods are best for your health, and this is certainly the case for nuts, in which Mother Nature has crafted a nearly perfect package of protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals. Among nuts, the case may be made that walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve "doses."

The History of the Humble Walnut

Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts and pistachios. Each has its own unique nutritional profile. It's believed that the walnut tree dates as far back as 700 B.C. Walnuts were considered foods for the gods during the early Roman times, and were named after Jupiter – hence the scientific name Juglans regia.

The "English" walnut that everyone is familiar with today is native to India and regions around the Caspian Sea, and was named for the English merchants that carried it for trade around the world. Another variety, the black walnut, is native to North America, in the Appalachian region and central Mississippi valley.1 Eating just one ounce of walnuts a day ( about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties. But what exactly are walnuts good for?

The 7 Best Benefits of Walnuts






Coconut

The Coconut & Thyroid Connection: How This Tropical Nut Supports Healthy Thyroid Function alternativedaily

Use Coconut Oil Daily

Mercola STORY AT-A-GLANCE

Video

Saturated fats, and most particularly coconut oil, are an important part of the human diet. Recent research suggests coconut oil may help control Crohn’s disease by improving your gut microbiome

Studies show coconut oil also supports healthy thyroid function, promotes heart health and healthy brain function, boosts immune function and energy, aids weight loss and much more

Coconut oil is an excellent choice for cooking, as it can resist heat-induced damage. Processed vegetable oils produce oxidized cholesterol and toxic cyclic aldehydes and acrylamide when heated

Bulletproof coffee is a brain-boosting high-performance beverage you can easily make by adding MCT oil or coconut oil and grass fed, unsalted butter or ghee to black, organic coffee

Coconut oil can also replace a number of pricy and potentially hazardous personal care products, including moisturizers, hair masks, shaving lotion, cleansers and makeup removers, body scrub, toothpaste and much more






Snacks

10 Gut-Healing Snacks We're Obsessing Over By Liz Moody Food Director

Probiotic chips:

Yes, probiotic chips. These just came out, and I'm fairly obsessed. They're made out of sauerkraut (yes, sauerkraut) and have over a billion CFUs (colony-forming units) of good bacteria per serving—and, oh yeah, they taste amazing. When I need a healthier Doritos fix (you know that irresistible crunchy/salty combo), these are what I reach for, usually in the Zesty Garden Veggie flavor.

Farmhouse CULTURE chips have corn flour and brown rice flour

Bone-broth-spiked veggie juice:

Perfect for people who need a quick fix, these veggie and bone broth beverages taste kind of like really delicious cold soup. Unlike juices, all of that fiber from the veggies remains totally intact, helping sweep everything through your digestive system, while the bone broth seals off the gut lining. I love the butternut squash and red pepper flavors.

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Probiotic chocolate granola:

Sprouted almonds:

When you eat nuts that haven't been soaked or sprouted, they won't kill you—but they're not great for your digestion either. Soaking or sprouting your nuts ensures you get all of their nutrients and avoid any bellyaches. You can buy nuts pre-sprouted from places like nuts.com, or you can simply cover almonds with water and let soak overnight. In the morning, drain and transfer to fridge, then consume within a day or two.

Nuts.comSprouted almonds are $17.99/lb.

Sprouted almonds are a delicious snack that is packed with nutrients and easy to digest. Our sprouting process involves soaking the nuts for 24 hours causing them to begin to germinate. The sprouted almonds are then removed from the solution and slowly dried at a very low temperature with low humidity. This slow drying process destroys the enzyme inhibitors, releasing the full nutritional content of the nut and allowing the body's natural enzymes to more easily digest the nuts. While much more time-consuming, sprouting makes nuts more digestible, gives them much greater nutritional value and makes them crunchier. Our sprouted almonds are unmistakably fresh with a smooth, buttery flavor.

MANGO GOJI FIRE SPROUTED TRAIL MIX $9.99/8 oz bag

Try this exotic blend of habanero spiced sprouted almonds, pumpkin seeds, dried mango, goji berries and more. A delicious snack to boost up your day. Includes Organic Cashews, Organic Sprouted Pumpkin Seeds, Sprouted Almonds (pesticide free), Organic Himalayan Gold Raisins, Organic Sprouted Sunflower Seeds, Organic Sultanas, Organic Currants, Himalayan Crystal Salt and Organic Habanero.

Ingredients
Sprouted Almonds (pesticide free), Organic Mango, Organic Raw Cashews, Wild Goji Berries, Organic Himalayan Gold Raisins, Organic Sultanas, Organic Sprouted Pumpkin Seeds, Organic Currants, Organic Sprouted Sunflower Seeds, Himalayan Crystal Salt and Organic Habanero. Packaged in the same facility as peanuts, tree nuts, soy, and milk products.

ROSEMARY GARLIC PISTACHIOS & ALMONDS $9.99 8oz bag

This mixture combines the vibrant flavors of fresh rosemary and fresh green onion with garlic, dried herbs and spices. Finished with the buttery flavor of cold pressed, unrefined olive oil, these pistachios and almonds will definitely capture your taste buds.

All of the nuts are soaked in water overnight. During this time, amazing dormant enzymes and nutrients are activated and existing fats are transformed into healthier amino acids. This process is called germination. Live enzymes allow the nuts to be easily digested and the nutrients readily absorbed by our bodies.

The nuts are then seasoned and gently air-dried at low temperatures around 115 degrees. Drying at low temperatures, instead of roasting, protects all of the live enzymes and nutrients. The end result is LIVE nuts!

Ingredients
Raw Pistachios, Sprouted Almonds (pesticide free), Organic Garlic Spice Blend (including garlic, onion and chilies), Organic Fresh Scallions, Organic Unfiltered Olive Oil, Organic Fresh Rosemary and Himalayan Crystal Salt.. (May contain shell fragments) Packaged in the same facility as peanuts, tree nuts, soy, and milk products.

SESAME TERIYAKI ALMONDS & CASHEWS $9.99 8oz bag

Sweet, tangy, and just the right touch of spice! These Sesame Teriyaki Almonds and Cashews deliver the best flavors of Asia, with a satisfying crunch anyone can enjoy. These nuts have been soaked and partially germinated before being dehydrated. This process removes bitter-tasting phytates which have been shown to block the assimilation of some vitamins and minerals in raw nuts. Right before they are dehydrated, the almonds and cashews are coated in an irresistible blend of ginger, maple, and wheat-free tamari. The teriyaki flavors are sealed in as the nuts themselves become even more tasty during drying. Packed with protein and bursting with flavor, this tempting nut mix hits the spot!

All of the nuts are soaked in water overnight. During this time, amazing dormant enzymes and nutrients are activated and existing fats are transformed into healthier amino acids. This process is called germination. Live enzymes allow the nuts to be easily digested and the nutrients readily absorbed by our bodies.

The nuts are then seasoned and gently air-dried at low temperatures around 115 degrees. Drying at low temperatures, instead of roasting, protects all of the live enzymes and nutrients. The end result is LIVE nuts!

Ingredients
Sprouted Almonds (organic and/or transitional), Organic Raw Cashews, Organic Wheat Free Tamari, Organic Sesame Seeds, Organic Coconut Palm Sugar, Organic Ginger, Organic Garlic, Organic Lemon Juice, Organic Olive Oil and Organic Spices. (May contain shell fragments) Packaged in the same facility as peanuts, tree nuts, soy, and milk products.

Many many more choices

Kombucha:

Drinking fizzy things makes you feel full, and kombucha has extra benefits, with acids that help with digestion and good bacteria to colonize your microbiome. I like to use it as a way to crush midafternoon sugar cravings. Right now, I'm loving the healing herbal blends made by Brew Dr. Kombucha—the rose-spiked Happiness blend is my favorite.

Make 'em Yourself

Celery with almond butter and cinnamon:

Celery is a prebiotic, meaning it provides food for the good microbes in your gut. Topping it with a bit of almond butter adds protein and good fat that will keep you full while the cinnamon provides a burst of flavor and stabilizes blood sugar.

Gut gummies:

I love making gut gummies, which are essentially like healthy Jell-O. To make, simply heat one and a half cups of liquid of choice (you can blend berries with water or milk, or just use a pre-bought, ideally low-sugar juice) until almost boiling, then remove from heat and whisk in three tablespoons of grass-fed gelatin (you don't want to use trendy collagen protein here, as you want it to really gel—I like Vital Proteins). When it's all blended, pour into a small, glass, rectangular container and place in the fridge to let cool. Once it's firm and jiggly, cut into squares and munch whenever you need a high-protein, gut-friendly fix!

Collagen tea:

This one is a make but barely. Essentially, I brew up a glass of tea (any flavor will do), then stir in a heaping spoonful of collagen powder. You won't taste it, but it makes the tea slightly more viscous (and, I think, satisfying)—and, more importantly, it helps to repair the gut lining. I typically use Bulletproof's brand, but just make sure you look for one that's grass-fed from a company you trust.

Chia fresca:

Commonly found in Mexico, chia frescas are essentially liquids spiked with chia seeds. It's said that Aztec warriors used them as ancient Gatorade, to boost their energy before going to war. Whether you're off to battle or not, you can simply squeeze some lemon juice and maple syrup into a glass of water, then stir in about a teaspoon of chia seeds. Let them expand, and you have your own bubble-tea-like thirst quencher.

A Revolutionary, Double Patented-Technology That Allows You To Wash Your Clothes Without Using A Single Drop Of Toxic Chemical Detergent

“There Simply Wasn’t a Ketogenic Snack Bar That Met My Criteria... So I Went Ahead and Created One!” Mercola

Nutritional ketosis is a profoundly effective way to support your cells’ mitochondria. Surprisingly few food products truly support a ketogenic lifestyle. This snack bar sets the standard...

Why You Don’t Want to Fuel Your Body With Carbs

When you eat a typical Westernized diet, high in carbs and protein, you fuel your body primarily with glucose.

Relative to ketones, glucose is a “dirty” fuel, and can cause unnecessary and harmful free radical damage to your cells.

Here’s something that many people don’t realize about using glucose as their primary fuel: It severely impairs your body’s ability to burn body fat.

And it contributes to insulin and leptin resistance, where your cells lose their ability to effectively respond to insulin. You may also lose your sense of knowing when you’re full, which can easily lead to overeating.

With insulin and leptin resistance, you develop metabolic dysfunction, especially with your mitochondria that frequently leads to belly fat.

Belly fat is unhealthy fat that creates a toxic environment for your organs.

Not only does insulin and leptin resistance make your body hold on to fat, it triggers a cascade of inflammatory and cellular damage. And that leads to faster aging and the development of chronic disease.







Rhodiola Rosea

Rhodiola Rosea: Everything You Need To Know About The Stress-Fighting, Sleep-Boosting Adaptogen MBG

These days, it can feel like everything comes with a side of adaptogens. From superfood chocolate to functional elixirs and beyond, herb-based medicines are easier to come by than ever.

And one adaptogen you're likely to see more of is Rhodiola rosea, a flowering plant whose root can be used for fighting stress and anxiety, increasing athletic performance, boosting energy, and more. Also known as golden root, arctic root, and King's crown, it has been used for centuries in traditional Chinese and Greek medicine—and its beginnings may stem back as early as the first century A.D.

As someone who has spent the past year and a half moving away from pharmaceuticals as much as possible (while understanding, appreciating, and utilizing them when needed!) and gravitating toward plant -and food-based medicine, I love exploring the uses and benefits of adaptogens and herbs. And Rhodiola rosea is a powerhouse that I keep in my herbal arsenal.

Let's take a look at the benefits and side effects of this adaptogen to help you see if it's the right thing to mix into your morning coffee (or matcha, or herbal tea, or smoothie...). Because while adaptogens are increasing in popularity, it's important to make educated and informed decisions about the ones you should actually be taking:

There are many reported benefits of Rhodiola rosea, some of which have been studied more than others. Here are a handful that are backed up by science:

It helps regulate stress.

First and foremost, Rhodiola rosea is an adaptogen, so by definition it helps your body adapt to stress. These super herbs can adapt to what your body needs—whether it be a boost of energy when you're fatigued or a way to calm anxiety in stressful situations—and help regulate your cortisol levels to stave off fatigue. "Adaptogens are one of my favorite natural healing tools to use in my functional medicine clinic. I often recommend Rhodiola for patients who are severely stressed and anyone struggling with adrenal fatigue as it works to support your sympathetic nervous system—the stress control center of your body," shares Will Cole D.C., IFMCP, an author and functional medicine practitioner.

It increases energy and fights fatigue.

One of the foremost reasons individuals choose to take Rhodiola rosea is for its energy-boosting and fatigue-fighting properties. According to one study that followed nursing students working shifts, Rhodiola rosea helped reduce their fatigue levels more than a placebo. Rhodiola rosea has also been shown to be beneficial for brain function and concentration. Another clinical trial showed that participants who took Rhodiola rosea every morning were more capable of fighting burnout and maintaining concentration throughout the day.

Due to its energy-boosting abilities, Rhodiola rosea is often used by endurance athletes. One clinical study that followed young, healthy individuals who took Rhodiola rosea daily for four weeks showed an increased endurance during exercise, and the adaptogen has even been shown to act as an antiviral during prolonged physical activity such as marathon running, meaning it makes athletes less susceptible to infection. It's not just for super-athletes either.

"Rhodiola can be really effective for people who are consistently physically active. Athletes, yes, but also any of us who stand for much of the day, walk a ton, lift, or the like," explained Rachelle Robinett, a holistic health practitioner and founder of Supernatural. "As an adaptogen, it's been pretty well-studied in physical (and mental) performance, and if it's the right herb for you, you should see better performance times or cognitive function, and recovery from physical exertion too."

It might help fight depression.

The adaptogen has also been studied in regards to supporting individuals struggling with depression. Compared to Sertraline, a pharmaceutical antidepressant (you may know it under the name Zoloft), Rhodiola rosea was found to be less effective at treating symptoms, but it had fewer side effects like nausea and drowsiness. The study concluded it to be a potentially better option for those with mild to moderate depression who want to mitigate the risk of such side effects.

The laundry list of other potential Rhodiola rosea benefits in early research stages includes fighting diabetes, fighting cancer, preventing altitude sickness, and more.

That sounds awesome! I should definitely take it then, right?

Adaptogens are widely considered to be safe and low-risk, but there are certainly some things to keep in mind before taking them on the daily. Rhodiola rosea side effects are rather limited, but a small group of participants in one study showed mild side effects such as headaches and insomnia. "Rhodiola can be over-energizing, but in lower doses this can turn into a calming effect," explained Robinett. So you should consider taking Rhodiola in the morning, but be cautious if you are already a hyper-energized or anxious person.

Rhodiola rosea side effects have also included dry mouth and dizziness. If you feel these effects or any general discomfort after taking Rhodiola rosea, stop taking it. There may be an herb that provides similar benefits that your body is more welcoming to.

You should avoid experimenting with Rhodiola rosea if you are pregnant, breastfeeding, or taking mood stabilizers. It is always optimal to consult with a doctor, herbalist, or naturopath when considering which herbs and adaptogens are right for you.

OK, I want to try it! How much do I take and in what form?

It's important to note that adaptogens generally work in your body over time, so try to work them into your daily routine for optimal benefits. If you want, you can take the occasional break to see if the herbs are really working.

Rhodiola rosea comes in several forms—powder, tincture, extract, and pills. "I love the powder, because I get to smell it, taste it, and see the dusty-pink color. But for convenience, tinctures are also great," Robinett explains. Personally, I take it in tincture form, which I throw in water or into a morning elixir.

As for dosage, smart small and work your way up. Robinett advises "One-eighth teaspoon per day to start, if using a powder standardized at ~3 percent salidosides, for example, which is then increased slowly to find the sweet spot. For most, if it's the right herb for you, that tends to be between 100 and 400 milligrams per day. If you're not seeing benefits there, it may be worth exploring other options."

You also want to make sure Rhodiola rosea (and any other herbal supplements you're taking!) come from a trusted source. Look for third-party certifications from the brands you are purchasing such as the USP or NSF seal to make sure you're taking the adaptogen in its pure form.

Energizing Caffeine-Free Morning Elixir

2 tablespoons organic almond butter
1 cup hot water
? teaspoon Rhodiola rosea powder, or 1 serving tincture
¼ teaspoon chaga
¼ teaspoon Ceylon cinnamon
1 teaspoon raw Manuka honey
2 tablespoons raw cacao powder
1 teaspoon MCT oil
1 shot decaf espresso (optional)







Matcha

Matcha Is Super Trendy — But Do You Actually Know Why It's Good For You Or What It Is? Consider This Your Ultimate Guide

But what is matcha?
And how is it different from regular green tea? Matcha is made from the tea plant Camellia sinensis, which produces tencha tea. The big difference between matcha and other green tea is that matcha is grown in the shade, which increases the amount of cell-food chlorophyll in it, which gives it its bright-green color.

Regular green tea comes from this same plant, but the leaves are usually consumed via tea bags. Matcha is made by grinding up the pure green tea leaves into a powder, creating a much more concentrated version.

A study found that matcha has three times the amount of EGCG than regular green tea. EGCG is a catechin (a class of antioxidants) which has anti-tumor and cancer-preventing properties. Matcha may also provide relaxation and increased focus. It contains high levels of L-theanine, which promotes a sense of overall well-being and calm. When this is mixed with the caffeine content, it produces a relaxed type of alertness.

I never thought I'd be a matcha drinker over a coffee drinker, but recently it became evident to me that though I adored coffee, the feeling was not mutual. After experimenting and deciding to switch from coffee to matcha for a few weeks, I realized that coffee was the culprit that exacerbated my hormonal acne, aggravated my body's acidity levels and gave me acid reflux, and triggered my anxiety levels.

Matcha still gives me that kick I need in the morning, but it offers a different and more steady level of energy; there are no highs and lows or crashes. I'm hooked.

There are a few main types of matcha—and it's easy to be confused.

One of the most common questions I'm asked is the difference between different types of matcha. There is ceremonial grade and culinary grade, then there are all sorts of "green tea powders" you may find online being marketed as matcha, but they're probably not at all, so be aware of that.







Amazon Food Links

Organic Matcha Green Tea Powder - 100% Pure Matcha (No Sugar Added - Unsweetened Pure Green Tea - No Coloring Added Like Others) $14.99 ($3.75 / ounce) 5s p ordered 9/14/18

INCREASE MEMORY AND CONCENTRATION - The L-Theanine provided in a serving of Matcha Green Tea provides good, clean energy that can last up to 6 hours.

ENERGY BOOSTER - There is caffeine in Matcha, but it releases into the bloodstream slowly. Matcha's caffeine has an alkalizing effect, resulting in a much gentler influence on the stomach, which gradually aids with digestion, healing, cleansing.

DIGESTION ENHANCER - The gentle caffeine boost, also is calming on the rest of the body - many find it gradually aiding with digestion, healing, and cleansing.

LOWERS CHOLESTEROL - people who drink Match Green Tea on a regular basis show lower levels of LDL (bad) cholesterol while at the same time displaying higher levels of HDL (good) cholesterol. Matcha green tea powder contains 60% EGCg (epigallocatechin gallate) which helps promote these benefits.

INCREDIBLE TASTE - It smells fresh and inviting like freshly blended vegetables. While it has a sweet, natural taste, there are also hundreds of recipes that it can be blended into to help add amazing health benefits to every meal!

Anti-Aging Properties. Macha has more antioxidants packed in it than blueberries. Antioxidants remove free radicals from your body, delaying aging and improving your health. Drinking high quality macha will offer you a healthier body and a better appearance.

Relaxing Properties. While most other relaxants make you feel drowsy or tired, macha tea eeps you calm and awake at the same time. The relaxing properties of high quality macha tea are thanks to the amino acid L-Theanine, which it contains.

Question: Is this harvest in China or Japan?
Answer: China. Without a doubt.

Question: How many servings per bag?
Answer: There are 24 servings in this bag

Question: does it contain sugar?
Answer: Regarding Michael's response, there is one gram of sugar but it is not added sugar. It is the natural sugar in the tea leaves. Even spinach has a little natural sugar.

Question: Using a teaspoon daily how long would this last?
Answer: Most likely about 2 months

Rhodiola Rosea [caps] Organic Supplement 500mg, 120 Count (Made and Tested in The USA, 3% Salidrosides, 1% Rosavins) by Double Wood Supplements $14.95 ($0.12 / Count) 5s p ordered 9/14/18

MAX SALIDROSIDE CONTENT 3% - Double Wood’s Rhodiola extract contains 3% of the active ingredient which is the Salidrosides. Most Rhodiola extracts contain 1% or less Salidrosides.

ORGANIC, NATURAL, VEGAN, GLUTEN-FREE, AND NON-GMO – Double Wood’s Rhodiola extract is manufactured to be the purest and most natural extract money can buy.

MADE IN THE USA AND TESTED FOR PURITY – Our Rhodiola Supplement is manufactured right here in New York. Testing is available upon request

100% MONEY BACK GUARANTEE - We don't want anyone to feel ripped off and provide a no questions asked money back guarantee. IMPROVE STRESS TOLERANCE AND REDUCE MENTAL FATIGUE – Rhodiola is an anti-fatigue agent and adaptogen compound. Studies show it may reduce both physical and mental fatigue as well as improve one’s ability to deal with stress.

GahDoor
4.0 out of 5 starsTakes time, helps subtly
August 25, 2018
Verified Purchase
Like the previous reviewer said, it's subtle. Supposed to provide both stamina and calm energy (the holy grail). Best to take one in the morning and one at lunch. I also take ashwaghanda and lemon balm extract for balanced calm, both purchased in bulk powder. This stuff is nasty and has to be taken in capsule form. I opened one, and it does appear to be the real thing, although I can't vouch for the purity. I'm supposed to get two free bottles for this review, having paid for the first one. Since it takes time to work (I believe), I figured it should be worth it. It's generally fairly expensive.

D Lewis
5.0 out of 5 starsGreat mental energy and mood support!
September 1, 2018
Verified Purchase
I’ve tried 5-6 different brands of rhodiola rosea. Some were effective, but one made me sick. However, this is an excellent product and I can tell that reversing the ratios of active ingredient made a difference. My mood and focus remained level for hours longer than with other brands. I’m a repeat customer having bought their PS and Huperzine A twice. I look forward to trying more products!

Michael Berlekamp
5.0 out of 5 starsRhodiola 10/10 will buy again
September 9, 2018
Verified Purchase
As a seasoned supplement and nootropics veteran, I try supplements from multiple vendors and brands to ensure Im getting the best quality product and to ensure optimum benefit.

Rhodiola is one of the few supplements I have tried over the years that has become a mainstay of my supplementation practices. Always good to have in the back pocket to reduce stress, clear brainfog, and improve endurance.

Because I use Rhodiola so frequently I have had the opportunity to sample the leading brands offerings: GNC, Vitamin Shoppe, Solaray, Now, Natures way, PLNT, and Jarrow. Let me tell you the only brands that come close to doublewood in terms of efficacy are Jarrow and Solaray, and none rival in terms of cost. Money doesnt grow on trees and I take my health very seriously.

Doublewood has a commitment to providing third party tested quality supplements at a reasonable price and that is certainly the case with their Rhodiola. 10/10 would recommend this product and will continue to source through doublewood.

[Rhodiola extract] Oregon's Wild Harvest 1:5 Organic Rhodiola Extract, 1 Fluid Ounce $12.31 5s p

Ingredients
Organic Rhodiola root (Rhodiola rosea) Amount Per Serving : 200 mg %DV : * , Other Ingredients: Organic alcohol, distilled water. Alcohol content not more than 65%. Product does NOT contain dairy, wheat, gluten, peanuts, soy or corn allergens.

Chuck Shanley
5.0 out of 5 starsA Very High Quality Oil
May 12, 2016
Verified Purchase
I have actually waited some time to do the review on this product because I have been giving the Rhodiola Oil the proper amount of required time to load up in my girlfriends system so that I could make sure that we were going to get the desired results from the oil. And after about a week and a half of her using the product we have been able to definitely see signs of improved mental capacity and also have been able to see positive increases in her memory functions as well. There are other a lot of other positive results from the use of this particular Rhodiola Oil as well, we have been able to see that there are some significant increases in her over all energy levels, as well as improvement in the area of an improved libido in addition to all the other results. All in all I would definitely say that this was a quality product that was able to deliver the exact desired results that we were looking for and this is a product that I would recommend for sure! If you are going to take this oil please make sure that you check web md or another accredited site to check the list of possible side effects with other medications that you may be taking

Rhodiola Rosea 3% Salidroside Powder (100 grams) by BulkSupplements $15.96 ($0.16 / Gram) p

About the product
Clean & Pure Powder. No Fillers.
Factory Sealed Foil Zip Pouch.
Lab Tested for Verification & Guaranteed Purity.

Tea, Holy Basil 16 Bags, 0.03 Pound by Flora$6.29 5s p ordered 9/14/18

About the product
Help relieve symptoms of occasional stress in a natural, healthy way with 4-Stress.
A special blend of four adaptogenic herbs (American Ginseng, Rhodiola, Ashwagandha, and Schisandra berry extract)
4-Stress provides temporary relief of symptoms of stress such as mental fatigue and weakness.

Question: Are there any sweeteners in this tea, such as stevia? Answer: As per the manufacturer, Flora says, " No, the only ingredients are Holy basil leaves and rooibos leaves."


Anti-Inflammatory Foods

The 25 Best Inflammation-Fighting Foods mbg

The impact of food on inflammation is clear—but actually incorporating those foods into your daily life can be easier said than done. Here are 25 foods that are scientifically proven to help fight inflammation, and how I use them in my daily life:

1. Blueberries

I choose wild blueberries whenever possible, which have higher levels of antioxidants and are thus more potent inflammation fighters. I keep a stockpile of frozen ones on hand and use them to make blueberry pancakes (my favorite easy recipe is here) and to use in smoothies (they play especially well with almond butter and cacao).

2. Bone broth

Continually cited by doctors as a top inflammation fighter, bone broth has become a staple in my cooking. I either make a batch or keep some frozen Bonafide Provisions [https://www.bonafideprovisions.com/products/organic-chicken-bone-broth] stocked. I'll keep some in larger containers to use as a soup base or to make grains taste umami-rich and delicious (you can use it wherever a recipe calls for stock), but I'll also freeze some in an ice cube tray, then pop the frozen cubes out and store 'em in the freezer in a large zip-top bag. These smaller servings can be used to deglaze vegetables or to add a quick hit of gut-healing flavor to dishes.

3. Apples

New favorite dessert alert: When you're craving something sweet post-dinner, cut an apple into cubes and saute it a skillet with some ghee, cardamom, cinnamon, a pinch of salt, and a dash of vanilla extract until the apples soften and begin to brown. It's like apple pie filling, but it's ready in seconds and is packed with inflammation-fighting ingredients.

4. Raspberries

I love using raspberries in smoothies (you can find one of my go-to recipes here), but honestly, the sweet-tart fruits are one of my favorite stand-alone snacks. I like to stuff chocolate chips (I use Santa Barbara Chocolate Company's coconut sugar ones [https://www.santabarbarachocolate.com/organic-chocolate-chips-coconut-palm-sugar-sweetened/]) in their cavity and treat it like a decadent truffle.

5. Arugula

Arugula is one of my favorite types of greens. It has a peppery, bold flavor and is widely available. I love it in salads, but I find that, because of its bite, you want to make sure that salad has really strong flavor and textural elements. The perfect way to eat arugula, in my opinion, is in a healthier grilled cheese, with sourdough bread (better for your gut!), pastured cheese, some type of sweet jam or jelly (raspberry chia jam works great), a generous layer of arugula, and a crack of fresh ground pepper and a sprinkle of sea salt. I heat it all up in ghee until it's crispy on the outside and the cheese is perfectly melted and then eat the best damn weeknight dinner around.

6. Pistachios

I'm not one to play favorites, but let's face it, pistachios are the best nut. With a vibrant green color and a meaty, hearty texture, they add oomph to salads, make a delectably decadent nut milk, and make the best nut butter I've ever had. Just throw some shelled, raw pistachios in a food processor with cardamom, a bit of avocado oil, and some honey—I use the results on toast (ideally with some fresh crushed pistachios on top for crunch), thinned with a bit of water and drizzled on fruit for dessert, and in the world's best PB&J (that's pistachio butter and jelly, and it's far superior to its basic peanut butter counterpart).

7. Spinach

I don't actually love using spinach in salads—it's flat surfaces don't give the body, fluff, and heft that's ideal, and you end up with a clumpy, dressing-slicked pile at the bottom of the bowl. They are, however, the perfect greens for smoothies—you can add a ton without tasting it at all. So do it—add a ton! The main mistake I see people making with green smoothies is using a lackluster quantity of greens, so really heap 'em in there. Here's an easy formula [https://www.mindbodygreen.com/0-27424/bookmark-this-the-only-formula-you-need-for-a-perfect-green-smoothie-every-time.html], plus my current favorite go-to to get you started [Chocolate Cherry Almond Cardamom situation with:
A huge handful of mixed greens
1 banana
A handful of @traderjoes frozen cherries
2 scoops of @vitalproteins chocolate berry collagen powder
A generous splash of almond extract].

8. Garlic

I have a recipe in my upcoming cookbook for what I consider the world's most delicious two-minute salad, which eschews dressing for a mix of lemon juice and zest, garlic, and olive oil. Garlic has such a potent flavor and can be used to elevate everything from greens to stir-fries. The big change I make when cooking with it? Chop it when you first start cooking—like, before you do anything else—to let the healing properties activate (they need about 20 minutes). Then add it toward the end of whatever you're making, giving enough time to mellow its bite but keep all of its therapeutic powers intact.

9. Turmeric

There are two ways to use turmeric: embracing its earthy, slightly bitter flavor, and hiding it. I do both: I'll often wind down from the day with a turmeric latte or make a turmeric sauce [https://www.mindbodygreen.com/articles/turmeric-almond-butter-sauce-recipe] to top vegetables and salads.

1/2 cup creamy raw or roasted almond butter (look for a brand with no added sugar)
1/2 teaspoon ground turmeric
1/2 teaspoon ground ginger
3 Medjool dates (see note above if you don't have a blender or want to make the sauce in a bowl)
3 cloves fresh garlic (mince if making in a bowl)
1 tablespoon white miso paste
Fine-grain sea salt and fresh black pepper, to taste
Add all ingredients to blender and blend until smooth

I'll also just sprinkle a bit into everything I eat, from smoothies to stir-fries—not enough to change the result but enough that I feel like I'm slipping in a bit of anti-inflammatory benefit throughout my day. Always remember to consume it with black pepper and fat for maximum bioavailability!

10. Tomatoes

Lycopene, the anti-inflammatory compound in tomatoes, actually increases when the fruit is cooked, so, while I can often be found popping sun golds in the summer, I rely on canned tomato paste as my main form of the inflammation-fighting ingredient. The paste is inexpensive (usually around $2 a can) and adds mega-umami depth to any tomato-based dish. I mix it with dried spices and a bit of water to create a quick and easy pizza sauce, or mix it with bone broth as a perfect tomato sauce for pasta.

11. Cacao

Ah, cacao, how do I love thee. Cacao is what we wellness folk eat when we want to have our cake and literally eat it too. Simply chocolate in its purest form, it makes everything you use it in taste like dessert. I keep two kinds of cacao (usually from Navitas Organics, which I've found to taste the cleanest) on hand: Powdered, which I use in smoothies, brownies, and to add depth to tomato-based dishes (you just need a pinch!); and nibs, which are the perfect crunchy topping for desserts, a surprising salad mix-in, and the perfect sub for chocolate chips in any cookie dough dishes.

12. Brussels sprouts

The widespread availability of pre-shredded Brussels sprouts has, without exaggeration, changed my midweek life. Pan-fried with some avocado oil in a skillet until brown and crispy (which happens in minutes, because of the increased surface area), they can quickly turn into tacos, a stir-fry, a warm salad, or a delicious side. I flavor 'em with whatever spices I'm feeling that day: Herbes d'Provence if I'm feeling French, curry if I'm going for an Indian vibe, harissa if I want more of a North Africa feel.

13. Ginger

I love fresh ginger, although honestly, I'm often pretty lazy and will just settle for ground, which has a much less piquant, spicy flavor. I'll use either in stir-fries or to make a soothing tea (a go-to if my stomach is at all upset).

14. Grass-fed meat

I have a seafood aversion, so I rely on grass-fed meat to get my proper omega balance. I always have ground beef (I get mine shipped frozen from Thrive Market or ButcherBox) ready to make tacos or Bolognese, although I always try to flip the ratio of veggies so they outnumber the animal protein (my Way More Veggies Bolognese was the runaway hit among recipe testers for my new cookbook).

15. Rooibos tea

Caffeine stokes my anxiety, so I rely on tea as a way to distract me from snacking throughout the day. Rooibos is my go-to—I sip it plain or with a bit of almond milk foamed in.

16. Olive oil

Contrary to popular belief in the wellness world, you can actually cook with high-quality olive oils, and they have some of the best anti-inflammatory properties of any cooking oils. It does have a less neutral flavor than avocado oil (another go-to), but I love using it as a base for salad dressing and to pan-fry eggs, a trick I learned in Spain that leads to some of the best scrambles around. It also captures and diffuses flavor—one of the reasons it's so revered in Italian cooking, where they start many meals by warming aromatics in the oil—which I take advantage of by making a quick flavor-rich popcorn topper with garlic and whatever fresh herbs or dried spices I have around. I like Lucini and California Olive Ranch, both of which are widely available and reasonably priced.

17. Pastured eggs

Eggs are one of the healthiest foods around—if you choose pastured eggs from hens that have been eating bugs and grasses. Vital Farms [https://vitalfarms.com/find-pasture-raised-eggs-and-butter/] makes some of the most widely available ones (the bright-orange yolks are glorious), and I'll also pick some up at my local farmers market if I find myself there on Saturday morning. My go-to way to eat eggs is as a breakfast-for-dinner situation, which is the easiest, laziest way to get food on the table after a long day. I'll do a quick soft scramble, top it with any leftover sauces I have in the fridge (pesto is my fave), and serve the whole thing on top of sourdough toast. Heaven.

18. Collagen

If you're not on board the collagen train by now, you're missing out. I mix Vital Proteins into my smoothies on most days, and my skin, hair, and nails have never looked better (my nails actually grow annoyingly fast now).

19. Dandelion

Warning: Dandelion is super bitter. I mitigate this by stir-frying it in some avocado oil or ghee with chili flakes and garlic (chopped at least 20 minutes ahead of time, per above!). The result is a savory, spicy, piquant side that'll be your new addiction.

20. Rose water

I became addicted to rose water and orange blossom water when I was traveling in the Middle East and have since used them to upgrade much of my cooking, especially in the dessert realm. Available online, in the international section of grocery stores, and at many liquor shops, rose water serves as the perfect base for rose lattes, one of my favorite anti-anxiety drinks. I also love it splashed on a bowl of fresh berries with a bit of vanilla for the perfect feels-fancy-but-takes-seconds dessert.

21. Medicinal mushrooms

I don't actually love the flavor or texture of traditional culinary mushrooms, but I've long wanted to take advantage of their myriad health benefits. When Four Sigmatic [https://us.foursigmatic.com/] and Om [https://ommushrooms.com/] came along with their medicinal mushroom blends, I gingerly dipped a toe in before diving into the deep end. I swear by Om's immunity blend when I get sick (I just mix it into smoothies), and Four Sigmatic's reishi hot chocolate is my go-to de-stress drink.

22. Thyme

I'm obsessed with herbs—I use them not only in savory cooking but in smoothies (lemon zest and fresh thyme make an amazing smoothie, as do strawberry and basil) and crisps, with the herb acting the perfect counterpoint to the sweet fruit.

23. Chia Seeds

Chia is one of the most used foods in my kitchen, due to its ability to act as a high-protein thickener in any number of recipes. I'll use it to add bulk, protein, and healthy fat to smoothies, and, when I'm feeling a bit backed up, I'll make chia pudding (right now, I'm all about that pumpkin pie flavor), which Terry Wahls, M.D., cites as one of her go-to constipation recipes. [https://www.mindbodygreen.com/0-28154/what-to-eat-to-have-a-great-poop.html]

24. Cauliflower

The new darling of the grain-free world, cauliflower has been turned into everything from dinner rolls to pizza crust, with varying degrees of success. My favorite is cauliflower rice, which I buy pre-made or quickly pulse in a food processor, and Trader Joe's Cauliflower Gnocchi, which lives up to its cult-favorite status with a delightfully chewy but fluffy texture. Mixed with some tomato paste and bone broth or a bit of canned pumpkin, pan-fried sage, and ghee, it's a perfect 10-minute dinner.

25. Lemon

While I think starting every day with lemon water is slightly overrated (not to mention bad for tooth enamel!), lemon is a key ingredient for culinary and anti-inflammatory success. Often, when dishes feel like they're missing a sparkle or pop, they're missing acid, and lemon is one of my go-to's. I use it to finish soups, salad dressings, stir-fries, fruit crisps, and more.

Liz Moody







Lectins

See Leaky Gut

Limit the Lectins

Mercola and Gundry STORY AT-A-GLANCE

Plant lectins act as a built-in defense mechanism that ensures survival by triggering a negative reaction in predators; in humans they attach to your cell membranes, often wreaking havoc on your health

Many lectins can cause inflammation, damage your nerves and kill your cells, while some increase your blood viscosity, interfere with gene expression and disrupt your endocrine function

While it is nearly impossible to avoid all lectins due to their presence in countless foods, if you are struggling with an autoimmune disease or other chronic health issue, you may benefit from a lectin-restricted diet

Among the most problematic LECTIN-CONTAINING FOODS ARE BEANS, GRAINS, LEGUMES AND MEMBERS OF THE NIGHTSHADE FAMILY LIKE EGGPLANTS, POTATOES AND PEPPERS

High-lectin foods can be made safe to eat through proper soaking and cooking, as well as fermenting and sprouting; using a pressure cooker is particularly beneficial for beans






Terpenoids

What Are Terpenoids?

Mercola STORY AT-A-GLANCE

Terpenoids represent the largest and most diverse class of beneficial plant chemicals; more than 40,000 individual terpenoids exist, and new ones are discovered every year

Accumulating research suggests terpenoids may help prevent metabolic disorders, fight cancer, exert anti-aging benefits and more

Terpenoids are responsible for the wide variety of plant flavors and aromas, making them a sought-after commodity by the flavor and fragrance industries

Performing high-intensity exercises that activate the NO signaling pathway, such as the NO dump exercise, activates Nrf2, and so does intermittent fasting.

Spices: Certain spices may help prevent or repair damage from peroxynitrites. Spices rich in phenolics, specifically cinnamon, cloves, ginger root, rosemary and turmeric, have exhibited some protective effects against peroxynitrite-induced damage






Organic

Go Organic

Mercola STORY AT-A-GLANCE

Choosing organic foods lowers your exposure to pesticides linked to cancer, damage to children’s IQ and neurobehavioral development and other health problems

Organic foods are produced without genetically modified organisms (GMOs), and the use of antibiotics for preventive purposes is prohibited — both major benefits to human health and the environment

Organically grown foods contain significantly higher levels of antioxidants and healthy fats than conventionally grown varieties

Organic products are now available in close to 20,000 natural food stores and 3 out of 4 conventional grocery stores in the U.S.







Sodas

Give Up Soda

Mercola STORY AT-A-GLANCE

Giving up soda — both sugar-sweetened and diet — is one of the most fundamental steps you can take to improve your health. You likely have made that choice long ago, but it is one that is important to many that you know

Research suggests sugary beverages are to blame for about 183,000 deaths worldwide each year, including 133,000 diabetes deaths, 44,000 heart disease deaths and 6,000 cancer deaths

Men who drank an average of one can of soda per day had a 20 percent higher risk of having a heart attack or dying from a heart attack than men who rarely consumed soda

The problem with soda stems from its high sugar content — particularly the liquid high-fructose corn syrup (HFCS) variety — and, in the case of diet, its artificial sweetener content, among other issues.

Try Hibiscus Tea Instead

If the idea of swapping your daily soda with water sounds less than enticing, consider swapping it with tea instead. This gives you the best of both worlds: flavor and a healthy boost to your diet, as high-quality tea can have quite a few health benefits. Hibiscus tea is one such option. It has a pleasingly sharp flavor, similar to the tartness of cranberry, and you can find it in liquid extract form that allows you to add a few pumps to your glass of water.

Organic Strawberry Hibiscus Tea Concentrate, Unsweetened $13.99 p 5s

Unsweetened Rose Green Tea, 16.9 oz (pack of 12) $18.69 4's

Hibiscus Liquid Extract, Organic Hibiscus flowers (Hibiscus Sabdariffa) Tincture 2 oz by HawaiiPharm $17.95 p 5s

Herb Pharm Certified Organic Green Tea Extract - 1 Ounce $9.52 4's

Ginger Alcohol-FREE Liquid Extract, Organic Ginger (Zingiber officinale) Dried Root Glycerite 2 oz $19.95 p 4's

Sang Shen Alcohol-FREE Liquid Extract, Sang Shen, Mulberry (Morus Alba) Fruit Glycerite Herbal Supplement 2 oz by HawaiiPharm $17.95 p

Ingredients Organic Sang Shen, Mulberry (Morus Alba) Dried Fruit Powder. Origin: China. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal glycerites is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Glycerites can also be administered directly into the mouth without the assistance of water however some glycerites are unpalatable which is why most people prefer to dilute them into a beverage.

Green Tea Extract, alcohol free, 4 oz bottle, 240 doses $24.95 ($6.24 / Fl Oz) & FREE Shipping 5s not organic?

Matcha Green Tea Tincture Alcohol-FREE Extract, Organic Green Tea, Matcha (Camelia sinesis) Dried Leaf (2 FL OZ) by Secrets of the Tribe $15.99 ($8.00 / Fl Oz) & FREE Shipping NR

Fibromyalgia Care Tincture, Cat's Claw (Uncaria Tomentosa) Inner Bark, Bromelain (Ananas Comosus) Powder, Rhodiola (Rhodiola Rosea) Root $34.95 ($8.74 / Fl Oz) & FREE Shipping 5s

Certified organic

Bladder Be Well Kidney Health Liquid Extract (2 oz) by The Herbalist $30.00 & FREE Shipping 5s

Contains herbs with diuretic and soothing properties for kidney and bladder health, to be taken 1-2 dropperfuls 3X daily

Made from carefully chosen small batches of certified organic and sustainably harvested herbs

Ingredients
Uva Ursi fresh-dried leaf (Arctostaphylos uva ursi), Juniper fresh-dried berry (Juniperus communis), Buchu fresh-dried leaf (Barosma betulina), Pipsissewa fresh-dried leaf (Chimaphila umbellata), St. John's Wort fresh flower tops (Hypericum perf.), Echinacea fresh root (Echinacea angustifolia), Yarrow fresh-dried flower tops (Achillea mill.).

Organic Holy Basil Extract, 1 oz by Herb Pharm $12.45 4's

R Best Holy Basil extract - Close to real fresh leaves

The best Holy Basil extract. Tried other Holy Basil extracts and nothing came close to this. Was recommended by my Naturopathist to prevent my occasional cold and sinus infections along with lack of energy.

Grew up munching real fresh Holy Basil in India and when I say this is close to the fresh leaves you can trust me on that

Looking back it has definitely helped my sinus and kept my energy levels up

R Taste nasty

Tried this it taste really bad. Gave me cramps in various parts of my body. Painfully long cramps

R Effective

I do like this product. I use one dropper two times a day. Not only does it provide vitality and energy but it calms and I am less anxious. Please note, this is a blood thinner!

R My new go-to holy basil extract product!

I am a huge fan of holy basil (organic only) because it is such a powerful adaptogen like licorice root, ashwaganda & mushrooms are. I absolutely love consuming holy basil in tea form, but I was dying (figuratively) to try it in liquid form too so I could add it to cold drinks like sparkling water or cold, filtered water if I wanted to.

After some looking around for an extract form of it on Amazon, I ran into this product and decided to buy it right away because I'm familiar with Herb Pharm as a reputable company and felt I could not go wrong.

It's been some time and after finishing the whole bottle, I would recommend it to anyone in a heartbeat who is health-conscious, looking for energy (natural vs. the jittery type), looking to de-stress and/ or wants to make some amazing tasting hot & cold drinks with it.

R I have use this for 10 years. Don't get colds. ( Note: I am 70 years old.) 4 years without flu shot and no flu. Of course I do take other supplements , but trust this Herb.

R I take it when I first get up of a morning and I can feel within 30 minutes the energy it gives me. Very nice when I haven't had that great of a night sleep. I like the larger bottle. Better value for sure.

R I ordered this to help with my chronic urticaria (hives). I'd read somewhere about its anti-histamine qualities and it really helped me out during my itchiest outbreaks. I took it along with D-Hist and Vitamin C. Looks like Holy Basil is good for so many ailments and this is a good quality brand.

Borage Liquid Extract, Organic Borage (Borago Officinalis) Tincture Supplement 2 oz by HawaiiPharm $19.75 ($9.88 / Fl Oz) + $3.95 shipping 5s

This is a Highest Strength Alcohol-based liquid extract. You can also purchase an ALCOHOL-FREE version of this extract by following this link: http://smile.amazon.com/gp/product/B01AN5UHYA/ (Copy and Paste the Link into a Browser Address Bar).

Borage tincture contains ONLY natural ingredients!

High Quality Borage liquid extract - crude extract of first extraction! We meticulously produce our extracts according to precise standards where each herb is extracted according to the distinct characteristic of each plant!

Borage is a native plant of Southern Europe, which has become naturalized all over Europe and the United States. It's fair to say borage "grows like a weed". This useful herb grows abundantly in abandoned lawns and garbage dumps. At one time borage was an essential herb for beekeepers, grown to help bees produce more honey. Traditionally, it was also grown as an ornamental, or boiled as a pot herb. Borage is noted for having a cucumber like flavor and easily recognized by its white prickly hairs and bright blue, star-shaped flowers. Its dark green leaves are gently curved and its fruits consist of dark brown nutlets (seeds) in groups of four. Borage is thought to be an excellent insect repellant, so it is often grown in gardens to protect from damage insects can cause or used in certain skin care products.

Ingredients
Certified Organic Borage (Borago Officinalis). Origin: Poland. Other ingredients: Alcohol, vegetable palm glycerin, crystal clear water. Contains NO: GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal tinctures is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Tinctures can also be administered directly into the mouth without the assistance of water however some tinctures are unpalatable which is why most people prefer to dilute them into a beverage.

Pot Marigold Alcohol-FREE Liquid Extract, Organic Pot Marigold (Calendula Officinalis) Dried Flower Glycerite 2 oz by HawaiiPharm $19.95 p 4's

The calendula (Pot marigold) is an annual flower native to the northern Mediterranean countries. Its name refers to its tendency to bloom with the calendar, usually once a month or every new moon. The term "marigold" refers to the Virgin Mary, and marigolds are used in Catholic events honoring the Virgin Mary. The Egyptians considered them to have rejuvenating properties. In the Hindu world, the flowers were used to adorn statues of gods in their temples, as well as a colorant in food, fabrics, and cosmetics, and of particular interest, in the 18th and 19th century calendula was used to color cheese.

Ingredients
Certified Organic Pot Marigold (Calendula Officinalis) dried flowers. Origin: Egypt. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal glycerites is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Glycerites can also be administered directly into the mouth without the assistance of water however some glycerites are unpalatable which is why most people prefer to dilute them into a beverage.

Nature's Answer Alcohol-Free Milk Thistle Extract, 2-Fluid Ounces $14.97 p 5s

Milk Thistle also known as Silybum marianum, Holy Thistle, Variegated Thistle, Lady's Thistle. Milk thistle is a member of the sunflower family native to a narrow area of the Mediterranean. It has since been naturalized throughout Europe and can commonly be found in Oregon and California where it is considered a common garden weed. Despite this unsavory reputation, milk thistle has quite a striking appearance, noted by the large pink or purple flower growing atop its solitary stem. The edible thistles were given the name silybum by Dioscorides, a Greek physician who served in the Roman Army over 1,900 years ago. The thistle with white mottling on its leaves became known as the "milk" thistle. In Catholic Germany, its usefulness was said to be second only to calling on Mother Mary, and the white mottling on the leaf is said to be the touch of the Virgin Mary?s milk, hence the species name "marianum." Milk Thistle contains silymarin (silibinin, silydianin, and silychristin), vitamin E (tocopherols), and about 90% fatty acids. The leaves of the milk thistle are edible and can be consumed as a potherb. Three of the active compounds within milk thistle seed are collectively identified as silymarin. The German Commission E has approved an extract of 70% silymarin in supporting healthy liver function. The Commission has also approved milk thistle in its crude form for minor dyspeptic complaints.

Ingredients
Certified organic Milk Thistle (Silybum Marianum) dried seeds. Origin: Turkey. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. Take 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal glycerites is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Glycerites can also be administered directly into the mouth without the assistance of water however some glycerites are unpalatable which is why most people prefer to dilute them into a beverage.

Question: Is this for humans too? Is it bitter or how does it taste?
Answer: This is for humans. I have been using this product for approximately 8 years. I put 15 drop or so into my coffee every morning, that way you don’t taste it. It is an excellent product and does improve liver function. I am a healthy older person and my physical showed improvement in my lab numbers over the last few years.

R Healing natural medicine

We have used this for a year. The milk thistle has a nasty grass juice type of taste, however we hide it in coffee or orange juice and you don't taste it. It has made my swollen liver be healed and also taken my daughter's liver levels from too high, to now normal ranges.

I use this form because it seems to work well and can be used for those who can't take pill form.

R I chose this to help our old dog with pain from degenerative myelopathy in his hind legs. I place drops inside his side lower lip morning and evening. We can Definitely see the difference in his energy, ease of movement, playfulness returning, solid sleep, no groaning when getting up or laying down. It has the slightest pleasant mint flavor that he has no problem with whatsoever. So glad I learned about this from a Facebook hemp oil page.

R My husband's liver and kidneys are functioning very well now. Good blood numbers. Know Milk Thistle is the reason in part.

R I have been using this for almost 2 years, it's the best! I prefer this non-alcohol version for the taste

Unlike soda that will overload you with sugar and/or artificial sweeteners, hibiscus tea is high in vitamin C, minerals and antioxidants, and studies suggest it may improve blood pressure, help prevent metabolic syndrome, protect your liver and even provide anticancer effects.27 It’s the opposite of drinking soda in terms of what it does to your health! It’s not only hibiscus tea that offers benefits, of course. If you prefer green or white tea, these are healthy choices as well.

In addition, if a soda craving strikes, fit in a quick workout, drink a cup of organic black coffee or consume something sour (like fermented vegetables or lemon water). All can help you to kick your sugar cravings to the curb.

The Emotional Freedom Techniques (EFT) is another great option, which has been shown to significantly reduce cravings while increasing peoples’ ability to show restraint — even after six months.28 A video demonstration is below, but here is the basic approach, which you can start using right now:

Identify a food or beverage you crave by visualizing it or imagining you’re eating/drinking it
Tap on your activated thoughts (for example, “I want this,” “I have to have it”)
Tap on each of the specific sensations or thoughts you have about the food (sweetness, saltiness, creaminess, crunchiness, how it feels in your mouth, how it smells)
Scan your body for any tension, and tap on that too

Video on How Emotional Freedom Techniques (EFT) works







Fiber

Fiber Is Your Food Foundation

Mercola STORY AT-A-GLANCE

A high-fiber diet can help manage your weight. Short-chain fatty acids produced by bacteria that feed on plant fiber are also epigenetic communicators, offering protection against many chronic diseases

High-fiber diets help reduce your risk of premature death from any cause — a side effect linked to a reduction in chronic disease risk

To boost fiber intake, focus on eating more vegetables, nuts and seeds, not grains, as grains promote insulin and leptin resistance, and are frequently contaminated with glyphosate

To work, the fiber must be unprocessed. Organic whole husk psyllium, chia seeds, sunflower sprouts, mushrooms and fermented veggies are excellent sources of high-quality fiber

Three types of fiber are: soluble and insoluble fiber, and digestive-resistant starch, the latter of which is differentiated from insoluble fiber by the fact that many of its benefits result from fermentation in your large intestine


Grow Your Own Food

Grow Your Own Food

Mercola STORY AT-A-GLANCE

Growing your own food is a convenient and cost-effective means of boosting your nutrition and health, and garden-grown fruits and vegetables are the freshest and most nutrient-dense foods available

Gardening helps create a more sustainable global food system and is a great form of exercise, benefiting your physical and emotional well-being

When it comes to gardening, soil health is paramount; cover crops and wood chips have been shown to help create and protect healthy soil that, in turn, produces healthy, nutritious food

The industrial agriculture system is degrading our soils and damaging your health due to its focus on producing monocrops that are the core ingredients in processed foods well-known to promote disease, nutritional deficiencies and obesity

Gardening can easily be done indoors and in small spaces; if you are not sure how to get started, try sprouting because it is easy and you’ll get quick results







Grass Fed

Go Grass Fed Organic — AGA Certified

Mercola STORY AT-A-GLANCE

Grass fed meat and dairy are better for you — higher in certain vitamins, antioxidants and healthy fats — than meat and dairy from concentrated animal feeding operations (CAFOs)

While CAFOs are top sources of air and water pollution, grass fed farming regenerates the soil and maintains ecological balance without relying on chemical fertilizers and pesticides

These basic elements of animal welfare are missing from CAFOs, while animals raised on pasture are afforded the freedom to express their natural behaviors; grass fed food is also less likely to be contaminated with drug-resistant bacteria

Look for the American Grassfed Association (AGA) logo on your meat and dairy, which ensures the highest quality grass fed products


Water

Properly Filter Your Water

Mercola Story at-a-glance

If you care about your health, filtering your household water is more a necessity than an option

Drinking water is becoming increasingly toxic worldwide, thanks to aging water pipes and chemical pollution. Water treatment plants cannot filter out all of the toxins now entering the water

One of the most pernicious toxins in American water supplies is fluoride. While fluoride isn’t healthy for anyone, pregnant women and households mixing formula for babies should take extra care to avoid fluoridated water

A 2017 analysis of water samples from 50,000 water utilities in 50 states revealed more than 267 different kinds of toxins in U.S. tap water. To find out what’s in your tap water, check out the EWG Tap Water Database

Ideally, filter the water you use both for drinking and bathing, as immersing yourself in contaminated water may be even more hazardous to your health than drinking it







Dried Fish

Suggested by Longo

Dried Anchovies 3 Oz. Product of Japan. Healthy and Delicious by TastePadThai $8.15 & FREE Shipping on orders over $25 4's

Dried Anchovies 3 oz. Product of Japan

Dried anchovies are regularly used to add flavor to soups and stews, and they are enjoyed as a healthy snack,? ?condiment or side dish.

Question: Can these be eaten straight out of the bag?
Answer: Yes they could. I usually cook them as a side dish or use them for a broth.

Question: Are these sweet or salty?
Answer: More sweet than salty.

R Nice salty and Smokey taste to it a great alternative instead of eating chips

ROM AMERICA Korean Premium Small Size Dried Anchovy 227g [8 oz] $16.99 & FREE Shipping p 4's

Dried Louisiana Shrimp - 1.50 Ounce - Made Fresh in the USA - Sweet and Salty Flavor by Asia Trans & Co. $9.99 & FREE Shipping 4s

Dried Louisiana Shrimp packs a high protein punch
Large size dried shrimp caught fresh in the Gulf Coast USA
Makes a PERFECT addition to salads, Asian dishes, and soups
Spice up your cooking with a burst of FLAVOR. Top your favorite salads for extra protein

Mini Small Natural Sun Dried Scallops Conpoy Seafood Asian dried cuisine ingredient 3.2 oz. (90 g.) by Lungcha $22.99 ($0.26 / Gram) & FREE Shipping

Assorted 6 Packs of Otsumami (Japanese Dried Seafood Snack eaten with Sake) Set G (Broiled Fish, etc.) Ninjapo Wrapping by Ninjapo $26.99 ($4.50 / Count) & FREE Shipping 5s

"Otsumami" is a Japanese snack food enjoyed together with alcohol.
Popular Otsumami is made of dried seafood (squid, ray fin, shrimp , etc.).
Assorted 6 packs set of Otsumami such as dried fish.
Allergens: milk, wheat, soybeans, mackerel, shrimps, crabs
Only "Nippon Tomodachi" sell original "Ninjapo" Noshigami wrapped set. Noshigami is ceremonial wrapping paper attached to gift in Japan.

R Very delicious snack!!! Wow! This is very tasty Japanese assorted dried fish snacks!! Only regret that I haveis that I didn't order more!!

Itsumo Wild Ahi Tuna Fish Jerky Spicy (1 Pack) - Premium Sashimi Grade Yellowfin Tuna Fish - Healthy & All Natural Ingredients - Gluten Free $8.54 p 4s

PREMIUM QUALITY - Great jerky texture with no fishy taste or smell, using only fresh handline caught Wild Ahi (Yellowfin) Sashimi Grade Tuna. Wild fish jerky at its best.

ALL NATURAL INGREDIENTS - We use 100% natural ingredients which are gluten free, contain no preservatives, no nitrites, no added msg and is low sodium. We pride ourselves in making minimally processed healthy & clean protein products, which are high in omega 3. Dairy Lactose Free.

READY TO EAT - Packaged in a resealable bag to keep your tuna jerky fresh in between healthy snack breaks or perfect for camping & backpacking to give you that protein boost when you need it.

SUSTAINABLE FISHING - Our Jerky only uses fresh wild handline caught ahi yellowfin tuna fish. We are a Bluefin Tuna Safe & Dolphin Safe supporting company.

R Received this product and opened up one package to try. I ate it with a fork right from the foil pouch. It was good. The coconut oil did not affect the taste, which was something I wondered about. This is a good sized packet but a one serving size. It would be a great handy food to take along for lunch or snack or even hiking since it needs no refrigeration.

R Very surprised by the quality! I was recommended this by a friend and I was not sure what to expect but once I tasted some it blew me away. You can eat it by itself and it is delicious, but after adding in some chopped onion, tomato, and fresh garlic, and a small amount of lemon juice I was blown away. I did not ned to add any other oil/mayonnaise to keep it moist. I have since ordered it a few times and have played around with a variety of recipes and they have all been amazing. I also took a few packets with me camping and everyone in the group was very happy, they were expecting boring old canned tuna and were shocked by how fresh and good it tasted! I highly recommend this to anyone looking for a delicious addition to their breakfast lunch or dinner.

R It really does taste luscious! I don't need to add anything to it but a dash of coconut aminos brings out the flavor even more. You can taste the quality in the texture, no fishiness and no gooey liquids so you really could eat it out of the pack.

Eatable Small Fish Dried Sardine 30g by KANESHICHI $7.99 & FREE Shipping 5s

Ingredients: anchovy(Made in Japan), salt, antioxidant (extraction vitamin E)

R Good for making soups with

Cantina Star"Jukola Cod" Fish Jerky (Dried Fish), 80g $5.99 & FREE Shipping

100% Natural
Ready to Eat Snack
Great With Beer
Omega-3 Fatty Acid Benefits

Dried Grated Tuna Roe Bottarga - Sicily - 1.4 oz by Tre Torri $9.75 ($6.96 / ounce) + $7.75 shipping 4's

Dried grated tuna roe - A specialty from Erice in Sicily
Enhances any dish with a wonderfully intense sea flavor
From tuna fished in the local waters of the Island of Favignana in Sicily
Can be used straight out of the jar: Try it sprinkled on pasta, risotto or scrambled eggs
40 gr - 1.4 oz

R Tantalizing tickle for the taste buds

I’d never heard of bottarga until I watched a chef teaching bottarga sauce on the Food Channel. It sounded interesting enough to try it. The chef grated the bottarga from a block of the dried tuna roe. He explained that bottarga was relatively expensive. Also, it might be hard to find. Amazon sells the bottarga blocks too.

Bottarga most certainly hits the savory umami taste note. I’ve made spag sauce. I’ve used it in scrambled eggs. The 1.4oz jar is an inexpensive opportunity to experiment. See if bottarga flavor hits the spot before buying a brick.

R Simple pasta dish from Sicily

Traditional and simple Sicilian pasta, utterly delicious: While spaghetti cooks (15 min for Di Cecco) saute 2 cloves garlic chopped, 1 fresh hot pepper sliced lengthwise (I use Serrano) and some chopped parsley in 1/8 inch virgin olive oil (don't use a large pan). Drain pasta and pour oil mixture on add 1 heaping teaspoon grated bottarga stir thoroughly and eat. (1 serving; don't use too much oil as this retains heat and might burn your mouth). This Tre Torre grated bottarga is excellent.

R Here in the heart of the midwest, Italian exotica like bottarga is hard to come by, even in local Italian markets. I fell in love with its salty, fishy, granular goodness in Italy a couple of years ago. It's wonderful on pasta, salads, omelets. It's not easy to find even shopping online. This dried tuna roe has been a wonderful treat, and an excellent value for the price.


Blueberries

13 health benefits of blueberries







Fenugreek

Psst...This Blood-Sugar-Balancing Ingredient Might Also Soothe Bloating & Painful Periods mbg 10-20-18

Ever popped a turmeric supplement or maybe mixed some ashwagandha powder into your morning smoothie? Then you know the powerful healing role that herbs and spices can play in our lives. Whether it's fighting inflammation or easing stress and anxiety, these nutrient-packed remedies have offered relief to countless people for thousands of years—and now, studies are backing up their therapeutic properties.

Another potent oldie but goodie that fits the bill is FENUGREEK. "Fenugreek is an herb that's been used for thousands of years to treat a variety of conditions ranging from skin issues to pain, digestive ailments, and more," says Jessica Cording, M.S., R.D., CDN, registered dietitian and health coach. "You'll often see it in seed or powder form."

These days, modern science is finding that fenugreek—a longtime staple in Indian, Egyptian, and Middle Eastern cooking as well as ayurvedic and Chinese medicine—may actually live up to many of its ancient health claims.

Here's an inside look at the herb's various health benefits, how to use it in your cooking, and what to look for in a quality fenugreek supplement.

OK, so what is fenugreek?

Fenugreek (Trigonella foenum-graecum), also known as methi and shambalileh, is a plant that's part of the Fabaceae (or pea) family. Native to Asia and the Mediterranean, the plant typically reaches about 2 to 3 feet tall and consists of green spear-shaped leaves and small white flowers with pods containing small, aromatic yellowish-brown seeds.

Both fenugreek leaves and seeds are edible and can be used in cooking too--their flavor is strong, a bit sweet, and a little bitter (sort of reminiscent of burnt sugar). For thousands of years, they've been ground up and incorporated into curries, chutneys, tea blends, and spice rubs. Today, they're even used to flavor imitation maple syrup.

Various cultures throughout history have also used fenugreek medicinally. In ayurvedic medicine, it's been praised as an aphrodisiac and digestive soother. Meanwhile, in Egypt, fenugreek seeds were used to promote milk production in lactating women and relieve menstrual cramps. Ground fenugreek has also been taken internally to induce childbirth and used externally as a poultice for soothing skin irritation and infections.

As you can see, there are about a million and one ways to use the plant medicine—but what makes it so effective?

Let's unpack the health benefits of fenugreek.

Fenugreek is jam-packed with nutrients. One tablespoon of the seeds contains 3 grams of protein, 3 grams of fiber, 20 percent of your daily value of iron, and 5 percent of your daily value of magnesium—all for just 36 calories. Plus, fenugreek packs a variety of health-promoting phytochemicals. "Commonly used for gastrointestinal disorders, diabetes, and dysmenorrhea, the seed of fenugreek contains flavonoids, alkaloids, coumarins, and saponins," says Ilene Ruhoy, M.D., Ph.D., an integrative neurologist. "It's these constituents that seem to offer powerful anti-inflammatory, antioxidant, and anti-platelet activity, among other benefits."

And while there isn't enough evidence to officially recommend fenugreek to treat any specific health condition (more comprehensive clinical trials are needed), preliminary research does suggest this seed packs a serious health punch, thanks to its impressive nutritional profile. Here are a few ways it may help you:

1. It balances blood sugar and lowers cholesterol.

A pre-meal swig of apple cider vinegar isn't the only thing that will help keep blood sugar levels in check. Fenugreek seems to slow the absorption of sugars in the stomach and stimulate insulin, both of which help lower blood sugar in people with (or at risk for) type 2 diabetes. "Fenugreek is high in fiber and protein, so some of its benefits, like blood sugar management and appetite control, are thought to come from that," says Cording.

Fenugreek's gel-like soluble fiber is also thought to combine with bile acid and lower triglycerides and LDL cholesterol levels. In a recent study, 140 subjects with prediabetes were given either a placebo or 5 grams of fenugreek seed powder twice a day before meals over the course of three years. The fenugreek group experienced a significant reduction in fasting blood glucose levels and post-meal blood glucose levels and a drop in LDL "bad" cholesterol. But most impressively, at the conclusion of the study, the placebo group had a 4.2 times greater chance of developing diabetes compared to the people taking fenugreek.

Fenugreek powder may also help prevent blood sugar spikes when incorporated into baked goods, with one small study finding that bread containing 5 percent fenugreek powder was more effective at reducing insulin resistance among people with diabetes than regular wheat bread. Additional research shows that drinking fenugreek tea (made by mixing fenugreek seed powder in hot water) may be even more effective at balancing blood sugar and lowering cholesterol than consuming the seeds incorporated into food.

2. It provides relief from painful periods.

Dysmenorrhea (the physical pain and cramping associated with periods) has plagued women since the beginning of time. Various cultures, like the ancient Egyptians, looked to natural remedies like fenugreek and even cannabis to alleviate symptoms. Now, researchers suspect that the anti-inflammatory and analgesic properties of fenugreek seeds may be one big reason they've stood the test of time as a natural remedy.

In one study, women were either given a placebo or 900 milligrams of fenugreek seed powder three times a day for the first three days of their period for two consecutive menstrual cycles. While the severity of pain was reduced in both groups, the duration of pain decreased significantly in the second cycle of the fenugreek group only. Symptoms of fatigue, headaches, nausea, vomiting, and lack of energy also decreased with fenugreek, and no side effects were reported. (Here's how to tell if your period is signaling a hormonal imbalance.)

3. It can soothe bloating, constipation, and GI distress.

Long used as a digestive aid in ayurvedic medicine, fenugreek works to keep our guts happy and bowels moving in a few different ways. The most obvious way fenugreek combats constipation is with its high content of soluble fiber (3 grams per tablespoon). Soluble fiber absorbs water and adds bulk to stools, helping things move along smoothly. Since constipation often causes bloating and cramping, fenugreek may help alleviate those symptoms as well. (Want more ways to beat bloat? Try these eight science-backed tips.)

Fenugreek may also have demulcent properties, relieving irritation of the mucus membranes in the digestive tract by forming a protective film or coating of mucus over them. "Some people find that fenugreek helps with acid reflux," says Amy Shah, M.D., an immunologist and mindbodygreen Collective member. "The exact mechanisms are still a question, but it may pull lubrication into the GI tract so that both acid reflux and other stomach ailments get better." These properties may also help to prevent or heal a leaky gut.

For similar reasons, fenugreek might have anti-ulcer potential. One study on animals found that a gel solution derived from fenugreek seeds had comparable anti-ulcer effects to omeprazole, a proton-pump inhibitor found in medications like Prilosec. The fenugreek solution protected the mucus membrane layer of the stomach from damage and reduced the secretion of stomach acid—a reaction that could be promising for those with recurring heartburn and indigestion.

4. It increases breast milk production.

5. It provides relief for inflammatory skin conditions.

6. It increases sex drive for men and women.

A few other potential health benefits of fenugreek.

Some very preliminary studies have also looked at fenugreek's potential to aid in weight loss, improve exercise performance, and alleviate arthritis symptoms. But these claims aren't yet well-established by research, nor do they have as much anecdotal evidence behind them as some of the benefits above.

What you should look for in a fenugreek supplement.

Fenugreek is available in a few different forms: as whole seeds, ground powder, supplement capsules, and in teas. "For medicinal purposes, capsule formulations are the best form," says Ruhoy. That's because most brands use a standardized 500 milligrams of fractionated tempered fenugreek seeds, which is the form typically used in most studies. Plus, taking a capsule makes it easier to study any benefits you may experience, since you can keep track of how many you take much more easily than remembering how much fenugreek you sprinkled into a recipe.

There's no single recommended or ideal dose for fenugreek, since it may vary depending on the condition you're treating. But with supplements, it's likely a good idea to start with 500 milligrams per day and work your way up to the recommended dose on the label (usually 1,000 milligrams) as long as you don't experience any adverse side effects.

Since the U.S. Food & Drug Administration (FDA) doesn't regulate dietary supplements, it's smart to seek out a fenugreek supplement that's been tested by a credible third-party group like NSF, UL, or USP. These certifications verify that a supplement contains what the label says it contains and that it isn't contaminated with dangerous substances.

A few ways to use fenugreek seeds and powder.

If you don't go the supplement route, cooking with fenugreek seeds and seed powder is a simple, inexpensive way to boost your overall health and infuse some extra flavor into your meals. You can usually find them at specialty markets, and they're widely available online.

Be sure to store whole and ground fenugreek in an airtight container in a cool, dry, and dark place like a pantry. Typically, this will keep them fresh for up to six months.

Here are a few recipes to start experimenting with:

Take a straight spoonful: "Overnight-soaked fenugreek seeds are my preference," says Shah. Just take a spoonful in the morning to set yourself up for optimal digestion and balanced blood sugar.

Make a soothing tea: Another simple fenugreek recipe that Shah endorses: "Mix a spoonful of the powder into warm water and drink it." Or, to up the complexity a bit, you can boil whole fenugreek seeds with a couple of cardamom pods and a chamomile tea bag for 20 minutes. Serve with honey for a little extra sweetness and to complement fenugreek's naturally maple-y taste.

Make a sprouted salad topper: You can actually sprout whole fenugreek seeds, just as you would other seeds and beans, says Shah. Simply leave them overnight in water and then change the water in the morning, repeat for 2 to 3 days until you see green sprouts, then toss them into a salad or a grain dish for added flavor and texture. Use as a sweet or savory flavor booster: "Experiment with using fenugreek seeds and powder in spice blends, grain dishes, and other recipes," says Cording. Ground fenugreek seeds are often used in curries and can also be sprinkled into a variety of sauces, onto cooked greens or other vegetables, and into plain yogurt. For something savory and warm, try this inflammation-taming soup featuring fenugreek and turmeric. Or if you're craving something sweet, without the blood sugar spike, try out this fenugreek rice pudding.

Are there any side effects I should watch out for?

Fenugreek appears to be relatively safe in humans, and the most commonly reported side effects are minor, including gastrointestinal symptoms like diarrhea and dizziness if taken in high amounts, says Ruhoy. Keep in mind, though, that all children should also avoid fenugreek supplements, as there's not enough evidence to establish that it's safe for them. Some evidence suggests fenugreek may worsen asthma symptoms as well. Consuming it as a flavor-boosting ingredient in foods, however, is likely safe.

If you're on diabetes, blood-thinning, or anti-platelet medication, you should only use fenugreek under the care of a physician. Fenugreek may amplify the effects of these medications, potentially dropping your blood sugar levels too low or impairing your blood's ability to clot. Jiva USDA Organic Fenugreek Whole Methi Seeds 7 Ounce - Nearly 1/2 Pound $5.89 p 4's

Certified USDA Organic Fenugreek Whole (Methi Seeds)
High Purity, Excellent Aroma, and Great taste
Product of India - NO salt, NO MSG, NO GMO, NO Ethylene Oxide (ETO) treatment, NON-Irradiated
All Natural, No Artificial Colors, Flavors or Preservatives
Completely sealed to preserve aroma, purity and to avoid any contamination

Botanical name Trigonella foenum-graecum.

It is known as Methi Seeds in India, or Hulba/Hilbeh in Arabic.

These golden brown seeds, which are actually considered a legume, have a a pungent but heavenly aroma and distinct flavor. Sprout our seeds to use in salads, or add whole to a variety of Middle Eastern or Indian cuisines.

Ingredients
Organic fenugreek whole.Allergy Alert: Packaged in a facility that also handles tree nuts, peanuts, corn and soybean.

R Get all Greek with this Fenugreek. The product is great and I soak it in water overnight and drank the juice and chewed on the seed. Perfect brew for stabilizing your Glucose. Its a nice package and high quality!! It met my expectation and I am not the one that would get all excited about seeds..but believe me your Glucose will go down and next time you go to see your doctor, he will not be recommending all those Greek diabetic medicines to you.

R I take a spoon of these with a meal and it helps to control my sugar levels for type 2 diabetes

R This is the spice that is at the heart of English curry powder, it's also the "secret" ingredient in thousands of "secret" recipes.

Rani Fenugreek (Methi) Seeds Whole 14oz (400g) $8.99 p 5s

Fenugreek is Native to the eastern Mediterranean and is cultivated widely in India, Pakistan, Morocco, France and Argentina. Fenugreek is a favorite spice in South India and Sri Lanka, where it is not limited to curries, but may also be found in chutneys, lentil dishes, pickles, and vegetables.

The strong aromatic aroma of fenugreek is similar to that of celery and is a dominate ingredient in curry powders.

RECIPE: Mixed Vegetable Pickle Prep-time: 10 minutes Cooking time: 5 minutes Heat level: Medium Serving size: 1 jar

2 medium carrots cut lengthwise
1/2 head cauliflower florets
1 green mango cut in large pieces
1 lemon cut in medium pieces
1 tsp. Rani Turmeric Ground
1 tsp. Rani Chili Powder
1 tsp. sugar
1 1/2 tsp. salt
4 tsp. lemon juice
1 tbsp. olive oil
1 tsp. Rani Mustard Seeds
1 tsp. Rani Fenugreek Seeds

In a mixing bowl combine vegetables, turmeric, chili powder, lemon juice salt, and sugar.
Sauté mustard and fenugreek in a pan with oil for a few minutes and combine into mixing bowl.
Pour contents into air tight container and refrigerate.
Keeps for one month.
Pickle gets more flavorful as it ages.

R Product is awesome. Has aftertaste of turmeric and a lot of bitterness. Used some recepies from online to prepare fenugreek dishes. If you like to experiment with food that will be a perfect item to experiment with. The bitter taste is enjoyable and really supresses the appetite. Also using overnight liquid from fenugreek as a drinking tonic (cold or warm).

Rani Fenugreek (Methi) Seeds Whole 21oz (596g)--bigger bottle $10.99 p 5s

This phenomenal spice is featured by Dr. Oz for its health benefits!
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R Great for Hilbe
[Hilbe is a Yemenite paste made of fenugreek powder, spiced with a kick of z'hug. It is used in many modern Israeli dishes, and is a favorite at the Shabbat table alongside Yemenite soup and kubaneh bread. ... Soak the fenugreek powder in water for at elast 3 hours - joyofkosher.com]
This seed is amazing. We use it to make Hilbe. I know that a lot of people take it for health benefits (especially to boost milk supply for nursing mothers) but most people don't know how to make a nice tasting dip with this. The Hilbe has a unique taste and unique properties. You can eat hot or bitter things with it and it will always neutralize the taste of whatever you eat with it. It is a popular Yemenite Jewish dish served with anything from fish to soup to meat to bread and makes a great dip.

You can make a Google search for Hilbe recipes. The basic idea is;

1 Tablespoon of these seeds
1.5 cup of water plus 1 cup of water for soaking the seeds
1 bunch of fresh cilantro
fresh garlic and salt to taste

Soak the seeds in a cup of water overnight.
Empty the water leaving just the soaked seeds (the seeds expand from the water)
Rinse the seeds under running water and drain.
Add a half a cup of fresh water and blend the soaked seeds and the cilantro with a blender. (the water is so the blender should not have to work to hard. Add just enough for the blender to blend the seeds well).

Refrigerate for 3 hours.

Mix with a mixer while gradually adding the rest of the water. The mixture should get a frothy and gel like texture.
Add the crushed garlic and salt.

Now it is ready to serve.
You can refrigerate for 2 days. If you want to keep it for longer; you can either re-mix with a mixer to make it gel up again, or you can freeze the blended mixture before mixing with a mixer and mix when you are ready to serve it within a day or two.

We made a larger recipe and froze serving size parts in plastic cups.
I hope you will enjoy this recipe. I added a photo that I found on the internet of the final results. It is not so much work and worth the effort.







Tahini or Sesame oil

8 Ways to Use Tahini

Dip raw veggies in it. ...

For a simple snack, reach for tahini instead of ranch dressing next time you're looking for a dip for crudités. Add lemon juice, salt, and a dash of pepper or hot sauce for extra flavor.

Spread it on toast. ...

perhaps with a little honey or agave syrup, tahini can be part of a balanced breakfast.

Drizzle it on falafel. ...

For a no-stress summer meal, warm up store-bough frozen falafel and stuff it a pita. Thin out your tahini by adding add a few tablespoons of hot water and lemon juice and then drizzle it over the sandwich.

Use it to make Tarator sauce. ...

Tarator is a little-known but much-loved multipurpose sauce that's particularly tasty for dipping grilled chicken or steamed vegetables. Add 4 cloves minced garlic to ½ cup tahini, ½ cup lemon juice, and ¼ cup parsley. Pulse in a food processor until combined.

Dress your salad with it. ...

Give your balsamic dressing a break and try a tahini-based salad dressing instead. For an easy recipe, combine ½ cup tahini and ½ cup olive oil with 2 teaspoons apple cider vinegar, 2 teaspoons of lemon juice, and 2 teaspoons of grated ginger in a blender. Drizzle over your greens and enjoy.

6. Make a double sesame burger. ...

Why should the bun get all the sesame love? Tahini is super as a mild condiment on meats. Use it straight or enhance with a little lemon juice and smoked paprika and spread it on your burger. Some feta and cucumbers would complete the Mediterranean theme.

Stir it into soup. ...

I recently suggested peanut butter as an alternative to flour and butter based roux for thickening soups. Because tahini and peanut butter have a similar consistency, you can use tahini as an alternative soup thickener, too.

Have Main Course Baba Ghanoush

Roast a baby eggplant in the oven, until soft. Combine 2 tablespoons tahini with a clove of crushed garlic, lemon juice, and salt and pepper to taste. Cut a slit in the eggplant and spread tahini inside for a kind of deconstructed baba ghanoush.
.

How Sesame Seeds Could Save Your Life gmi 10-20-18 by Sayer Ji, Founder

We don't think of sesame seed paste as a 'life saver,' but compelling research shows it is capable of reducing blood markers of cardiovascular disease risk by 39% within only six weeks.

Sadly, in the Western world, when the average Joe thinks of protecting himself from heart disease, aspirin and statin drugs are often as high on the list – if not higher – than exercise and eating better. Through decades of intense marketing and miseducation millions have been made to think of the #1 killer as an inevitable force; one against which we fling pills and various pharmaceutical potions to 'minimize risk,' never to strike to the core of the problem and resolve it permanently.

This is one reason why natural medicine continues to gain popularity, as it is founded in more than a palliative approach to disease, and does not require the ingestion of patented chemicals (i.e. pharmaceuticals) whose side effects are often worse and far more plentiful than their claimed therapeutic ones. Instead of simply managing and/or suppressing symptoms, the goal is to invoke bodily self-healing, which is to say remove the interference that keeps it from doing so. And often, this is simply a matter of modifying the diet – adding something medicinal here, removing something not so healthy there.

One of the most promising studies to come through the biomedical pipeline of late was a gem published in the journal Archives of Iranian Medicine, and which looked at a traditional, sesame-based food-medicine known as Ardeh (aka tahini) for its ability to decrease cardiovascular risk factors in type 2 diabetics – a group whose risk of cardiac mortality is greatly enhanced due to unhealthy ratios and quantities of blood lipids associated with chronically elevated blood sugar, glycation and insulin resistance.

Titled, "Ardeh (Sesamum indicum) Could Improve Serum Triglycerides and Atherogenic Lipid Parameters in Type 2 Diabetic Patients: A Randomized Clinical Trial",[i] the study consisted of 41 patients with type 2 diabetes, who were randomly assigned to one of the two groups: group A (Ardeh 28 g/d, n = 21) and group B (control, n = 20). The patients in group A were given 28 grams (two tablespoons) of Ardeh with their breakfast, while group B patients continued with their regular breakfast, both for six months (the energy content of both groups was kept within the same range).

Both groups were evaluated at baseline and six weeks later for blood pressure, serum levels of total cholesterol (TC), triglycerides (TG), LDL-C, HDL-C, and the so-called atherogenic index (i.e. heart disease promoting index) of plasma (AIP; log TG/HDL-C), TC/HDL-C ratio, and LDL/HDL-C ratio .

Remarkably, after the six week test period, significant positive changes were reported:

"After six weeks, there were significant decreases in serum TG (15.3 mg/dL) and AIP (39 %) in group A. Moreover, slight decreases in serum TC, LDL-C, and other atherogenic lipid parameters and a mild increase in HDL-C also were observed during Ardeh supplementation. Anthropometric measures and blood pressure were unchanged during the study period in both groups."

Based on these promising observations the researchers concluded: "Ardeh could have favorable effects in decreasing CVD risk factors in type 2 diabetics." Keep in mind that they found a 39% decrease in the so-called atherogenic index of plasma (AIP), which is no small effect for a relatively small dietary change.

It should be noted that the brand of tahini used in this study (Oghab Halva Company) had no additional additives or oil. It was ground sesame seed, plain and simple. Were this a drug trial, results like these would be broadcast the world over as the next life-saving (multi-billion dollar selling) blockbuster drug. For a more detailed explanation of the results, read the entire study at the link here. [http://www.ams.ac.ir/AIM/NEWPUB/13/16/11/008.pdf]

This is not the first human clinical study to find a beneficial effect of sesame on cardiovascular health or diabetes. Here are few others:

A 2012 study published in the European Journal of Preventive Cardiology found that "Sesame oil consumption exerts a beneficial effect on endothelial function in hypertensive men.[ii]

A 2010 study published in the journal Clinical Nutrition found that "Sesame oil exhibits synergistic effect with anti-diabetic medication in patients with type 2 diabetes mellitus."[iii]

A 2006 study published in the Journal of Medical Food found that "The substitution of sesame seed oil as the sole edible oil lowers blood pressure and glucose in hypertensive diabetics."[iv]

A 2006 study published in the Yale Journal of Biological Medicine found that "Sesame seed oil has a beneficial effect in hypertensive patients on either diuretics or beta-blockers."[v]

Sesame is truly a super star among medicinal foods. In fact, recently, we reported on a study that found that eating 40 grams of sesame seeds, or the equivalent of TWO TABLESPOONS OF TAHINI, WAS SUPERIOR TO TYLENOL IN REDUCING PAIN IN THOSE SUFFERING FROM KNEE ARTHRITIS. You can also take a look at the over 40 health benefits of sesame seed and/or its components on our sesame seed health benefits research page to learn more about this remarkable healing food.

Let's face it. At this point, with human clinical research from respected, peer-reviewed journals revealing that simple dietary changes – yes, as simple as eating some sesame paste (tahini) daily -- can have huge impacts on risk factors for the most deadly and common diseases known in modern times, the time has come to reevaluate what exactly it is that is going on under the name of medicine today. Drugs don't cure disease any more than bullets cure war. Foods, on the other hand, can be curative, and may just help us to put our 'war against heart disease' – like are failed 'war on cancer' -- to rest once and for all.

Finally, for a quick tahini recipe, take a look at this About.com how to, and consider super-charging the heart-friendly properties of this food with the addition of garlic, whose life-saving properties we have expanded on in another article.

References

[i] Parvin Mirmiran, Zahra Bahadoran, Mahdieh Golzarand, Asadolah Rajab, Fereidoun Azizi. Ardeh (Sesamum indicum) Could Improve Serum Triglycerides and Atherogenic Lipid Parameters in Type 2 Diabetic Patients: A Randomized Clinical Trial. Eur J Prev Cardiol. 2013 Apr;20(2):202-8. doi: 10.1177/2047487312437625. Epub 2012 Jan 25.

[ii] Kalliopi Karatzi, Kimon Stamatelopoulos, Maritta Lykka, Pigi Mantzouratou, Sofia Skalidi, Nikolaos Zakopoulos, Christos Papamichael, Labros S Sidossis. Sesame oil consumption exerts a beneficial effect on endothelial function in hypertensive men. Eur J Prev Cardiol. 2012 Jan 25. Epub 2012 Jan 25. PMID: 22345690

[iii] Devarajan Sankar, Amanat Ali, Ganapathy Sambandam, Ramakrishna Rao. Sesame oil exhibits synergistic effect with anti-diabetic medication in patients with type 2 diabetes mellitus. Clin Nutr. 2011 Jun ;30(3):351-8. Epub 2010 Dec 16. PMID: 21163558

[iv] D Sankar, M Ramakrishna Rao, G Sambandam, K V Pugalendi. A pilot study of open label sesame oil in hypertensive diabetics. J Med Food. 2006 Fall;9(3):408-12. PMID: 17004907

[v] D Sankar, M Ramakrishna Rao, G Sambandam, K V Pugalendi. Effect of sesame oil on diuretics or Beta-blockers in the modulation of blood pressure, anthropometry, lipid profile, and redox status. Yale J Biol Med. 2006 Mar;79(1):19-26. PMID: 17876372

Open Sesame! Health Benefits GMI 10-20-18 By: Sayer Ji, Founder

Here are just 10 evidence-based medicinal properties of this food-medicine:

Diabetes: A study published in 2011 in the Clinical Journal of Nutrition showed that sesame oil improved the effectiveness of the oral antidiabetic drug glibenclamide in type 2 diabetic patients. [1] Another study published in 2006 in the Journal of Medicinal Foods showed that the substitution of sesame seed oil as the sole edible oil lowers blood pressure and glucose in hypertensive diabetics. [2]

High Blood Pressure: A study published in 2006 in the Yale Journal of Biological Medicine showed that sesame seed oil has a beneficial effect in hypertensive patients on either diuretics or beta-blockers. Substitution of all dietary oils with sesame oil brought down systolic and dystolic blood pressure to normal, in addition to decreasing lipid peroxidation (bodily rancidity) and antioxidant status. [3] One of the compounds identified behind sesame seed's antihypertensive effects are peptides that act as angiotensin I-converting enzyme inhibitors.[4]

Gingivitis/Dental Plaque: Sesame seed oil has been used for oral health for thousands of years in the traditional Indian medical tradition known as Ayurveda in a process known as "oil pulling." It involves swishing sesame seed oil in the mouth for prolonged durations and has been said to prevent teeth decay, halitosis, bleeding gums, dry throat, and for strengthening the teeth, gums and jaw. Clinical research now confirms that it compares favorably to chemical mouthwash (chlorhexidine) in improving plaque-induced gingivitis,[5] and that it is capable of reducing Streptococcus mutans growth associated with oral plaque formation. [6]

Banyan Botanicals Sesame Oil, 34 oz - USDA Organic - Pure & Unrefined - Ayurvedic Oil for Hair, Skin, Oil Pulling $23.74 p 4's [1 oz = 30 ml]

365 Everyday Value, Organic Sesame Seed Oil, 8.4 fl oz unavailable

365 Everyday Value, Organic Sesame Seed Oil, 8.4 Fluid Ounce $4.29 p 4's reserved for Prime members only

Infant Health/Massage Oil: A study published in the Indian Journal of Medical Research in 2000 showed that massaging infants with sesame oil improved both their growth and post-massage sleep, in comparison to control oils such as mineral oil.[7]

Multiple Sclerosis (MS): In the animal model of MS, also known as experimental autoimmune encephalomyelitis, sesame seed oil protects mice from developing the disease by reducing IFN-gamma secretion, a key factor in initiating AUTOIMMUNE INFLAMMATION and injury in the nervous system.[8]

Antibiotic-Induced Kidney Damage: Sesame seed oil protects against gentamicin-induced kidney damage in rats by reducing oxidative damage caused by the antibiotic.[10]

Atherosclerosis: Sesame seed oil prevents the formation of atherosclerotic lesions in mice fed an atherogenic diet.[11] The antioxidant and anti-inflammatory lignan found within sesame seeds known as sesamol has been identified to be partially responsible for its anti-atherogenic properties. In fact, sesamol has been shown to possess over two dozen beneficial pharmacologically active properties, many of which may contribute to improving cardiovascular health.

Depression: The sesame lignin sesamol was shown to exert an antidepressant-like effect in behavioral despair in chronically stressed mice, specifically by modulating oxidative-nitrosative stress and inflammation.[12]

Radiation-Induced DNA Damage: Sesamol has been shown to protect against gamma radiation-induced DNA damage, likely through its antioxidant properties. [13] ... When compared to another powerful antioxidant, melatonin, it was found 20 times more effective as a free radical scavenger.[15]

Cancer: Sesame contains a fat-soluble lignin with phytoestrogenic properties known as sesamin, and which has been studied for inhibiting the proliferation of a wide range of cancer cells

Sesame deserves to be recognized, along with garlic, honey, turmeric and a select few other substances, as an easily accessible and affordable food-medicine that, if consumed regularly, could quite possibly save lives.


Cereals

Sorry Bullwinkle, but it turns out that some breakfast cereals have something else too:
glyphosate, "a systemic, broad-spectrum herbicide that kills things not genetically
modified to resist it." I do not know if your kids are genetically engineered to be Roundup Ready, but mine weren't.







Fridge

9 fruits and vegetables that don’t like the fridge










Cleanup

How to clean annoying messes on your kitchen appliances and tools


Smothered, saucy and comforting dinner recipes










Sumac spice

Sumac, is any one of about 35 species of flowering plants in the genus Rhus and related genera, in the family Anacardiaceae. The dried and powdered fruits of Rhus coriaria are used as a spice in Middle Eastern cuisine. Wikipedia

Spice House Sumac glass jar 1 cup 4.8 oz $9.49 [1.00/oz]

Amz Spicy World Sumac 7oz - (Ground Sumak Spice)

$6.95 p 4's [1.00/oz

HIGH QUALITY SUMAC - Our Sumac is Fresh, non GMO, No Additives, Preservatives or Anti Caking Agents. Just ground Sumac spice.

SALT SUBSTITUTE - Sumac is a great salt substitute

R This sumac is softer, gentler, and milder than some others in a more coarse of a grind. It doesn't "cut" through the taste of your main dish. It adds subtle tangy flavor. I know many people who prefer the more sour "intense" tangy sumac that results in more crisp cut-through in the palette and food. This won't do that. This sumac has a bit of a sweeter, milder flavor instead of that strong sour taste of others. I prefer this.

Amz Eat Well Premium Foods | Sumac Spice Powder 8 oz Reseable Bag, Bulk Ground Turkish Sumac Berries

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Amz The Spice Way - Pure 100% Sumac, No Salt, no GMO, no Irradiation, Spice Seasoning Powder 4oz (resealable bag)

Amz USimplySeason Ground Sumac Seasoning Powder, 2 Oz Bottle - All Natural, Salt-Free Spice

$8.99 p 5s [4.50/oz]

See link for roast chicken recipe

$12.90 p 4's [3.25/oz

Amz Spicely Organic Sumac - Tin

$35.68 ($11.89 / Ounce) p 3's]

Ground Sumac Berries by Savory Spice

Use promo code SR9509F11730 at checkout to receive 10% off your first order! Check your email for your password.

1 Cup Bag - $9.25 (Per Ounce Cost: $1.95)

5s

R I couldn't find this in the grocery store and Dan came through when I needed it for shawarma meatballs. Proud to support a local small business owner.

Why You Should Start Cooking With Sumac - Tangy Middle Eastern spice adds a big flavor punch - Food Republic

If you’ve ever dined in a Middle Eastern restaurant, you may have noticed the dark red powder that dusts everything from salads to meat to baklava. It’s sumac, and it packs a wallop of tart, lemony, almost vinegar-like flavor that brightens salad dressings, popcorn, even Bloody Marys. It’s a spice every kitchen should have, and one that isn’t as hard to come by as you might think.

Where it’s from:

It might surprise you to learn that this dry red powder isn’t a true spice — it gets harvested from the fruit of the sumac, or sumach flower, a member of the cashew family. Although it’s prevalent in Middle Eastern cooking, the plant hails mainly from subtropical and temperate areas in Africa and North America. But that doesn’t mean you can’t find the plant growing in Iran, Turkey or Yemen, three regions that covet the ancient seasoner.

As for its use, over 2,000 years ago the Greek physician Pedanius Dioscorides wrote on the health properties of sumac in his epic tome De Materia Medica, and doctors as well as cooks have employed it for centuries. Medicinally it was utilized as an astringent, antiseptic and tonic. At one time there was even sumac pink lemonade, which helped cool feverish patients in addition to tasting good. In North America, the indigenous peoples also used fragrant and smooth sumac in beverages, mainly to create a concoction similar to beer.

When it’s in season:

Harvested from the drupes, or stone fruit, of the sumac flower, this plant grows from early spring until late fall. However, its peak season is late summer through the middle of fall, and you can even find it yourself if you are tromping through the woods. Just be sure you don’t end up with poison sumac instead of the edible stuff. The former has white berries, not red, and instead of the flowers standing straight, they droop.

What to look for:

There are many types of sumac you might find, including winged sumac, Sicilian sumac, fragrant or lemon sumac, littleleaf sumac, staghorn sumac, skunkbush or sourberry sumac and the most common, smooth or scarlet sumac. You can use any of these types (just stay away from poison sumac for the obvious reason) in cooking, though in stores you will usually find fragrant or smooth sumac. It all comes in powder form, and as long as you purchase it in a sealed container, it’s good to go.

How to store it:

Like other spices, sumac should be kept in a closed container at room temperature or, if for some reason you end up with a whole lot of the stuff, in an airtight vessel in the refrigerator.

How to prepare it:

The most basic use for sumac is sprinkled on top of things — fresh greens, a cucumber salad, grilled chicken or bread. However, some chefs are taking the ingredient and turning it on its head. “We use sumac in many different ways, from making vinaigrettes out of it to curing meats, seasoning meat and fish, and I have even made desserts with it, including puddings and ice cream,” says chef Dave Santos of Louro in Manhattan. “I like the acidity or citrus quality of sumac, which helps lend itself well to a lot of different ingredients.” As for desserts, Santos says it posseses a gentleness that works well in lieu of lemon. “When you think about sumac you think about its lemony quality along with a bit of astringency, just like a little pith from a citrus,” he said. Hence, he makes a traditional-style pudding that tastes of lemons but doesn’t have a lick of the fruit.

More traditionally, Tarik Fallous of Au Za’atar in NYC uses sumac in his house-made za’atar mixture, dusts it on pita, scatters it on top of traditional fattoush salad, mixes it into marinades and encrusts lamb chops with the stuff. Fallous also coats his Phoenician fries with it, a trick that adds a lemony kick to the crisp potatoes. “Sumac has a tart flavor, and in fact centuries ago, it served as the tart, acidic element in cooking before Romans introduced lemons in the region,” the chef and owner says. “I like to use it with fish and chicken, and I think that it adds liveliness and great flavor to vegetables. It is also great to use in a salad dressing that does not contain vinegar.” When using sumac in your own kitchen, Fallous warns, “Be aware that most sumac mixes have a pinch of salt so you should cut on salt.”

Sumac, Kithcn

Taste: Sour
Most Popular Use: Spice blends, dry rubs, salads

The sumac bush, native to the Middle East, produces deep red berries, which are dried and ground into coarse powder. The spice was long used in Europe to add tartness to many dishes until the Romans introduced lemons to the area. While it’s less common, the berries may also be sold whole. Ground sumac is a versatile spice with a tangy lemony flavor, although more balanced and less tart than lemon juice. A small sprinkle also adds a beautiful pop of color to any dish.

Sumac is a widely used, essential spice in Middle Eastern and Mediterranean cooking. It’s used in everything from dry rubs, marinades, and dressing. But its best use is sprinkled over food before serving.

It pairs well with vegetables, grilled lamb, chicken and fish. Sumac is one of the main components in the spice mix za’atar, and is used as a topping on fattoush salad, and makes a nice topping on dips like hummus.

Savory Spice Shop

A bushy shrub of the Anacardiaceae family, reaching to 3m (10 ft). It has light gray or reddish stems which exude a resin when cut. Young branches are hairy. The leaves are hairy on the underside. In autumn the leaves turn to a bright red. White flowers are followed by conical clusters of fruit, each enclosed in a reddish brown hairy covering.

Easily propagated by seed, sumac grows best in poor soils. In Sicily, where it is widely cultivated and grows wild in the mountains, its quality is found to increase proportionately the higher it is sited.

Other Names

Elm-leafed Sumac, Sicilian Sumac, Sumach, Sumak, Summak, Tanner’s Sumach

French: sumac
German: Sumach
Italian: sommacco
Spanish: zumaque
Arabic: sammak

Za’atar is a blend of sumac and thyme use to flavour labni, a cream cheese made from yogurt.

Substitute for Sumac
Lemon zest with a little salt makes a reasonable stand-in for sumac.

World Spice

Sumac is a spice singularity. There is nothing else like it. The deep cabarnet-colored sumac berry is ground and dried to impart a tart, lemony flavor with a refreshing complexity. Sumac’s traditional usage in Middle Eastern cuisine sees it added to everything from meat rubs and kebabs to yogurt dips.










Mushrooms

The Best Way To Use Mushrooms For Age-Reversing & Potent Detoxification

Mushrooms are often used as a tasty addition to many meals without much thought given to their nutritional value. While fungi aren't always the most appealing choice to everyone, mushrooms have been used for thousands of years in many cultures for their medicinal properties, and research is now starting to prove what people have known for years—mushrooms are one powerful superfood group.

In my functional medicine clinic, I encourage regular consumption of mushrooms to my patients. There are thousands of mushrooms in existence ranging from poisonous to psychedelic, but I focus on the ones that are considered adaptogenic. These varieties support and bring balance to different areas of the body that are out of whack while also still being sulfuric to aid in methylation—your body's regulator of detox and inflammation pathways.

So next time you hit the grocery store, step away from your usual Portobello, and reach for these other next-level varieties to seriously elevate your health:

1. Chaga

Often used in Eastern European traditional folk medicine, current research is proving chaga's ability to help heal various ailments. In particular, the phenolic content in chaga makes it a powerful tool to fight free radicals to reduce cell oxidation and help your skin glow.

Chaga is also used as an antiviral against the flu and has been shown to boost and rebalance the immune system. Cancer is also no match for this mushroom as lung, brain, and liver cancers have all been found to decrease with intake of chaga.

2. Cordyceps

If you are really looking for natural beauty support, look no further than cordyceps. This mushroom will act as your fountain of youth by increasing the antioxidants glutathione peroxidase and superoxide dismutase while decreasing lipid peroxidation activity and pro-inflammatory monoamine oxidase, which contribute to signs of aging. Cordyceps also does wonders to rebalance hormones and help restore energy for those struggling with adrenal fatigue.

3. Lion's mane

For anyone looking for added brain support, my first recommendation is Lion's mane. Its neuroprotective properties are second to none and the perfect choice for alleviating brain fog and enhancing cognitive function due to its amount of nerve growth factors, which protect and regenerate brain tissue. One study found that those who took a lion's mane supplement for 16 weeks showed significantly higher cognitive function compared to those who didn't.

4. Himematsutake

Also known as Royal Sun Agaricus, this mushroom is a next-level cancer fighter. Blazein is a specific protein found in this mushroom that has been shown in studies to kill cancer cells. One study in particular showed that this mushroom began to kill lung cancer cells after three days and stomach cancer cells after just two days.

5. Maitake


Multiple studies have shown that maitake is able to reduce the growth of cancer cells and suppress tumor growth through its ability to boost the immune system. Maitake can also improve glucose tolerance and blood sugar in cases of diabetes.

6. Oyster

If you are struggling with systemic inflammation, load up on oyster mushrooms, which have been found to soothe inflammation and aid in healing inflammation-related health problems such as cancer and heart disease.

7. Reishi

Blood sugar issues are a serious problem in our society with 50 percent of Americans being either prediabetic or diabetic. Ongoing blood sugar problems can contribute to further hormone imbalances, fatigue, weight loss resistance, chronic inflammation, and so much more. Focusing on a plant-based ketogenic diet is one way to battle this epidemic, and mushrooms are a great nutrient-dense low-carb option.

Multiple studies have proved reishi's ability to lower blood sugar in those diagnosed with diabetes as well as down-regulating alpha-glucosidase, the enzyme responsible for turning starch into sugar in the body. It can also help improve symptoms associated with diabetes such as kidney problems and poor wound healing.

8. Shiitake

Packed with B vitamins, shiitake mushrooms work to support optimal brain health and healthy adrenal function. Shiitake is yet another cancer fighter and has been shown to shrink tumors. This mushroom also has powerful antimicrobial properties and cholesterol-lowering abilities.

9. Turkey tail

Texas Turkey Tail

Perhaps one of my personal favorites from this list, and the most well-researched, it is my go-to choice for patients dealing with small intestinal bacterial overgrowth (SIBO) and candida yeast overgrowth.

Mushroom Turkey Tail

Turkey tail also works to fight cancer by boosting the immune system with its polysaccharides content. One study showed that the polysaccharide known as PSP in turkey tail greatly improved immune health in 97 percent of cancer patients.

Are mushrooms safe for everyone?

The beauty of adaptogens is that they are generally safe for everyone. Since every person's health case is different, what works for one person may not be the most relevant for another. Specific dosages can vary, but I like to recommend to my patients having some type of adaptogenic mushroom three times a week minimum. Start out small and give your body time to adjust before gradually increasing your dosage.

What's the best way to eat therapeutic mushrooms?

I personally like to incorporate whole mushrooms into my regular meals sautéed as a side dish or on top of my salads. When buying whole mushrooms, it is essential to look for organically grown varieties as conventional mushrooms can be highly toxic due to the fact that mushrooms are extremely porous in nature and easily absorb pesticides and other chemicals. Depending on the stores in your area, it may be more difficult to find organic versions of adaptogenic mushrooms since they are such a specialty item. If this is the case, you can buy dried mushrooms online or, to save on cost, buy an organic kit online and grow your own! Not only will you be getting nutritious food medicines, you'll have a fun new hobby!

If you're not a fan of the taste or texture of mushrooms, you can get these in powdered form, extracts, or in supplement form. Just like the whole food versions, you need to make sure these are organic. Some of my favorite brands include OM and Four Sigmatic. When you are in a hurry, powders are a great way to get your serving in of adaptogenic mushrooms for the day as they can be added to any beverage, smoothies, soups, or sprinkled on top of your favorite meals. I love to add these to my coffee to make an elevated adaptogenic latte.

Age-Reversing Mushroom Latte

1 cup organic hot coffee
½ teaspoon each powdered chaga and cordyceps
Desired amount of almond or coconut milk
2 tablespoons raw cacao powder
1 tablespoon raw organic honey or other desired sweetener; add more or less to taste

Add hot coffee into a large coffee mug.

Add in mushroom powder, cacao powder, and desired sweetener to coffee and stir to combine.

Pour in milk and froth with a milk frother.










Uncommon Fruits

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

One persimmon provides 55 percent of the recommended daily vitamin A, 21
percent of the recommended daily vitamin C, fiber, B vitamins, other
minerals such as manganese, copper, and phosphorous, and phytonutrients,
antioxidants and flavonoids to help prevent cancer. (iStock)

Fun facts: The national fruit of Japan (though they originated in China), persimmons are in season from September through December, making them regulars in holiday cooking. During the fall harvest, some people attempt to predict upcoming winter weather by peeking at the pattern inside persimmon seeds. If the pattern resembles a fork, it will be a mild season. A spoon suggests a snowy winter, and a knife indicates bitter cold and wind that will cut like a knife. There are two types of persimmons: the hachiya, which is shaped like an acorn and is bitter before ripening, and the fuyu, which is sweet, round and usually seedless. Buy this latter variety and eat when it’s firm but not hard.

Nutrition: One persimmon provides 55 percent of the recommended daily vitamin A, 21 percent of the recommended daily vitamin C, fiber, B vitamins, other minerals such as manganese, copper and phosphorous, and phytonutrients, antioxidants and flavonoids to help prevent cancer.

Ways to serve: Chop the crisp, sweet flesh to include in a lunch box, eat like an apple (peeling is optional), make a mozzarella- (or any kind of cheese) and-persimmon sandwich, top a bowl of ice cream, add to salads, mash into baby food once a baby is 8 to 10 months old, add color to a cheese plate, bake in muffins, or make into a chutney.

Star fruit (carambola)

One star fruit provides 76 percent of the recommended daily vitamin C,
in addition to fiber, potassium, copper and B vitamins. (AFP/AFP/Getty Images)

Fun facts: When cut crosswise, this fruit looks like a star, hence its name. Star fruit, which is native to parts of Southeast Asia, tastes similar to a grape. The larger varieties tend to be sweeter, and the entire fruit is edible, skin and all. Star fruit are ripe when they are vibrant yellow; if brown spots appear, pop the fruit in the refrigerator. The few seeds are edible or can be discarded.

Nutrition: One star fruit provides 76 percent of the recommended daily vitamin C, in addition to fiber, potassium, copper and B vitamins.

Ways to serve: Slice star fruit for a snack or add to a lunch box, blend into smoothies, chop for chutney or salsa, add color and interest to a fruit salad, or give sweetness and appeal to leafy green salads.

Dragon fruit (pitaya)

One dragon fruit provides phytonutrients,
antioxidants and flavonoids, B vitamins,
15 percent of the daily recommended vitamin C,
iron and calcium. (Deb Lindsey/For The Washington Post)

Fun facts: Dragon fruit, believed to be native to Central America, are technically part of the cactus species, yet look like a smaller, softer, pinker pineapple. They are mildly sweet, described by my daughter as a mix of a kiwi and watermelon. They’re ripe when firm but not hard. The pink-fleshed fruits tend to be higher in nutrients and a bit sweeter than the white-fleshed ones. Pitaya trees produce fruit multiple times a year, yet the flower blooms just once a year, and only at night, so it is quite a spectacle.

Nutrition: One dragon fruit provides phytonutrients, antioxidants and flavonoids, B vitamins, 15 percent of the daily recommended vitamin C, iron and calcium.

Ways to serve: Slice lengthwise, then quarter, and peel off and discard the skin. You can eat the black seeds along with the flesh. Chill it, then chop into cubes or shape with a melon baller for a fruit salad. Frozen dragon fruit pieces for smoothies are found in many grocery stores.

Litchi (lychee)

One half-cup of litchi provides more than 100 percent of the daily recommended
vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins,
potassium and phosphorous. Litchi can be an allergen. (TOBIAS SCHWARZ/AFP/Getty Images)

Fun facts: These fruits, which originated in southern China, have a tough, bumpy skin that is easily peeled to reveal white flesh much like a peeled grape. Litchi fruits have one inedible seed. Litchi trees are high-producing, with one Florida tree yielding a record-breaking 1,200 pounds of fruit in one year.

Nutrition: One half-cup of the fruit provides more than 100 percent of the daily recommended vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins, potassium and phosphorous. Litchi can be an allergen.

Ways to serve: Chop into a salad, or use to flavor drinks such as iced tea.

Kiwano (horned melon)

A cup of kiwano, or horned melon, seen at left, has almost as much
protein as a tablespoon of peanut butter. (Toni L. Sandys/The Washington Post)

Fun facts: When ripe, this spiked fruit, native to Africa, is bright orange on the outside. On the inside, it is slimy green, much like a kiwi — but with a taste more similar to a banana with a hint of cucumber. It appeals to kids because of its alien appearance. To eat, cut it in half and scoop out the middle. The seeds are edible like cucumber seeds, as is the skin. Do not refrigerate.

Nutrition: A cup of kiwano melon has almost as much protein as one tablespoon of peanut butter, plus vitamin C, iron, potassium and lesser amounts of phosphorous, zinc, magnesium, calcium and copper.

Ways to serve: Toss on salads, or blend and add to smoothies, salad dressings and drinks.










Persimmon

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

One persimmon provides 55 percent of the recommended daily vitamin A, 21
percent of the recommended daily vitamin C, fiber, B vitamins, other
minerals such as manganese, copper, and phosphorous, and phytonutrients,
antioxidants and flavonoids to help prevent cancer. (iStock)

Fun facts: The national fruit of Japan (though they originated in China), persimmons are in season from September through December, making them regulars in holiday cooking. During the fall harvest, some people attempt to predict upcoming winter weather by peeking at the pattern inside persimmon seeds. If the pattern resembles a fork, it will be a mild season. A spoon suggests a snowy winter, and a knife indicates bitter cold and wind that will cut like a knife. There are two types of persimmons: the hachiya, which is shaped like an acorn and is bitter before ripening, and the fuyu, which is sweet, round and usually seedless. Buy this latter variety and eat when it’s firm but not hard.

Nutrition: One persimmon provides 55 percent of the recommended daily vitamin A, 21 percent of the recommended daily vitamin C, fiber, B vitamins, other minerals such as manganese, copper and phosphorous, and phytonutrients, antioxidants and flavonoids to help prevent cancer.

Ways to serve: Chop the crisp, sweet flesh to include in a lunch box, eat like an apple (peeling is optional), make a mozzarella- (or any kind of cheese) and-persimmon sandwich, top a bowl of ice cream, add to salads, mash into baby food once a baby is 8 to 10 months old, add color to a cheese plate, bake in muffins, or make into a chutney.










Star fruit (carambola)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Star fruit (carambola)

One star fruit provides 76 percent of the recommended daily vitamin C,
in addition to fiber, potassium, copper and B vitamins. (AFP/AFP/Getty Images)

Fun facts: When cut crosswise, this fruit looks like a star, hence its name. Star fruit, which is native to parts of Southeast Asia, tastes similar to a grape. The larger varieties tend to be sweeter, and the entire fruit is edible, skin and all. Star fruit are ripe when they are vibrant yellow; if brown spots appear, pop the fruit in the refrigerator. The few seeds are edible or can be discarded.

Nutrition: One star fruit provides 76 percent of the recommended daily vitamin C, in addition to fiber, potassium, copper and B vitamins.

Ways to serve: Slice star fruit for a snack or add to a lunch box, blend into smoothies, chop for chutney or salsa, add color and interest to a fruit salad, or give sweetness and appeal to leafy green salads.










Dragon fruit (pitaya)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Dragon fruit (pitaya)

One dragon fruit provides phytonutrients,
antioxidants and flavonoids, B vitamins,
15 percent of the daily recommended vitamin C,
iron and calcium. (Deb Lindsey/For The Washington Post)

Fun facts: Dragon fruit, believed to be native to Central America, are technically part of the cactus species, yet look like a smaller, softer, pinker pineapple. They are mildly sweet, described by my daughter as a mix of a kiwi and watermelon. They’re ripe when firm but not hard. The pink-fleshed fruits tend to be higher in nutrients and a bit sweeter than the white-fleshed ones. Pitaya trees produce fruit multiple times a year, yet the flower blooms just once a year, and only at night, so it is quite a spectacle.

Nutrition: One dragon fruit provides phytonutrients, antioxidants and flavonoids, B vitamins, 15 percent of the daily recommended vitamin C, iron and calcium.

Ways to serve: Slice lengthwise, then quarter, and peel off and discard the skin. You can eat the black seeds along with the flesh. Chill it, then chop into cubes or shape with a melon baller for a fruit salad. Frozen dragon fruit pieces for smoothies are found in many grocery stores.










Litchi (lychee)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Litchi (lychee)

One half-cup of litchi provides more than 100 percent of the daily recommended
vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins,
potassium and phosphorous. Litchi can be an allergen. (TOBIAS SCHWARZ/AFP/Getty Images)

Fun facts: These fruits, which originated in southern China, have a tough, bumpy skin that is easily peeled to reveal white flesh much like a peeled grape. Litchi fruits have one inedible seed. Litchi trees are high-producing, with one Florida tree yielding a record-breaking 1,200 pounds of fruit in one year.

Nutrition: One half-cup of the fruit provides more than 100 percent of the daily recommended vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins, potassium and phosphorous. Litchi can be an allergen.

Ways to serve: Chop into a salad, or use to flavor drinks such as iced tea.










Kiwano (horned melon)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Kiwano (horned melon)

A cup of kiwano, or horned melon, seen at left, has almost as much
protein as a tablespoon of peanut butter. (Toni L. Sandys/The Washington Post)

Fun facts: When ripe, this spiked fruit, native to Africa, is bright orange on the outside. On the inside, it is slimy green, much like a kiwi — but with a taste more similar to a banana with a hint of cucumber. It appeals to kids because of its alien appearance. To eat, cut it in half and scoop out the middle. The seeds are edible like cucumber seeds, as is the skin. Do not refrigerate.

Nutrition: A cup of kiwano melon has almost as much protein as one tablespoon of peanut butter, plus vitamin C, iron, potassium and lesser amounts of phosphorous, zinc, magnesium, calcium and copper.

Ways to serve: Toss on salads, or blend and add to smoothies, salad dressings and drinks.










Avocados

The potential dangers of avocados and how to avoid them










Thanksgiving

6 light and easy recipes to help you snap out of that Thanksgiving food coma










Latkes

You can never have too many latkes, so here are 5 more recipes for golden brown bliss

The easy way to make the best latkes starts in the freezer aisle










Rum Balls

Rum Balls

1 1/2 cups finely crushed vanilla wafers (from about 50 cookies)
1/4 cup dark rum
1/4 cup honey
2 cups finely ground walnuts
Confectioners' sugar, for dusting

Combine the vanilla wafer crumbs, rum, honey and walnuts in a medium bowl, until thoroughly blended.

Shape into balls about 3/4-inch wide. Dust completely with a light coating of confectioners' sugar. (If you plan to freeze them, do not dust until they are defrosted.) Place in individual candy-size paper cups.

Adapted from a 1970s Bacardi rum recipe booklet.










Tandoori Cauliflower

Tandoori Cauliflower

This fiery dish gets a double dose of tandoori-yogurt marinade, before roasting and after, for extra depth of flavor.

Serve with rice or naan.

4 servings

Tandoori Cauliflower

1 1/4 cups plain Greek yogurt (preferably full-fat)
6 tablespoons extra-virgin olive oil
2 tablespoons sweet paprika
1 teaspoon Spanish smoked paprika (sweet or hot)
1 tablespoon plus 1 teaspoon garam masala
2 teaspoons ground turmeric
1 teaspoon kosher salt, or more as needed
2 teaspoons agave syrup (nectar)
1/4 teaspoon ground cayenne pepper
1 medium (1 to 1 1/2 pounds) cauliflower, cored and divided into florets
Cilantro leaves, for garnish

Preheat the oven to 400 degrees.

Whisk together the yogurt, oil, both the sweet and smoked paprikas, garam masala, turmeric, salt, agave syrup and cayenne in a mixing bowl to form a smooth marinade. Transfer half of it to a small saucepan.

Add the cauliflower to the bowl with the remaining marinade and toss to coat thoroughly, then transfer those florets to a large rimmed baking sheet. Roast (middle rack) for 25 minutes, or until fork-tender.

Start checking at 20 minutes; when the cauliflower is almost done, place the saucepan with the remaining marinade over medium-low heat. Gently cook it until hot, being careful not to let it bubble up or boil. Turn off the heat and cover to keep warm.

Pour the warm marinade over the roasted florets; taste, and season with more salt, as needed.

Serve warm, garnished with cilantro.

Adapted from "Feasts of Veg: Vibrant Vegetarian Recipes for Gatherings," by Nina Olsson (Kyle Books, 2018).










Steaming

The one cooking technique that won’t steer you wrong

In this era of programmable, appliance-specific cooking, it’s easy to overlook one of the most reliable, widely used ways to render food properly: with steam. It is that simple: If you can boil water, you can learn how to steam foods. And that, in turn, will help make you a better cook.

Steaming has long been considered a healthful way to cook. Steamed vegetables retain more of their nutrients and unique flavor, even when different ones are cooked together. No added fats are needed. The chance you’ll overcook ingredients is greatly reduced because of the gentle nature of steam heat — whether it’s fish and seafood, whole eggs, dumplings, custards, rice, fruit or even certain cuts of steak.

Pressure cookers and electric multicookers harness the power of steam, of course. But you can steam foods on the stove top, in a conventional oven and in the microwave, all in fairly short order.

Packet, or en papillote, cookery is basically creating a steamy environment on a small scale. A bain-marie or hot-water bath achieves the same steaming results for foods in ramekins.

Bamboo steamer baskets allow for steaming multiple ingredients with one pot or wok, and they can be lined with parchment paper, cheesecloth and edible leaves.

Professional kitchens use special equipment like perforated pans (available at restaurant supply stores and online), but home cooks can achieve the same results with a strainer, saucepan and lid, as well as a simple bamboo steamer.

The liquid transformed by heat is typically plain water, but when you add aromatics to it such as lemon grass, ginger and citrus, they can infuse steamed foods with wonderful aromas. Beer works, too: In a 2015 recipe for The Post Magazine’s Plate Lab column, chef-restaurateur Victor Albisu chose to steam pork shanks over a citrus-chicken broth-IPA combination instead of braising them. The meat becomes incredibly tender with hours of low-and-slow cooking without falling apart or off the bone as it would when it spends that time submerged in liquid.

Are you ready to give steaming a try? Here’s how to handle some foods for which the method works especially well:

Peas.

Place fresh or frozen ones in a perforated double-boiler type pot or in a fine-mesh strainer set over a few inches of simmering water in a pot. Cover and cook for about two minutes (add about 30 seconds for frozen), until the peas are a brighter shade of green.

Sticky rice.

A glutinous variety of rice or sushi rice typically calls for a long soak and rinsing. Then it takes about 20 minutes of steam heat, in a cheesecloth-lined bamboo steamer over a pot of simmering water. The grains will be lovely and separate.

Frozen rice.

Place in a fine-mesh strainer over a pot of simmering water. Cover and defrost until you can break up the block into individual grains.

Winter squash.

Cut into thick slices or wedges. Place in a shallow glass baking dish with 2 to 4 tablespoons of water. Microwave on HIGH for four to six minutes, checking after the first four minutes, until tender enough to pierce with the tip of a knife.

Small potatoes.

Place 8 ounces of yellow-fleshed potatoes in a glass or other microwave-safe baking dish with a 1/4 cup of water. Cover with a vented glass lid or partially with silicone lid or with vented plastic wrap that does not touch the food. Microwave in five-minute increments until fork-tender.

Scallops.

Line a bamboo steamer with a few layers of wide lettuce leaves. Place the scallops on the leaves, cover and steam for about eight minutes, or until the scallops are just opaque all the way through.

Tenderloin steak.

We had to try this method from Keith Schroeder, author of “Cooking Light Mad Delicious,” and came away impressed. Steaming lean medallions takes about eight minutes and cooks them to an even medium-rare, much as sous-vide can accomplish. But steaming also turns the meat an unappetizing color, so he coats them in a port-wine reduction as soon as they’re done. They look and taste restaurant-quality presentable.

Keep in mind that steam heat is intense, so be sure to open or uncover your just-cooked foods with a protected hand and with the steam directed away from your face.










Turkey Tortilla Skillet

Here’s a chuck-wagon skillet dinner your young cook can master

Turkey Tortilla Skillet

When you allow tomato paste to cook for a bit in a cleared part of the pan, its flavor deepens. A package of refrigerated corn tortillas almost always has a few that are torn or a little dried out; those are the ones we turn into a crunchy counterpart by toasting them in the oven. And we’re using canned beans, which, when rinsed and drained, should override the need for seasoning with salt.

If you want to bump up the seasoning in this dish, you can sprinkle the tortilla strips — after they’ve been hit with a spray of cooking oil — with smoked paprika or flaky sea salt. The ground turkey could stand to handle a pinch of dried oregano.

Six 6-inch corn tortillas
1 medium white onion
3 cloves garlic
One 15-ounce can red kidney beans
2 tablespoons vegetable oil
3 tablespoons tomato paste
2 tablespoons Sriracha or other hot sauce, plus more for serving
1 pound ground turkey, preferably dark meat
1/2 cup low-sodium chicken or vegetable broth
2 scallions
Sour cream, for serving

Preheat the oven to 400 degrees. Cut the tortillas into 1-inch strips and spread those on a baking sheet. Give them a light coating of cooking oil spray; bake for about 8 minutes, until lightly browned and crisp. Watch closely so they don’t burn.

Meanwhile, cut the onion into small dice. Mince the garlic. Rinse and drain the beans.

Heat the oil in a medium cast-iron skillet over medium heat. Once the oil shimmers, stir in the onion and garlic; cook for 5 or 6 minutes, until softened.

Clear a space at the center of the pan; add the tomato paste and cook for 2 minutes until it’s fragrant and slightly darkened, then stir in the Sriracha or other hot sauce and the ground turkey. Cook until there’s no trace of pink left, then pour in the broth.

Once the mixture is bubbling at the edges, add the drained beans. Cook just until they are warmed through, mashing half the beans with a potato masher, for more texture. (Yep, we’re using an old-school masher in the photo above.) Turn off the heat.

Cut the scallions into thin slices (white and green parts).

Stir the crisped tortilla strips into the skillet mixture, then scatter the scallions on top. Top with small dollops of sour cream and drizzle with more Sriracha or hot sauce. Serve warm.

From deputy Food/recipe editor Bonnie S. Benwick.










Garlic

Why you should roast a head of garlic virtually every time you turn on the oven

Does everyone know about the glorious versatility of roasted garlic? I hope so. But just in case you don't, the next time you've got your oven going for at least the better part of an hour, roast some and you'll see.

Just take a whole head of garlic, cut it in half horizontally, so you get through all the cloves, drizzle each half with olive oil, wrap each in foil, and roast for 45 minutes or so. Let it cool slightly, and then squeeze out the cloves.

Slather some on toast while it's still warm, sprinkle with salt, and devour. Save the rest to whisk into vinaigrette, puree into hummus or other bean dips, add to marinades, stews, soups. There are as many uses as there are cooks.

Roasted garlic adds depth of flavor to the most basic recipes. Take a simple cauliflower soup like the one I spied in "Little Bird Goodness" by Megan May (Penguin Books, 2017). You simmer cauliflower florets in vegetable broth until they're tender, then blend the affair with cashews (for plant-based creaminess) and, yes, a whole head's worth of roasted garlic. What would have surely been pale, bland and boring turns into something with an almost mysterious backdrop of nutty sweetness.

As we head into soup season, it's a trick to remember. If you're like me, you'll appreciate the idea so much that you'll want to make one important amendment to the advice I gave at the top of this column. Don't roast a whole head of garlic. Roast two, at least.

Cauliflower and Roasted Garlic Soup

4 servings (makes about 5 cups)

Adapted from "Little Bird Goodness," by Megan May (Penguin, 2017).

1 head garlic

2 teaspoons extra-virgin olive oil

4 cups Scrappy Vegetable Broth or store-bought, no-salt-added vegetable broth

1 large head cauliflower, cut into small florets (8 cups)

¾ cup raw cashews

½ teaspoon sea salt, or more as needed

½ teaspoon freshly ground black pepper, or more as needed

¼ cup Blanched Basil Oil, for garnish (optional)

Fresh pea shoots, for garnish (optional)

Preheat the oven to 400 degrees.

Discard the loose outer layers of papery peel from the head of garlic, then cut it in half horizontally and drizzle each half with the oil. Wrap each half in a small piece of aluminum foil, place on a small baking sheet and roast (middle rack) until the cloves are very tender and caramel-colored, 40 to 50 minutes.

Unwrap and let cool, then pick or squeeze out each roasted clove and discard the skins.

Combine the broth and the cauliflower in a large saucepan over medium-high heat. Once the liquid comes to a boil, reduce the heat to medium-low, so it's barely bubbling.

Cook until you can easily mash the cauliflower against the side of the pot with a wooden spoon.

Remove from the heat, then add the roasted garlic cloves and ½ cup of the cashews. Chop the remaining 1/4 cup of cashews and reserve for the garnish.

Use an immersion (stick) blender to puree the soup until smooth. It will be fairly thick. (Alternatively, you can puree the soup in batches in a blender, being careful to not fill it more than halfway to avoid splatters.)

Wipe out the saucepan, and return the pureed soup to it, over medium-low heat. Stir in the salt and pepper; cook until the flavors meld, about 15 minutes. Taste, and adjust the seasoning, as needed.

To serve, divide the soup among individual bowls. Top each portion with the chopped cashews, a drizzle of the basil oil and pea shoots, if using.










Caldo of Sweet Potato and Chard

Caldo of Sweet Potato and Chard

This simple, warming Mexican soup has a slight back-of-the-throat spiciness that matches wonderfully with the earthy sweet potatoes and lush chard.

Serve with tortilla chips on the side, if you like.

Tested size: 6 servings; makes about 8 cups

Caldo of Sweet Potato and Chard

5 cups water
4 dried ancho chile peppers
10 cloves garlic, unpeeled
1 1/4 teaspoons kosher salt, or more as needed
1 teaspoon dried oregano, preferably Mexican
1 medium sweet potato (about 1 pound), scrubbed and chopped into 1/2-inch pieces
1 bunch Swiss chard (about 8 ounces), greens and stems thinly sliced
1 1/2 cups no-salt-added canned pinto beans (from one 15-ounce can), drained and rinsed

Bring the water to a boil in a large pot over medium-high heat, then reduce the heat to medium-low so the liquid is barely bubbling, and cover to keep it warm.

Stem and seed the chilies, reserving the seeds.

Place a large skillet over medium heat, then add the chilies. Cook, turning frequently, until they soften and start to blister, 20 seconds per side.

Transfer them to the pot of water and cook, uncovered, until they become very soft, 6 to 8 minutes.

Remove the pot from the heat and use a slotted spoon to transfer the chilies to a blender or food processor. Reserve all the cooking water.

Put the skillet back over medium heat and toss in the unpeeled garlic cloves. Cook, shaking the pan occasionally, until the cloves are browned in several spots, 4 to 5 minutes. Let cool slightly, then peel them.

Add the peeled garlic cloves to the blender, along with the salt, oregano and about 1/2 cup of the reserved cooking water. Puree until smooth. Taste, and if you'd like it to be spicier, blend in some of the reserved chili pepper seeds, 1 teaspoon at a time, until the puree reaches your desired level of heat (keeping in mind that you are going to dilute it).

Stir the puree into the pot of cooking water; increase the heat to medium-high. Add the sweet potato, chard and beans; once the mixture comes to a boil, reduce the heat to medium-low so the liquid is gently bubbling. Cook (uncovered), stirring occasionally, until the sweet potatoes are just tender, 6 to 10 minutes. Taste, and add salt, as needed.

Serve hot.

Adapted from "Vegan Mexico," by Jason Wyrick (Vegan Heritage Press, 2016).










The Cauliflower

The Cauliflower

Old-school brining seasons this vegetable evenly throughout; if you have the time to commit to this and are looking to take your cauliflower eating to the next level, the results will be worth it.

Chef Matty Matheson creates a range of textures and flavors in his original dish, with a minty salsa verde, ricotta cheese, a celery root broth and fried artichoke chips; we've skipped the chips here.

Make Ahead: The cauliflower needs to be brined in the refrigerator overnight, and then air-dried for 2 or 3 hours. The broth can be made several days in advance.

Tested size: 4 servings

INGREDIENTS

FOR THE CAULIFLOWER

2 cups water
4 tablespoons plus 2 teaspoons kosher salt
1 pound ice cubes
1 large head cauliflower, leaves removed

FOR THE BROTH

4 medium celery root (celeriac), trimmed, peeled and cut in half
4 medium yellow onions (unpeeled), cut in half
Water
Kosher salt

FOR THE SALSA VERDE

1 cup extra-virgin olive oil
Leaves from 10 to 15 stems parsley, coarsely chopped
Leaves from 10 to 15 stems cilantro, coarsely chopped
Leaves from 6 bushy stems basil, coarsely chopped
Leaves from 3 stems tarragon, coarsely chopped
Leaves from 8 stems mint, coarsely chopped
1 medium jalapeño, seeded and finely chopped
1 small shallot, minced
1 clove garlic, minced
Finely grated zest and juice of 1 lemon
Kosher salt
Freshly ground black pepper

FOR ASSEMBLY

1/4 cup whole-milk ricotta cheese

For the cauliflower: Combine the water and salt in a saucepan over high heat. Bring to a boil, then cover and remove from the heat. Let it sit for 10 minutes. Place the ice in a large, deep bowl, then pour in the salt water, stirring until the ice has melted. Cool to room temperature, then add the cauliflower, top side down. Refrigerate overnight, then drain, discarding the brine. Air-dry for 2 to 3 hours. Preheat the oven to 450 degrees. Place the cauliflower on a baking sheet lined with parchment paper; roast (middle rack) for about 10 minutes, or until the exterior is lightly browned and slightly softened, but the inside is still somewhat firm.

For the broth: Preheat the oven to 300 degrees. Place the celery root and onions on a rimmed baking sheet lined with foil; slow-roast for 4 hours, until they look lightly caramelized.

Transfer to a soup pot. Add just enough water to cover, bring to a boil over high heat, then reduce the heat to medium-low and cook for 1 hour, until deeply fragrant and a rich dark color. Strain through a fine-mesh strainer, discarding the solids.Taste, and season with salt, as needed. Keep warm over low heat, or cool, refrigerate and later reheat over medium-low heat just before serving.

For the salsa verde: Stir together the oil, parsley, cilantro, basil, tarragon, mint, jalapeño, shallot, garlic, lemon zest and juice in a medium bowl; the consistency should be pulpy. Season lightly with salt and pepper.

To assemble the dish, pour about 6 tablespoons of the warm broth into each wide, shallow serving bowl. Divide the cauliflower into 4 equal portions, placing one portion in each bowl. Top with equal amounts of the ricotta, then spoon the salsa verde on top. Serve warm.










Tandoori Cauliflower

This dish brings the fire — and the fun — of Indian cooking to roasted cauliflower

Tandoori Cauliflower — see the recipe below.

Technically, I realize, you can’t make tandoori anything without one special piece of equipment — a tandoor. But you can take the same type of marinade — yogurt, with spices such as garam masala, turmeric and cayenne — that Indian restaurants use for tandoori chicken, slather it on cauliflower florets and end up with something spectacular. It’s a simplified version of a popular North Indian street-food dish, tandoori gobi.

I might even say that this is the cauliflower you should make for somebody who doesn’t like, or doesn’t think they like, cauliflower. The marinade, some of which you save to sauce the florets after roasting, is so tangy and fiery that at the very least it will distract them from what’s underneath, and at the most it might make them realize that cauliflower itself is actually pretty neutral-tasting. Harmless, even.

But this is also what you should make for anybody who loves cauliflower, because they are no doubt looking for exciting new ways to experience it. Believe me, this qualifies.

Tandoori Cauliflower

4 servings

Serve with rice or naan.

Adapted from “Feasts of Veg: Vibrant Vegetarian Recipes for Gatherings,” by Nina Olsson (Kyle Books, 2018).

1¼ cups plain Greek yogurt (preferably full-fat, but may use low-fat or nonfat)

6 tablespoons extra-virgin olive oil

2 tablespoons sweet paprika

1 teaspoon Spanish smoked paprika (sweet or hot)

1 tablespoon plus 1 teaspoon garam masala

2 teaspoons ground turmeric

1 teaspoon kosher salt, or more as needed

2 teaspoons agave syrup (nectar)

¼ teaspoon ground cayenne pepper

1 medium (1 to 1½ pounds) cauliflower, cored and divided into florets

Cilantro leaves, for garnish

Preheat the oven to 400 degrees.

Whisk together the yogurt, oil, the sweet and smoked paprikas, garam masala, turmeric, salt, agave syrup and cayenne in a mixing bowl to form a smooth marinade. Transfer half of it to a small saucepan.

Add the cauliflower to the bowl with the remaining marinade and toss to coat thoroughly, then transfer those florets to a large rimmed baking sheet. Roast (middle rack) for 25 minutes or until fork-tender. Start checking at 20 minutes; when the cauliflower is almost done, place the saucepan with the remaining marinade over medium-low heat. Gently cook it until hot, being careful not to let it bubble up or boil. Turn off the heat and cover to keep warm.

Pour the warm marinade over the roasted florets; taste, and season with more salt, as needed.

Serve warm, garnished with cilantro.










Garlic Basics

How best to harness the power of garlic in your everyday cooking

There are probably plenty of small but mighty ingredients hanging out in your kitchen. Cinnamon sticks, dried chile peppers, cardamom and herbs are all proof that size is definitely not proportionate to how much flavor a food has.

Perhaps the MVP of the culinary featherweights is garlic. Easy to buy, easy to store and easy to incorporate into a wide variety of dishes, this little bulb can do it all.

“It’s such a simple way to get a lot of flavor. It’s a simple bulb,” says Kate Winslow, who wrote “Onions Etcetera: The Essential Allium Cookbook” with her husband, Guy Ambrosino. It’s complex, too. When raw, it’s sharp, spicy and pungent. But cooking garlic gives way to sweetness, even caramelization.

Want to make the most out of your garlic? Here is some helpful info and a few clever hacks.

Know what you’re getting

Winslow and Ambrosino write in their book that there are two main subspecies of garlic: Soft-neck, which features large cloves around a center of (annoying) smaller cloves, and hard-neck, which sports larger cloves in a single ring around a woody stalk. You’re most likely to come across hard-neck at the farmers market. Don’t bother with elephant garlic, they advise, which is more closely related to leeks, boasting a mild onion flavor that is not a suitable stand-in for regular garlic.

When choosing garlic, try to find the freshest. The taste gets “funkier” and stronger as it ages, Winslow says. The cloves should be plump and juicy, not wrinkled. Ideally, they won’t have a green sprout running through the middle, but if that’s the only garlic you have, just pop it out with the tip of your knife and move on.

Store garlic in a spot with good air circulation; cool and dark are helpful, too.

Peeling

Ah, peeling garlic. There are plenty of ways to accomplish this somewhat tedious task. Check out the video below to see Food editor Joe Yonan try a bunch of them, including microwaving, skillet toasting and using a silicone roller.

Video on how to peel

But Joe’s favorite method is the good ol’ knife smash. Winslow and Ambrosino agree, as do I. The other methods involve more steps, more equipment and sometimes, more mess. Garlic skin flying everywhere is one downside of shaking all the cloves in a bowl, the couple says. If you have to peel A LOT, as in several heads worth, the microwave or skillet might be worth considering. Otherwise, for everyday garlic tasks, stick with the trusty knife.

“It’s a little fiddly,” Winslow says of peeling. Even so, she advises against pre-peeled (and minced) garlic, the flavor and age of which can be questionable, and which includes preservatives. Best to work your way through a head a week.

Prepping

The general rule of thumb is that the more you break down the garlic, the stronger the flavor will be. So if you want to gently flavor the oil you’re sauteing vegetables in, throw in halved or whole cloves, as Winslow and Ambrosino do. “I use it almost every single time I saute a vegetable,” Ambrosino says. If you want just a whisper of garlic in your mashed potatoes, throw some cloves in as you boil the potatoes (remove or crush and incorporate into the final dish) or steep it in the milk as you warm it.

Minced makes for especially potent flavor. If it’s going into a dish raw and you’re worried about its strength, consider this tip from deputy Food editor and recipes editor Bonnie S. Benwick: Mince the cloves and place in a small microwave-safe bowl with a teaspoon or two of extra-virgin olive oil. Microwave in 10-second increments until fragrant, and the bits have turned slightly golden in color.

If you prefer to have your minced garlic on the smooth side, chop it with a pinch of kosher salt, smearing the two together on your cutting board to form a paste. That’s especially good for something like salad dressing, Winslow says.

Roasting garlic is another versatile option. Winslow and Ambrosino suggest cutting off the top 1/4-inch of two heads to expose the cloves, drizzling them with 2 tablespoons of oil, wrapping in aluminum foil and roasting at 500 degrees for about 40 minutes. The garlic will be very soft, which makes it easy to squeeze cloves out of the papery skins once they have cooled slightly. Incorporate the cloves into butter for a compound butter, or add to mayonnaise for a quasi-aioli. Or just spread directly onto bread. Use them wherever you want mellow, sweet garlic flavor. Roasted garlic has the potential to win over skeptics.

Cooking with it

If you want to start using garlic in more of your everyday cooking, there are a lot of ways you can go. One of the simplest is to rub a raw clove on toasted or broiled bread. “It’s like salt in a way,” Ambrosino says. “It just adds more flavor.” Serve with salad and soup, as well as dips, spreads, bruschetta and tapenade.

Winslow is a fan of adding garlic to marinades, especially for the Cuban pork roast in her book. “It makes such a full-flavored marinade,” she says. As we’ve already covered, garlic is a natural in dressings. It’s also right at home in stir-fries, particularly when mixed with scallions and ginger. (Just keep your eye on it, as once garlic is minced, it can cook and turn fragrant in as little as 30 seconds.)

Ambrosino likes to do a simple pasta with oil, garlic and hot pepper.

That’s only the beginning. “Garlic is definitely our second love behind onions,” Winslow says. “I think it’s an ingredient that should be in every cook’s kitchen.”

“It’s used in cuisines all around the world,” she adds. “It’s really worthwhile getting to know it.”










Toum

Garlic Paste (Toum)

This is one of the more versatile condiments to have on hand. It can outlast the sprouting fresh garlic in your pantry and is at the ready for marinades, dips and sauces and as a spread for any savory sandwich. Its flavor will mellow only slightly over several weeks.

If you have access to a high-powered, commercial-grade food processor, the paste will turn out even fluffier and lighter than if you use a standard food processor.

Make Ahead: The garlic paste can be refrigerated in an airtight container for up to 3 weeks.

Tested size: 4 cups

Scant 2 cups peeled garlic cloves (from about 7 heads)
1/2 teaspoon kosher salt
3 cups soybean or canola oil, or more as needed
1/4 cup fresh lemon juice (from 1 or 2 lemons)
1/3 cup water

Combine the garlic cloves and salt in a food processor. Puree until as smooth as possible, stopping to scrape down the sides of the work bowl as needed.

With the motor running (for the next 4 steps), gradually add 1 1/2 cups of the oil in the thinnest possible stream; do not rush the process or the mixture will separate. Stop to scrape down the bowl.

Gradually add 1/2 cup more of the oil in the same manner; the mixture should begin to set up a bit, with the consistency of creamy cooked grits.

Gradually add the lemon juice. The mixture will become lighter and whiter.

Add 1/2 cup more of the oil in the same gradual fashion as before, then slowly add the water. The mixture will loosen but should not be runny.

Gradually add the remaining 1/2 cup of oil. The resulting garlic paste should be creamy white and fluffy, like beaten egg whites. If not, keep the motor running and add more oil to achieve the right color and consistency.

Transfer to a container with a tight-fitting lid; seal and refrigerate for a few hours before using, and up to 3 weeks

RECIPE SOURCE
From Joseph Chemali, chef-owner of Shemali's Cafe and Market in Northwest Washington.










Onion Basics

Great recipes start with an onion. Here’s how to know which one to use.

Almost any onion will make you cry once you slice it open. So does it really matter which one you grab at the grocery store? You probably think I’m going to tell you, “Yes, absolutely, and if you choose the wrong one, your recipe will be ruined!” That’s only sort of true. They’re more interchangeable than you might think, at least in a good number of situations.

Let’s focus on the supermarket staples of yellow, white and red. Sweet onions — Vidalia, Walla Walla, etc. — are great, but they’re much more perishable and less widely available during a short season. And pearl onions, shallots, scallions and leeks are distinctive enough from their globular cousins to not create substitution confusion.

The big three have a lot in common. They:

Sport the characteristic papery skin that litters the bottom of every single one of your reusable shopping bags.

Contain sulfur-based compounds that, when exposed to air, will at least make your eyes water if not downright weep.

Store well, for at least a few weeks, and up to a month or two, when kept in a cool, dark place with good air circulation. Not the refrigerator. (I’m guilty!)

Follow the same flavor progression of pungent when raw to progressively sweeter as they cook.

For the vast majority of us, the biggest difference may be their color. If you closed your eyes and tasted samples of each, would you be able to tell them apart? I don’t think I could.

Video: How to chop an onion.

Halve lengthwise

Cut the stem off

Peel

Cut lengthwise, but not all the way through

Cut slices from the top

Turn, and cut again.

Still, if you’re going to choose one type of onion to always have on hand, you’re best going with the yellow onion.

According to the National Onion Association (yes, this is a thing! and their Twitter handle is @Onionista!), the yellow onion accounts for about 87 percent of the country’s crop, with red a distant second at 8 percent and white a measly 5 percent.

It’s acceptable raw, ranging from mild to pungent depending on age, and gets mellower as it cooks. Yellow is the ideal variety for caramelizing. When you are sauteing onions to build flavor as a base for your dish (soup, tomato sauce, you name it), the yellow onion is your friend.

That being said, white onions are a totally acceptable substitute for yellow, especially if you’re cooking them.

Based on conventional wisdom, white onions are milder and crisper than yellow, which is why you might want to use them thinly sliced in a salad, chopped in pico de gallo or in other raw preparations. The biggest drawback of white onions is not their flavor, but rather that they don’t last as long in storage.

Red onions are particularly good raw in many of the same places as their white cousins. Red onions work well in salads and guacamole, or on a juicy burger, in part because of their vivid color.

One of my favorite ways to use red onions is pickling them — including red wine vinegar in the brining liquid only enhances the visual pop. I would not, however, recommend adding them to your frittata, as I once did. The onion’s natural chemicals didn’t get along too well with my eggs, which emerged from the oven an unappetizing blue-green-gray color.

So many good meals start with an onion. Even more would be improved by adding one. And now the next time you shed tears, it won’t be because you didn’t know which color to choose.










Delivery, Restaurant

Lee's Garden Chinese Restaurant

210-692-9800

7271 Wurzbach SAT 78240

We deliver $1.50 charge, $12 min. credit card or cash

Drivers appreciate tips

Open 11 am to 10.30 pm

Veggie Delight $6.55 L $8.45 D


Sweet and sour Chicken $6.55 L $8.45 D
Moo Goo Gai Pan $6.55 L $8.45 D
Almond Chicken $6.55 L $8.45 D
Chicken with broccoli $6.55 L $8.45 D
General Tsao's Chicken $6.55 L $8.45 D
Orange Chicken $6.55 L $8.45 D
Chicken with Black Bean Sauce $6.55 L $8.45 D
Hunan Chicken $6.55 L $8.45 D
Pepper Steak $6.80 L $8.70 D
Beef with Broccoli $6.80 L $8.70 D
Beel with Mushrooms $6.80 L $8.70 D
Mongolian Beef $6.80 L $8.70 D
Beef with Vegetables $6.80 L $8.70 D
Sweet and Sour Shrimp $7.05 L $8.95 D
Shrimp with vegetables $7.05 L $8.95 D
Shrimp with broccoli $7.05 L $8.95 D
Triple Delight $7.20 L $9.25 D
[Chicken, Beef, Shrimp]
Two Flavor Combo $8.60 L $10.60 D
[Pick two dishes from above, half and half]
Fried Shrimp [6] $5.65
Fried Wonton [6] $1.85
Cheese Rangoon [8] $4.65
BBQ Spare Rib [4] $6.60
Teriyaki Beef Stick [4] $5.65
Pupu Platter for two $10.60
[Egg Roll, spare ribs, Teriyaki beef sticks
Cheese Rangoon, Fried Shrimp, Chicken Wing]
Hot and Sour Soup $1.75 pt $3.25 qt
Vegetable Soup for two $4.65
Chicken Fried Rice $4.35 pt
Beef Fried Rice $4.35 pt
Veg. Fried Rice $4.35 pt
Shrimp Fried Rice $4.35 pt
Combo Fried Rice
Chicken Egg Foo Young $8.15
Vegetable Egg Foo Young $8.15
Shrimp Egg Foo Young $9.05

Restaurants which will deliver, with cost of delivery

FAVPROTES:

Cappy's Restaurant 4's 210-828-9669
China Stix 4's 210-481-7200
Delicious Garden chinese 4's 210-490-3366
Golden Wok Chinese Restaurant 4s 210-615-8282
Hung Fong Chinese Restaurant $3.99 Delivery · 45-60 min
Kong's Express $3.99 Delivery · 35-50 min
Laguna Cafe [American, Filipino, European] 4's 210-368-9455
The Original Blanco Cafe 4's 210-271-3300
Royal Inn Oriental Cuisine 4's 210-691-0602
Spaghetti Warehouse $4.99 Delivery · 30-45 min
Tai Sun Chinese Restaurant 4's 210-615-8282 [high rating]
Tong's Thai Restaurant 4's 210-829-7345 [Austin Hwy[

Chinese Restaurants with Delivery in San Antonio

Golden Wok Chinese Restaurant
Royal Inn Oriental Cuisine
Wah Kee Chinese Seafood Cuisine
Mencius's Gourmet Hunan INC
Tai Sun Chinese Restaurant [south chinese]
Beijing Restaurant
Paul's Pizza Roma
Many more

The Delivery Ring - High-quality delivery from

Crossroads BBQ
Golden chick
True Tx BBQ
Thai Chili
Firehouse Subs

DoorDash

Wendy's
Chipotle
Cheesecake Factory
Alamo Cafe
Hooters
Freebirds World Burrito
Checo's Mexican
India Palace
Rome's Pizza
Lenny's Sub Shop
Ding How
Yum Wok
Mencius's Hunan
Sea Island
Papouli's Greek Grill
Pho Hung Quang
Mediterranean Turkish Grill
Cooper's Deli
Which Wich
KFC
Alamo Cafe
India Palace
Jerusalem Grill
Jasmine Thai
Firehouse Subs
China King Buffet
Zio's Italian
Blanco BBQ
Dona Tota
Wok On Wheels
Tilo Tex Mexican
Dimassis Mediterannean
Kobe Jap. Steak House
Pasha Mediterranean Grill
Spice Fine Indian Cuisine
Ebi's Kabob Mediterranean
Mama Margies
Cafe Martinez
Starbuck's
Turqoise Grill
Sultan Cafe
Ichiban Steak and Asian Fusion
Naara Cafe Middle East
Schlotsky's
Planet Sub
Ding How
Subway
Thai Lao Orchid
Dallah Mediterranean
Babe's Old Fashioned Burgers
1000 Degrees Pizza Salad
Kai Japanese and Asian
Zoes Kitchen Med.
Milano on Wurzbach
Zorba's Greek
Cedar Mediterranean Grill
IHOP
Beijing Express
Shisha Cafe
Dahlia Thai
Bean Sprout Chinese
Sun Sun Chinese
Red Lobster
Acu' Bistro Bar
Taqueria Jimador
Jack in the Box
Sonic Drive-in
Taco Bell
El Pollo Loco
Royal Cuisine
Taquiria Jalisco
JY Ramen
French Sandwiches
South Garden Chinese
Lucky Noodle Fusion
Golden Dragon Express
Rehoboth Eritrean-Ethiopian
Tao's Thai Hot
Regents Hunan
La Sabrosas de Guanajuato
Little Caesars
Salata
Saritas Restaurant
Las Chiladas
Jasons Deli
Yaya's Thai
China Inn
Naples
Rock San Thai
Azro Afghan
Capparelli's Italian
Demo's Greek
Twin Peaks
Rosario's Mexican
Jim's Restaurant
Manola's Thai & Vietnamese
Baskin-Robbins
Dry Dock Oyster Bar
Martha's Mexican
Koshinoor Indian
Vietnam Gardens
La Madeleine French
Golden Kirin Chinese
La Cocinnita
El Bosque Mexican
Thai Topaz
Nadler's Bakery
La Jalisco
India Oven
Huqqa Lounge Med
Honey Baked Ham
India Oven
Kings Bowl Chinese
MJ China Bistro
Biryana Pot Indian

Bring Me That delivery service

Name - Distance - Minimum Order - Delivery Fee - Notes

Abuela's Mexican Restaurant 1.29 mi $15.00 $0.00

Beijing Express 2.34 mi $12.00 $2.00

Beijing Restaurant - 1.31 mi - $10.00 - $3.00

Blanco BBQ 2.64 mi $10.00 $0.00 Order Processed by a third party site

Dahlia Thai 1.85 mi $10.00 $3.00

Hui's Chinese 1.58 mi $10.00 $0.00

Jason's Deli 3.33 mi $25.00 $5.00

Las Palapas 4.34 mi $10.00 $0.00 Order Processed by a third party site

Lee's Garden 3.07 mi $10.00 $0.00 Order Processed by a third party site

Mencius Hunan 2.01 mi $15.00 $2.00

MJ China Bistro 2.29 mi $15.00 $3.00 Delivery 11:30pm-2:30pm, 4:30pm-9pm

Olive Garden 4.49 mi $10.00 $0.00

Royal Inn Oriental Cuisine 3.05 mi $17.00 $2.00 Cash only

Sandwich De Paris 2.93 mi $20.00 $2.00 CURRENTLY closed

Singapore Chinese and Vietnamese 2.93 mi $15.00 $2.00

Sun Sun Chinese 2.39 mi $10.00 $0.00 Order Processed by a third party site Cocowhip

Taipei Gourmet 1.48 mi $20.00 $4.00

Tao Thai Hot 1.91 mi $10.00 $0.00 Order Processed by a third party site

Thai Hut 3.27 mi $10.00 $0.00

Thai Topaz 2.79 mi $10.00 $0.00

Wok on Wheels 2.92 mi $12.00 $3.00

Yum Wok 1.81 mi $15.00 $0.00

Sweet Yams

210-229-9267

Gluten-free, Southern $$$$ Average price: up to $10

Sweet is a good word for this place. It has all of the #hashtags I look for in takout... #organic, #vegan, #delivery, #fivestar ... I ordered the vegan chili, broccoli and garlic, and the turkey chili. The flavor was on point, the organic ingedients were 4star (I’m not a fan of corn or chicpeas) they could be a bit more hardy for the vegan chili, more alkalizing selections would be preferred. My husband ate the turkey chili and garlic broccoli, we were pleased with the portion, price and flavor of everything. The location reminded me of East Austin, Texas, lots of potential. It is obvious to me that the creator of this place has a heart for health and is full of #passionwithapurpose. May God continue to bless the path for their future growth

I can t imagine a place with better food and vibes. No frills, great food for herbivores and carnivores alike. Vegan & gluten free. Dine-in & delivery. Delicious & friendly.

Great food, excellent service and fast delivery!

I have never met Shannon but she is always super sweet on the phone and they always deliver the food before noon like I need it due to my lunch schedule. The delivery man is super sweet (I feel horrible I have never asked for his name) but he is always punctual. The food is great, the lemon chicken is me and my boyfriend s favorite (the flavor is just on point). The salad dressing is delicious and I love the fact everything is organic. I love that when I forget my lunch I have a go to place that I know I m getting healthy, clean food at a great price. So happy to find this place.

So happy that they do delivery. Excellent chopped salad with fresh crispy vegetables. Sesame Ginger Shrimp delicious! Turkey chili with corn added perfect. I wish I had found this gem of a restaurant earlier in the week.

Yelp SAT

Best Restaurants in San Antonio

10 Things You Should Know About Yelp
Yelp was founded in 2004 to help people find great local businesses like dentists, hair stylists and mechanics.
Yelp had a monthly average of 34 million unique visitors who visited Yelp via the Yelp app and 75 million unique visitors who visited Yelp via mobile web in Q3 2018.*

Yelpers have written more than 171 million reviews by the end of Q3 2018
In addition to reviews, you can use Yelp to find events, lists and to talk with other Yelpers.
Every business owner (or manager) can setup a free account to post photos and message their customers.
Yelp makes money by selling ads to local businesses - you’ll see these clearly labeled "Yelp Ads" around the site.
Paying advertisers can never change or re-order their reviews.

Favor - Use Favor to get anything delivered in under an hour. [used to be Eat Out In

SAT

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Zomato - Delivery Restaurants in San Antonio

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$50 +2

Berbere Vending Mobile Kitchen

yelp

Finally after years of waiting, Ethiopian food has arrived in San Antonio! I stopped by the Berbere food truck today for lunch and I was not disappointed! I was greeted with a smile and service was quick. I ordered the 3 veggies plate with the red lentils, green beans, and cabbage. Great vegetarian… -A.K.

I can't tell you how excited I am that San Antonio FINALLY has Ethiopian food! It's the one type of food that I miss most from living in NY & LA. I was greeted with a smile by two friendly gentlemen. I told them how excited I was that they are here and that they should open up an actual restaurant.… -Sofie C.

"My daughter invited Cherinet over to cook a meal and give a lesson on preparing Ethiopian cuisine, which is something I had fallen in love with while living in NYC and Berkeley but is not widely available in central Texas. Next thing I knew, I was asking if he could cater an end-of-semester luncheon for my students at Trinity. It was a hit! The vegetarians LOVED the red lentils with his fresh cheese and the cabbage cooked with tumeric spices. The carnivores RAVED about the spicy beef wat and lamb tibs. Next thing I knew, it had become a Trinity tradition. All of my seminar students now expect an Ethiopian luncheon as payment for putting up with me for fifteen weeks. If that’s their demand for putting up with me, I can guarantee that you will not be disappointed. - Erwin Cook

African Village Ethiopian Restaurant

10918 Wurzbach Rd, San Antonio, TX · (210) 354-7729
Firfir $5.99 ~ scrambled Eggs with sliced red tomatoes, sliced onions, garlic, and romaine lettuce

Ethiopian traditional coffee $1.99

Lunch
Lunch Special (Mon– Thr) 11:30am –2:30pm $8.99
– select three out of six varieties of eateries (veggie and non veggie)

Key Wot $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

Alicha wot $9.99 – Curry Beef Stew cooked with turmeric, onions, ginger and garlic paste, canola oil or butter with exotic spices and topped with sliced green peppers

Tibis $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

111. Tibis (Awazie) $9.99 Cubed tender beef marinated with spicy awaze sauce beef, garilc, olive oil/butter, Jalapeno Spicy or mild, Awazie sauce

112. Zilzil Tibis $9.99 – Roasted beaf, garilc, olive oil/butter, Jalepeno Spicey or mild, red/yellow/green bell

113. Lamb Tibs mild/spicy $12.99 – Red onion, garlic, Jalapenos, olive oil or butter

114. Kitfo (Raw/Semi-roasted) $12.99 -Minched beaf, mimita,cardamom, Ethiopian butter

115. Dulet Kitifo $12 .99 – Red onion,garlic, Jalepenos,olive oil or butter ,chilly

116. Doro wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,black pepper,cardamom, boiled egg, spicy pepper

117. Doro Alicha wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,Turmic, boiled egg, ginger

181. Meat combo $12.99

182. Meat & veggie combo $12.99

Veggie Dishes

118. Misir Wot $6.99 – lentiles,red onions,spicy peppers,cardemom,corn oil

119. Atar kik wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

120. Bozena Shiro Wot $8.99 – Beaf,red onion, garlic, olive oil or butter, shiro-peas powder

122. Gomen Alicha $6.99 – cabbage, carrot, potatoes, yellow onions, ginger, turmic

123. Shiro wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

180. veggie combo $11.99

Alternatives

124. Barilla (pasta and penne) $9.99 ~Tuna fish, sardin or beef or chicken breast, tomato sauce, olive oil, permazin cheese, garlic

Appetizers

125. Regular Salad $4.99 – Lettuce, raw spinach, olive oil, ground black pepper, ground white pepper with German salad dressing

126. Romain Salad $4.99 – Romaine lettuce, sliced better boy tomatoes, red/yellow/green bell, sliced red onions, garlic oil, Italian dressing

127. Tomato Salad $4.99 – Red Tomato, Jalapeno, black/green olive, Red onion

128. Chicken Salad $6.99 –Mixed salad, broccoli, cucumber, sliced roasted chicken breast, parmesan, extra-virgin olive oil with Ethiopian traditional bread

129. Sambuusa $2.99

130. Sambuusa (chicken/beef) $3.99

131. Veggie Soup $4.99 -Yellow split, ginger, onion, curry, with extra-virgin olive oil soup served with traditional Ethiopian bread.

132. Chicken Breast Soup $6.99 – Chicken breast, celery, carrots, onion, tomato sauce soup served with traditional Ethiopian bread.

133. Azifa $3.99 – Dark lentils, fresh tomatoes, red onion, Jalapenos, garlic, olive oil, mustard

Rehoboth Eritrean-Ethiopian Cuisine

1721 Babcock Rd, San Antonio, TX · (210) 263-7002

Serving Breakfast [all day], Lunch & Dinner

Communal Style Eating Served on Injera










Ethiopian Food

Hands-on eats: A deep dive into enjoying Ethiopian food like a pro

(Photos by Deb Lindsey for The Washington Post)

Ethiopia has one of the world’s most singular cuisines, one influenced by foreign ingredients but still wholly its own. It’s a fiery fare that doesn’t require utensils, unlike that of most around the world, and places great importance on bread at the table, a trait shared with France, Italy, Greece, Egypt, India and many other countries. And although meat dishes (even raw ones) play a starring role, so do vegetarian preparations.

Maybe you know some of this already? Maybe you don’t. The point is, America is a country without a border around its appetites: There are as many kinds of cuisines as there are people, and while each of us is probably familiar with the food of our own heritage, and perhaps a few others, as patrons in an increasingly global dining scene, we should strive to understand more. That’s why I’m here to help — with assistance from experts.

Eating with your hands

For those who were raised to use the proper utensil for every course, an Ethiopian restaurant can be an intimidating place. There is no silverware, and sometimes a proprietor may be resistant to cater to Westerners and their love of flatware.

Harry Kloman, a journalism instructor at the University of Pittsburgh who writes extensively about Ethiopian cuisine, remembers when the owner of an Ethiopian restaurant in Milwaukee told him, “They have to ask me three times before I remember to bring it out.”

Utensils are not impossible to find in Ethiopian restaurants or in the home country. The raw beef dish known as tere sega, or kurt, is served with a steak knife, used to slice the slabs of beef round into manageable bites. Back in Ethiopia, the Gurage people of the south-central highlands often use long wooden spoons to eat their kitfo, Kloman notes.

But otherwise, an Ethiopian meal is a feast for the hands, a tactile experience in which a diner tears off a piece of injera flatbread and uses it to scoop up the stews and salads that cover a communal platter (which itself is covered in injera). The bread, in short, doubles as a utensil, which brings us to . . .

A bread unlike any other

Teff is a tiny grain — about the size of a grain of sand — that has been cultivated in Ethiopia for nearly 2,000 years. Back in the home country, injera is made from 100 percent teff flour, but the grain has often been difficult (and expensive) to source in the United States. The Ethiopian government banned the export of teff and teff flour for nearly a decade because foreign sales were causing prices to jump in the country. American farmers have just started to fill the gap.

Even now, with limited exports of teff flour from Ethiopia, the price remains high for the product in America. So injera-makers, such as Meaza Zemedu, owner and chef of Meaza Ethiopian Cuisine in Falls Church, Va., use teff and wheat flour to prepare their flatbreads. It’s a painstaking process that requires Zemedu to ferment the teff batter for three to four days, then combine it with wheat-flour batter before griddling the mixture on a hot mitad grill.

Good injera should be thin, tangy and have a lot of “eyes” — those tiny craters you find in the flatbread, Zemedu says. All-teff injera will be tangier than the hybrid kind found at most Ethiopian restaurants in the United States. At some places, you can order all-teff injera imported from Ethiopia, but it’ll cost you, as much as $2.50 a roll.

Doro wat, the chicken-and-egg stew often dubbed the national dish of Ethi­o­pia

The pivot to chiles

Ethiopian cuisine as we know it didn’t come into existence until the 16th century. Or maybe the 17th or 18th centuries. It’s not exactly clear. What’s clearer is that even though Ethiopian food is known for its sometimes-incendiary spices, when Francisco Alvares visited the land that would become known as Ethiopia, the Portuguese missionary and explorer ran across no chile peppers during his long stay in the 1520s. At least, Alvares never mentioned one in his copious writings on Ethiopia.

The chile pepper “couldn’t have been there at that time, or he certainly would have mentioned it,” says Kloman, the University of Pittsburgh instructor.

Nearly 250 years later, around 1770, Scottish explorer James Bruce arrived in Ethiopia and found plenty of chile peppers. Hot peppers were probably introduced to Ethiopia by Europeans who brought back plants from the New World, Kloman says. The chiles would dial up the heat levels of Ethiopian dishes, which had previously been spiced with black pepper from India and a native plant called cress.

The spice is right

Chile peppers are the prime ingredient in two spice blends that dominate Ethiopian cooking: berbere and mitmita.

Berbere is a complex, brick-red blend in which chile peppers are cut with a fair number of other ingredients, including cinnamon and besobela (known as Ethiopian sacred basil), to tamp down the heat. This milder blend is used in a wide variety of dishes.

Mitmita is a significantly spicier combination, heavy on peppers such as serrano, and reserved for flamethrowing preparations such as kitfo (a mound of ground beef, often served raw, mixed with mitmita and spiced butter) and dullet (in which tripe is sauteed with mitmita and other ingredients).

Few Ethiopian chefs in the United States dehydrate, grind and mix their own spices and peppers for berbere and mitmita. Instead, they will buy pre-made mixes from the mother country or from American producers, such as Workinesh Spice Blends, in Minnesota. But regardless of a blend’s origin, a chef will try to source one to her particular tastes.

“The spice level can vary, depending on the chef,” says Zenebech Dessu, the founder and chef behind Zenebech Restaurant in Washington. “They can make it more spicy.”

Salt is a key factor in determining the quality of a berbere, say Dessu and her son, Michael Demissie, who helps manage the family restaurant. Inferior berbere blends will be cut with too much salt. “Everything is going to be salty,” Demissie says.

A vegetarian combination at Meaza includes spicy lentils,
yellow chickpeas, cabbage, collard greens, tomato salad mixed
with injera and more. Also on the platter are meat dishes doro wot, kitfo and house tibs

Good for vegetarians

Despite Ethiopia’s affection for raw meat, the country has, by necessity, a deep respect for vegetarian and vegan fare. More than 40 percent of the country’s 106 million residents consider themselves Ethiopian Orthodox, a Christian church that observes as many as 250 “fasting” days. During fasting periods, the observant will typically eat only once a day, usually around midday or evening, and the meal will not include meat, fats, eggs or dairy.

“That’s why vegetarian meals are so important,” Kloman says.

Ethiopian cooks have therefore become experts at developing veg dishes with lots of flavor, such as misir wat (in which red lentils are goosed with berbere) and tikel gomen (a dish in which cabbage, carrots and potatoes are elevated with turmeric, ginger and cumin).

So when your vegetarian friends tire of salads cobbled together from an indifferent kitchen at the latest flavor-of-the-month restaurant, take them to a place that knows how to cater to both meatheads and vegheads: an Ethiopian spot.

Berbere Vending Mobile Kitchen

yelp

Finally after years of waiting, Ethiopian food has arrived in San Antonio! I stopped by the Berbere food truck today for lunch and I was not disappointed! I was greeted with a smile and service was quick. I ordered the 3 veggies plate with the red lentils, green beans, and cabbage. Great vegetarian… -A.K.

I can't tell you how excited I am that San Antonio FINALLY has Ethiopian food! It's the one type of food that I miss most from living in NY & LA. I was greeted with a smile by two friendly gentlemen. I told them how excited I was that they are here and that they should open up an actual restaurant.… -Sofie C.

"My daughter invited Cherinet over to cook a meal and give a lesson on preparing Ethiopian cuisine, which is something I had fallen in love with while living in NYC and Berkeley but is not widely available in central Texas. Next thing I knew, I was asking if he could cater an end-of-semester luncheon for my students at Trinity. It was a hit! The vegetarians LOVED the red lentils with his fresh cheese and the cabbage cooked with tumeric spices. The carnivores RAVED about the spicy beef wat and lamb tibs. Next thing I knew, it had become a Trinity tradition. All of my seminar students now expect an Ethiopian luncheon as payment for putting up with me for fifteen weeks. If that’s their demand for putting up with me, I can guarantee that you will not be disappointed. - Erwin Cook

African Village Ethiopian Restaurant

10918 Wurzbach Rd, San Antonio, TX · (210) 354-7729
Firfir $5.99 ~ scrambled Eggs with sliced red tomatoes, sliced onions, garlic, and romaine lettuce

Ethiopian traditional coffee $1.99

Lunch
Lunch Special (Mon– Thr) 11:30am –2:30pm $8.99
– select three out of six varieties of eateries (veggie and non veggie)

Key Wot $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

Alicha wot $9.99 – Curry Beef Stew cooked with turmeric, onions, ginger and garlic paste, canola oil or butter with exotic spices and topped with sliced green peppers

Tibis $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

111. Tibis (Awazie) $9.99 Cubed tender beef marinated with spicy awaze sauce beef, garilc, olive oil/butter, Jalapeno Spicy or mild, Awazie sauce

112. Zilzil Tibis $9.99 – Roasted beaf, garilc, olive oil/butter, Jalepeno Spicey or mild, red/yellow/green bell

113. Lamb Tibs mild/spicy $12.99 – Red onion, garlic, Jalapenos, olive oil or butter

114. Kitfo (Raw/Semi-roasted) $12.99 -Minched beaf, mimita,cardamom, Ethiopian butter

115. Dulet Kitifo $12 .99 – Red onion,garlic, Jalepenos,olive oil or butter ,chilly

116. Doro wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,black pepper,cardamom, boiled egg, spicy pepper

117. Doro Alicha wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,Turmic, boiled egg, ginger

181. Meat combo $12.99

182. Meat & veggie combo $12.99

Veggie Dishes

118. Misir Wot $6.99 – lentiles,red onions,spicy peppers,cardemom,corn oil

119. Atar kik wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

120. Bozena Shiro Wot $8.99 – Beaf,red onion, garlic, olive oil or butter, shiro-peas powder

122. Gomen Alicha $6.99 – cabbage, carrot, potatoes, yellow onions, ginger, turmic

123. Shiro wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

180. veggie combo $11.99

Alternatives

124. Barilla (pasta and penne) $9.99 ~Tuna fish, sardin or beef or chicken breast, tomato sauce, olive oil, permazin cheese, garlic

Appetizers

125. Regular Salad $4.99 – Lettuce, raw spinach, olive oil, ground black pepper, ground white pepper with German salad dressing

126. Romain Salad $4.99 – Romaine lettuce, sliced better boy tomatoes, red/yellow/green bell, sliced red onions, garlic oil, Italian dressing

127. Tomato Salad $4.99 – Red Tomato, Jalapeno, black/green olive, Red onion

128. Chicken Salad $6.99 –Mixed salad, broccoli, cucumber, sliced roasted chicken breast, parmesan, extra-virgin olive oil with Ethiopian traditional bread

129. Sambuusa $2.99

130. Sambuusa (chicken/beef) $3.99

131. Veggie Soup $4.99 -Yellow split, ginger, onion, curry, with extra-virgin olive oil soup served with traditional Ethiopian bread.

132. Chicken Breast Soup $6.99 – Chicken breast, celery, carrots, onion, tomato sauce soup served with traditional Ethiopian bread.

133. Azifa $3.99 – Dark lentils, fresh tomatoes, red onion, Jalapenos, garlic, olive oil, mustard

Rehoboth Eritrean-Ethiopian Cuisine

1721 Babcock Rd, San Antonio, TX · (210) 263-7002

Serving Breakfast [all day], Lunch & Dinner

Communal Style Eating Served on Injera










Take Out Restaurants

Royal Cuisine Restaurant, Indian and Pakistani food

(210) 265-5463
8931 Wurzbach Rd, San Antonio, TX 78240
Open 11 to 9, closed Tuesdays

Sea Island (210) 558-8989 http://www.shrimphouse.com/i-10w/

cost $40 for two people
10303 I 10, San Antonio, TX 78230 open 11am to 9.30 pm Fri/Sat 11-10, Su 11-8.30
on access rd. north at top of hill.
Fried oyster plate [8-10 depending on size], French fries, coleslaw $11.99
Greek Salad 3.99
Shrimp Salad 12.69
Grilled shrimp 4.49
Saturday: 10:45AM – 10:00PM
Sunday: 10:45AM – 8:30PM
Monday – Thursday: 10:45AM – 9:30PM

Mama Margie’s [I10 just north] Open 24 hrs. every day 561-0400

http://mamamargies.com/mexican-restaurants-menu/

Asian Star 561-7688

Chinese take out. http://asianstarsuperbuffet.com/take-out/

South Garden Chinese 210 738-3388

http://southgarden.weebly.com/menu.html do not deliver
3909 Fred. Rd., SAT, 78201
Lunch specials 11-4
Will substitute anything with tofu
3. Sweet & Sour Chicken L. $6.25 D $8.50
4. Lemon Chicken $6.50 $8.95
9. Kung Pao Chicken L. $6.25 D $8.50
16. Pepper Steak $6.95 $9.25
19. Hunan Beef $6.95 $9.25
20. Mongolian Beef $6.95 $9.25
31. Gen. Tso Chicken $7.50 $9.75
A1. Fried Wontons 8 $2.95
L1. Lo Mein w/ veggies $9.25
FR1. Fried rice w/ veggies $7.95










Eat In Favorites

Ma Harper's Creole Kitchen

DoorDash Delivery, Zomato,

1816 N New Braunfels Ave, San Antonio, TX 78208

(210) 226-2200

Doordash - Ma Harper's Creole Kitchen

Zomato better menue

S.A.’s Ma Harper’s Creole Kitchen spot gets surprise visit from 'Dirty Jobs' star Mike Rowe, MySA

Zmenu

Hours
MonClosed
TueClosed
Wed11:00am-4:00pm
Thu11:00am-4:00pm
Fri11:00am-4:00pm
Sat12:00pm-7:00pm
Sun12:00pm-5:00pm

DIGNOWITY MEATS ON HOUSTON ST.


Menu

Elevated deli eats, sandwiches and sides are ordered at a window & enjoyed at picnic tables outside.

1701 E Houston St, San Antonio, TX 78202

(210) 462-1496

DoorDash

GrubHub

Seamless delivery

Postmates delivery

TripAdvisor - walk up and prepare to be amazed

Hacienda Vallarta Mexican Buffet Phone: (210) 509-7500

Phone: (210) 509-7500
3'stars
97 reviews on
Mexican Restaurant·$$
Website: haciendavallarta.com
Address: 7200 Bandera Rd, San Antonio, TX 78238

7200 Bandera Road
San Antonio, Texas 78238
(210) 951-2457
Restaurant & Bakery!

Mondays through Thursdays 10:30am-9pm,
Fridays 10:30am-10pm,
Saturdays 9am-10pm, and
Sundays 9am-9pm

Take Huebner to Eckhert to Bandera. Right. On right.










Snacks

Store-bought isn’t as fine as these homemade snacks and finger foods

Holiday Vegetable Platter With Herbed Avocado Dip

We could all use more fresh vegetables in our diets, but this time of year especially, anything green and crunchy seems even more necessary. Gather up your favorite vegetables to eat raw or just barely cooked — we went with green beans, red bell peppers and Belgian endives — then dip away into a creamy, herb-forward spread. Feel free to use other herbs in the dip; we couldn’t find fresh tarragon, so we added more parsley and a teaspoon or so of dried tarragon.

Tested size: 12 servings; makes about 3 cups

FOR THE DIP

Flesh of 2 ripe avocados
4 scallions (trimmed), white and green parts, coarsely chopped
1/2 cup lightly packed fresh tarragon
1/2 cup, lightly packed flat-leaf parsley
1/4 cup chopped chives
1 cup plain, low-fat Greek yogurt
2 tablespoons white wine vinegar
1/2 teaspoon salt

FOR THE VEGETABLES

1 pound haricots verts (thin French green beans), trimmed
2 medium red bell peppers, seeded and cut into thin strips
1 pint grape tomatoes
3 large Belgian endives, cored, leaves separated

For the dip: Combine the avocados, scallions, tarragon, parsley, chives, yogurt, vinegar and salt in a food processor; puree until fairly smooth. Transfer to a medium bowl. Unless you’re serving it right away, press plastic wrap directly on the surface (to prevent browning).

For the vegetables: Bring a large pot of water to a boil over high heat. Fill a large bowl with ice water.

Add the haricots verts to the boiling water; cook/blanch for about 1 minute, so they become bright green yet are still crisp. Use a Chinese skimmer or large slotted spoon to transfer them to the ice-water bath; cool, then dry on paper towels.

When ready to serve, place the bowl of dip at the center of a platter. Arrange the haricots verts, red bell peppers, grape tomatoes and endive leaves around it.

Olive, Pomegranate and Walnut Dip (Zeytoon Parvardeh)

Marinated olives from the salad bar are nice. This Persian olive dip, with fresh fruity bursts from pomegranate seeds and buttery richness from walnuts, is so much better. Keep it whole, as pictured, or pulse it a few times in a food processor. Serve with crackers or flatbread.

This dish originated in northern Iran near the Caspian Sea, where locals make it with regional herbs. It also works well as a colorful accompaniment on a cheese platter and can be served with thin bread such as lavash, baguette slices or on crackers.

The mixture can be pulsed in a food processor as well.

Make Ahead: The dip should be refrigerated for 1 week before serving.

Where to Buy: Ground angelica has a celery-like flavor, and is available in Middle Eastern markets.

Tested size: 6-8 servings

6 cloves garlic, minced
1/2 cup fresh chopped mint
1/3 cup fresh chopped cilantro
1 1/2 cups walnut halves, chopped
Salt
Freshly ground black pepper
2 teaspoons ground angelica (optional; see headnote)
6 tablespoons pomegranate molasses
1/2 cup extra-virgin olive oil
One 16-ounce jar unflavored, pitted green olives, drained (whole or coarsely chopped)
1/2 cup fresh pomegranate seeds

Combine the garlic, mint, cilantro and chopped walnuts in a mixing bowl. Season lightly with salt, pepper and the angelica, if using. Gradually stir in the pomegranate molasses, then stir in the oil to form a thick paste. Add the olives and pomegranate seeds, stirring gently to incorporate.

Transfer to a jar with a tightfitting lid; seal and refrigerate for 1 week.

Bring to room temperature before serving.

I’ll miss the bonfire, but my Nowruz will taste like home - Iranian Christmas Traditions

Candied Orange Peel

Turns out making your own candied citrus peel is really easy! This recipe turns out soft strips of candied orange peel that you can munch on plain, dip in chocolate or use to decorate baked goods. The same method works with lemon, lime and grapefruit peels, too.

These sparkling sugared strips are a classic garnish for cannoli, but they have plenty of other uses, too. Their texture is somewhat softer than typical candied citrus peel.

Chop them finely and add them to cakes or pastries or dip them in bittersweet chocolate and serve them with espresso for an elegant, light dessert. And don’t limit yourself to oranges; you can peel lemons, limes and grapefruit using the same technique.

Make Ahead: The syrup-cooked peels need to dry for 1 to 2 hours. The candied peels need to dry overnight. Store in a clean, airtight glass container at room temperature for up to 1 month.

Tested size: 2 cups

3 organic navel oranges, preferably with thick peel, rinsed well
1 1/2 cups granulated sugar
2 cups water
About 1/2 cup superfine sugar, for coating

Use a sharp paring knife to slice off the top and bottom of each orange. Score the oranges, making vertical slices at 1-inch intervals and cutting just through the peel and pith but not into the flesh. Pull off the segments of peel and slice them vertically into strips about 1/4 inch wide. (Reserve the flesh for another use.)

Place the strips of peel in a saucepan with water to cover by at least 1 inch. Bring to a boil over medium-high heat, reduce the heat to low, and cook the peels gently for about 45 minutes, until just tender. Drain in a colander set in the sink.

Set a wire cooling rack on a rimmed baking sheet.

Combine the granulated sugar and 2 cups of water in the same saucepan over medium-high heat; bring to a boil, stirring to dissolve the sugar, then reduce the heat to low and add the drained peels. Cook gently, stirring from time to time, for 45 minutes to 1 hour, until the peels are tender and most (but not all) of the syrup has been absorbed. Use a slotted spoon to transfer the peels to the rack, taking care to keep them from touching. Let dry for 1 to 2 hours. (Don’t discard the syrup; store it in a jar in the refrigerator and use it to sweeten brewed tea.)

Spoon about 1/2 cup superfine sugar into a quart-size zip-top bag. Add 3 or 4 strips of peel to the bag and shake to coat with evenly. Place coated strips back on the rack, taking care to keep them separate. Continue until you have coated all the strips. Let dry overnight, turning them once or twice, before serving or storing.

RECIPE SOURCE
Adapted from “Williams-Sonoma The Art of Preserving: Sweet and Savory Recipes to Enjoy Seasonal Produce Year-Round,” by Lisa Atwood, Rebecca Courchesne and Rick Field (Weldon Owen, 2010).










Holiday Vegetable Platter With Herbed Avocado Dip

(Goran Kosanovic for the Washington Post; food styling by Bonnie Benwick/The Washington Post)

Holiday Vegetable Platter With Herbed Avocado Dip

We could all use more fresh vegetables in our diets, but this time of year especially, anything green and crunchy seems even more necessary. Gather up your favorite vegetables to eat raw or just barely cooked — we went with green beans, red bell peppers and Belgian endives — then dip away into a creamy, herb-forward spread. Feel free to use other herbs in the dip; we couldn’t find fresh tarragon, so we added more parsley and a teaspoon or so of dried tarragon.

Tested size: 12 servings; makes about 3 cups

FOR THE DIP

Flesh of 2 ripe avocados
4 scallions (trimmed), white and green parts, coarsely chopped
1/2 cup lightly packed fresh tarragon
1/2 cup, lightly packed flat-leaf parsley
1/4 cup chopped chives
1 cup plain, low-fat Greek yogurt
2 tablespoons white wine vinegar
1/2 teaspoon salt

FOR THE VEGETABLES

1 pound haricots verts (thin French green beans), trimmed
2 medium red bell peppers, seeded and cut into thin strips
1 pint grape tomatoes
3 large Belgian endives, cored, leaves separated

For the dip: Combine the avocados, scallions, tarragon, parsley, chives, yogurt, vinegar and salt in a food processor; puree until fairly smooth. Transfer to a medium bowl. Unless you’re serving it right away, press plastic wrap directly on the surface (to prevent browning).

For the vegetables: Bring a large pot of water to a boil over high heat. Fill a large bowl with ice water.

Add the haricots verts to the boiling water; cook/blanch for about 1 minute, so they become bright green yet are still crisp. Use a Chinese skimmer or large slotted spoon to transfer them to the ice-water bath; cool, then dry on paper towels.

When ready to serve, place the bowl of dip at the center of a platter. Arrange the haricots verts, red bell peppers, grape tomatoes and endive leaves around it.










Herbed Avocado Dip

(Goran Kosanovic for the Washington Post; food styling by Bonnie Benwick/The Washington Post)

Holiday Vegetable Platter With Herbed Avocado Dip

We could all use more fresh vegetables in our diets, but this time of year especially, anything green and crunchy seems even more necessary. Gather up your favorite vegetables to eat raw or just barely cooked — we went with green beans, red bell peppers and Belgian endives — then dip away into a creamy, herb-forward spread. Feel free to use other herbs in the dip; we couldn’t find fresh tarragon, so we added more parsley and a teaspoon or so of dried tarragon.

Tested size: 12 servings; makes about 3 cups

FOR THE DIP

Flesh of 2 ripe avocados
4 scallions (trimmed), white and green parts, coarsely chopped
1/2 cup lightly packed fresh tarragon
1/2 cup, lightly packed flat-leaf parsley
1/4 cup chopped chives
1 cup plain, low-fat Greek yogurt
2 tablespoons white wine vinegar
1/2 teaspoon salt

FOR THE VEGETABLES

1 pound haricots verts (thin French green beans), trimmed
2 medium red bell peppers, seeded and cut into thin strips
1 pint grape tomatoes
3 large Belgian endives, cored, leaves separated

For the dip: Combine the avocados, scallions, tarragon, parsley, chives, yogurt, vinegar and salt in a food processor; puree until fairly smooth. Transfer to a medium bowl. Unless you’re serving it right away, press plastic wrap directly on the surface (to prevent browning).

For the vegetables: Bring a large pot of water to a boil over high heat. Fill a large bowl with ice water.

Add the haricots verts to the boiling water; cook/blanch for about 1 minute, so they become bright green yet are still crisp. Use a Chinese skimmer or large slotted spoon to transfer them to the ice-water bath; cool, then dry on paper towels.

When ready to serve, place the bowl of dip at the center of a platter. Arrange the haricots verts, red bell peppers, grape tomatoes and endive leaves around it.










Candied Orange Peel

I’ll miss the bonfire, but my Nowruz will taste like home - Iranian Christmas Traditions

Candied Orange Peel

Turns out making your own candied citrus peel is really easy! This recipe turns out soft strips of candied orange peel that you can munch on plain, dip in chocolate or use to decorate baked goods. The same method works with lemon, lime and grapefruit peels, too.

These sparkling sugared strips are a classic garnish for cannoli, but they have plenty of other uses, too. Their texture is somewhat softer than typical candied citrus peel.

Chop them finely and add them to cakes or pastries or dip them in bittersweet chocolate and serve them with espresso for an elegant, light dessert. And don’t limit yourself to oranges; you can peel lemons, limes and grapefruit using the same technique.

Make Ahead: The syrup-cooked peels need to dry for 1 to 2 hours. The candied peels need to dry overnight. Store in a clean, airtight glass container at room temperature for up to 1 month.

Tested size: 2 cups

3 organic navel oranges, preferably with thick peel, rinsed well
1 1/2 cups granulated sugar
2 cups water
About 1/2 cup superfine sugar, for coating

Use a sharp paring knife to slice off the top and bottom of each orange. Score the oranges, making vertical slices at 1-inch intervals and cutting just through the peel and pith but not into the flesh. Pull off the segments of peel and slice them vertically into strips about 1/4 inch wide. (Reserve the flesh for another use.)

Place the strips of peel in a saucepan with water to cover by at least 1 inch. Bring to a boil over medium-high heat, reduce the heat to low, and cook the peels gently for about 45 minutes, until just tender. Drain in a colander set in the sink.

Set a wire cooling rack on a rimmed baking sheet.

Combine the granulated sugar and 2 cups of water in the same saucepan over medium-high heat; bring to a boil, stirring to dissolve the sugar, then reduce the heat to low and add the drained peels. Cook gently, stirring from time to time, for 45 minutes to 1 hour, until the peels are tender and most (but not all) of the syrup has been absorbed. Use a slotted spoon to transfer the peels to the rack, taking care to keep them from touching. Let dry for 1 to 2 hours. (Don’t discard the syrup; store it in a jar in the refrigerator and use it to sweeten brewed tea.)

Spoon about 1/2 cup superfine sugar into a quart-size zip-top bag. Add 3 or 4 strips of peel to the bag and shake to coat with evenly. Place coated strips back on the rack, taking care to keep them separate. Continue until you have coated all the strips. Let dry overnight, turning them once or twice, before serving or storing.

RECIPE SOURCE
Adapted from “Williams-Sonoma The Art of Preserving: Sweet and Savory Recipes to Enjoy Seasonal Produce Year-Round,” by Lisa Atwood, Rebecca Courchesne and Rick Field (Weldon Owen, 2010).










Iranian Olive, Pomegranate and Walnut Dip (Zeytoon Parvardeh)

Olive, Pomegranate and Walnut Dip (Zeytoon Parvardeh)

Marinated olives from the salad bar are nice. This Persian olive dip, with fresh fruity bursts from pomegranate seeds and buttery richness from walnuts, is so much better. Keep it whole, as pictured, or pulse it a few times in a food processor. Serve with crackers or flatbread.

This dish originated in northern Iran near the Caspian Sea, where locals make it with regional herbs. It also works well as a colorful accompaniment on a cheese platter and can be served with thin bread such as lavash, baguette slices or on crackers.

The mixture can be pulsed in a food processor as well.

Make Ahead: The dip should be refrigerated for 1 week before serving.

Where to Buy: Ground angelica has a celery-like flavor, and is available in Middle Eastern markets.

Tested size: 6-8 servings

6 cloves garlic, minced
1/2 cup fresh chopped mint
1/3 cup fresh chopped cilantro
1 1/2 cups walnut halves, chopped
Salt
Freshly ground black pepper
2 teaspoons ground angelica (optional; see headnote)
6 tablespoons pomegranate molasses
1/2 cup extra-virgin olive oil
One 16-ounce jar unflavored, pitted green olives, drained (whole or coarsely chopped)
1/2 cup fresh pomegranate seeds

Combine the garlic, mint, cilantro and chopped walnuts in a mixing bowl. Season lightly with salt, pepper and the angelica, if using. Gradually stir in the pomegranate molasses, then stir in the oil to form a thick paste. Add the olives and pomegranate seeds, stirring gently to incorporate.

Transfer to a jar with a tightfitting lid; seal and refrigerate for 1 week.

Bring to room temperature before serving.









Fajitas

Sweet potato and poblano peppers make these sheet-pan fajitas really sizzle

In my Texas upbringing, fajitas were a restaurant thing, not a home-cooking thing. They came out sizzling on cast iron — strips of grilled steak, along with onions and peppers, that we would wrap in flour tortillas with salsa, and maybe cheese, guacamole and/or sour cream, too.

The word “fajitas,” in fact, refers to that steak; it’s a diminutive form of the Spanish word for “belt,” referring to the cut (flank) originally used to prepare the dish. But it long ago became generalized to apply to any version of the dish, most popularly with chicken but also shrimp and even vegetables.

The latter are often mushrooms, with perhaps onions and bell peppers in the background. But the version I made from Jen Hansard’s “Simple Green Meals” (Rodale, 2018) includes sweet potato and poblano chile peppers as partners. It’s a great combination, with the sweet potato adding starchy heft, the poblanos a little vegetal spice and the portobellos their characteristic meaty earthiness. Toss all three in lime juice, oil and spices, roast in a hot oven and try to resist the aroma that will soon fill your kitchen. Distract yourself by making a little spicy avocado crema to go on top.

Try to resist the noise, too. When you pull out the sheet pan, everything is sizzling. Have tortillas ready, please.

3 to 6 servings

The spicy avocado crema takes it over the top, but if you’re short on time, substitute fresh avocado slices and dollops of your favorite sour cream.

FOR THE FAJITAS

2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon chili powder (may substitute 1 teaspoon each ground ancho chile, ground cumin and Spanish smoked paprika)
1 teaspoon kosher salt, or more as needed
1 small sweet potato (8 ounces), scrubbed well and then cut lengthwise into 1/2-inch-wide strips
4 poblano chile peppers (1 pound), stemmed, seeded and cut lengthwise into 1/2-inch-wide strips
1 yellow onion, thinly sliced
2 portobello mushroom caps (6 to 8 ounces), cut into 1/2-inch-wide strips
Six 8-inch-wide flour tortillas
1/2 cup packed cilantro, chopped
Lime wedges, for serving

FOR THE CREMA

Flesh of 1 ripe avocado
1/4 cup canned coconut milk (full-fat or low-fat)
2 tablespoons fresh lime juice
1/2 serrano chile pepper, seeds and ribs removed
1/4 cup packed cilantro
1/4 teaspoon kosher salt, or more as needed

For the fajitas: Place a large rimmed baking sheet on the middle rack in the oven; preheat to 450 degrees.

Whisk together the lime juice, oil, chili powder and salt in mixing bowl. Add the sweet potato, poblanos, onion and mushrooms, tossing until evenly coated.

Carefully remove the baking sheet from the oven. Working quickly so the pan stays hot, arrange the vegetables on it in an even layer. Roast until the sweet potato is tender and the other vegetables are deeply browned on the edges, 15 to 20 minutes. Taste, and add more salt, as needed.

During the last few minutes of roasting, wrap the stack of flour tortillas in aluminum foil and place in the oven (on a lower or upper rack) to warm them.

While the vegetables are roasting, make the crema: Combine the avocado, coconut milk, lime juice, serrano, cilantro and salt in a food processor and puree until smooth.

Fill the warmed tortillas with the roasted vegetable mixture. Add dollops of the crema and some cilantro to each portion. Serve with the lime wedges.










Eggs Fajita

1 bell papper, julienned
1 onion julienned
3 eggs
Handfull of shrarp cheddar cheese
Coconut oil

Start cocunut oil heating in pan.

Throw in bell pappers and onions and fry until 2/3 done.

Add lots of adobo, eggs and cheese. Scramble.

Eggs soak up the oil.










Olive Oil

The Most (and Least) Fake Extra Virgin Olive Oil Brands

These are the ones from the latest report's tables: The brands that failed to meet the extra virgin olive oil standards, according to this study: Bertolli, Carapelli, Colavita, Star, Pompeian.

The Best and Worst Olive Oil from the Grocery Store

1. Lucini Everyday Extra Virgin Olive Oil

our quest for the finest olive oil brings us to the Andes. Lucini is an Italian company whose product is grown in the foothill of Argentina, creating an olive oil that adds texture and flavor to pretty much anything you put it on, from baby carrots to baguettes. The taste begins herbal, but ends with a present-but-not-overwhelming flavor that evokes a blend of black and green olives. $17.00 for 16.9 ounces

2. California Olive Ranch

California Olive Ranch’s oil has a grassy, faintly fruity flavor that harmonizes well with lighter dishes and is perfect for “California cuisine.” If you’re making a salad dressing, this one’s your go-to, creating a fine topping with just the barest bit of balsamic vinegar or lemon juice and giving a good head start to any marinade. California Olive Ranch recently expanded its olive farming beyond the Golden State through a recently announced partnership with producers in Argentina—hopefully the oil’s distinctive taste will be maintained. $10.99 for 16.9 ounces

Olive Oil Purity Test

the U.S. Pharmacopeial Convention (USP) told ABC news that one of the easiest foods that can be tampered with is olive oil, since it can be diluted with cheaper oils and we as consumers won’t know the difference.

Another commonly altered food was lemon juice, where researchers found as little as 15% and 25% lemon juice in bottles labeled 100% pure lemon juice. YIKES!

Do you drink tea? Coffee? Milk? Juice? Eat honey, syrup or seafood? Make the time to read the full article here. Your jaw will drop too!

The article made me wonder… what if the olive oil we buy is really only 15% olive oil? What if the rest of the jug is filled with the icky “yellow vegetable oil” that we’ve been striving so hard to avoid?

TWO STEP OLIVE OIL PURITY TEST

1. Pour 2-4 tbsp of olive oil into a clean glass jar. Seal the jar.

2. Put the jar in the refrigerator for 24 hours.

3. If the oil solidifies, it’s monounsaturated and is olive oil.

4. If the oil remains a liquid, it is polyunsaturated and is NOT olive oil.

Which Olive Oil to Buy? The Olive Oil Fraud!

Do you know about the ‘Olive Oil Fraud’? Many of us want to use ‘extra virgin olive oil’ for all the wonderful health benefits and taste, but when you go to the trouble of seeking it out and spending the extra money, there is a high chance that it is not virgin at all!

It is one of the many that are part of the ‘Olive Oil Fraud’. A high percentage of the olive oils are not at all what they say on the label. Just because they say it is ‘Extra Virgin Olive Oil’ (EVOO) or even ‘Certified’ does not mean that it actually is. All olive oils are not created equal.

Italy’s extra virgin olive oil fraud scandal!

In America, more than $700 million a year is spent on olive oil, but unfortunately, it is not really olive oil because of olive oil fraud. Most of the olive oils on the market are cut with cheap vegetable oils.

The results from the Consumer Report’s found that only 9 of the 23 olive oils from Italy, Spain, and California tested, and passed as being extra virgin olive oil even though all of them claimed so on the label. AND: “More than half tasted fermented or stale.”

nternational standards for extra virgin olive oil are mostly unenforced. Although the term ‘extra virgin’ is generally understood to denote the highest quality of olive oil, industry representatives report that the current standards are easily met by producers and allow olive oil marketed as ‘extra virgin’ to represent a wide range of qualities. This lack of enforcement has resulted in a long history of fraudulent practices (adulteration and mislabelling) in the olive oil sector.” – United States International Trade Commission

A study at the UC Davis Olive Center found that 69% of the imported EVOO (extra virgin olive oil) sold in California supermarkets did not qualify as extra virgin. Tests indicate that imported EVOO often fails international and USDA standards.

A bottle labeled EVOO may not be olive oil and instead be a seed oil which is made to smell and look like olive oil by adding a few drops of chlorophyll and beta-carotene making it part of the olive oil fraud.

‘Olive Oil Fraud’ oils that failed to meet EVOO standards:

Carapelli
Colavita
Star
Filippo Berio
Mazzola
Mezzetta
Newman’s Own
Safeway
Whole Foods

Which Olive Oils Passed the EVOO Standards?

Bariani Olive Oil is Stone Crushed, Cold Pressed, Decanted, and Unfiltered California Extra Virgin Olive Oil and they are committed to producing an authentic extra virgin olive oil which is raw. Weston Price recommends this oil.

Corto Olive – can sometimes be purchased at Costco.
Cobram Estate – Australia’s most awarded extra virgin olive oil

California Olive Ranch – Award winning olive oil brand. It is in a tinted glass bottle protects oil and is 100% grown and made in California.

Kirkland Organic
Lucero (Ascolano)
McEvoy Ranch Organic
Ottavio – good olive oil but in a plastic bottle.
Omaggio
Whole Foods California 365 – 100% Californian
Olea Estates 100% Extra Virgin Olive Oil – This olive oil is grown on a single family farm in Greece and is great tasting

McEvoy Ranch
Trader Joe’s California Estate
Ellora Extra Virgin Olive Oil is one of the best olive oils.

It is 100% Pure Cretan Extra Virgin Olive Oil of which the origin and authenticity is certified by the EU standards. While meeting the stringent requirements it maintains a focus on environmental consciousness and tradition. When you are ordering it online it comes in many sizes which can make shipping more economical. This is the one I am getting: 2 tins of Ellora Extra Virgin Olive Oil and 2 Ellora EVOO spray bottles saves on shipping to get lots at the same time.

Kasandrinos Organic Extra Virgin Greek Olive Oil
Here is another olive oil I recently discovered that is certified. 100% certified organic, non-GMO extra virgin olive oil from Kasandrinos century-old family orchard. Mechanical cold-pressing within 48 hours locks in the delicious flavor of the olives at peak of ripeness.

Partanna Extra Virgin Olive Oil - winner of Gold Medals at the L.A. County Fair.

6 Tips for Recognizing Real Extra Virgin Olive Oil

  1. Do not buy light olive oil or a blend; it isn’t virgin quality.
  2. When extra virgin olive oil costs less than $10 a litre it may not be real. [1 litre = 33.814 fluid ounces]
  3. Only buy oils in dark bottles, as this protects the oil from oxidation.
  4. Look for a seal from the International Olive Oil Council (IOC)
  5. Look for a harvesting date on the label.
  6. Olive oil can get old and rancid. A simple test for a “good” olive oil is to taste a little on a spoon. Not rancid, real olive oil will have a fruity taste in the front of your mouth and a peppery taste in the back of your mouth.

How to Store Olive Oil

Olive oil will keep well if stored in a sealed container in a cool, dark cupboard for about one year. If unopened, the oil may keep for as long as two years.










Bacon Wrapped Sweet Potato Bites

As if you needed another reason to love bacon. This naturally sweet, savory, and spicy appetizer is deliciously satisfying. Bite-size sweet potatoes wrapped in savory bacon are a simple and delectable finger food that will keep you coming back for more.

SERVES 4-6
TOTAL TIME 1 hour 20 minutes

2 medium organic sweet potatoes, any variety (about 1 1/2 pounds)
2 tablespoons Primal Kitchen Mayo, any flavor
4 tablespoons hot sauce of your choice
3 tablespoons Natural Grocers Brand Organic Maple Syrup
2 (8-ounce) packages uncured bacon

Preheat oven to 350° F.

Peel the sweet potatoes and cut into bite-size pieces (1-1 ½ inches).

In a medium bowl combine the mayo, 3 tablespoons hot sauce, and 2 tablespoons maple syrup. Mix well. Add the sweet potato bites to the mayo mixture and toss to coat all pieces.

Cut the bacon slices in half crosswise. Wrap each sweet potato bite with a half slice of bacon. Use a toothpick to hold the bacon in place if desired.

Place in a 9x13-inch baking dish.

Use a spoon to drizzle the remaining maple syrup and hot sauce over each piece. If you have leftover sweet potato pieces, place them in between the bacon-wrapped sweet potatoes to bake.

Place in the oven and bake for 50 minutes to one hour, or until the bacon is crispy and the sweet potatoes are fork-tender.

Check after baking for 35 minutes; if the bottoms are starting to brown, turn the pieces over for even cooking. If you prefer the bacon crispy, turn on the broiler for the last 2-4 minutes of cook time.

Check every minute and watch closely to avoid burning.

Remove from the heat and let cool. Add extra hot sauce if desired and serve.

Source: Karen Falbo


Early Summer Greens With Garlic Vinaigrette Recipe

Early Summer Greens With Garlic Vinaigrette Recipe

DESCRIPTION
Cool down from the summer heat and boost your garlic intake with this delicious and colorful summer salad. Make it a good4u meal with our Grilled Chicken Thighs and Legs and Cauliflower Cheese.

SERVES 4 - 6
TOTAL TIME 15 minutes

1 large garlic clove, minced
1/2 teaspoon salt
3 tablespoons sherry vinegar
8 tablespoons extra virgin olive oil
1/2 teaspoon Dijon Mustard
1/2 teaspoon raw honey, Natural Grocers
1 5-ounce container baby spring greens mix
3 large leaves rainbow chard, stems removed, or kale
1 cucumber, peeled
1 organic red bell pepper, seeded and thinly sliced
1/4 cup Kalamata olives, pitted and halved

For the Dressing:

On a cutting board, sprinkle half of the salt over the minced garlic, and using the side of a chef’s knife, press the knife into the garlic and salt to mash into a paste. Scoop the garlic paste into a bowl to make the dressing.

Add the remaining salt, vinegar, olive oil, mustard, and honey. Whisk together until emulsified. Taste and add more salt if needed.

For the Salad:

Place the mixed baby greens in a large salad bowl.

Stack the rainbow chard or kale leaves one on top of the other, roll up, and finely cut the leaves, making thin strips. Toss with the baby greens.

Cut the ends off the cucumber, slice it in half lengthwise, remove the seeds, and thinly slice.

Scatter the red pepper over the top of the salad, spread the cucumber slices over the peppers, and top with the olives.

Either plate the salad before adding the dressing or drizzle the dressing over the entire salad and toss before serving.

Source: Karen Falbo










Simple Cabbage and Carrot Sauerkraut Recipe

Simple Cabbage and Carrot Sauerkraut Recipe

DESCRIPTION
Take the intimidation out of fermenting veggies at home with this simple recipe, perfect for beginners! And these tangy, crunchy veggies are a delicious way to get more friendly bacteria--and more veggies--in your diet.

SERVES 1 quart
TOTAL TIME 4 days

9 cups shredded or very finely sliced cabbage and one outer leaf left whole, about 1 medium head

2 teaspoons Natural Grocers Real Brand Orsa Salt

2 cups shredded carrot, about 1 large carrot

Special equipment:

1 large, wide-mouth glass jar (1 or 2 quart size) with a tight fitting lid, washed in hot soapy water and allowed to air dry.

1 (4-ounce) glass jelly jar or glass paperweight that fits into the large jar, washed in hot soapy water and allowed to air dry

Directions:

Place shredded cabbage in a large bowl and sprinkle with salt. Toss and let sit for about 5 minutes.

Add carrot and squeeze and knead together with the cabbage for at least 5 minutes, or until cabbage has soften and released fluid.

Transfer the cabbage mixture into the large jar. Pour any juices from the bowl over the top. Using a potato masher, wooden spoon, or your fist press the cabbage down until it is tightly packed. Place the whole cabbage leaf over the top and pack the mixture down again. The fluid should completely cover the shredded cabbage. Weigh down the large cabbage leaf with the small jar or paperweight. You can fill the small jar with clean rocks or weights to make sure that the level of the liquid is above the level of the shredded cabbage. Wipe the rim of the large jar clean and cover with the lid.

Allow cabbage to ferment at room temperature (60-70° F) for at least 4 days or up to two weeks. Remove the lid once per day to allow the culture to “burp” and release any excess pressure. You may need to press the cabbage down occasionally to force the air bubbles up and out of the cabbage mixture and to ensure the liquid continues to cover the cabbage.

Once fermented, remove the weights and whole cabbage leaf and store in the refrigerator until ready to use. Sauerkraut will keep for up to 6 months.










Nori

V How to make a Raw Vegan Nori Wrap Recipe Video

Nori is cleansing and high in iron

Hard to find raw instead of roasted.

Roasting cooks some of the minerals out of it

Fillings, sauerkraut, nut cheese with herbs and lemon J and sea salt, guacamole, dijon mustard, nutritional yeast, avocados, artichoke hearts, olives, raw mushrooms, with ground or mashed walnuts sprinkled on top, sprouts [one of the highest energy foods on the planet, lettuce, julienned carrots, greens, cheese, humus, or cooked things like veggies, etc.

Tuck and fold, no water needed except on final edge to seal the wrap.

Don't forget to moisten the tips and ends to seal. Delicious sandwich.

Diana Stobo, Naked Diet.

Nori Is My Go-To, Wheat-Free Burrito Wrap

San Francisco may be best known for sourdough, but a few years ago it also became home to a new culinary mash-up: the sushi burrito. A combination of rice and fillings all wrapped — burrito-style — inside a sheet of nori, the sushi burrito is a very welcome solution for wheat-free burrito-lovers, like myself.

How to Make Nori Burritos

Like flour tortillas, when filled with rice, the nori softens and becomes very flexible, allowing you to wrap and roll tightly with no breakage. And despite how thin it is, nori will hold an immense amount of food inside, allowing you to stuff it to the brim.

You can use the nori straight from the package or, with the help of tongs or your fingers, toast them quickly over an open flame from the stove. From there, take warm rice and spread it over about three-quarters of the nori sheet, and then layer your fillings slightly off to one side — spreadable stuff (like avocado or spicy mustard) on the bottom and harder stuff (like jicama or cucumber) on top. Be sure to leave an inch or so of space from the edges.

As for the rolling part, it’s just like wrapping a burrito. First, fold the side edges in, pressing down slightly so it will stay folded. Then, starting with the end closest to the filling, tightly roll the nori sheet over the filling (and itself) until it reaches the other side. I usually do this just with my hands, but you can also use the help of a bamboo mat to make sure you get a tight roll.

Sometimes you’ll find you’ve overstuffed the nori (like in the picture) and its hard to get the ends tucked in (like a burrito), so here’s my trick: plastic wrap. Once the super-stuffed nori burrito is rolled, place it off-center on a large piece of plastic wrap. Use your fingers to tuck and press the nori together on the ends, patching up any holes — thankfully nori gets sticky with warm rice [or any liquid], so this is easy to do. Fold the plastic wrap over it, further assisting the closure.

Then, tightly roll the nori burrito completely in the plastic wrap so its nice and snug. Leave it like this for a few minutes in the fridge or until lunchtime. And when you take it out of the plastic wrap, the ends will now be shut and all the filling will stay inside. If you don’t like plastic wrap, just use foil.










Salad Dressings

Bleu Cheese
Greek Sld Dressings
Lime Dressing
Louie Sld Dressing
Mustard Vinaigrette
Santa Fe Salad


Greek Salad Dressings

EASY GREEK SALAD DRESSING

6 tablespoons extra virgin olive oil.
1/4 cup red wine vinegar.
1 tablespoon fresh lemon juice
. 1 clove garlic, minced.
1 teaspoon dijon mustard.
1 tablespoon fresh chopped oregano (or 1 teaspoon dried)
salt and freshly ground black pepper, to taste.

Homemade Greek salad dressing is so easy to make. My method of choice is adding everything to a mason jar, covering it tightly with a lid and shaking vigorously. There’s no whisking and it emulsifies perfectly!

You can certainly opt to prepare this dressing in a food processor if you’re so inclined. Simply add everything but the oregano, process until emulsified, then stir in the oregano.

Easy Greek Salad Dressing will keep in an air tight container in the refrigerator for up to two weeks. We eat salads a lot so this dressing never lasts longer than that!

CUSTOMIZE EASY GREEK SALAD DRESSING

You can customize this greek salad dressing recipe in a multitude of ways. If you don’t have fresh oregano on hand, use a teaspoon of dried.

If fresh garlic is too much for you, substitute it with a 1/4 teaspoon garlic powder or omit it altogether.

While I prefer my Greek salad dressing with red wine vinegar, balsamic vinegar would be a great substitution as well.

This Easy Greek Salad Dressing is a staple in my kitchen and will take your salads to the next level every time!

50 Salad Dressing Recipes, Food Network Magazine










LOUIE SALAD DRESSING

HOMEMADE NO MAYO LOUIE SALAD DRESSING

1 cup vegan mayo*
3 tablespoons ketchup
2 tablespoons chopped chives
1 tablespoon coarsely chopped Italian flat-leaf parsley
1 tablespoon fresh lemon juice
1 clove garlic, minced (or 1/4 teaspoon garlic powder)
1 teaspoon Worcestershire sauce
1 teaspoon capers
1/4 teaspoon prepared horseradish
1 tablespoon sweet pickle relish without liquid
salt and freshly ground black pepper, to taste

Add all ingredients except for the pickle relish into the bowl of a food processor. Process until smooth, then taste and adjust the seasoning as necessary.

Pour the dressing into a bowl and stir in the pickle relish. Add up to 1 tablespoon more if desired.

Serve with your favorite salad and enjoy!

RECIPE NOTES:

*My preferred brand of vegan mayo is Vegenaise. I use the soy-free variety, but there are many to choose from including reduced fat.

You can use your favorite ketchup, but I recommend using a natural ketchup that’s low in sugar and doesn’t contain artificial ingredients. I used just enough ketchup in this dressing to give it tomato flavor without making it too sweet.

If you like a spicier dressing, substitute the ketchup with chili sauce or add more horseradish.

If you’re not following a vegan diet, Greek yogurt would be a viable substitute for the vegan mayo.

Leftover dressing will keep in an air tight container in the fridge for 7-10 days. Just stir and enjoy!










SANTA FE CHICKEN SALAD WITH TANGY LIME DRESSING

SANTA FE CHICKEN SALAD WITH TANGY LIME DRESSING

Santa Fe Chicken Salad with Tangy Lime Dressing is a fresh, hearty salad packed with black beans, roasted corn and tortilla strips tossed with a zesty lime dressing! {GF}


This salad has everything I love all in one place. And the clincher? It’s all tossed in a fresh, zesty lime dressing with crunchy tortilla strips over the top.

I chose not to add grated cheese to mine, but you can certainly add cheese if you like.

The main attraction is the chicken breast sprinkled with a generous dose of my Homemade Taco Seasoning and grilled to perfection. The chicken is juicy, flavorful and provides a significant source of protein.

HOMEMADE TACO SEASONING

chili powder
ground cumin
smoked paprika (or regular)
garlic powder
onion powder
dried oregano
cayenne pepper
kosher salt

Toss all the spices in a small bowl and stir to combine. Store in an air tight container in a cool dark place for about 3 months

CUSTOMIZE YOUR HOMEMADE TACO SEASONING

The main reason why I don’t buy pre-made marinades and spice mixes is because they’re too salty. I like to add just enough salt to accent the flavors, but I don’t want my meals to taste salty.

I only add 1 teaspoon of kosher salt to the spice blend because I like more control over the amount of salt in each dish. Salt is such a personal preference, so use your own discretion when adding salt to your taco seasoning.

The level of heat is another way that you can customize your taco seasoning to your liking. Use less or more cayenne pepper depending on the level of spiciness that you desire.

HOW MUCH SEASONING SHOULD I USE?

I use roughly 2 tablespoons per every pound or pound and a half of meat or veggies. Feel free to add more or less depending on your taste!

IS HOMEMADE TACO SEASONING JUST FOR TACOS?

The great thing about this Homemade Taco Seasoning recipe is that it’s for so much more than tacos! Use it in your enchiladas, fajitas, burritos and so much more!

The crowning glory of this salad –besides those crispy tortilla strips! — is the tangy lime dressing. It includes plenty of fresh lime juice, along with maple syrup, fresh cilantro, salt and freshly ground pepper to taste.

I made this dressing extra zest with the juice of two limes. To me, there’s no such thing as too much lime, so feel free to tone it down a notch if it’s too much for you.

FOR THE SALAD:

(2) skinless boneless chicken breasts (about 1 – 1.5 lbs.) seasoned with 2-3 teaspoons of my Homemade Taco Seasoning

4 cups romaine lettuce, chopped

2 green onions, white and green parts, sliced

1 cup cherry tomatoes, halved

½ cup black beans, rinsed and drained (use canned or my Easy Instant Pot Black Beans)

1 large corn cob, husks and silks removed (or about 1 cup of thawed frozen corn)

1 avocado, seeded and diced

Serve with grated cheese, fresh cilantro, lime wedges, and tortilla strips if desired

FOR THE DRESSING:

6 tablespoons extra virgin olive oil
4 tablespoons fresh lime juice
2 teaspoons pure maple syrup (may substitute with honey)
2 teaspoons freshly chopped cilantro
salt and freshly ground black pepper, to taste

Place the lettuce, green onions, cherry tomatoes, black beans, roasted corn, avocado, and cheddar cheese in a large bowl. Toss together gently, and serve on plates. Top with the chicken and tortilla strips.

Place all salad ingredients in a small jar, cover and shake until combined. Drizzle the desired amount of dressing over the salad and toss to coat.

You will more than likely have dressing leftover. Store in an airtight container in the fridge for up to 2 weeks.


BROCCOLI SLAW SALAD WITH CREAMY NO MAYO DRESSING

Broccoli Slaw Salad with Creamy No Mayo Dressing is broccoli florets and broccoli slaw with apple, cranberries and almonds in a creamy no mayo dressing! {GF, DF, V}

I make this Broccoli Slaw Salad with Creamy No Mayo Dressing at least every two weeks. It’s great as a side dish for burgers, grilled or roasted meats, and almost anything you’re serving!

I know a lot of people think of broccoli salad or slaws as more of a warm weather dish, but for me it’s the exact opposite.

This time of year we have more limited seasonal produce options, so I often gravitate to slaws because cabbage and broccoli are in season now.

FOR THE SALAD

(1) 12 ounce package broccoli slaw
1 broccoli crown (2-3 cups bite-sized florets)
1 medium apple, cored and diced
2 green onions, sliced on the bias
1/3 cup dried cranberries
1/3 cup sliced toasted almonds

Place all ingredients except for the almonds in a large bowl. Toss with enough of the 3-Ingredient Creamy No Mayo Coleslaw Dressing to coat (half of the batch is normally enough).

Top the salad with the almonds just before serving and enjoy!

Customize this salad with whatever fruits are in season and sub the almonds with pepitas for nut allergies.

FOR THE DRESSING

3-INGREDIENT CREAMY NO MAYO COLESLAW DRESSING

1 cup Vegenaise*
1/4 cup apple cider vinegar
2 tablespoons pure maple syrup
salt and freshly ground black pepper, to taste

Place all ingredients into a medium bowl and whisk until smooth.

Pour the dressing into an airtight container and store in the fridge for 1-2 weeks.

RECIPE NOTES:

*Vegenaise is a plant-based, healthy alternative to mayo that’s non-GMO, gluten free, and made with heart healthy oils. The original contains soy, but I love the soy-free variety as well. I’m not being compensated to promote this product…I just love it!

If you’re not following a vegan diet, you can certainly substitute the Vegenaise with Greek yogurt or mayo or a combination of both.

This dressing can easily be changed up by adding poppy seeds, curry powder or herbs!


COLESLAW WITH CREAMY CURRY DRESSING

SHAVED BRUSSELS SPROUT SALAD WITH APPLES, BACON, AND HAZELNUTS

BROCCOLI KALE SALAD WITH GREEK YOGURT POPPY SEED DRESSING

MEXICAN CAESAR SALAD WITH CREAMY AVOCADO DRESSING

WINTER FRUIT SALAD WITH COCONUT KEY LIME POPPYSEED DRESSING

ASIAN BLACK RICE SALAD WITH GINGER ORANGE DRESSING

THAI CARROT CUCUMBER NOODLE SALAD WITH PEANUT LIME DRESSING

KALE AND NAPA CABBAGE SALAD WITH GREEK YOGURT DRESSING

VEGETARIAN THAI PEANUT ZUCCHINI NOODLES

VEGETARIAN THAI PEANUT ZUCCHINI NOODLES

Vegetarian Thai Peanut Zucchini Noodles are an easy low carb meal packed with zoodles and veggies in a delicious Thai peanut sauce!

This dish is the low carb version of my One Pot Thai Peanut Veggie Pasta, which is one of my most popular recipes. It’s gotten rave reviews, and I thought that a lightened up take on it would be appreciated.

ONE POT THAI PEANUT VEGGIE PASTA {RECIPE VIDEO}

Now that it’s zucchini season, my spiralizer has been working overtime. Do you own a spiralizer? I love mine, but I’ll admit that sometimes I get lazy and I buy my zucchini noodles at the store. It can get costly over time, so I’m trying to spiralize my own zucchini and other veggies myself.


CUSTOMIZE YOUR VEGETARIANTHAI PEANUT ZUCCHINI NOODLES

There are so many ways that you can customize this meal to make it your own. It’s a perfect “clean out the fridge” meal to help you use up the veggies that you have on hand.

If you want a protein boost, add tofu or animal protein if you’re so inclined.

If carbohydrates aren’t a concern for you, substitute the zucchini noodles with sweet potato or butternut squash, or serve with a grain such as quinoa or rice to make it heartier.

5 tablespoons reduced sodium soy sauce
2 tablespoons creamy peanut butter
2 tablespoons rice wine vinegar
2 tablespoons olive oil
1/2 red onion, sliced thickly along the lines
1 medium carrot, julienned
5 oz shitake mushrooms, stemmed and sliced thin
1 clove garlic
1 tablespoon freshly grated ginger
1 red bell pepper
1 yellow bell pepper
3 zucchini (about 1 1/2 lbs.) spiralized
Juice of 1 lime, plus lime wedges for serving
1 tablespoon freshly chopped cilantro, plus more for serving
1/3 cup chopped roasted salted peanuts

Place the soy sauce, peanut butter and rice wine vinegar in a small bowl and whisk until combined. Set aside.

Heat the olive oil in a large skillet over medium heat. Add the onion, mushroom and carrot and cook 5 minutes or until softened.

Add the garlic and ginger cook for 30 seconds.

Add the bell pepper and zucchini and cook 2 minutes.

Add the sauce and stir till combined. Cover and cook 2 minutes or until zucchini is softened to your desired consistency. Remove from heat and stir in the lime juice and cilantro.

Serve warm topped with chopped peanuts and additional cilantro and lime wedges. Enjoy!










30 minute thursday: one pan chicken enchilada bake

30 minute thursday: one pan chicken enchilada bake

This One Pan Chicken Enchilada Bake is loaded with shredded chicken, hearty rice, and topped with cheesy tortillas. It contains the classic flavor of enchiladas, but in casserole form. Made in one pan and ready in just 30 minutes, you’ll have this simple dish ready to be devoured in no time!

Bottom line, this One Pan Chicken Enchilada Bake is packed with flavor, full of simple ingredients, and made in just one pan. And did I mention that it’s ready in just 30 minutes? Zesty, delicious, and bursting with Mexican flair, you’ll be going back for seconds (and thirds) of this dish.

I used shredded, rotisserie chicken that I found in the deli section of my local grocery store. Of course, you can cook and shred your own chicken (or use ground beef or turkey), but the already-made chicken just makes this meal that much easier.

Simply sauté some garlic and chopped onion in a skillet, add in some diced tomatoes, uncooked rice, and water. Let the mixture cook until the rice is tender, and then stir in the chicken, shredded cheese, and cilantro. And for the finishing touch? Quartered soft tortillas, topped with cheese and then broiled until melted. Easy peasy, right?

In just 30 minutes, this One Pan Chicken Enchilada Bake is oozing with flavor and ready to be devoured. It makes the most delicious weeknight meal and is great for leftovers, too!

2 tablespoons olive oil
1/2 white onion, diced
1 1/2 teaspoons minced garlic
3 tablespoons taco seasoning
1 (10 ounce) can Rotel tomatoes (I used the kind with lime juice and cilantro)
1 cup long-grain, white rice
3 cups water
2 cups shredded, rotisserie chicken
2 cups shredded Southwest (or Mexican) cheese, divided
1/4 cup freshly chopped cilantro
6 flour tortillas, cut into quarters
Sour cream for topping, if desired

Heat olive oil in a large skillet over medium heat.

Add onion and sauté for 2-3 minutes, or until slightly softened. Add in minced garlic and stir to combine.

Add taco seasoning, tomatoes, rice, and water. Stir to combine, then bring to a boil.

Reduce heat to low, cover, and simmer for 15-18 minutes, or until rice is tender. While rice mixture is cooking, preheat oven to medium broil.

Remove mixture from heat and stir in chicken, 1 cup of shredded cheese, and cilantro.

Top mixture with quartered tortillas, and sprinkle remaining cup of shredded cheese on top.

Broil for 3-4 minutes, or until cheese melts.

Remove from oven and top with sour cream and more cilantro, if desired.

Serve immediately. Enjoy!


parmesan basil shrimp and rice

This Parmesan Basil Shrimp and Rice is packed with tender shrimp and fluffy white rice, enveloped with a Parmesan and basil cream sauce. It’s easy to make and ready in less than 20 minutes. If you’re looking for a new dish for dinner, then this is it!

It seems I have trouble creating a dish that does not include Parmesan or garlic.

Do you blame me? I throw garlic in practically everything dish that I cook. And cheese? Well, that’s a necessity, too. If I’m not using mozzarella, most likely I’ll add in some Parmesan. What can I say? It’s the name of my game and I’m not one bit sorry.

From these slow cooker mashed potatoes to those mushroom bites, this fettuccine and that hummus, it’s evident of my love for these two ingredients.

So for today’s recipe, I decided to add in a twist with some Parmesan and basil. Yes, I did still include garlic, but basil took over as the star of the show for today. Along with Parmesan, of course.

1 1/2 cups dry white rice [spiralized veggie]
4 tablespoons unsalted butter
2 teaspoons minced garlic
1 pound shrimp, peeled and deveined
1/2 cup shredded Parmesan cheese
3 tablespoons chopped, fresh basil
Salt and pepper, to taste
1/4 cup Blue Diamond Almond Breeze Almond Milk Original Unsweetened

Prepare rice according to package directions. Set aside.

In a large skillet, melt butter over medium heat.

Add garlic and sauté for 1-2 minutes.

Add shrimp and cook for 3-4 minutes, or until heated through and pink.

Stir in rice and mix well.

Add Parmesan cheese, basil, salt, pepper and Blue Diamond Almond Breeze Almond Milk Original Unsweetened to shrimp. Stir untilrice thickens and becomes creamy.

Remove from heat and garnish with additional basil, if desired.

Serve immediately. Enjoy!


tilapia with roasted vegetable pasta


cilantro lime popcorn shrimp tacos


GRILLED PORTOBELLO MUSHROOM ASPARAGUS FAJITAS {VIDEO}

GRILLED PORTOBELLO MUSHROOM ASPARAGUS FAJITAS ARE FAJITA-SPICED VEGGIES GRILLED TO PERFECTION. SERVE WITH HOMEMADE GUACAMOLE FOR A HEALTHY, VEGETARIAN 30 MINUTE MEAL!


I grill year round, but when it’s cold out I’d rather use the oven to warm up the house! Once the weather heats up, the last thing I want to do is turn on the oven, so I’m almost always using my grill.

I tossed my portobello mushrooms, asparagus, bell peppers, and onions in a fajita spiced-oil and grilled them up for 10-15 minutes until charred and softened.


I could’ve eaten them right off the pan but refrained. They’re even better in a tortilla!

It’s surprising how hearty and satisfying these Grilled Portobello Mushroom Asparagus Fajitas are. The portobello mushrooms alone add some serious bulk to this meal and add a savory, meaty flavor that will keep you from missing the meat.

The asparagus, bell peppers, and onion are the perfect accompaniment to the meaty mushrooms. Squeeze some lime over the veggies, and then comes the fun part…deciding how to top them.

The first time I made these Grilled Portobello Mushroom Asparagus Fajitas, I topped them with sliced avocado and dollop of Greek yogurt. It was amazing too, but topping these fajitas with guacamole is the ultimate.

I’m a firm believer that almost everything is better with guacamole…except maybe chocolate cake.

These Grilled Portobello Mushroom Asparagus Fajitas are healthy, amazingly satisfying, require little prep and clean-up, and take only 30 minutes to make.

Those are all the reasons you need to add them to your Cinco de Mayo menu and make them all summer long.

RECIPE NOTES:

The veggies may be grilled ahead of time and stored in an airtight container in the fridge and reheated before serving. They make great leftovers too!

If you don’t have a grill, roast the veggies on a large rimmed baking sheet in a 375 degree oven for about 15 minutes.

I used soft taco sized whole wheat tortillas here, but use corn tortillas if gluten intolerant.

2 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/2 teaspoon garlic powder 1/2 teaspoon sea salt 4 tablespoons olive or algae oil 2 large portobello mushrooms, stemmed, gills removed with a spoon, and sliced into 1/2? slices 1 lb. asparagus, tough lower stems removed 1 large red bell pepper, sides removed by cutting from top to bottom 1 large yellow bell pepper, sides removed by cutting from top to bottom 1 red onion, peeled and sliced into 1/2? thick rounds Soft taco sized whole wheat or corn tortillas Serve with 5-Minute Homemade Guacamole, lime wedges, sliced jalapeno, and cilantro!

Preheat the grill to medium.

Place chili powder, cumin, paprika, garlic powder, and salt in a small bowl. Add the olive or algae oil and stir to combine. Toss with the vegetables to coat as well as possible.

Place the vegetables on the preheated grill and cook for 10-15 minutes until the mushrooms have softened and the vegetables are crisp-tender, turning halfway during cooking time. Remove from heat.

Serve with warm tortillas, 5-Minute Guacamole, lime wedges, jalapeno, and cilantro, if desired. Enjoy!


ONE POT TERIYAKI BEEF ZOODLES

ONE POT TERIYAKI BEEF ZOODLES

Teriyaki Beef Zoodles {Zucchini Noodles} is an easy one pan meal perfect for busy weeknights. It can be made lower carb or gluten free with paleo-friendly options. Takes only 30 minutes to make.


And here we go with another zoodles recipe. I just can’t seem to help it though.

I adore zucchini and can have it all year round and I love hearing how many of you guys are including these Teriyaki Chicken Zoodles, Teriyaki Shrimp Noodles, Kung Pao Noodles and Mongolian Beef Zoodles into your healthier meal prep plans.

There are definitely more zoodle recipes on the way but I wish my husband was as enthusiastic about spiralized veggies. He is a big time meat-eater but he actually loved these Teriyaki Beef Zoodles.

It’s an easy meal that comes together in about 30 minutes – perfect for those busy weeknights and a great way to sneak in some extra green

The recipe starts off with some marinated steak, sweet pineapples and spiralized zucchini noodles.

The homemade teriyaki sauce is the same one I use for this Teriyaki Chicken and Teriyaki Shrimp recipe and is super simple to make. I am a huge pineapple fan and always love adding it to teriyaki sauce. It gives it that additional layer of tangy sweetness to the teriyaki sauce

The zoodles are tossed into the pan near the end for no more than 2 minutes. They soften up slightly with a nice bite. You can also serve the zoodles raw as a salad if you’d like with the beef and pineapples over top. Either way, it’s a fun way to get more oodles of zoodles into your life.

MAKE AHEAD-TIPS FOR THIS ONE POT TERIYAKI BEEF ZOODLES

spiralize the zucchini before hand and store in an zip-top freezer bag in the fridge or the freezer

cut pineapples and store in the fridge the day before in an airtight container

make sauce ahead of time and store in an airtight container in the fridge

great for Sunday meal prep or divide into lunch bowls for school or work – I use this lunch container {<–affiliate link}

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FOR THE SAUCE:

1/4 cup low-sodium soy sauce gluten free tamari or coconut aminos for a paleo version
2-3 Tablespoons honey coconut sugar or low calorie sweetener of your choice
3 Tablespoons rice vinegar
2 garlic cloves minced
1/2 teaspoon grated ginger
1 Tablespoon corn starch or use arrowroot powder or tapioca starch for a paleo version
2 Tablespoons water plus more as needed (to thin out sauce)

FOR THE ZOODLES:

8 ounces flank steak sliced against the grain into 1/4-inch thick slices
1 teaspoon sesame oil
salt and black pepper to taste
5-6 medium zucchini cut into noodles using a spiralizer or a vegetable peeler (blotting with a paper towel helps to absorb excess moisture)
3 Tablespoons olive oil divided (coconut oil for paleo)
1 cup pineapple chunks [fresh frozen or canned (drained) - I used fresh - leave out for lower cal option]
red chili flakes optional

OPTIONAL:

Sesame Seeds
Lunch containers for meal prep

FOR THE SAUCE:

Combine all the ingredients (except for the water) for the sauce into a medium bowl

In a separate large bowl, combine steak with salt, pepper, sesame oil and drizzle 1-2 tablespoons of sauce over top. Allow to marinate while you spiralize the zucchini noodles.

Spiralize the zucchini into noodles using a spiralizer or a vegetable peeler.

FOR THE ZOODLES:

Heat 1-2 tablespoons oil in a large skillet on medium-high heat until pan starts to get smoky. Add beef and allow to sear and brown on both sides (about 1 minute). Transfer onto a plate.

Return pan to heat. Heat the remaining oil and add pineapples and cook until softened, around 1 minute. Stir in the beef and sauce, and turn heat to high. Allow sauce to bubble and thicken up. Add reserved water (only as needed) little by little, to thin out the sauce.

*If cooking the zucchini noodles, add into pan and use tongs to toss and coat with sauce. Cook for 1-2 minutes until zucchini is just tender but still firm. Be careful not to overcook.

Serve immediately and garnish with green onions and sesame seeds if desired.

For meal prep - divide evenly into lunch containers. Store in fridge for up to four days.

Video

Recipe Notes

*Be careful not to overcook zucchini noodles - leave them in the pan no more than 1-2 minutes as they continue to soften once they cook.


5-MINUTE HOMEMADE GUACAMOLE

5-MINUTE HOMEMADE GUACAMOLE {VIDEO}

5-MINUTE HOMEMADE GUACAMOLE IS A CHUNKY, FLAVORFUL GUACAMOLE THAT WILL BECOME YOUR NEW GO-TO RECIPE! IT’S GREAT FOR TOPPING TACOS, FAJITAS, OR SERVING WITH CHIPS!


Guacamole is something that I make at least once or twice a week. Most of the time I make this basic full-proof recipe at my husband’s request, or like to change things up my street corn black bean or mango tomatillo versions.

There are a lot of different interpretations of classic guacamole, including using a mortar and pestle to mash the avocado until perfectly smooth. While I’ve eaten it that way too, my favorite way to enjoy it is when it’s rustic and chunky like this.

This 5-Minute Homemade Guacamole is so easy to make and will become your new go-to recipe whether you’re eating it with chips, serving it with tacos or fajitas, or just eating with a spoon.

RECIPE NOTES:

If you like your avocado smooth, simply mash it with a fork until it reaches the desired consistency.

Guacamole is best served immediately to prevent oxidation, but if you’d like to make it a few hours ahead, reserve the avocado pits and nestle them into the guacamole and cover tightly with plastic wrap.

INGREDIENTS:

2 large ripe avocados
Juice of 2 limes
1/4 cup chopped red onion
1 small jalapeno, chopped
1 clove garlic, minced
1 medium tomato, seeded and diced
1/2 teaspoon sea salt, plus more to taste

Halve the avocados and remove the pit. Scoop out the flesh with a spoon and place in a medium bowl. Using a knife, slice the avocado against the sides of the bowl until it’s chunky (or mash with a fork if you prefer).

Add the lime juice, red onion, jalapeno, garlic, tomato, salt, and pepper and stir gently to combine.

Serve with chips or use to top tacos, fajitas, and more!










Avocado Egg Cups


Avocado Egg Cups baked with crispy bacon and bell pepper are a super healthy and easy breakfast to start the day. Best of all, this simple recipe comes together in less than 30 minutes. Low carb, keto and paleo friendly.

2 avocados halved with pit removed
4 medium eggs
salt and pepper to taste
Optional toppings:
2 strips of bacon diced and cooked till crispy (optional)
1/2 red bell pepper finely chopped
1/4 cup spinach chopped

1. Preheat oven to 400 F degrees.

2. Line a baking sheet or baking pan with foil or parchment paper (for easier cleanup).

3. Cut avocados in half and scoop an additional 1-2 tablespoons of the avocado flesh out to create a larger nest for the eggs.

4. Position the avocado halves propped against the baking dish or touching the other avocados snugly to avoid spilling over. You can also place a small ramekin and prop them against the avocados.

5. Gently crack one egg in each avocado half - if needed - save some of the egg whites in another bowl if the avocado well is too small.

6. Bake for 13-18 minutes, or until the whites are set and the egg yolks are cooked to your liking.

13-14 min. - softer yolks
15-16 min. - medium yolks
17-18 min. - hard boiled yolks

7. Top with crispy bacon, chopped red bell pepper, spinach and fresh herbs. Serve immediately.










Breakfast Egg Casserole

Breakfast Egg Casserole – an easy and delicious breakfast bake packed with spinach, zucchini, ham, cheddar, tomatoes and goat cheese. Best of all, low carb and ketofriendly and perfect for weekend brunch.

10 large eggs
2/3 cup heavy cream
Himalayan salt & black pepper to taste
1/2 cup organic spinach
1 small zucchini sliced into rounds
1/3 cup chopped ham
1/3 cup grated cheddar cheese plus more for topping
3 cherry tomatoes sliced in half, vertically
1/4 cup crumbled goat cheese

1. Preheat oven to 350 F degrees.

2. Crack eggs into medium-sized bowl. Add cream and season with salt and pepper. Whisk until well-combined. Stir in spinach, zucchini, ham and cheddar.

3. Spray a 9x13 pan with avocado or coconut oil cooking spray. Pour egg mixture then top with more tomatoes, cheddar and goat cheese.

4. Bake for 30-35 minutes, or until eggs are set and not jiggly. Remove from oven once edges of casserole are golden brown.

5. Allow to cool before cutting and serving.










Grilled Chicken Cobb Salad

Grilled Chicken Cobb Salad has all the classic flavors of the popular favorite with a simple vinaigrette. Made with lettuce, tomatoes, bacon, cucumber, avocado and cheese – perfect for a healthy lunch, dinner or your next summer potluck!

1-2 boneless skinless chicken breasts pounded to even thickness
salt and black pepper to taste
1/2 teaspoon garlic powder
1 tablespoons fresh lemon juice
1 tbsp olive oil
2 avocados peeled pitted and cut into slices or chopped
4 cups mixed green lettuce chopped
3 hard boiled eggs peeled and sliced
6 slices bacon cooked and chopped
1 cup grape or cherry tomatoes halved
1/2 cucumber sliced in rounds or chopped
1/2 cup crumbled feta or blue cheese
For the vinaigrette:
3-4 tbsp apple cider vinegar
2 tbsp sour cream
1/2 tsp garlic powder
3 tbsp extra virgin olive oil or avoc

1. In a resealable zip-top bag, add chicken, salt, pepper and garlic powder and marinate for at least 30 minutes. Drizzle with fresh lemon and olive oil. Grill the chicken:

2. Preheat grill to medium-high heat and cook for 4-5 minutes on each side or until the internal temperature reaches 165 F. Remove the chicken from the grill and tent with foil. Let it rest and cool a bit for about 10 minutes and then slice or chop into bite-sized pieces.

Assemble the salad:

1. Whisk together all the ingredients for the vinaigrette. Drizzle 1 teaspoon over the sliced avocado (to prevent from browning).

2. In a large bowl, add the lettuce, then top with cooked pasta, eggs, avocado, bacon, tomatoes, cucumber and cheese. Drizzle with dressing right before serving.










Skillet Shrimp Fajitas

Skillet Shrimp Fajitas – the perfect easy and healthy one pan meal for busy weeknights. Best of all, bursting with chili lime flavors & served with low carb tortillas. Ready in just 20 minutes and easy to customize with chicken or steak.

SEASONINGS 2 teaspoons chili powder 1 teaspoons cumin 1 teaspoon garlic powder 1 teaspoons smoked paprika 1/2 teaspoon salt or to taste 1/4 teaspoon black pepper or to taste 1 - 1 1/2 pounds medium white shrimp peeled and deveined 4 medium bell peppers seeded and thinly sliced I used red, yellow, orange and green 1 medium red onion thinly sliced 1-2 tablespoons unsalted butter For serving: lime wedges sliced avocado warm tortillas flour or corn FOR LOW CARB: low carb tortillas or cauliflower rice

1. Combine all the ingredients for the fajita seasonings. Reserve 1 1/2 teaspoons for the bell peppers. 2. In a medium bowl, combine 2 tablespoons of olive oil, lime juice and 5 teaspoons of the fajita seasonings. 3. Reserve 1 tablespoon of the marinade for drizzling at the end. Pour remainder of the marinade into a medium bowl with the shrimp. Toss to coat. Allow to marinate while you prepare the vegetables (or covered up in the refrigerator for no longer than 2 hours to avoid the juices breaking down) 4. Slice the the onions and bell peppers. 5. Heat 1 tablespoon olive oil in a 12" skillet over medium high heat. Add the onions and allow to cook for about 5 minutes, or until softened and fragrant. Add the bell peppers and sprinkle with the reserved 1 1/2 teaspoons of fajita seasonings. If you like the peppers with a nice crunch - cook for about 3-5 minutes. And if you like them softer, leave them on for about 3 minutes longer. Transfer and set aside on a plate. 6. Melt butter on the same skillet and add the shrimp. Cook for 2-3 minutes, or until shrimp is opaque and no longer pink. 7. Add the vegetables back to the skillet and toss with remaining marinade and heat until just heated. Remove from heat. 8. Serve hot with warm tortillas, avocado slices and lime wedges










Instant Pot Lemon Chicken with Garlic


This Instant Pot Lemon Chicken with Garlic is the perfect easy low carb / ketofriendly meal for spring. Best of all, this chicken cooks up tender, juicy and full of flavor with instructions for the Instant Pot and stovetop

6-8 boneless chicken thighs skinless or with skin*
sea salt and pepper to taste
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon red chili flakes optional or to taste
2 tablespoons olive oil
3 tablespoons butter (swap with olive oil for paleo)
1/2 small onion chopped
4 garlic cloves sliced or minced
1 1/2 tablespoons Italian seasoning
zest of half a lemon
Juice of 1 lemon
1/3 cup homemade or low sodium chicken broth
2 tablespoons heavy cream leave out for paleo
Chopped fresh parsley and lemon slices for garnish if desired

1. Press the Sauté function (Normal setting) on the Instant Pot and add the olive oil to the pot. (I use a 6 Quart Instant Pot DUO)

2. Place chicken in the Instant Pot and sauté on each side for 2-3 minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside.

3. Melt butter in Instant Pot and stir in the onions and garlic. Add lemon juice to deglaze pan and cook for 1 minute. Add Italian seasoning, lemon zest and chicken broth.

4. Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEAL.

5. Select the Manual (older models) or Pressure Cook (newer models) button and adjust the timer to 7 minutes. It will take about 5-10 minutes to come to pressure and start counting down.

6. When done, release the pressure after 2 minutes, then remove your Instant Pot lid.

7.Remove chicken from Instant Pot using tongs and set aside on a large serving plate. Stir in heavy cream (if using) into the Instant Pot.

If you like your sauce thicker - you can thicken with a cornstarch slurry (if not low carb) or arrowroot starch slurry (or xanthum gum) by mixing 1/2 teaspoon cornstarch (arrowroot starch) mixed with 1 teaspoon cold water).

Turn Instant Pot to SAUTE and allow sauce to bubble and thicken. Turn off and add chicken back to the Instant Pot to coat with sauce.

Sprinkle chicken with chopped parsley and serve hotwith your favorite sides. Spoon sauce over chicken and garnish with lemon slices, if desired.










Chocolate Pecan Fat Bombs

Chocolate Pecan Fat Bombs – the perfect easy snack full of healthy fats and protein! Best of all, this recipe is made with only a few ingredients and is gluten-free, paleo, keto, low carb and vegan.

NUT BUTTER LAYER:
3 tablespoons creamy pecan butter or nut butter of your choice (you can use homemade or your favorite brand)
1/2 cup coconut manna butter
1/2 tbsp coconut oil
1/4 tsp MCT oil optional
1-2 drops liquid monk fruit or 1-2 teaspoons powdered erythritol leave out all sweetener if preferred or adjust to taste
pinch of Himalayan pink salt optional

CHOCOLATE LAYER:
2 tbs coconut manna butter
1/4 cup coconut oil
2 tbsp cacao powder or unsweetened cocoa powder
OPTIONAL: 1-2 drops liquid monk fruit
12 pecan halves for garnish, optional

1. Line a 12 cup muffin tin with parchment paper liners or silicone liners.

FOR THE NUT BUTTER LAYER:
1. Heat pecan butter, coconut butter & coconut oil over a double boiler (or microwave) and stir until smooth.

2.Remove from heat & stir in MCT oil, sweetener (if using) and salt until smooth. Adjust sweetener according to taste.

3, Divide the nut butter mixture evenly into each muffin cup with a spoon. Tap the pan on the counter to smooth out layer. Freeze for 15 minutes or until firm.

FOR THE CHOCOLATE LAYER:
1. Meanwhile, heat coconut butter & coconut oil over a double boiler (or microwave) and stir until smooth. Whisk in cacao powder (& sweetener if using) until smooth.

1. Remove muffin pan from freezer and spoon chocolate layer evenly over each nut butter layer - tap pan on counter to smooth out layer. Place pecan halfs on top (if using). Freeze again for 30 minutes or until firm. Enjoy immediately or store in zip-top bags or airtight container in freezer until ready to enjoy. For a softer texture, remove from freezer and allow to sit at room temperature for 1-2 minutes.










Instant Pot Whole Chicken

Instant Pot Whole Chicken – Rotisserie Style – perfectly tender, juicy, roasted chicken you can make easily at home in about 45 minutes using your Instant Pot pressure cooker. Best of all, includes instructions for thawed, frozen and the oven.

1 3 1/2 - 4 lb whole chicken
3 tablespoons olive oil, divided
2 and 1/2 teaspoons sea salt
1 teaspoon pepper
1 tablespoon dried Greek seasoning
1 teaspoon dried Italian seasoning
2 teaspoons smoked paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1 onion, halved optional
2 garlic cloves
1 lemon halved optional
1 cup chicken stock or chicken broth

1. Gently loosen the skin from the chicken breast with your hands lifting and separating the meat. Rub 1 tablespoon of olive oil followed by a third (1/3) of the seasonings under the skin using your hands and fingers. Next, rub another tablespoon of olive oil and the rest of the seasonings over entire chicken and inside body cavity.

Optional: place the onion, garlic cloves and lemon inside the cavity of the chicken. This helps to seal in the moisture and add flavor.

2. Press the SAUTE button HIGH. When the word "Hot" appears, swirl in 1 tablespoon olive oil.

3. Place the chicken - breast side down, in pot and sear for 5-7 minutes, or until a golden brown. Using tongs and a spatula, flip chicken over and sear for another 5 minutes, or until brown.

4. Remove chicken and place on a large platter. Place a trivet (the one that came with the Instant Pot or use another) inside the inner pot of the Instant Pot. Pour chicken stock or broth in pot. Place trivet on top of the chicken broth then lay chicken on top of trivet, breast side up.

5. Cover and lock lid. Turn the valve to SEALING.

Press the MANUAL or HIGH PRESSURE button and set to 24 minutes if your chicken is four pounds.

If it's smaller or larger, calculate how much time it should cook by multiplying the number of pounds by 6 minutes.

So, a 3 pound chicken would be 18 minutes and a five pound chicken would be 30. For a FROZEN WHOLE CHICKEN - set to 42 minutes ON HIGH for a 4 lb chicken. Allow the Instant Pot to come to pressure (this may take about 10-15 minutes).

6. Once the 24 minutes is up and the Instant Pot beeps indicating the chicken is done, allow to naturally release for at least 15 minutes and then quick release for any extra pressure.

7. Open lid and transfer chicken to a platter or a large cutting board. Optional: Broil in the oven for 4-5 minutes to crisp up the skin.

8. Let chicken cool for 5-10 minutes. Slice or shred and serve with your favorite sides










No Mayo Avocado Egg Salad

No Mayo Avocado Egg Salad is a healthier twist on the classic favorite and the perfect way to use up your hard boiled eggs. Best of all, it’s super creamy and mayo free

8 hard boiled eggs roughly chopped
2 ripe medium avocados
2 tablespoons Greek yogurt (or sour cream)
1-2 tablespoons Dijon mustard to taste
juice of 1/2 lemon
sea salt to taste
freshly cracked black pepper to taste
1/2 - 1 tablespoon fresh dill chopped, to taste
Optional serving suggestions:
sliced bread, pita or lettuce wraps
kale and cabbage slaw

1. Cover the eggs with very hot tap water in a saucepan. Bring to a boil, turn heat off, cover with lid and remove from heat. Allow to sit for 18 minutes. Uncover and pour out hot water. Run under very cold water and allow to sit for 5-10 minutes until cool. Peel and chop.

2. In a large bowl, mash the avocados using a fork. Add the chopped eggs, yogurt, mustard and lemon juice and mix to combine. Season with salt, black pepper and dill, to taste.

3. Serve immediately at room temperature, or chill and serve cold.

4. Serving suggestions: Enjoy alone, spread between two slices of bread with kale & cabbage slaw for an Avocado Egg Salad Sandwich, add to pita or scoop into lettuce wraps for a low carb keto version.










Life Made Sweeter: 10 Delicious Low Carb and Keto Recipes










Crystalized Ginger

Now Foods Ginger Slices (Crystallized) - 12 oz. (Multi-Pack) (4 pack)

$32.48 p 5s










Oysters

Wild versus Farm-Raised Oysters: Which are better?

In recent years, the word “farmed” has been equated with “unflattering” in the seafood industry, as consumers struggle to determine the best choices for their tables.

Farm-raised fish are pumped full of antibiotics and other chemicals, the headlines blare. Farmed fish are fed ground fishmeal, which further depletes the ocean’s seafood stocks. Parasites and diseases run rampant at densely packed fish farms. These charges are certainly true of some fish (see this National Geographic article on farmed salmon and sea lice),

however there is one ringing counterexample to the argument that farmed seafood is always bad: oysters. So, what makes cultured oysters so much more environmentally friendly and are they truly better than their wild cousins?

There are some major distinctions between the aquaculture of fish versus raising oysters. Unlike fish, oysters don’t need to be fed, and thus do not further deplete wild seafood stocks. Instead, oysters act like a sponge, absorbing and filtering minerals and nutrients from the water around them, no additional help needed.

Oysters do not generate waste or pollute the water, even in densely packed beds. On the contrary, they remove nitrogen from the water and improve water clarity, which benefits other aquatic plants and wildlife. In general, they only grow and flourish in clean conditions, so farmers don’t use added chemicals in production and they have strong incentives to protect the regional watershed.

Wild oysters provide all these benefits too, but pollution of coastal waters means you must be very cautious of the oyster’s harvest location. Some wild oysters are harvested through dredging, which destroys seafloor habitats. Overall, it’s better to leave wild oysters to reproduce and build up oyster beds along our coasts, rather than depleting those populations. For these reasons, Monterey Bay Aquarium’s Seafood Watch rates farmed oysters “green,” but wild oysters “yellow.”

More importantly for discerning palates, some might say farmed oysters taste better.

Wild oysters that grow to adult size have certainly beat the odds (only about one in a million eggs survive), however they have generally led a life of hardship, struggling to reach algae and nutrients from the muddy seafloor bottom.

Farmed oysters, on the other hand, have been stuffed with a steady stream of food since birth, bask in temperature controlled conditions without large fluctuations, and have doting farmers who ensure that they grow strong, beautiful shells. They are bred to grow quickly and are harvested when they are at their peak flavor.

No wonder 95% of the oysters we eat are farm-raised; they’re both more environmentally sustainable and tastier to boot!

Do Canned Oysters Lose Nutrients?

Oysters are a delicacy that can be eaten raw or cooked, often used in soups, stews and fish pies. When you can't obtain fresh oysters, canned oysters can step in. While canned oysters may contain more nutrients than raw oysters, they are also higher in sodium, and their increased nutrients are only available if you consume the canning liquid.

What Are the Benefits of Eating Smoked Oysters?

Oysters [and smoked ones] are high in omega-3 fatty acids, making them a heart-healthy choice.

Bumble Bee Canned Oysters

Bumble Bee® Canned Oysters are available in two varieties: whole and smoked. Bumble Bee® Whole Oysters are steamed, shucked by hand, carefully graded, and packed in the can with water and salt. Bumble Bee® Smoked Oysters follow the same process, but are also smoked for added flavor. Both of our canned oysters are the perfect complement for hors d'oeuvres, snacks, or party food.

We seek to reduce the environmental footprint of our operations, packaging, and supply chain.

We work diligently to preserve our precious aquatic resources through science-based fisheries management and initiatives.

Everything indicates they are farmed oysters.

Shrimp, salmon, mackerel, sardines, clams, crab. Blunswick is another name for Bumble Bee.










Anchovies

Crown Priince: Health and Nutrition Questions

Contact Information:

Crown Prince, Inc.
18581 Railroad Street
City of Industry, CA 91748

(800) 447-2524 phone
(800) 434-7411 fax

sales@crownprince.com

Are your products sustainably caught?
We are proud of our commitment to seek and source sustainably harvested fish certified by third parties. All countries from which we harvest fish have management programs in place to maintain a good harvest level; they want to have fish stocks for future generations just as we do.

Your label reads "Wild Caught - From Managed Fisheries" how can it be both?
With the exception of our Smoked Oysters and Shrimp, all of our products are wild caught. When we reference that the product is from a managed fishery we are not referring to being farm raised but rather harvested in a sustainable manner. Many governments have programs in place that calculate the biomass of fish available in that fishing area and only allow a certain percent of fish/shellfish to be caught during a given fishing season or year. Depending on the fishing area and type of fish/shellfish there are several methods used to determine the biomass. Once determined, the governing body takes the estimated biomass of fish available and allots a percentage that is a food source for other marine life as well as percent that needs to remain to repopulate future fish stocks, etc. and then establishes the amount that can be caught. Crown Prince only lists "from managed fisheries" on labels where there is a governing body controlling the catch. Some fish stocks are not overseen by a governing body and therefore cannot be referred to as "managed." However, Crown Prince does not source product from threatened fish stocks. Be assured that we are seeking Marine Stewardship Council or an equivalent sustainability certification for all our products in the Natural line.

Do your products contain MSG?
Monosodium glutamate is used in Crown Prince and Ocean Prince crab meat, chopped clams and minced clams. There is no MSG present in any Crown Prince Natural product. As always, anyone with food allergies or sensitivities should carefully read all labels.

4 Canned Fish You Should Avoid At All Costs

This story originally appeared on Rodale’s Organic Life in June 2016.

When it comes to seafood, the general consensus is that fresh is best (fresh fish are some of the world's healthiest foods), but for many people, geography and budget often necessitate the purchase of canned seafood. It may surprise some folks, but when it comes to canned fish, shellfish, and other ocean delights, there are actually many healthy and sustainable options available, including oysters, anchovies, and mackerel.

However, things aren't always so cut and dry when it comes to navigating the waters of the canned fish aisle, and there are some products that are best avoided altogether, whether due to environmental concerns and sustainability, toxicity, labor ethics, or all of the above.

Most Canned Tuna

Tuna is perhaps one of the stickiest wickets when it comes to the canned seafood conundrum. In 2015, the environmental watchdog Greenpeace released a buyer's guide for canned tuna, ranking more than a dozen major brands based on sustainability, mercury load, and other key factors. They discovered that “more than 80 percent of the tuna sold in the U.S. comes from unsustainable, destructive sources.”

Many tuna companies use longlines, which contain hundreds of hooks, and can span miles of ocean. This indiscriminate method catches not only the sought-after tuna but also creatures such as sea turtles, marine birds, sharks, and other animals. Additionally, Greenpeace found unethical practices plaguing the processing facilities—with workers being underpaid, forced to work in poor conditions, or at worst, being treated as slave laborers. No matter where your tuna comes from, it all carries a risk of mercury exposure. According to the Washington Post, canned tuna labeled “light” is safest in terms of mercury levels and can be eaten a few times a week, whereas albacore should only be a monthly indulgence.

If you're going to eat tuna, seek out brands where the fish has been ethically sourced and is labeled as “pole caught.” Look for the Marine Stewardship Council's seal of approval as well. A “dolphin safe” label means very little and doesn't necessarily imply that the tuna you're about to eat was caught without bycatch or processed by well-treated workers. Fortunately, as customer demand for better canned tuna amps up, so does the availability of products to fill that niche, and now canned tuna that meets these strict criteria can be found even at large retailers such as Walmart and Kroger.

Some Canned Salmon

There is no denying that salmon is a powerhouse when it comes to the healthiest fish, and while many people find it difficult to afford—or even find—the fresh, wild-caught sockeye we're told to seek out, canned salmon is used in salmon cakes, salads, seafood stews, and pastas.

According to Berkeley Wellness, almost all canned salmon is wild caught, but not all of it is, so a little label reading is in order. If a can indicates that the fish inside is Atlantic salmon, you'll want to pick a different brand. Atlantic salmon are always farmed, as they have been nearly driven to extinction in the wild. Farmed salmon, of course, is a poor choice due to antibiotic use, toxins such as PCBs, and pollution of waterways (where the salmon are kept in vast pens).

You should also try to avoid salmon that has been shipped overseas for processing. If the label tells you your salmon is a “product of Thailand” or some other country, that means the fish was caught in the U.S., shipped across the world, processed, and then shipped back to the states for sale. That's an awful long way for your food to travel, all in the name of cheaper labor.

What To Buy
First, make sure the label indicates that the salmon you're buying is either Alaskan pink salmon, sockeye, or red salmon. All of those terms indicate that your salmon is the wild stuff from North American waters. The Alaskan salmon fishery is one of the most well-managed, safe, and sustainable fisheries in the world, so as long as your salmon is wild-caught, it's almost always an ethical choice on all fronts.

Some Canned Crab

Seachoice.org tells us the number one indicator that the crab you're contemplating might be a poor choice is in its name. If the crab is labeled as “swimmer crab,” “swimming crab,” “blue swimmer crab,” “jumbo lump crab,” or “backfin lump crab,” you'll need to do some further investigation. Most crab under the aforementioned names comes from Asia, where the crab industry and fishing methods are very loosely regulated—if they're regulated at all. Trawl methods and gillnets are often employed, leading to devastating bycatch of other marine creatures, and there are almost no management practices in place to ensure a stable crab population.

What To Buy
North America—particularly the West Coast—has one of the strongest, cleanest, and healthiest crab fisheries on earth. The David Suzuki Foundation urges crab-buyers to seek out trap-caught Dungeness crab from Canada, Washington, California, and Oregon. Fortunately, this delicious crustacean is available in canned versions, and if you can't find it in your local grocery store, you can easily order it online. Chances are, if the label says “Dungeness,” you can be certain you're making the right choice. (Note: Domoic acid levels in crabs have now been deemed safe along the entire West Coast.)

Many Canned Shrimp

Canned shrimp is perhaps even more fraught with ethical, health, and environmental problems than tuna, with farmed shrimp being the absolute worst offender. A recent piece by Mother Jones gives us a litany of reasons to shun anything other than wild-caught shrimp, including the abhorrent treatment of workers in the Asian shrimp trade, the “massive carbon footprint” of shrimp farms, and rampant antibiotic abuse (shrimp are treated with at least eight different drugs to accelerate their growth rates). To put it simply, farmed shrimp is a bad idea, and a lot of the shrimp you buy in cans off the supermarket shelf falls into that category.

What To Buy
Read the fine print, and if you can't figure out what country that can of shrimp came from, choose another option. When in doubt, simply don't buy it. A sure bet is shrimp harvested in the United States, either from the Gulf of Mexico, the West Coast, or Alaska. Most shrimp labeled “salad shrimp” or “tiny pink shrimp” are products of the United States, but the best thing you can do is simply call the company in question or visit their website. If they can't—or won't—tell you the source of their shrimp, move on to a company that will!










Fish, safe choices

Crown Priince: Health and Nutrition Questions

Contact Information:

Crown Prince, Inc.
18581 Railroad Street
City of Industry, CA 91748

(800) 447-2524 phone
(800) 434-7411 fax

sales@crownprince.com

Are your products sustainably caught?
We are proud of our commitment to seek and source sustainably harvested fish certified by third parties. All countries from which we harvest fish have management programs in place to maintain a good harvest level; they want to have fish stocks for future generations just as we do.

Your label reads "Wild Caught - From Managed Fisheries" how can it be both?
With the exception of our Smoked Oysters and Shrimp, all of our products are wild caught. When we reference that the product is from a managed fishery we are not referring to being farm raised but rather harvested in a sustainable manner. Many governments have programs in place that calculate the biomass of fish available in that fishing area and only allow a certain percent of fish/shellfish to be caught during a given fishing season or year. Depending on the fishing area and type of fish/shellfish there are several methods used to determine the biomass. Once determined, the governing body takes the estimated biomass of fish available and allots a percentage that is a food source for other marine life as well as percent that needs to remain to repopulate future fish stocks, etc. and then establishes the amount that can be caught. Crown Prince only lists "from managed fisheries" on labels where there is a governing body controlling the catch. Some fish stocks are not overseen by a governing body and therefore cannot be referred to as "managed." However, Crown Prince does not source product from threatened fish stocks. Be assured that we are seeking Marine Stewardship Council or an equivalent sustainability certification for all our products in the Natural line.

Do your products contain MSG?
Monosodium glutamate is used in Crown Prince and Ocean Prince crab meat, chopped clams and minced clams. There is no MSG present in any Crown Prince Natural product. As always, anyone with food allergies or sensitivities should carefully read all labels.

4 Canned Fish You Should Avoid At All Costs

This story originally appeared on Rodale’s Organic Life in June 2016.

When it comes to seafood, the general consensus is that fresh is best (fresh fish are some of the world's healthiest foods), but for many people, geography and budget often necessitate the purchase of canned seafood. It may surprise some folks, but when it comes to canned fish, shellfish, and other ocean delights, there are actually many healthy and sustainable options available, including oysters, anchovies, and mackerel.

However, things aren't always so cut and dry when it comes to navigating the waters of the canned fish aisle, and there are some products that are best avoided altogether, whether due to environmental concerns and sustainability, toxicity, labor ethics, or all of the above.

Most Canned Tuna

Tuna is perhaps one of the stickiest wickets when it comes to the canned seafood conundrum. In 2015, the environmental watchdog Greenpeace released a buyer's guide for canned tuna, ranking more than a dozen major brands based on sustainability, mercury load, and other key factors. They discovered that “more than 80 percent of the tuna sold in the U.S. comes from unsustainable, destructive sources.”

Many tuna companies use longlines, which contain hundreds of hooks, and can span miles of ocean. This indiscriminate method catches not only the sought-after tuna but also creatures such as sea turtles, marine birds, sharks, and other animals. Additionally, Greenpeace found unethical practices plaguing the processing facilities—with workers being underpaid, forced to work in poor conditions, or at worst, being treated as slave laborers. No matter where your tuna comes from, it all carries a risk of mercury exposure. According to the Washington Post, canned tuna labeled “light” is safest in terms of mercury levels and can be eaten a few times a week, whereas albacore should only be a monthly indulgence.

If you're going to eat tuna, seek out brands where the fish has been ethically sourced and is labeled as “pole caught.” Look for the Marine Stewardship Council's seal of approval as well. A “dolphin safe” label means very little and doesn't necessarily imply that the tuna you're about to eat was caught without bycatch or processed by well-treated workers. Fortunately, as customer demand for better canned tuna amps up, so does the availability of products to fill that niche, and now canned tuna that meets these strict criteria can be found even at large retailers such as Walmart and Kroger.

Some Canned Salmon

There is no denying that salmon is a powerhouse when it comes to the healthiest fish, and while many people find it difficult to afford—or even find—the fresh, wild-caught sockeye we're told to seek out, canned salmon is used in salmon cakes, salads, seafood stews, and pastas.

According to Berkeley Wellness, almost all canned salmon is wild caught, but not all of it is, so a little label reading is in order. If a can indicates that the fish inside is Atlantic salmon, you'll want to pick a different brand. Atlantic salmon are always farmed, as they have been nearly driven to extinction in the wild. Farmed salmon, of course, is a poor choice due to antibiotic use, toxins such as PCBs, and pollution of waterways (where the salmon are kept in vast pens).

You should also try to avoid salmon that has been shipped overseas for processing. If the label tells you your salmon is a “product of Thailand” or some other country, that means the fish was caught in the U.S., shipped across the world, processed, and then shipped back to the states for sale. That's an awful long way for your food to travel, all in the name of cheaper labor.

What To Buy
First, make sure the label indicates that the salmon you're buying is either Alaskan pink salmon, sockeye, or red salmon. All of those terms indicate that your salmon is the wild stuff from North American waters. The Alaskan salmon fishery is one of the most well-managed, safe, and sustainable fisheries in the world, so as long as your salmon is wild-caught, it's almost always an ethical choice on all fronts.

Some Canned Crab

Seachoice.org tells us the number one indicator that the crab you're contemplating might be a poor choice is in its name. If the crab is labeled as “swimmer crab,” “swimming crab,” “blue swimmer crab,” “jumbo lump crab,” or “backfin lump crab,” you'll need to do some further investigation. Most crab under the aforementioned names comes from Asia, where the crab industry and fishing methods are very loosely regulated—if they're regulated at all. Trawl methods and gillnets are often employed, leading to devastating bycatch of other marine creatures, and there are almost no management practices in place to ensure a stable crab population.

What To Buy
North America—particularly the West Coast—has one of the strongest, cleanest, and healthiest crab fisheries on earth. The David Suzuki Foundation urges crab-buyers to seek out trap-caught Dungeness crab from Canada, Washington, California, and Oregon. Fortunately, this delicious crustacean is available in canned versions, and if you can't find it in your local grocery store, you can easily order it online. Chances are, if the label says “Dungeness,” you can be certain you're making the right choice. (Note: Domoic acid levels in crabs have now been deemed safe along the entire West Coast.)

Many Canned Shrimp

Canned shrimp is perhaps even more fraught with ethical, health, and environmental problems than tuna, with farmed shrimp being the absolute worst offender. A recent piece by Mother Jones gives us a litany of reasons to shun anything other than wild-caught shrimp, including the abhorrent treatment of workers in the Asian shrimp trade, the “massive carbon footprint” of shrimp farms, and rampant antibiotic abuse (shrimp are treated with at least eight different drugs to accelerate their growth rates). To put it simply, farmed shrimp is a bad idea, and a lot of the shrimp you buy in cans off the supermarket shelf falls into that category.

What To Buy
Read the fine print, and if you can't figure out what country that can of shrimp came from, choose another option. When in doubt, simply don't buy it. A sure bet is shrimp harvested in the United States, either from the Gulf of Mexico, the West Coast, or Alaska. Most shrimp labeled “salad shrimp” or “tiny pink shrimp” are products of the United States, but the best thing you can do is simply call the company in question or visit their website. If they can't—or won't—tell you the source of their shrimp, move on to a company that will!










Curry Health Benefits

GMI: Study Reveals Curry's Amazing Artery-Opening Properties, 2-12-19

© 2-12-19 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here http://www.greenmedinfo.com/greenmed/newsletter.

Written By: Sayer Ji, Founder

Did you know that a single culinary serving of spices in the form of curry can dilate your arteries, preventing the cardiovascular harms associated with eating common foods?

While spices are thought of mainly as culinary agents for the aesthetical enhancement of the flavor of food, they are also powerful medicinal agents, and in certain respects may actually mitigate the harms of things we like to eat that may not be as good for us as their pleasurable tastes and textures would have us believe.

A study published in Nutrition Journal titled, "A single consumption of curry improved postprandial endothelial function in healthy male subjects: a randomized, controlled crossover trial," brought home exactly this point. Moreover, it reveals that certain culinary formulas, sometimes handed down through countless generations, may have indispensable value for our health. Interestingly, we find this concept echoed in the word recipe itself, whose first recorded use in Mid 16-century French literally means "medical prescription."

A curry is essentially a blend of various spices used as a sauce in dishes, and in the case of this study's tested formula, a traditional Japanese combination was used containing the following 8 herbs: Clove, coriander, cumin, garlic, ginger, onion, red pepper, turmeric. [Note: click the hyperlinks of the preceding 8 herbs to view the extensive database of healing properties we have amassed on each one] Interesting, Japanese curry was actually introduced to Japan by the British during the Meiji period (1868–1912) when India was still under colonial rule, making it a "Western" influence there, even though it ultimately originated in the Indian subcontinent and Southeast Asia.

In the study, researchers tested 14 healthy male subjects with an average age of 45 years, who were given either a single serving of curry meal or spice-free control meal (180 g of curry or control and 200 g of cooked rice; approximately 500 kcal in total). Researchers then tested what happened to the blood vessels of subjects before and consuming either meal.

Based on post-meal measurements of the ability of blood to pass through the blood vessels (postprandial flow-mediated vasodilation (FMD)) and other parameters, clearly the consumption of curry increased the blood flow through the blood vessels (increased FMD), whereas the consumption of the curry-free control meal resulted in a decrease in blood flow (decreased FMD). More specifically, the results were reported as follows:

"The consumption of the control meal decreased FMD from 5.8?±?2.4% to 5.1?±?2.3% (P?=?0.039). On the other hand, the consumption of the curry meal increased FMD from 5.2?±?2.5% to 6.6?±?2.0% (P?=?0.001), and the postprandial FMD after the curry meal was higher than that after the control meal (P?=?0.002). Presence of spices in the curry did not alter significantly the systemic and forearm hemodynamics, or any biochemical parameters including oxidative stress markers measured."

The researchers concluded that curry prevented the negative effects of the meal upon post-meal "endothelial function," that is, it prevented the inner lining (endothelium) of the blood vessels from contracting and inhibiting the normal flow of blood throughout the cardiovascular system. They surmised that the antioxidant activity of the spices likely are responsible for the observed positive outcomes, possibly through blunting the post-meal increases in blood sugar and/or oxidative stress. They summarized their findings:

"Curry consumption ameliorates postprandial endothelial dysfunction and may be beneficial for preventing cardiovascular events. Lifestyle-related diseases such as atherosclerosis and diabetes mellitus have become serious health problems in the modern world. Curry may be helpful in the fight against those lifestyle-related diseases."

The reason why this finding is highly relevant to concerns about cardiovascular function is because atherosclerosis -- the so-called "hardening of the arteries" -- takes decades to develop within the system, often completely without symptoms, and one of the characteristic predisposing features of this pathological process is endothelial dysfunction, often starting with the inability of the blood vessels to fully relax when confronted with any number of stressors - dietary incompatibilities (e.g. wheat) and deficiencies (e.g. magnesium), environmental (e.g. smoking), infectious (e.g. periodontal pathogens), and psychological (e.g. stress) -- and resultant damage incurred by them. You can see a more extensive list of nutritional approaches to keeping your arteries healthy here.

Imagine what would happen if we could address endothelial dysfunction decades before it progresses into atherosclerosis? Since heart disease is the #1 killer worldwide, adding certain medicinal spices to the diet could perhaps help to neutralize the cardiotoxic and highly lethal disease vector which is the standard Western diet. We've reported, previously, on how something so simple as adding fresh avocado to a traditional American hamburger completely ameliorates the artery-contracting properties of this typical meal. It is amazing when you consider all of the edible things now studied which are capable of ameliorating endothelial dysfunction. You can peruse the Endothelial Dysfunction page on GreenMedInfo.com's healing substances database and find over 90 substances that may help with this goal.

Consider, also, that some of the spices in curry, such as turmeric, and which features almost universally in all the different cultural variations, have themselves been studied individually to have powerful cardiovascular benefits. Turmeric extract, for instance, was found to confer health benefits to the cardiovascular system as powerful as exercise. Garlic has been found to clear the arteries of plaque and to have blood-pressure lowering properties in hypertensive patients about as potent as pharmaceutical drugs. You can learn more by looking at the over 1,000 studies we have indexed on the therapeutic potential of dozens of culinary herbs and spices here.

The beauty, however, is that culinary combinations of herbs often require lower doses than are typically used in the context of traditional herbal medicine. In fact, recent research on the spice rosemary known by poets and herbalists for centuries to be "for remembrance," shows that lower culinary doses are much more effective than larger 'pharmacologic' doses for boosting cognition. Less can be more, and with the possibility of synergistic combinations, even lower amounts are needed to obtain a beneficial effect, especially when the purpose is to prevent disease, rather than just treat it after the fact with an aggressive 'emergency care' model typical of allopathic approaches. Also, for those who do not like "spicy food," consider drinking spices like turmeric by preparing beverage called "Turmeric Milk."

Check out this DIY recipe here.

Video: Turmeric Golden Milk Recipe

Also, consider that the quality of the spices you consume may make all the difference to your health. It is a underreported fact that many of the spices available on the shelf in the U.S. today are irradiated with massive doses of gamma radiation, in a process euphemistically called "cold-pasteurization." Read my article on the topic, "The Invisible Nuclear Threat Within Non-Organic Food," to learn more. Suffice it to say, unless it is certified organic, or wild-harvested, it may actually be harmful to your health.

The Invisible Nuclear Threat Within Non-Organic Food

Finally, another useful culinary hack you can employ to reduce white rice's potential toxicity is to cook it with coconut. It will significantly reduce both the caloric content and blood-sugar elevating properties of the dish if you do so. Learn more by reading: Coconut Oil May Reduce White Rice Calories 50-60%.


Bleu Cheese Dressing

Sprinkle bleu chesse over salad
Poor olive oil over salad


Mustard Vinaigrette

3 tablespoons walnut oil or extra-virgin olive oil
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

Whisk together the oil, vinegar, mustard, salt and pepper in a small bowl to form an emulsified dressing.










Sweet Potatoes

7 Health Benefits Of Sweet Potatoes, mbg

In the center of the Venn diagram of "incredibly tasty foods" and "incredibly nutritious foods" sit a select few of nature's treats. Among them is the sweet potato—in part for its versatility and in part for its satisfying texture and taste. After all, what other veggie can you roast, mash, spiralize, slice and bake into fries, and transform into grain-free brownies? Seriously, take a minute to think about that.

Here, learn everything you'd ever want to know about sweet potatoes—including seven compelling health benefits—that will inspire you to eat this superfood daily.

A brief history of the sweet potato.

Sweet potatoes are starchy root vegetables. Specifically, they're what's known as underground tubers, and they actually grow on the roots of a plant known as Ipomoea batatas. Today, sweet potatoes are grown worldwide, but where did they first appear, courtesy of Mother Nature?

For years, scientists have been debating this very question. Some argued that the Thanksgiving staple originated in North America, while others weren't so convinced. In 2018, research by a paleobotanist at Indiana University suggested that the sweet potato's actual continent of origin is Asia—and that this root veggie has been growing for way longer than we thought.

David Dilcher, a professor at IU-Bloomington, along with colleagues in India, recently identified 57-million-year-old leaf fossils from eastern India, suggesting that sweet potatoes trace their roots to this country.

Specifically, the fossils were identified as members of the morning glory family—which includes sweet potatoes, among other plants. This was a game-changer, since previous fossil evidence led scientists to believe that the sweet potato's plant family originated in North America 35 million years ago.

Different types of sweet potatoes.

When you think of sweet potatoes, you probably think exclusively of bright-orange spuds, but there are actually several varieties of sweet potatoes. First, sweet potatoes are divided into two main categories: dry-fleshed and moist-fleshed.

Dry-fleshed sweet potatoes are starchier and have tan skin and light-colored flesh that can range from white to light yellow in color. These dry-fleshed sweet potatoes are more similar to "regular" potatoes than their moist-fleshed cousins.

Moist-fleshed sweet potatoes, on the other hand, are probably what you picture when you think of "sweet potatoes"—they have darker, reddish-brown peels and brilliant orange flesh. They're also sweeter than dry-fleshed sweet potatoes, which might help explain why they've become a favorite.

There are at least 6,500 varieties of sweet potato worldwide. While each of these varieties is unique in its own way, you'll typically hear people classify them more broadly by their color, particularly orange, white, and purple sweet potatoes.

Sweet potatoes vs. yams: What's the difference?

In some parts of the United States (and in Canada), sweet potatoes are often called and even labeled as yams. This is very misleading, however, since sweet potatoes and yams are two totally different things. For starters, yams can get much, much bigger than sweet potatoes. While some yams are potato-size, they can also grow up to 5 feet long and 132 pounds.

Even though yams and sweet potatoes are both starchy tubers, they're only distantly related. In fact, they don't even look that much alike. While sweet potatoes are, you know, potato-shaped and come in, primarily, white, orange, and purple varieties, yams are longer and more cylindrical in shape with brown, bark-like skin and flesh that can be white, yellow, pink, or purple. You'll also notice a clear difference if you ever try to prepare both sweet potatoes and yams—yams are much harder to peel than potatoes. The difference is also clear in a taste test, with yams being less sweet, drier, and more starchy than sweet potatoes.

If you haven't noticed these differences, it might be because the "yams" you're eating are actually mislabeled sweet potatoes (true yams are typically only found in specialty grocery stores or international markets). The USDA actually requires that sweet potatoes labeled as "yams" also include the term "sweet potato" on their label, but this rule is frequently broken.

The health benefits of sweet potatoes.

Here are some of the biggest science-backed benefits associated with incorporating more sweet potatoes into your diet:

1. Sweet potatoes are insanely nutritious.

It's best to start with the basics, and the most basic fact about sweet potatoes is that they are thoroughly packed with nutrients. When it comes to their basic makeup, sweet potatoes are about 77 percent water, 20 percent carbohydrates, 1.6 percent protein, 3 percent fiber, and practically free of fat. What's more, a medium sweet potato contains about 180 calories, while being a good source of a range of vitamins and minerals, including vitamin A, vitamin C, manganese, vitamin B6, magnesium, and potassium.

Their nutrient composition also makes them particularly great for sleep when consumed at dinner or as a late-night snack. "They are rich in potassium, which helps your muscles relax. They also have magnesium, which promotes GABA secretion in the brain—a relaxation-inducing neurotransmitter," says Vincent Pedre, M.D., gut health specialist and mbg Collective member. "And as a complex carb, they digest slowly, providing the steady energy your body needs to make it through the night in a fasting state."

2. Sweet potatoes may improve your memory.

Purple sweet potatoes, in particular, have been linked to better brain function. In animal studies, purple sweet potatoes have been shown to protect the brain and improve learning and memory. We can thank purple sweet potatoes' high levels of anthocyanins, antioxidants that help reduce inflammation and protect neurons against free radical damage, for this brain-boosting magic.

While no similar studies have been conducted to verify these results in humans, research has shown that people who eat a lot of antioxidant-rich fruits and vegetables have, on average, a 13 percent lower risk of developing dementia.

3. Sweet potatoes are great for digestion and gut health.

Because sweet potatoes are excellent sources of not one but two kinds of fiber, they're amazing for your digestion. Sweet potatoes contain both soluble and insoluble fiber. The human body can't digest either type—so instead of breaking down as they pass through the digestive tract, these fibers travel along intact, doing great things for your gut in the process.

Both types of fiber play an important role in keeping bowel movements regular. Soluble fiber (also known as viscous fiber) absorbs water, which softens stool, while insoluble (aka non-viscous) fiber doesn't absorb water and therefore adds bulk that makes stool solid.

Not only is eating a fiber-rich diet good for alleviating constipation, diarrhea, and bloating, it's also great for your colon and overall gut health. Fiber feeds the good bacteria in your gut and has been shown to promote the health of the cells lining the digestive tract, potentially helping to prevent leaky gut. Eating a high-fiber diet has also been shown to lower the risk of colon cancer.

The antioxidants in sweet potatoes may also promote gut health. In test-tube studies, antioxidants in purple sweet potatoes were shown to aid in the growth of a specific type of gut bacteria that helps lower the risk of developing irritable bowel syndrome (IBS).

4. Sweet potatoes are full of age-defying antioxidants.

In addition to vitamins and minerals, sweet potatoes are also home to a wealth of antioxidants. This is especially true of orange and purple sweet potatoes. Antioxidants are important because they help protect your body from free radicals—unstable molecules that damage DNA, cause inflammation, and have been linked to chronic and serious health conditions, like cancer and heart disease. In basic turns, free radicals accelerate the overall aging process. This means that just about any source of antioxidants is a good addition to your diet.

In addition to anthocyanins found in purple sweet potatoes, orange sweet potatoes are chock-full of an antioxidant called beta-carotene. This compound is what gives traditional sweet potatoes their signature orange hue. When your body processes beta-carotene, it turns it into vitamin A, which is key to maintaining healthy eyes and vision. Additionally, beta-carotene is fabulous for the skin. Not only do food sources of beta-carotene literally give your skin a natural glow, but research shows that they help protect skin from the sun's damaging UV rays.

5. Sweet potatoes may boost your immune system.

The next time you're looking to boost your immune system, don't simply reach for orange juice or vitamin C—add an orange sweet potato to the mix, too (they make a great addition to smoothies). As one of the best natural sources of beta-carotene, orange sweet potatoes are a great source of vitamin A (beta-carotene is converted to vitamin A in the body), which is vital to healthy immune system functioning.

Additionally, the fiber content of sweet potatoes can also boost immune health. Fiber is needed to feed beneficial gut bacteria so they can multiply and improve overall gut health. A healthy gut, in turn, is key to optimal immune system functioning, as about 80 percent of the immune system lies in the gut and is heavily influenced by what happens there.

6. Sweet potatoes may have anti-cancer properties.

If you're looking to adopt an anti-cancer diet, eating more purple sweet potatoes is a great idea. As mentioned above, they contain antioxidants called anthocyanins, which have been shown to help slow the growth of cancer cells (including bladder cancer, colon cancer, stomach cancer, and breast cancer cells) in test-tube studies. Similar studies on mice have shown that eating purple sweet potatoes may lower the risk of colon cancer. These results have yet to be replicated in humans, but they're still promising. Beta-carotene from orange sweet potatoes may also help reduce the risk of various cancers, including lung cancer.

7. Sweet potatoes are a diabetes-friendly food.

Some evidence suggests that regularly eating sweet potatoes may help improve blood sugar regulation in people with type 2 diabetes. That said, people with diabetes should watch their serving size, since this root vegetable still has a medium to high glycemic index (which measures how fast a food causes blood sugar values to rise after a meal). If you struggle with diabetes and love sweet potatoes, keep in mind that boiled sweet potatoes seem to have a lower glycemic index value than fried, roasted, or baked sweet potatoes do. Pairing sweet potatoes with a good protein source and other fiber-rich foods also reduces their glycemic load.





Recipes to Try

Kung Pao Cauliflower Bites [Vegan]

Chinese Eggplant With Garlic Sauce [Vegan, Grain-Free]

One Pan Oyster Mushroom Frittata, PBS

This one is much more mild with a bit of sesame oil added and loads of chives and green onions. I like to saute the mushrooms on the stove top before hand because you really need to cook the mushrooms to ensure they don’t get rubbery and tough. This also brings out all their delicious, earthy flavors. The best part about this recipe is it’s one-pan. You just add the beaten eggs to the mushroom mixture and then in the oven it goes!

6 large eggs
1/2 cup milk
1 teaspoon sesame oil
3 tablespoons minced chives
1/2 teaspoon kosher salt, plus more for mushrooms
1/2 pound oyster mushrooms, cleaned and cut into 1-inch strips
3 green onions, thinly sliced

Preheat your oven to 350 degrees F.

To a large bowl, whisk together the eggs, milk, sesame oil, chives and salt. Set aside.

In a medium skillet (that’s oven-proof), add the olive oil.

When warm, add the mushrooms and cook for about 3 to 5 minutes, until softened slightly.

Next, add the green onions and a few pinches of salt. Cook for an additional 2 to 3 minutes.

Pour the egg mixture over the mushrooms and give it a quick mix.

Transfer to the oven to bake for about 15 to 17 minutes, until firm to the touch.

Garnish with chive leaves or extra chives.

Slice and serve.

Turkey salad with cilantro-lime dressing

15 Savory Plant-Based Ginger Entrees!

Olive Focaccia

Spicy Asian Chocolate Short Ribs from Skinny Me Choc.

• ¼ cup beef broth
• ¾ cup hoisin sauce
• 3 Tbsp. soy sauce
• 2 Tbsp. chili paste
• 2 to 3 Lbs. short rib, bone in or bone out
• Salt and pepper to season
• 4 SkinnyMe Chocolate Squares
• Scallions for garnish
• Served over white or brown rice

1. In a slow cooker, whisk together beef broth, hoisin sauce, soy sauce, and chili paste.

2. Season your short ribs on both sides.

3. Add the beef to the slow cooker, make sure it is completely covered by liquid.

4. Cover and cook on low for 7-8 hours.

5. Transfer ribs to a serving plate to rest. Skim liquid of fat.

6. In a double boiler temper the chocolate.

7. After, add the broth mixture ¼ cup at a time until you reach the consistency of sauce you would like.

8. Serve beef over rice topped with chocolate sauce and scallions.

9. Be happy and enjoy!

19 Dairy-Free and Nut-Free Cheeses You Can Make at Home… Yes, It’s Possible!

15 Delicious Mushroom-Based Entrées!

Learn How to Make Flavorful Veggies Indian Style

Sweet Potato Ginger Soup

Sweet Potato Spiced Burger Patties

How To Cook Okra Right and 10 Delicious Recipes!

Okra is not the most popular vegetable used in the culinary world, but it’s still very special! Also known as ‘Lady Fingers’, okra is a small green vegetable, but is packed with health benefits. Some of these benefits include fiber, vitamin K, and folate. Okra is a versatile veggie, possessing the ability to be used in many different types of dishes.

Hoppin’ John With Okra and Tomato Stew

Stir-Fried Okra

Golden Battered Okra Fritters

Sausage Gumbo Red Bean Burgers With Quick Pickled Okra

Raw Okra Chips

Burrito Stew

Bharli Bhendi: Indian Stuffed Okra -

Oven-Fried Okra With Sunflower Cider Dip

15 Delicious Ways to Cook Okra!

How to Cook Okra So It’s Not Slimy and All Flavor

Lemon Turmeric Marinade

This Chewy Double Chocolate Cookie Recipe Is Low-Carb & Scrumptious

With coconut, avocado and a tart dressing, these noodles won’t leave you hungry

Five-Minute Miso Bowl [Vegan]

15 Traditional Indian Foods Made Vegan

1. Seitan Vindaloo
2. Punjabi Chana Masala
3. Palak ‘Paneer’
4. Masoor Dal
5. ‘Paneer’ Tikka Masala
6. Herb Roti: Indian Bread
7. Malai Kofta: Potato Dumplings in Spiced Tomato Sauce
8. Vegetable Biryani
9. South Indian-Style Kurma
10. Aloo Gobi
11. Mint Parathas: Indian Whole Wheat Flatbread
12. Kitchari: The Nutritious Ayurvedic Detox Dish
13. Medhu Vada: Savory Indian Lentil Doughnuts
14. Khajur Gajar Halwa: Carrot and Date Pudding With Coconut and Cardamom
15. Mango Lassi

15 Sweet Potato Curries and Entrées!

Good Karma Launches Vegan French Onion Dip & Sour Cream

There are so many plant-based products to successfully rival traditional dairy products, even the kinds you’d expect to be difficult to recreate like vegan queso and cream cheese. There are even plenty of plant-based sour creams available in stores, but Good Karma Foods wants to really change the game with their latest products. They are launching a vegan sour cream and French onion dip!

Trader Joe’s Now Carries Vegan Queso! [cashew based]

Miyoko’s Vegan Cream Cheese Is Coming to Trader Joe’s This Summer!

Good Karma Foods Launches New Low-Sugar Plant-Based Milks That Are Packed With Omega-3s!

Good Karma launches plant-based sour cream and dips, defends ‘plant milk’ labels: ‘This whole nutritional equivalency argument doesn’t even hold up within the dairy industry'

Classic vegan brands like Tofutti and Follow Your Heart sell their own versions of sour cream, but Good Karma believe they are the first to get the taste right. Even more innovative though is the French onion dip, which is not a common plant-based alternative found in stores. These new products are made using a traditional culturing process, making them the only plant-based alternative that actually has live and active cultures.

The first step in making good sweet potato toast: Accept that it’s not bread.

Sweet Potato Toasts With Hummus, Radish and Sunflower Sprouts





Thickeners

Agar-Agar

this seaweed is commonly used as a vegan baking aid, due to its thickening properties. Agar-agar is rich in fiber, iodine, and is sold in flake or solid form, though the flake form is usually less expensive and easier to use. It is light and almost white in color.

Coconut Flour

Okra

Tahini





Seaweeds

Seaweed Decoded: Why It's Essential on a Vegan Diet

It's green, a little slimy, and I admit it's a bit scary, but seaweed is one food you need to stop fearing and start eating

I knew I had to learn to love seaweed, especially since it's practically a food group in a plant-based diet.

Since vegan eaters don't eat fish, getting certain nutrients like omega-3s, iodine, Vitamin B12, calcium, and magnesium can sometimes be a bit challenging. That's where seaweed comes to the rescue!

The Most Popular Types of Edible Seaweeds

Spirulina

a deep sea green algae that contains more protein than any food on Earth. One teaspoon of spirulina contains 150 percent of your daily Vitamin B12 requirements, 4 grams of protein, 80 percent of your daily iron requirements, and 880 percent of your daily Vitamin A content. It contains more chlorophyll than wheatgrass and is an amazing food for the brain, digestive system, heart, lungs, and liver. You can buy spirulina in powder or tablet form and it’s easy enough to toss into your next green smoothie or vegan superfood bar.

Agar-Agar

this seaweed is commonly used as a vegan baking aid, due to its thickening properties. Agar-agar is rich in fiber, iodine, and is sold in flake or solid form, though the flake form is usually less expensive and easier to use. It is light and almost white in color.

LIVING JIN Agar Agar Powder 4OZ (or 12oz | 28oz) : Vegetable Gelatin Powder Dietary Fiber [100% Natural seaweed + Non GMO + VEGAN

$13.99 p 4's

NOW Foods Agar Powder, Pure, 2 Ounce Bottle

$6.35 p 4s

Freshseoul natural agar agar powder 4oz vegetable gelatin dietary fiber 100% natural pure from sea [cakes]

$13.00 p 4's

Kombu

a brown seaweed that increases digestion and is added to many soups or vegan bean dishes for this reason. Kombu also contains a zesty, salty taste that goes well in any savory dish. It may even help prevent weight gain due to a pigment it contains known as fucoxanthin. Fucoxanthin helps metabolize fats for energy instead of storing them as fat in your body.

Dulse

a green and slightly purple seaweed, dulse is one of my favorites! It is very light in taste, but adds a lovely salty taste to any dish. You can use it in soups, stews, on salads, in dressings, and it even makes a lovely addition to smoothies where the salt helps bring out the flavor of ingredients like cacao.

Kelp

a green seaweed that is wonderful for the thyroid due to its high iodine levels. You may have heard of kelp noodles, which are zero calorie noodles that make a wonderful replacement to grain-based noodles. Though kelp contains little to no calories, it is still a nutritious seaweed to consume. Kelp is rich in magnesium, fiber, iodine, and may help keep you fuller longer than starchy foods rich in fiber like whole wheat noodles or bread. Kelp has even been linked to fat reduction and better digestion. Kelp is available in flake form, noodle form, and is commonly added to many superfood powders as well.

Sea Tangle - Kelp Noodles - 3 Pack - 12 oz. each

$23.40 p 4s

A 100% Raw Food and is free of all allergens
Low in Carbs and Calories; it's also Fat Free

Sea Tangle Kelp Noodles 1 Pound

$7.95 p 4s

Konaberry Kelp Noodles (2 Pack/Bags) Raw Seaweed Noodles Infused With Konaberry For Added Antioxidants!

$14.70 p 4s

Originally made with mineral rich sea kelp, now these kelp noodles contain the powerful antioxidant Konaberry to make it even more nutritiously delicious! Includes two 12 ounce bags of Konaberry Kelp Noodles.

Easy to prepare, raw food, that is also fat free and gluten free. Low in calories and carbohydrates as well. The perfect replacement for pasta and rice. Can also be included in a vegetarian or vegan diet.

Konaberry is a fruit that surrounds and protects the coffee bean and has been found to be rich in many vitamins and minerals as well as a powerful antioxidant. The noodles do not contain any coffee so there is no caffeine, only antioxidants!

These kelp noodles have a neutral taste which allows it to be used in a variety of dishes such a salads, stir fry, soups, and many more all while providing vitamins and minerals. Now you can have all the benefits of eating seaweed without the seaweed taste!

No cooking is required just rinse and add the noodles to your favorite dish and enjoy!

5.0 out of 5 starsJust what I was looking for

Let's get this out of the way:
1) Yes, there is a little bit of a smell when you open the bag. But I had to put my nose to the bag. It was not as intense as I had prepared myself for in reading through the comments. I rinsed and soaked for 10 minutes, like the instructions said.

2) They are crunchy.
At first... However, I had prepared an Alfredo sauce and mixed this in while it was still hot, as part of my food prep for the week. So I didn't eat it until the next day. I was shocked at how soft the noodles got!

So if you are willing to be patient and work with these, you will truly have your traditional noodle replacement. I'm glad I took the negative reviews with a grain of salt.

5.0 out of 5 starsI like soak them and then cook them in a skillet ...
I like soak them and then cook them in a skillet with some sauce for a few minutes to soften them up.

5.0 out of 5 starsAmazing if prepared correctly
Wow this is fantastic, if it's crunchy or fishy you're preparing it wrong. Rinse the noodles thoroughly in warm water then soak in warm water. Add 1 tbsp of baking soda and the juice of half a lemon. Let sit for 30 min to 1 hour. I made these today with a home made pasta sauce and it's amazing!

4.0 out of 5 starsKonaberry Kelp Noodles Review
I LOVE pasta but am working on tightening my tummy and wanted to try an alternative to traditional pasta. I decided to try the Konaberry Kelp noodles and compare them to regular noodles. They are definitely easy to prepare, you don't even have to cook them. The convenience and added health benefits are why I am giving them 4 stars. I will say that they do not taste as good as regular pasta but will do on busy nights because of convenience. My stomach has gotten flatter since switching out traditional pasta for pasta alternatives like Konaberry kelp noodles. The taste isn't the same but the benefits outweigh the taste in my mind.

5.0 out of 5 starstaste great and so easy to make.
they were great. Didn't get mushy and were just as good as left overs. I did heat them a little based on previous suggestions.

Rishiri kelp noodles 5 meals set by Rishiri fishery cooperatives

$41.78 p none

Last year 15,000 selling * very popular products!
Kneaded the Rishiri kelp noodles Gokumune ramen !
Kelp-colored noodles thanks

Hijiki

Need calcium? Eat more of this seaweed! It contains 14 times the calcium of milk and is rich in fiber. It does need to be soaked before you eat it, since it is tough in texture or you can simply use it in soups and stews to naturally soften it.

Wakame

This dark blue, almost black seaweed is rich in protein, magnesium, chlorophyll, iron, calcium, and zinc. Wakame can be used in flakes over a vegan Caesar salad or in a savory dish you choose.

The Benefits of Seaweed

Here are 10 amazing things seaweed can do for you and why it’s essential to a vegan diet:

Provides the body with magnesium, zinc, Vitamin B12, biotin, and iron

Just one gram of seaweed provides your entire day’s worth of iodine, a critical mineral for the thyroid.

Increases hair and nail growth

Clears the skin and enhances eyesight

Improves mood by reducing anxiety and enhancing mental focus

Prevents anemia and fatigue

Cleanses the digestive tract

Alkalizes the blood

Prevents and treats sugar cravings

May prevent depression

How to Use Seaweed

Still afraid of seaweed? Here are a few delicious recipe ideas to use seaweed in right now:

Sprinkle dulse flakes on salads for a salty twist.

Add kombu to a vegan soup.

Make vegan “crab” cakes. http://www.onegreenplanet.org/vegan-recipe/vegan-crab-cakes-with-sweet-balsamic-mayo/

Add it to this Mock tuna sandwich. www.onegreenplanet.org/vegan-recipe/chickpea-tuna-salad-sandwich/

Eat kelp via these Vegan Chili Thai Kelp Noodles. http://www.onegreenplanet.org/vegan-recipe/chilli-thai-kelp-noodles/

Use agar-agar to make this Almost Raw Panna Cotta Cream. http://www.onegreenplanet.org/vegan-recipe/almost-raw-panna-cotta-cream/

These foods fight off harmful fake estrogenic compounds we encounter through the environment and factory farmed animal products. They also all contain amino acids that hormones need to function properly. They also help prevent health issues such as heart disease, diabetes, depression, and cancer.





Five Spice

This fragrant spice blend—made from cumin, star anise, cinnamon, peppercorns, and cloves—gives our Five-Spice recipes its distinctive flavor. Look for it on the spice aisle or from online retailers and use it to lend sweet depth to your everyday cooking.

Goes well together:

Five spice 3 tsp
Garlic 2-4 cloves
Ginger, fresh or 1 tsp
Soy Sauce 2 Tbsp
Hoisin Sauce 1/4 cup
Oyster/Fish sauce 1 Tbsp
citrus [esp. orange] J
Citrus zest
Onion, green
Sherry, dry 1 Tbsp
Noodles
Sesame Oil 1 Tbsp
Salt
Pepper heat
Mushrooms
Bean sprouts
Chili Paste 2 tsp
Broth

Ways to Use Five-Spice Powder, Cooking Light

Five-Spice Chicken Breasts with Sesame-Orange Beans

Five-spice powder packs some serious aromatic punch; it's all you need to season the chicken breasts here. You can sub broccoli florets or chopped kale for the green beans.


Five-Spice Chicken Breasts with Sesame-Orange Beans

Five-spice powder packs some serious aromatic punch; it's all you need to season the chicken breasts here. You can sub broccoli florets or chopped kale for the green beans.

Yield
Serves 4 (serving size: 1 breast and about 1/2 cup green bean mixture)

2 tablespoons MCT oil, divided
4 (6-oz.) skinless, boneless chicken breasts
2 teaspoons five-spice powder
1/2 teaspoon kosher salt
3/4 cup thinly sliced red onion
1 1/2 teaspoons grated orange rind
2 garlic cloves, thinly sliced
1 (12-oz.) pkg. haricots verts (French green beans)
1 1/2 tablespoons reduced-sodium soy sauce
1/2 cup orange sections
4 teaspoons toasted sesame oil

Heat 1 tablespoon MCT oil in an oven-safe skillet over medium-high.

Sprinkle chicken with five-spice powder and salt.

Add chicken to pan; cook 5 minutes on each side or until done.

Remove from pan. Let stand 5 minutes.

Cut across the grain into slices.

Add remaining 1 tablespoon MCT oil to pan

Add onion; sauté 4 to 5 minutes or until browned.

Add orange rind and garlic; cook 30 seconds, stirring constantly.

Add haricots verts; cook 4 minutes or until lightly browned and crisp-tender.

Stir in soy sauce.

Top with orange sections, and drizzle with sesame oil.

Serve with chicken.

Spicy Sweet Potato Wedges

Smoky, fiery chipotle powder counters the warm, sweet five-spice powder and the naturally sweet spuds.

Five-Spice Orange Beef and Broccoli

Orange rind and five-spice powder perfume the dish with sweet notes that are countered by a hit of red pepper heat.

Five-Spice Grilled Chicken Thighs with Blackberry Glaze

Sweet blackberry jam gets a twist from Chinese five-spice powder,

Five-Spice Pork Lo Mein

Chinese five-spice powder is a common spice blend that can be found in most supermarkets. Its five assertive components are cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. Cutting the cooked noodles makes them easier to combine with the other ingredients and serve.


Five-Spice Pork Lo Mein

Yield
6 servings (serving size: 1 1/3 cups)

Chinese five-spice powder is a common spice blend that can be found in most supermarkets. Its five assertive components are cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. Cutting the cooked noodles makes them easier to combine with the other ingredients and serve.

8 ounces uncooked Chinese-style noodles
1 tablespoon grated peeled fresh ginger
2 teaspoons five-spice powder
1 (3/4-pound) pork tenderloin, trimmed and cut into thin strips
1/2 teaspoon salt, divided
2 tablespoons toasted peanut oil
1/4 cup water
1/4 cup hoisin sauce
1/2 cup chopped green onions

Cook noodles according to package directions, omitting salt and fat; drain. Place in a large bowl. Snip noodles several times with kitchen scissors.

Combine ginger, five-spice powder, and pork in a medium bowl; add 1/4 teaspoon salt, tossing to coat.

Heat oil in a large nonstick skillet over medium-high heat. Add pork mixture; sauté 2 minutes or until browned.

Stir in remaining 1/4 teaspoon salt, water, and hoisin sauce; cook 2 minutes or until pork is done.

Add pork mixture and green onions to noodles; toss well to combine.









Chinese Wide Noodles with Barbecue Pork and Dried Mushrooms

Here's a Chinese comfort-food favorite. A quick, healthy version of char siu pork amps up pork tenderloin with a marinade of sweet-salty hoisin sauce and aromatic five-spice powder—slivers of this meat meld with meaty wood ear mushrooms among chewy noodles bathed in a salty-sweet sauce. If you can't find wide lo mein noodles, try fettuccine.

Yield
Serves 6 (serving size: about 1 1/2 cups)

Pork:
1 (1-pound) pork tenderloin, trimmed
1/4 cup honey
1/4 cup lower-sodium soy sauce
2 tablespoons hoisin sauce
1 tablespoon dry sherry
1/2 teaspoon five-spice powder
1/8 teaspoon kosher salt
1/8 teaspoon white pepper
Cooking spray

Noodles:
2 cups boiling water
8 dried Chinese mushrooms (such as wood ear mushrooms)
12 ounces dried flat wide wheat noodles
2 tablespoons lower-sodium soy sauce
1 tablespoon oyster sauce
1 tablespoon hoisin sauce
2 tablespoons canola oil
1 1/2 tablespoons minced peeled ginger
1 garlic clove, minced
1 jalapeño pepper, seeded and minced
1/2 medium onion, thinly vertically sliced
2 cups fresh bean sprouts
3 green onions, cut into 2-inch pieces

To prepare pork, slice pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Place plastic wrap over pork; pound to an even thickness using a meat mallet or small heavy skillet.

Combine honey and next 6 ingredients (through white pepper) in a zip-top plastic bag; add pork. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.

Preheat broiler to high.

Remove pork from bag, and discard marinade. Place pork on the rack of a roasting pan coated with cooking spray.

Place rack in pan. Pour 2 cups water in bottom of pan. Broil pork 4 minutes on each side or until a thermometer registers 145°.

Let stand 30 minutes. Cut pork into thin julienne pieces.

To prepare noodles, combine 2 cups boiling water and mushrooms; cover and let stand 30 minutes.

Drain in a colander over a bowl; reserve soaking liquid.

Cut off and discard any tough, woody stems; thinly slice mushrooms.

Cook noodles according to package directions. Drain and rinse with cold water. Drain well; set aside.

Combine 2 tablespoons soy sauce, oyster sauce, and 1 tablespoon hoisin sauce; set aside.

Heat a large wok over high heat. Add oil to pan; swirl. Add ginger, garlic, and jalapeño; stir-fry 30 seconds.

Add sliced onion and pork; stir-fry 30 seconds.

Add bean sprouts and green onions; stir-fry 1 minute.

Add reserved mushroom liquid, noodles, and soy sauce mixture. Stir in mushrooms. Stir-fry until noodles are thoroughly heated.

Serve immediately.








Chinese Five-Spice Noodles with Broccoli Recipe, Serious Eats


Though the broccoli and noodles grab the title, it was actually the carrot and cabbage that steal the show. They both wilt into glorious little bits that soak up all the sauce and yet still remain slightly sweet. I scooped them up greedily in a matter of minutes—I wish I had twice as much of the both of them. That said, the broccoli and noodles are still absolutely tasty.

1/2 pound cellophane noodles
2 tablespoons soy sauce
1 tablespoon sesame oil
2 teaspoons chili paste
4 cloves garlic garlic, minced
1 teaspoon fresh ginger, minced
2 teaspoon five-spice powder
1 tablespoon MCT oil
1/2 cup onion, chopped
3/4 cup vegetable broth
1 large bunch broccoli, stems removed and chopped
1 cup shredded carrots
1 cup shredded green cabbage
3 scallions, chopped
Salt and pepper

Bring a large pot of water to a boil. Toss in the cellophane noodles and cook for about 30 seconds. Dump the pot into a colander, and rinse the noodles under cold water. Let drain in the colander.

Mix together the soy sauce, sesame oil, chili paste, ginger, and five-spice powder in small bowl.

Place a large wok or saute pan over high heat. Pour in the oil, and then add the onion. Cook, stirring often until translucent, about 3 minutes.

Toss in the garlic and cook for another minute.

Then add the broccoli, carrots, cabbage, broth, and finally the soy sauce mixture. Cook for about 5 minutes, or until the broccoli is very tender.

Toss in the scallions and cellophane noodles. Stir well, and cook until the noodles are coated in the sauce. Season with salt and pepper to taste.

Five-spice powder recipes, BBC

Five-spice powder is a powerfully scented mixture in which star anise and cinnamon dominate. It will also include spices such as fennel, cloves, nutmeg, sichuan pepper and ginger (the name five-spice is symbolic rather than literal). Keep it on hand for making Vietnamese as well as Chinese dishes.





Cayenne Pepper

Cayenne Pepper Recipes, BBC

Cayenne chilli peppers can grow to 30cm/12in long. They're used mainly in hot sauces. When dried, the seeds and pod are dried and ground to make cayenne pepper, a red, fiery, hot spice, a pinch of which can be added to or sprinkled over a variety of dishes, particularly cheesy ones.

Easy jambalaya

Vegan paella

Turkish spiced chicken with flatbreads and green relish

Chicken and rice traybake





Chilli Powder

Chilli Powder Recipes, BBC

Chilli powder is made from grinding dried chillies to a powder. Chilli powder can vary in heat and is also available smoked.

British beef Raj curry

Chicken and apricot curry with potato straws (sali murghi)

Slow cooker chilli con carne

Kerala king prawn and coconut curry





Curry Powder

Curry powder recipes, BBC

Curry powder is usually a mixture of turmeric, chilli powder, ground coriander, ground cumin, ground ginger and pepper, and can be bought in mild, medium or hot strengths. It is thought to be a British invention – the Brits probably took some Indian spice mixtures home with them hoping to recreate the dishes they had enjoyed in India. Indian cooks don’t use a single spice mixture to flavour all of their dishes. Instead, they mix various spices into a paste called a 'masala', which varies from dish to dish and region to region.

Coconut fish curry

Carrot and parsnip bhajis with coriander and chilli chutney





Fenugreek

Fenugreek recipes, BBC

This is an aromatic Mediterranean plant that produces long pods containing oblong, brownish seeds. The seeds have a slightly bitter taste and are roasted and ground and used as a flavouring in curries. The leaves from the plant (often sold as methi) can be used in salads, and both fresh and dried leaves are used in Indian cookery. The seeds and the leaves have a strong aroma.

Saag gosht (lamb and spinach curry) with chapatis

Aloo gobi and jeera rice

Cabbage with mustard seeds

Saag aloo with roasted gobi curry

Pakistani spicy potatoes (aloo bhujia)

Kerala parathas and South Indian tiger prawns in coconut

Kadi





Garam Masala

Garam masala recipes, BBC

An aromatic mixture of ground spices used as a base in many Indian dishes (‘masala’ means spice). The proportion of spices changes according to the dish being cooked (and the cook!) but typical ingredients are cumin, coriander, cardamom, cinnamon, cloves and black pepper, with substitutions or additions made depending on whether the dish includes meat, vegetables or fish.

Chana masala

Quick fish curry

Saag gosht (lamb and spinach curry) with chapatis

Spiced fish with coriander chutney





Harissa

Harissa recipes, BBC

This is a fiery North African paste that is orangey-red in colour. It’s a mixture of peppers, dried red chillies, garlic, caraway seeds, ground cumin and coriander, tomato purée, salt and olive oil. It can be used as a condiment or as an ingredient in cooking and provides a real boost as an accompaniment to vegetables and pulses.





Juniper Berries

Juniper berries recipes, BBC

The spicy, aromatic, dark berries of the juniper tree can be used fresh or dried, crushed or whole, to flavour casseroles, marinades and stuffings and complement pork, rabbit, venison, beef and duck. They can also be used in sweet dishes such as fruitcake. Juniper berries also provide the main flavouring for gin.





Jerk Chicken

Jerk chicken thighs, BBC

2 cloves garlic, roughly chopped
2cm/1 inch piece fresh root ginger, roughly chopped
1 yellow scotch bonnet chilli, chopped or 1 tsp dried chilli flakes
1 tbsp chopped fresh thyme leaves
1 tsp coriander seeds or ½ tsp ground coriander
2 cloves, or a pinch of ground cloves
½ tsp ground mixed spice
1 tsp curry powder
salt and freshly ground black pepper
2 tbsp vegetable oil
2 boneless chicken thighs
25g/1oz butter
lemon wedge, to serve

For the jerk chicken, put all the chicken ingredients except the chicken thighs and butter in a food processor and pulse to a rough paste. Rub the paste all over the chicken thighs.

Heat the butter in a frying pan until frothing, then fry the chicken thighs for 7-8 minutes on both sides, or until golden-brown and cooked through. (The juices will run clear when the chicken is pierced in the thickest part with a skewer.)

Butterflied Jerk Chicken, Sandra Lee

Indoor: Preheat oven to 425 degrees F. Follow directions for preparing chicken. Lay chicken (skin side up) on a foil-lined pan. Roast in preheated oven for 30 minutes. Turn brush with glaze and continue roasting for 10 minutes. Turn once more generously brush with glaze and cook an additional 10 to 15 minutes or until done. ...

Level: Intermediate
Total: 1 hr 30 min
Prep: 30 min
Cook: 1 hr
Yield: 4 servings

For Chicken:
1 whole roasting chicken
1/4 cup Jamaican jerk seasoning
1/4 teaspoon ground cloves
1/2 teaspoon ground cinnamon

For Glaze:
1 cup dark rum
1/4 cup frozen pineapple juice concentrate
1 teaspoon allspice
2 tablespoons brown sugar

To butterfly chicken, start by removing neck, giblets, and cut away excess fat. Next, take a pair of kitchen shears and cut along both sides of backbone to remove. Turn chicken over skin side up and press down between the breasts to break the keel bone (this will allow the chicken to lay very flat on grill).

In a small bowl, combine jerk seasoning, cloves, and cinnamon. Sprinkle liberally over all sides of chicken; set aside. Chicken can be prepared up to this point a day ahead.

For glaze: In a small pot over medium-high heat, combine all glaze ingredients. Bring to boil and cook until glaze thickens, about 15 to 20 minutes. Remove from heat; set aside.

Set up grill for indirect grilling over medium heat or heat a 10-inch cast iron grill pan over medium-high heat. Oil grate when ready to start cooking.

Place the chicken in the skillet skin side down and cook until skin is crisp and has nice grill marks. Brush the flesh side with the glaze, then turn the chicken over and brush the skin side. Transfer the grill pan to the oven and bake until chicken is cooked golden and the internal temperature of the thigh registers 180 degrees F on an instant-read thermometer, about 30 minutes. Transfer to cutting board; let rest 5 minutes before cutting. Serve hot.


Spiced Lamb Chops on Sauteed Peppers and Onions with Garlic and Mint Couscous, Rachael Ray

Level: Easy
Total: 30 min
Prep: 10 min
Cook: 20 min
Yield: 4 servings

8 loin lamb chops
Coarse salt and coarse black pepper
2 teaspoons ground cumin, 1/3 palm full
2 teaspoons ground coriander, 1/3 palm full
2 teaspoons sweet paprika, 1/3 palm full
4 tablespoons extra-virgin olive oil, divided
2 green bell peppers, seeded and cubed, 1-inch pieces
1 large yellow skinned onion, cubed, 1-inch pieces
1 cup grape tomatoes
1/2 cup chopped flat-leaf parsley, a couple of handfuls
3 cloves garlic, finely
3 tablespoons pine nuts
1 1/2 cups chicken stock
1 1/2 cups couscous
5 or 6 sprigs fresh mint, finely chopped, about 3 tablespoons

Cover the chops with waxed paper or plastic and whack each chop with the heel of your palm to flatten it out. Season chops with salt and pepper on both sides. Combine cumin, coriander and paprika and sprinkle the mixture evenly over chops. Pat the spices in place and wash up. Let chops stand 15 minutes.

Heat a large skillet over medium high heat. Add 2 tablespoons extra-virgin olive oil, 2 turns of the pan. Add peppers and onions. Season the vegetables with salt and pepper and cook together 5 minutes, then add grape tomatoes and continue to cook until skins begin to burst on tomatoes. Add half the flat-leaf parsley to the skillet and toss. Transfer vegetables to a platter and cover with loose foil to hold heat.

Place a tablespoon of extra-virgin olive oil in a small pot for couscous, just eyeball the amount. Heat oil over medium heat and add garlic. Saute garlic 1 minute then add the pine nuts to toast a little. Add chicken stock to the pot and bring it up to a boil. Add couscous, remove from heat, and cover the pot. Let stand for 5 minutes.

Return skillet to stove and add another tablespoon extra-virgin olive oil, a turn of the pan. Add lamb chops to skillet and sear 2 to 3 minutes on each side for medium rare, cook 4 minutes on each side for medium well chops. Place chops on top of the peppers and onions.

Fluff couscous with a fork and stir in mint and the remaining parsley. Pass couscous at the table. It makes a nice bed for the veggies and lamb to catch all the juices.


Moroccan Rub Lamb Chops, Rachael Ray

Level: Easy
Total: 17 min
Prep: 5 min
Cook: 12 min
Yield: 6 servings

6 loin lamb chops
1 tablespoon extra-virgin olive oil
1 tablespoon ground cumin, a palm full
2 teaspoons ground turmeric, eyeball it
1 teaspoon sweet paprika, 1/3 palm full
1 teaspoon coriander seeds
1 teaspoon garlic salt
1/2 teaspoon hot red pepper flakes
1 lemon, wedged

Preheat grill pan to high. Brush chops with a little olive oil. Combine dry spice blend in a small container, cover and shake to combine. Rub spice blend into the chops on both sides. Grill chops 7 to 8 minutes, turning once, for medium rare, 10 to 12 minutes for medium to medium well. Serve with wedges of lemon.


Grilled Lamb Chops with Charmoula, Guy Fieri

Level: Intermediate
Total: 53 min
Prep: 15 min
Inactive: 30 min
Cook: 8 min
Yield: 4 to 6 servings

2 teaspoons salt
2 teaspoons ground cumin
1 teaspoon sweet paprika
1/2 teaspoon cayenne
2 racks lamb, frenched and cut into double rib portion
Olive oil

For the Charmoula:
2 small red onions, chopped
1 bunch parsley, stems removed
1 bunch cilantro, stems removed
2 garlic cloves, minced
1/2 cup olive oil
1 lemon, zested and juiced
Salt and freshly ground black pepper

Have the grill preheated to medium-high heat.

In a small bowl combine the salt, cumin, paprika, and cayenne. Sprinkle half of the spice mixture over the chops and let sit at room temperature for 30 minutes.

For the Charmoula: In a food processor or blender, add the remaining spice mixture, the onions, parsley, cilantro, garlic, olive oil, lemon zest and juice. Blend until smooth and season with salt and pepper, to taste. Set aside.

Brush the chops with olive oil and put on the grill. Grill until the lamb is medium-rare, about 4 to 6 minutes on each side. Transfer the chops to a serving platter and serve with the charmoula.


Pan-Fried Lamb Chops with Harissa, Tyler Florence

Level: Intermediate
Total: 1 hr 30 min
Prep: 30 min
Inactive: 30 min
Cook: 30 min
Yield: 4 servings

Harissa Sauce:
2 red bell peppers
1 teaspoon cumin seeds
1 tablespoon coriander seeds
1 teaspoon caraway seeds
1 garlic cloves
2 small fresh red chiles, chopped
1 teaspoon kosher salt
3 tablespoons extra-virgin olive oil
1/2 lemon, juiced
Bulgur Wheat Salad, recipe follows
Extra-virgin olive oil
6 double lamb chops, frenched
Kosher salt and freshly ground black pepper Cilantro

Bulgur Wheat Salad:
2 1/2 cups boiling water
1 cup medium-grind bulgur wheat
1/2 lemon, juiced
Kosher salt
1 cup dried figs
1 tablespoon honey
1 teaspoon lemon juice
1/4 cup hot water
1/2 cup smoked almonds
1/2 cup chopped green onions
1/2 cup chopped cilantro leaves
1/2 cup chopped fresh flat-leaf parsley
1/2 cup chopped fresh mint leaves
2 tablespoons extra-virgin olive oil
Ground black pepper
Lemon juice, if needed

Over open flame, place 2 red bell peppers. Allow to roast until charred. Wrap in plastic wrap and allow to sit for 10 minutes. Scrape charred skin off peppers.

Gather the cumin, coriander and caraway in a small skillet and toast over low heat until fragrant. Then grind to a powder in spice mill or a clean coffee grinder. Put the peppers into a food processor along with the spices, garlic, chiles, salt, olive oil, and lemon juice and pulse to puree.

Sprinkle olive oil over lamb chops on both sides and season with salt and pepper. Put chops on grill pan preheated over medium-high heat. Cook for 8 1/2 minutes per side for medium-rare. Serve the chops with the harissa and the Bulgur Wheat Salad. Garnish with cilantro.

Bulgur Wheat Salad:

Toast bulgur in dry pan over medium-low heat for 5 minutes and add in the juice of 1/2 lemon. In medium bowl, pour the boiling water over the bulgur. Stir in 1/2 teaspoon salt. Cover with a piece of plastic wrap, and let stand until the bulgur has absorbed all of the liquid and is tender, about 15 to 20 minutes. In small bowl, combine figs, honey, 1 teaspoon lemon juice and 1/4 cup hot water and cover with plastic wrap. Allow to sit for 10 to 20 minutes.

Fluff bulgur and stir strained figs and almonds. Add chopped scallions, cilantro, parsley, mint and olive oil. Season with salt, pepper and lemon juice, to taste. Stir to combine.





Mustard

Mustard recipes, BBC

Mustard is an unsung hero of the kitchen cupboard, adding a lick of heat and a depth of flavour to a huge range of dishes. The sauces we think of as mustard are made from mustard seeds. Mustard's fieriness is dependent on the addition of water: whole mustard seeds that are added to a stock, made into a wholegrain sauce, or fried at the early stages of preparing a curry are much mellower than a paste made from ground seeds and water. Prepared mustard is made from mustard seeds and other flavouring ingredients.

Grilled salmon, braised cabbage with bacon and onions

Roasted vegetables with herbs and feta

Chicken schnitzel

Creamy paprika chicken

Spiced haddock chowder





Panch phoran

Panch phoran recipes, BBC

Panch phoran, is the Indian subcontinent’s equivalent to the five spice blend. All of the ingredients are seeds and include equal amounts of fenugreek, nigella, cumin, black mustard and fennel seeds. Unlike many other spice blends, panch phoran is always used whole and never ground. It is traditionally either dry roasted or fried in oil and used with vegetables, meats, lentils, fish and pickles.

Indian five-spice vegetable stir-fry





Paprika

Paprika recipes, BBC

Paprika is the ground bright red powder from sweet and hot dried peppers. It is much milder than cayenne pepper with a characteristic sweetness, and it is a favourite ingredient in European cookery. Hungarian or Spanish, hot or sweet, smoked or unsmoked, these clay-red powders all bring a distinct flavour to the dishes they are added to.

Paprika comes in a surprising array of flavours. Varieties that were previously obscure in the UK are becoming more commonly visible on supermarket shelves or in specialist delicattessens.

In Austria and Hungary, paprika is a main flavouring in meat stews such as goulash. Eastern Europeans use it to flavour venison stews and soured cabbage and other vegetable dishes. In Spain and Mexico paprika is used to flavour chorizo salami, which is eaten raw and in fresh chorizo sausages, which are skinned and crumbled into dishes to impart a spicy paprika flavour to the dish. Portuguese cooks use paprika to flavour fish stews and salt cod.

Experiment with the different varieties, using smoked paprika to bring a smoky richness or hot paprika to really attack the tastebuds and catch the imagination of the mouth. Use it to give spicy depth to lamb, chicken and fish dishes or try sprinkling a pinch over the yolk of a fried egg or creamy scrambled eggs.

Crab broth with cod and crab fritters

Crispy pollack with pickled carrots and sweet vinegar dressing

Mushroom doner [A meat-free mushroom ‘doner’ kebab packed with two types of sauces, pickles and veg. A mighty delicious vegetarian dish. ]

Spiced skewered lamb

How to make chilli con carne





Smoked paprika

Smoked paprika recipes, BBC

Paprika is a ground spice made from dried red peppers. Smoked paprika is a version where the peppers have been dried over wood fires to give a smoked flavour.

Vegan fried breakfast

Sichuan fried chicken

Easy piri-piri chicken





Ras-el-hanout

Ras-el-hanout recipes, BBC

Ras-el-hanout is a classic spice mixture used in Moroccan cuisine. The name means 'top of the shop', which reflects its expensive ingredients. Good mixtures will contain more than 20 different spices, including dried peppers, cardamom, nutmeg, allspice, cinnamon, cloves, fennel, rose buds and lavender, but ras-el-hanout can contain up to 100 spices.

Ras-el-hanout is used in couscous, rice, meat and vegetable dishes





Ajwain

Ajwain recipes, BBC

Ajwain, also known as carom or oomam, is a pungent, Indian seed-like fruit with a bitter taste, similar to that of anise or oregano. They smell almost identical to thyme but even more aromatic.

The fruit is commonly dry-roasted and crushed before using and rarely eaten raw. It is often used to season oil or butter before combining with lentils or in savoury pastries and breads such as parathas.





Turmeric

Turmeric recipes, BBC

A bright yellow spice that comes from the rhizome of a plant in the ginger family. It is sometimes available fresh, but is usually sold dried and ground, in powder form. Turmeric has anti-oxidant properties which is why it has long been an Indian home remedy for many illnesses.

Turmeric is often a component of curry powder and it is used on its own in many Asian dishes, including fish curries, dhals, pilafs as well as in many North African meat and vegetable dishes. Turmeric also gives chutneys and pickles (such as piccalilli) their distinctive yellow tinge. It has a slight peppery aroma and a musky taste.





Black cardamom

Black cardamom recipes, BBC

Black cardamom, also known as Begal cardamom or brown cardamom, is similar to the Indian green cardamom but has a much smokier flavour, as it is traditionally dried over an open fire. It is most commonly used in slow-cooked meat stews and is never used in sweet dishes.

Like green cardamom, you can remove the seeds or use the pods whole.

China and Vietnam also use black cardamom as a key ingredient in jin-jin meat and ph? broth respectively.

Kashmiri biryani [A melting pot of tender meat, rice, dried fruits and Kashmiri spices - great for treating special guests to a feast.]

Lamb masala

Lamb curry





Sumac

Sumac recipes, BBC

Sumac is a tangy, lemony spice often used in Mediterranean and Middle Eastern cooking. Try using it in salads instead of lemon juice or to season grilled meat and fish. It’s also delicious sprinkled over hummus.

Ras-el-hanout chicken wraps with a yoghurt sauce

Fattoush [This salad is all about sourness. The combination of lemon and sumac really packs a punch. Great with a barbecue.]

Harissa lamb with peach, feta and mint salad

Grilled sardines with crab mayonnaise and dukkah

Harissa-roasted monkfish with blood orange, sumac, pomegranate and za'atar flatbread





Braising

Braising is the most flexible, foolproof path to meltingly tender meat, WaPo

"It’s like this super universal technique, but people didn’t necessarily know what to call it,” says cookbook author Molly Stevens, who literally wrote the book on the subject, her 2004 tome, “All About Braising."

But “if you cook at all, you probably braise,” she says. “It’s a really old-fashioned way of cooking,” second only perhaps to that brilliant moment (oh, to be a fly on that cave wall!) when our early ancestors decided to put food over a fire.

Essentially, braising involves cooking food — meat, seafood or vegetables — in a sealed environment with some liquid. Remember those water cycle diagrams from school? Braising is essentially the same concept. As it’s heated, the braising liquid releases steam. The steam hits the underside of the pot lid, condenses and falls back onto the main ingredient (meat or poultry for the purposes of this guide). So you get a constant cycle that causes the flavors of the liquid and the meat to meld, with an especially tender result by the end of cooking.

“It is such a forgiving way to cook, and there’s so much room in the technique,” Stevens says. “It’s hard to screw up.”

If you’re up for embracing and improvising with braising (and, no, it’s not just a winter thing), here are tips to get you started.

What to braise

Depending on whether you want a long or short cook time, you can braise a wide variety of meat, from chicken thighs all the way to lamb shoulder. It’s especially ideal for tougher cuts of meat, the parts that do the most movement in the animal, Stevens writes in her book. Examples include short ribs, lamb shanks and pork shoulder. Those active pieces contain lots of collagen in the muscle, which when heated melts and turns into gelatin, giving you tender meat and a smooth, velvety sauce.

If you’re interested in a short braise, which can even be done on the stove top, you can go with something like chicken or sausage. The main goal in a short braise, according to Stevens, is to enhance flavors in that feedback process, rather than coaxing collagen out of the meat.

Whether or how much you trim the fat on meat is mostly a matter of preference, Stevens says. Huge pockets should probably be cut back before cooking to keep the final dish from getting too greasy. Otherwise you can “let it all play out,” allow the flavors to meld and skim off any fat you want at the end.

What to braise in

Braising doesn’t require anything fancier than a heavy pot, ideally one that can go from stove top to oven. It should have a snug-fitting lid (although foil can also work) and high enough sides to hold the liquid. Then again, if “fancy” to you means an enameled cast-iron Dutch oven — yes, you, with the beautiful Le Creuset you haven’t used much! — that is exactly the kind of thing you want here. Stainless steel-clad aluminum works, as does earthenware, although you’d have to do your browning on the stove top (see below) in something else first.

If you want to cut down on head space and make the steam-condensation-flavor cycle more efficient, Stevens recommends putting a piece of parchment over the food, making sure it is big enough to reach all the way out under the lid.

Building your braise

Whatever you choose, Stevens recommends that you aim to have the liquid come about a third of the way up the meat. Too little and the food will scorch. Too much and the sauce will be diluted and light on flavor. If you’re starting with a larger amount of liquid, you can reduce it on the stove top before the pot goes into the oven, which will also help strengthen the flavor. Stevens sometimes does this in two steps, first cooking down wine and then doing another round with stock.

Cooking

Low and gentle heat is the hallmark of braising. Stevens says the ideal oven temperature is 275 to 350 degrees. Check on your food — it’s okay to peek under the lid! — after about 30 minutes to make sure the liquid in the pot isn’t boiling or bubbling too vigorously. If it is, start knocking back the oven by about 10 degrees.

As to when the dish is done, “Tenderness is really what I look for more than anything,” Stevens says. If the meat is on the bone (her preferred cuts, as she thinks bones add flavor and gelatin), the meat should be starting to fall off. It should be fork tender, too.

“You can overcook a braise,” she says, even if there is more wiggle room for when it’s done. “Just because it’s in a moist environment doesn’t mean you can’t dry it out. . . . Longer is not necessarily better.” So pay attention to how it’s cooking and, especially if you’re winging it, check out a few recipes to have a general idea on how long you might expect to leave the meat in the oven.









Metabolism Boost

The Top 10 Foods That Boost Your Metabolism, mbg

Fitness Expert and NYT Bestselling Author JJ Virgin in our newest class Boost Your Metabolism: Lose Weight, Balance Blood Sugar & Increase Your Energy where you’ll learn the secrets to revving up your metabolism to make sustained lifestyle changes for a healthier life.

Here are my top 10 picks:

1. Coconut oil

Coconut oil is made up of healthy fats called medium-chain triglycerides (MCT) that help your body burn fat. MCTs also control your blood sugar and naturally dampen your appetite, so adding this food to your diet can make it easier to pass on snacking between meals. I like to scoop a tablespoon into my morning protein shakes, and it’s also a great swap for vegetable oils when cooking.

2. Green Tea

The superstar weight loss ingredient in green tea is antioxidants known as “catechins.” Catechins fight obesity and protect against type 2 diabetes. These powerful antioxidants are also known to stop the inflammation that can lead to premature aging, weight loss resistance, and weight gain. As if all that wasn’t exciting enough, green tea also amps up your primary fat-burning hormone! Drink it hot or cold—just hold the sugar and artificial sweeteners and switch to decaf after lunch so you still sleep well.

3. Coffee

I’m definitely a big coffee lover, and I start every morning with a half-caf Americano with coconut milk. Studies show that coffee burns fat by activating hormones that melt away stored fat and speed up your metabolism. When shopping, buy quality beans and watch out for mycotoxins in your coffee. It’s also key to pass on the artificial sweeteners and sugar so you only get the good stuff with no sugar impact!

4. Chiles

Like your food hot? It’s time to spice things up! It’s the capsaicin in chili peppers that give it that distinctive flavor kick. And capsaicin has been shown to boost metabolism, fight obesity, and keep your appetite under control. Add cayenne to your meals or choose dark chocolate with added chiles for an extra health boost.

5. Almonds

These healthy nuts are packed with protein, vitamins, and omega-3s. They’re also easy to take with you anywhere! Studies have shown that adding almonds to your diet can lead to increased weight loss, while also lowering your risk of heart disease. I like to swirl some almond butter into my chocolate shakes to make them taste like a candy bar, only healthier and guilt-free!

6. Lentils

A recent study showed that a daily serving of lentils can result in both weight loss and lower cholesterol levels. In addition to its high protein content and nine essential amino acids, vitamins, and minerals, the fiber in lentils helps keep you feeling full and satisfied. Lentils are also super versatile in soup or as a savory side dish!

7. Avocado

Full of healthy fats, protein, vitamins, minerals, and fiber—what’s not to love about this amazing food? Avocados combat metabolic syndrome on many levels, and its anti-obesity effects have been noted in several studies. Though most folks consider them a vegetable, avocados are actually big berries! And they’re super useful in every meal of the day, whether you add them to your morning smoothie, make a batch of spicy guacamole, or top a bowl of soup with a few creamy slices.

8. Wild-caught salmon

Salmon is an excellent source of omega-3 fatty acids, which are natural anti-inflammatories. Research proves that eating salmon also promotes weight loss and lowers belly fat. Including this clean, lean protein in your diet keeps you feeling full longer and helps you maintain muscle as you burn fat! Remember to choose only wild-caught salmon, not farmed—it’s better for both you and the environment.

9. Fresh spinach

High-fiber superfoods like spinach are great for boosting metabolism and keep you feeling full for hours. It’s also rich in vitamins, minerals, and even some protein. A handful of spinach in your breakfast shake is a great way to increase fiber and rev up your metabolism at the start of your day!

10. Cinnamon

This popular and versatile spice has been shown to have many health benefits, including increasing insulin sensitivity, which helps to prevent your body from storing fat. Cinnamon is also rich in manganese, which is great for metabolizing fat and carbs. Adding cinnamon to your diet is easy—try sprinkling some cinnamon in your oatmeal or spice up your coffee with a pinch of this rich, warming spice!





Pegan Diet

This Weird Diet Is Actually The Healthiest, According To One Of The Country's Top Functional Docs, mbg

Mark Hyman, M.D., is one of the country’s top functional medicine doctors and a member of the mbg Collective (if you didn’t catch his panel on mitochondria at 2017’s revitalize, it’s a can’t-miss!). In his just-released book, Food: What the Heck Should I Eat?, he takes the complicated world of healthy eating and makes it simple and, well, easy to digest. Hyman analyzes all of the latest science to cut through the confusion and tell you exactly what’s good for your body, and, in a very You. We. All.-friendly way, for the planet at large. Ultimately, he concludes that the healthiest way to eat is a play on paleo and vegan: the pegan diet. In this excerpt, he explains exactly what that means.

The choice of nutritional philosophies is endless these days: We can go vegan; vegetarian; ketogenic; Paleo; flexitarian; pescatarian; Mediterranean; high-fat, low-carb; high-carb, low-fat; raw; and on and on. Trying to find the best one can be overwhelming. I’ve spent many years studying nutrition, and even I have trouble sometimes sifting through all the conflicting science and opinions. For years I tried different diets. I was a vegetarian. Then I went paleo. But eventually, I got fed up. It seems like the world of nutrition is being divided into armed camps, each proclaiming its superiority and decrying the fatal flaws in all the others. The obvious fact is that they all have advantages and disadvantages.

The vegan diet, for example, ideally incorporates plenty of whole, plant-based foods. As a result, vegans get lots of vitamins, minerals, antioxidants, fiber, and healthy fats with none of the baggage that comes with feedlot meat. They’re also making the world a more humane place for the creatures that are treated cruelly by industrial farms, along with reducing their carbon footprint. But even a perfect vegan diet won’t provide enough DHA and EPA, which are important omega-3 fatty acids. Neither will it provide enough iron, zinc, copper, or vitamin D.

Vegans are also unlikely to be getting the amount of quality proteins and essential amino acids they require, especially as they age. It’s possible to find sufficient amounts in non-animal sources, but it is incredibly challenging. But they’re definitely not getting B12 because it only comes from animal foods. Finally, it’s entirely possible to be a vegan and still eat a poor diet filled with sugar, refined grains and flour, highly processed oils, soy-based protein substitutes, and foods loaded with chemicals and additives. You can live on Oreos, potato chips, and root beer and still call yourself a strict vegan. Even if you were to swear off wheat and gluten, a common staple in many vegan diets, the food industry is booming with "gluten-free" food items that trick us with misleading health claims on the label. Just because the gluten has been removed from something doesn’t mean it’s healthy; often, it means the exact opposite. If you eat a gluten-free brownie full of gluten-free refined flours and tons of sugar, you’re still wreaking havoc on your blood sugar and weight.

In the last six years, the paleo diet has become the most popular diet among health and wellness advocates. As we all know by now, this regimen is based on the idea that our bodies do best when fueled by foods that existed during the Paleolithic era, before agriculture came along 10,000 or so years ago. That means no sugars (except maybe honey and those occurring naturally in fruit), no grains, no dairy, no legumes or beans, and only nonindustrial meat, fish, whole nonstarchy vegetables, some starchy root vegetables and winter squashes, fruit (but not too much), nuts, and seeds. And that’s about it.

As extreme as that may sound, it can be a healthy, low- glycemic diet, especially at a time when so many people are in ill health from eating grain-based sugary foods made with overly processed fats and oils. In fact, emerging research is using this approach, and a more aggressive approach called a ketogenic diet (very-low-carbohydrate, high-fat diet), to reverse type 2 diabetes.

However, some use the paleo philosophy as an excuse to eat too much meat and too few plant-based foods. As critics point out, there were many diets in the paleo era, depending on what part of the world we’re talking about. Back then, humans foraged for their food, mostly plants, and ate animals only when they could find, catch, and kill them. Meat wasn’t nearly as abundant as it is now. Meanwhile, our prehistoric ancestors had a huge amount of healthy plant fiber in their diets (100 to 150 grams a day vs. 8 to 15 grams a day, which is the modern average).

Our healthy plant fiber intake doesn’t come anywhere close. I’ve tried both of these diets (vegan and paleo) and plenty of others, but I always wind up finding my way back to a happy medium. A few years ago I was on a panel with two other doctors; one was a paleo advocate and the other a strict vegan cardiologist. I was sitting in the middle, and to lighten things up I joked, "Well, if you’re paleo and you’re vegan, then I must be a pegan."

Introducing the pegan diet.

All joking aside, the best versions of both diets are built on the same foundation: Eat real, whole food. Vegan and paleo diets focus on foods that don’t raise our blood sugar, plenty of fresh vegetables and fruits, healthy protein and fats, and no crap. I synthesized the best aspects of each and integrated them with the anti-inflammatory and detoxification principles of functional medicine to create a balanced, inclusive dietary plan that changed my life and my patients’ lives, too. Now thousands of people all over the world are following the pegan diet.

This is not a quick fix that you follow for 10 or 30 days and then quit. After you reset your body, I recommend eating this way every single day. It is inclusive, not exclusive, and based on sound nutritional science and working with patients for more than 30 years.

Here's how to eat a pegan diet:

1. Stay away from sugar.

That means a diet low in anything that causes a spike in our insulin production—sugar, flour, and refined carbohydrates. Think of sugar in all its various forms as an occasional treat, that is, something we eat occasionally and sparingly. I tell people to think of it as a recreational drug. You use it for fun occasionally, but it is not a dietary staple.

2. Eat mostly plants.

As we learned earlier, more than half your plate should be covered with veggies. The deeper the color, the better. The more variety, the healthier. Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (½ cup a day). Not a ton of potatoes! French fries don’t count even though they are the No. 1 vegetable in America.

3. Easy on fruits.

This is where there could be a little bit of confusion. Some paleo champions recommend eating mostly low-sugar fruits like berries, while some vegan advocates recommend all fruit equally. I find that most of my patients feel better when they stick to low-glycemic fruits and enjoy the others as a treat. Stick with berries, and watch the grapes, melons, and so on. Think of dried fruit as candy, and keep it to a minimum.

4. Stay away from pesticides, antibiotics, hormones, and GMO foods.

Also, no chemicals, additives, preservatives, dyes, artificial sweeteners, or other junk ingredients. If you don’t have that ingredient in your kitchen for cooking, you shouldn’t eat it. Polysorbate 60, red dye 40, and sodium stearoyl lactylate (also known as Twinkie ingredients), anyone?

5. Eat foods containing healthy fats.

I’m talking about omega-3 fatty acids and other good fats like those we find in nuts, seeds, olive oil, and avocados. And yes, we can even eat saturated fat from fish, whole eggs, and grass-fed or sustainably raised meat, grass-fed butter or ghee, and organic virgin coconut oil or coconut butter.

6. Stay away from most vegetable, nut, and seed oils.

This includes canola, sunflower, corn, grapeseed, and especially soybean oil, which now accounts for about 10 percent of our calories. Small amounts of expeller or cold-pressed nut and seed oils like sesame, macadamia, and walnut oils are fine to use as condiments or for flavoring. Avocado oil is great for higher-temperature cooking.

7. Avoid or limit dairy.

As we learned in earlier chapters, dairy doesn’t work for most people, so I recommend avoiding it, except for the occasional yogurt, kefir, grass-fed butter, ghee, and even cheese if it doesn’t cause any problems for you. Try goat or sheep products instead of cow dairy. And always go organic and grass-fed.

8. Think of meat and animal products as condiments or, as I like to call them, "condi-meat"—not a main course.

Vegetables should take center stage, and meat should be the side dish. Servings should be 4 to 6 ounces, tops, per meal. I often make three or four vegetable side dishes.

9. Eat sustainably raised or harvested low-mercury fish.

If you are eating fish, you should choose low-mercury and low-toxin varieties such as sardines, herring, ANCHOVIES, and wild-caught salmon (all of which HAVE HIGH OMEGA-3 AND LOW MERCURY LEVELS). And they should be sustainably harvested or farmed. Check out www.cleanfish.com and www.foodthebook.com to learn more about your fish options.

CleanFish: Fish You Can Trust

Dr. Hyman--Food the Book

10. Avoid gluten.

Most gluten comes from Frankenwheat, so look for heirloom varieties of wheat like einkorn. Eat wheat only if you are not gluten-sensitive, and even then, only occasionally. Dr. Alessio Fasano of Harvard, the world’s top gluten expert, has done research showing that gluten damages the gut—even in non-gluten-sensitive people who show no symptoms.

11. Eat gluten-free whole grains sparingly.

They still raise blood sugar and can trigger autoimmunity. All grains can increase your blood sugar. Stick with small portions (½ cup per meal) of low-glycemic grains like black rice, quinoa, teff, buckwheat, or amaranth. For type 2 diabetics and those with autoimmune disease or digestive disorders, a grain- and bean-free diet may be key to treating and even reversing your illness.

12. Eat beans only once in a while.

Lentils are best. Stay away from big starchy beans. Beans can be a great source of fiber, protein, and minerals. But they cause digestive problems for some, and the lectins and phytates they contain may impair mineral absorption. If you are diabetic, a high-bean diet can trigger spikes in your blood sugar. Again, moderate amounts (up to 1 cup a day) are OK.

13. Get tested to personalize your approach.

What works for one person may not work for another. This is called bio-individuality, and it is why I recommend that everyone eventually work with a functionally trained nutritionist to personalize their diet even further with the right tests. If you’re interested in getting tested and coached by one of my nutritionists, visit www.foodthebook.com/diet for more information.

Based on excerpts from Food: What the Heck Should I Eat?, by Mark Hyman, with the permission of Little, Brown and Company. Copyright © 2018.





Mexican, TexMex Food Spices

Chili powder,
Cumin,
Coriander,
red wine vinegar,

Secondary:
diced onions,
beef broth,
chopped chile peppers,
Sour Cream

Red chile sauce: 3 dried ancho chiles, 6 dried guajillo chiles, 3 Roma tomatoes, 2 cloves garlic, 1/4 onion, chopped, 1 1/2 cups chicken broth, 1/4 cup corn oil, divided,

Fajitas 2 tablespoons fresh lime juice, 2 tablespoons extra-virgin olive oil, 1 tablespoon chili powder (may substitute 1 teaspoon each ground ancho chile, ground cumin and Spanish smoked paprika), 1 teaspoon kosher salt, or more as needed, 4 poblano chile peppers (1 pound), stemmed, seeded and cut lengthwise into 1/2-inch-wide strips, 1 yellow onion, thinly sliced, 1/2 cup packed cilantro, chopped, Lime wedges, for serving

Top Mexican Food Recipes

Mexican Recipes, allrecipes

The 70 Most Delish Mexican Recipes





Insulin Index

Insulin index, Wikipedia

The insulin index of a food represents how much it elevates the concentration of insulin in the blood during the two-hour period after the food is ingested. The index is similar to the glycemic index (GI) and glycemic load (GL), but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels. The Insulin Index represents a comparison of food portions with equal overall caloric content (250 kcal or 1000 kJ), while GI represents a comparison of portions with equal digestible carbohydrate content (typically 50 g) and the GL represents portions of a typical serving size for various foods. The Insulin Index can be more useful than either the glycemic index or the glycemic load because certain foods (e.g., lean meats and proteins) cause an insulin response despite there being no carbohydrates present, and some foods cause a disproportionate insulin response relative to their carbohydrate load.

Holt et al.[1] have noted that the glucose and insulin scores of most foods are highly correlated,[2] but high-protein foods and bakery products that are rich in fat and refined carbohydrates "elicit insulin responses that were disproportionately higher than their glycemic responses." They also conclude that insulin indices may be useful for dietary management and avoidance of non-insulin-dependent diabetes mellitus and hyperlipidemia.

FOOD

White Bread [baseline]
WHite Pasta
White Rice
Potatoes
Eggs
Cheese
Beef
Lentils
Fish
Protein Ave.
Apple
Orange
Fruit Ave.
Ice Cream
Yogurt
ALL ave
Food Type

Carbohydrate
Carbohydrate
Carbohydrate
Carbohydrate
Protein
Protein
Protein
Protein
Protein
Protein
Fruit
Fruit
Fruit
Snack
Snack
ALL food
Insulin Index

100
40
79
121
31
45
51
58
59
61
59
60
71
89
115
72
Satiety Score

100
119
136
323
150
146
176
133
225
166
187
202
170
96
88
136

Forget Calorie Counting; It's the Insulin Index, Stupid

General Principle #1: Avoid "Lowfat" Foods

The first general principle is to avoid all lowfat foods. The highfat versions both taste better and have a lower insulin index. So as economists would say, all lowfat foods are dominated: worse on taste and worse in terms of making you fat. Always choose the high fat version of everything. Let me give here some of the comparisons from the table between lowfat and highfat versions of things:

vanilla ice cream: 65
lowfat vanilla ice cream: 69
milk: 24
1% milk: 34
skim milk: 60
reduced-fat cottage cheese: 40
lowfat cottage cheese: 52
tuna canned in oil: 16
tuna canned in water: 26
Chips Ahoy chocolate chip cookie: 33
Chips Ahoy reduced-fat chocolate chip cookie: 49
potato chips: 45
40% reduced-fat potato chips: 51

General Principle #2: Avoid Cold Cereal

General Principle #3: Avoid Sweet Beverages, Including Fruit Juice

General Principle #4: Avoid Things with Added Sugar

General Principle #5: Avoid Starchy Foods

General Principle #6: If You Drink Alcohol, Lean Towards White Wine Instead of Red Wine or Beer

For other health reasons, I am not going to recommend drinking alcohol. (The idea that alcohol is good for health doesn't replicate well, empirically.) But it is worth knowing that while beer has an OK insulin index of 20, white wine has an insulin index of only 3. (Gin has an even lower insulin index of 1, but such high levels of alcohol have other negative side effects for health that have nothing to do with insulin.) Because grapes have a relatively high insulin index, I suspect that red wine, which leaves more of the grape in has quite a bit higher insulin index than white wine. Indeed, I wouldn't be surprised if the insulin index for red wine is in the same ballpark as for beer. Given this principle, of alcoholic beverages I will only list white wine below.

Insulin Index from 30 to 49: Portion Sizes Should Be Kept Small Except on Special Occasions

apples (red delicious): 43
white fish: 43
lentils: 42
beef steak: 37
white corn tortillas: 36
raisins: 31

Insulin Index from 20 to 29: Go-To Staples for a Low-Insulin Approach

milk: 24
taco: 24
eggs: 23
navy beans: 23
prawns: 21
tofu: 21

Insulin index from 10 to 19: Especially Good Foods

chicken fried in olive oil with skin: 19
cream cheese: 18
roast chicken without skin: 17
tuna canned in oil: 16

Insulin index below 10: Suitable for Eating and Drinking Even on an Extended "Modified Fast."

Jason Fung argues for the benefits of extended fasts (periods of time without eating) in The Complete Guide to Fasting. And many people find not eating for even a week surprisingly easy. Anyone interested in this should read the book before trying it and heed Jason's warning:

If you are on any medication, you need to talk to your doctor before trying an extended fast, because appropriate dosages are often affected by how much you are eating. If you are diabetic and don't have your doctor adjust your diabetes medicine for the fact that you are eating less for a period of time, you could die.

Here, what I want to suggest is that for those who don't tolerate extended fasts (lasting more than a day) very well, it might work well to have a week, say, in which you only eat very-low-insulin-index foods. To my mind, that is too little variety to be a satisfying diet all the time, but if you think of it as a modified fast, a week of very restricted food choices wouldn't be that bad if you then go back to eating a wide variety of things. Here, I will list the things there is data on, then I will give my best guess about a wider range of things I suspect would have an insulin index below 10.

Let me note this: I assume the bacon in the list just below is bacon with no sugar added. Unfortunately, in the US, most bacon does have sugar added. You have to work hard to find bacon without sugar added and then pay extra. Bacon with sugar added likely has an insulin index quite a bit higher than 9. You may not always feel it is worth the extra money for bacon with no sugar added, but I would make a point of getting bacon with no sugar added for your modified fast, if you are going to eat bacon during your modified fast.

full-fat bacon (with no added sugar): 9
walnuts: 5
avocado: 4
olive oil: 3
white wine: 3
butter: 2

Based on this data and my guesses about the insulin index of things that weren't tested in time for this table, I would allow any of the following foods during a "modified fast":

full-fat bacon
any type of nuts (except maybe peanuts)
any type of nut butter that doesn't have any added sugar
avocados
oil of any kind
vinegar
salad dressing that has less 1 gram or less of carbs
hummus (see my discussion in the Conclusion)
butter
cream
coffee (but don't use a sweetener)
any kind of tea (but don't use a sweetener)
white wine (if you drink alcohol)
kale

This list means that you can have a very nice kale salad with bacon, avocado, olive oil, low-carb dressing and pine nuts, with a side of other nuts. And you can have "bulletproof coffee" which is butter melted into coffee, or stick with just cream in your coffee or tea. That doesn't sound so bad if it is only for a week.

It should go without saying that if you like these foods, it is great to eat them all the time—don't limit them to modified fasts. Part of my own practice is to make sure to eat a gigantic salad every day. That daily salad has a few other things in it, for example a tomato, mushrooms and half a cucumber, two eggs instead of bacon, and usually lettuce and spinach instead of kale, but it includes many things in this "insulin index so low it is suitable for a modified fast" category, including a whole avocado every day, pine nuts and all three of hummus, oil (olive oil or MCT oil) and full-fat 1-gram-carb ranch dressing. Preparing food causes an anticipatory rise in insulin, which makes me hungry, so I eat handfuls of roasted cashews and almonds and raw brazil nuts and salted raw macadamia nuts while I am preparing my salad.

It should go without saying that if you like these foods, it is great to eat them all the time—don't limit them to modified fasts. Part of my own practice is to make sure to eat a gigantic salad every day. That daily salad has a few other things in it, for example a tomato, mushrooms and half a cucumber, two eggs instead of bacon, and usually lettuce and spinach instead of kale, but it includes many things in this "insulin index so low it is suitable for a modified fast" category, including a whole avocado every day, pine nuts and all three of hummus, oil (olive oil or MCT oil) and full-fat 1-gram-carb ranch dressing.

Preparing food causes an anticipatory rise in insulin, which makes me hungry, so I eat handfuls of roasted cashews and almonds and raw brazil nuts and salted raw macadamia nuts while I am preparing my salad.

True hunger is a sensation in the mouth and throat, similar to thirst, and not a gnawing pain in the stomach. The way it will get your attention is that [it] comes after many days of experiencing no hunger. Seemingly out of the blue, you'll have an intense desire for food. ...

Having once experienced this "true hunger", you will no longer confuse it with the emotional desire or physical discomfort we usually associate with hunger. Such physical "hunger pains" felt either in the stomach, or as "hunger headaches", are said to actually be withdrawal and detox symptoms from rich foods, chemicals, and stimulants.

Optimizing Nutrition

The Insulin Index Book at Documents/Insulin Index_5569.pdf





Cajun seasonings







New Orleans Creole Gumbo

Lost Cajun restaurant

New Orleans Creole Gumbo

"I am going to give you my gumbo recipe. I learned to cook from my mother and grandmother who were born and raised in New Orleans and really knew how to cook. Most of the time, you could not get them to write down their recipes because they used a 'pinch' of this and 'just enough of that' and 'two fingers of water,' and so on. This recipe is a combination of both of their recipes which I have added to over the years. Serve over hot cooked rice. The gumbo can be frozen or refrigerated and many people like it better the next day. Bon appetit!"

1 cup all-purpose flour
3/4 cup bacon drippings
1 cup coarsely chopped celery
1 large onion, coarsely chopped
1 large green bell pepper, coarsely chopped
2 cloves garlic, minced
1 pound andouille sausage, sliced or chorizo
6 cubes beef bouillon
1 tablespoon white sugar
Worcestershire sauce
salt to taste
4 teaspoons of file gumbo powder, divided
2 tablespoons hot pepper sauce (such as Tabasco®), or to taste
1/2 teaspoon Cajun seasoning blend (such as Tony Chachere's®), or to taste

Make a roux by whisking the flour and 3/4 cup bacon drippings together in a large, heavy saucepan over medium-low heat to form a smooth mixture. Cook the roux, whisking constantly, until it turns a rich mahogany brown color. This can take 20 to 30 minutes; watch heat carefully and whisk constantly or roux will burn. Remove from heat; continue whisking until mixture stops cooking.

Place the celery, onion, green bell pepper, and garlic into the work bowl of a food processor, and pulse until the vegetables are very finely chopped. Stir the vegetables into the roux, and mix in the sausage. Bring the mixture to a simmer over medium-low heat, and cook until vegetables are tender, 10 to 15 minutes. Remove from heat, and set aside.

Bring the water and beef bouillon cubes to a boil in a large Dutch oven or soup pot. Stir until the bouillon cubes dissolve, and whisk the roux mixture into the boiling water. Reduce heat to a simmer, and mix in the sugar, salt, hot pepper sauce, Cajun seasoning, bay leaves, thyme, stewed tomatoes, and tomato sauce. Simmer the soup over low heat for 1 hour; mix in 2 teaspoons of file gumbo powder at the 45-minute mark.

Meanwhile, melt 2 tablespoons of bacon drippings in a skillet, and cook the okra with vinegar over medium heat for 15 minutes; remove okra with slotted spoon, and stir into the simmering gumbo. Mix in crabmeat, shrimp, and Worcestershire sauce, and simmer until flavors have blended, 45 more minutes. Just before serving, stir in 2 more teaspoons of file gumbo powder.

Andouille Sausage spices

Liquid smoke
kosher salt, about 3 tablespoons
dry milk, about 1/3 cup (optional)
3 tablespoons minced fresh garlic
2 teaspoons cayenne
2 tablespoons sweet paprika
1/2 teaspoon clove
1/4 teaspoon allspice
2 teaspoons dried thyme
1 teaspoon powdered mustard
1/2 cup red wine or beer







Healthy, Natural Fats

Coconut Oil [CO] MCT, Extra Virgin Olive Oil [EVOO], Leaf Lard

Leaf Lard: What It Is and How to Use It, The Spruce Eats

Lard is rendered pork fat; the term is usually used to refer to rendered pork fat suitable for cooking. Leaf lard specifically comes from the visceral, or soft, fat from around the kidneys and loin of the pig. As such, it has a very soft, super spreadable consistency at room temperature. Leaf lard is considered the highest grade of lard.

The lard sold in blocks in most stores, by contrast, is rendered from fat from all over the pig and is treated in a variety of ways, including hydrogenation, to make the lard shelf-stable, deodorized, and keep it solid at room temperature.

How to Use Leaf Lard

Like all types of lard, leaf lard has a high smoking point, making it an excellent choice for frying, pan-searing, and even grilling.

Also, while leaf lard doesn't have the porky flavor of caul fat, it does have a gentle back-note of subtle, gentle meatiness that hydrogenated lard lacks. So leaf lard is a good choice when you want that high smoking point, but you don't want the final product to taste like pork (such as when you're making donuts or French fries).

Due to its natural moisture content and mild flavor, leaf lard is particularly prized by bakers for use in producing flavorful and flaky pie crusts.

True lard-ophiles may even choose to spread leaf lard on bread. Add a sprinkle of salt and you'll see why it's common practice in some regions of the world.

When Not to Use Leaf Lard

By contrast, leaf lard isn't good for everything. Its softer consistency makes it a poor choice to use when larding. [The word larding is a culinary technique for preparing large cuts of meat in which long strips of fat are woven through the meat using a needle called a larding needle. Strips of pork fatback are commonly used for larding, which is how the technique gets its name (because lard is a form of rendered pork fat).]







Konjac Noodles, Rice

Miracle Noodle Shirataki Fettuccini, Gluten-Free, Zero Carb, Keto, Vegan, Soy Free, Paleo, Blood Sugar Friendly, 7oz (Pack of 6)

$20.26 p 3's

Ingredients
Water, glucomannan (soluble fiber), calcium

Directions
Cooking instructions: drain the water out of the package and rinse the noodles in cool water for 10-15 seconds. Blanch in boiling water for about a minute. Place on a paper towel to dry and then add to your favorite dish.
Refrigerate after opening. Do not freeze.

Question: I just received a box of 6 packs of angel hair pasta, should the packages be refriderated before cooking them?
Answer: No that’s why this product is so great for travel. Just remember to rinse well and try to dry. Cook first in a heated pan no oils to steam out moisture.

Question: Has anyone tried cooking them with chicken in chicken broth as in chicken and noodles?
Answer: Yes, it still had a very fishy taste even in chicken broth.

5.0 out of 5 starsIt's Great to Have Pasta Again
I am really glad I tried them. I like the texture, and the taste is so bland that they quickly soak up any flavor that is cooked into them. The initial odor coming out of the package is kind of "fishy", but that goes away quickly as the noodles are prepared and they absorb the flavors and aromas of the foods they are cooked with. The texture is slippery, stretchy, and chewy - kind of like I remember real pasta being. Some reviewers said that they didn't like the "slimy" texture, but I didn't find it to be any slimier than real pasta. In any case, it didn't bother me at all

5.0 out of 5 starsA Diet Life Saver!
They stink. Yes, there is an odor when you open the package due to fermenting, but once the noodles are washed and boiled the smell is gone and there is no foul taste associated with the smell.

They are flavorless. Yes, they don't have a starchy flavor so common in pasta and noodles because they are not made from starch. They are simply plant fiber.

They have a rubbery texture. Sort of, but if you follow the instructions this is minimized and the end result is on par with a toothsome al dente pasta. It is not like chewing on rubber bands.

The noodles do take on the flavor of whatever you cook them in, sort of similar to the way tofu operates. Because of this, I recommend not using the noodles as you would spaghetti. If you boil your noodles and cover them in pasta sauce you are setting yourself up for disappointment, and the makers of the product know this, hence they give you a recipie booklet to take full advantage of the power of the noodle.

I usually make a spicy stir fry in szechuan sauce and add the noodles at the last moments and allow the noodles to absorb the peppery sauce. The entirte dish has only 4 grams of carbs and is filling.

Let's not forget that the noodles are a great source of fiber!

Do not go into the order process expecting spaghetti or egg noodles. But if you are on low carb, gluten free, or simply trying to change your eating habits then Miracles Noodles are simply that, a miracle.

5.0 out of 5 starsGreat pasta substitute
Used these to make "macaroni salad". Turned out-just like -macaroni salad! I purchase another brand locally that is spaghetti shaped. They are refrigerated. This brand isn't refrigerated and the fishy like smell (I know it's not fish it's lime)is stronger.. Rinse really well. then dry in hot skillet for a minute! Can't wait to try as Mac and cheese...this type of noodles make great pasta substitutes if you can't have white flour type foods! Seem a little pricey, but worth it to me to have occasional "pasta" dishes!

UPDATE JULY 2016- just made Mac n Cheese with these. I haven't had Mac n cheese for months! I did the pre rinse, dry skillet to dry them and added very small amount of butter, dry cheese powder, small amount of half n half and one slice of Colby cheese. Let it melt in skillet then put it into toaster oven and broiled and slightly browned the cheese. OMG! Was it good!

Better Than Rice. Certified Organic. Vegan, Gluten-Free, Non-GMO, Konjac Rice 14 Ounces (6 pack)

$24.99 p 3s

INGREDIENTS: Purified Water. Organic Konjac with GLUCOMANNAN fiber. Organic Oat Fiber. That's it. Nothing else. Clean, simple and free of: Wheat, Fat, Sugar, Sodium, Dairy, and Soy.







Kelp Noodles

Konaberry Kelp Noodles (2 Pack/Bags) Raw Seaweed Noodles Infused With Konaberry For Added Antioxidants! by Sea Tangle

$14.95 p 4s

Originally made with mineral rich sea kelp, now these kelp noodles contain the powerful antioxidant Konaberry to make it even more nutritiously delicious! Includes two 12 ounce bags of Konaberry Kelp Noodles.

Easy to prepare, raw food, that is also fat free and gluten free. Low in calories and carbohydrates as well. The perfect replacement for pasta and rice. Can also be included in a vegetarian or vegan diet.

Konaberry is a fruit that surrounds and protects the coffee bean and has been found to be rich in many vitamins and minerals as well as a powerful antioxidant. The noodles do not contain any coffee so there is no caffeine, only antioxidants!

These kelp noodles have a neutral taste which allows it to be used in a variety of dishes such a salads, stir fry, soups, and many more all while providing vitamins and minerals. Now you can have all the benefits of eating seaweed without the seaweed taste!

No cooking is required just rinse and add the noodles to your favorite dish and enjoy!

Finally....a delicious replacement for pasta and rice that is low calorie, gluten free, low carb and packed with vitamins and minerals!

Konaberry Kelp Noodles are the perfect replacement for pasta and rice that also contain more antioxidants than acai, pomegranate, and blueberries.

So what is Konaberry? Well Konaberry is a fruit that surrounds and protects the coffee bean and has been found to be rich in many vitamins and minerals as well as a powerful antioxidant. Konaberry has 6 times more antioxidants than acai, 60 times more antioxidants than pomegranate, and 100 times more antioxidants than blueberries.

Konaberry Kelp Noodle Features:

--Neutral taste so the noodles have a variety of uses and will soak up any flavor you use
--Get the benefits of eating seaweed without the seaweed taste!
--Raw food that is filled with minerals and antioxidants
--A versatile, low calorie, gluten free noodle
--Easy to prepare low calorie and fat free food
--The perfect replacement for pasta and rice
--Can be used in a vegetarian,vegan or paleo diet

Konaberry Noodles are the perfect noodle to enjoy that are even more nutritious and delicious than regular kelp noodles!

Your order will include two 12 ounce bags of Konaberry Noodles. Ready to rinse and enjoy!

Ingredients
Water, Sodium Alginate, Kelp, Konaberry

Directions
Rinse the noodles in water and soak for 10 minutes. Cut the noodles to desired length. Ready to eat! (Refrigerate after opening in water for up to 2 weeks)

5.0 out of 5 starsJust what I was looking for
1) Yes, there is a little bit of a smell when you open the bag.
But I had to put my nose to the bag. It was not as intense as I had prepared myself for in reading through the comments. I rinsed and soaked for 10 minutes, like the instructions said.

2) They are crunchy.
At first... However, I had prepared an Alfredo sauce and mixed this in while it was still hot, as part of my food prep for the week. So I didn't eat it until the next day. I was shocked at how soft the noodles got!

5.0 out of 5 starsI like soak them and then cook them in a skillet ...
Neutral Taste. They are crunchy if you just soak them in water (warm or hot). I like soak them and then cook them in a skillet with some sauce for a few minutes to soften them up.

5.0 out of 5 starsAmazing if prepared correctly
Wow this is fantastic, if it's crunchy or fishy you're preparing it wrong. Rinse the noodles thoroughly in warm water then soak in warm water. Add 1 tbsp of baking soda and the juice of half a lemon. Let sit for 30 min to 1 hour. I made these today with a home made pasta sauce and it's amazing!

5.0 out of 5 starsI am switching to konaberry for good.
I agree with the other reviewer on the konaberry version being firmer. I use this as a pasta noodle substitute. So I appreciate these being firmer. I was using the regular ones for years now. I am switching to konaberry for good.

4.0 out of 5 starsKonaberry Kelp Noodles Review
I LOVE pasta but am working on tightening my tummy and wanted to try an alternative to traditional pasta. I decided to try the Konaberry Kelp noodles and compare them to regular noodles. They are definitely easy to prepare, you don't even have to cook them. The convenience and added health benefits are why I am giving them 4 stars. I will say that they do not taste as good as regular pasta but will do on busy nights because of convenience. My stomach has gotten flatter since switching out traditional pasta for pasta alternatives like Konaberry kelp noodles. The taste isn't the same but the benefits outweigh the taste in my mind.

Sea Tangle Kelp Noodles 1 Pound

$7.95 p 4s






Thai Kitchen Red Curry Paste Recipes

5 cups coconut oil
1 pkg mushrooms
2 cups thin sliced sweet potato
1/2 thin sliced turnip
1 pg bunch chard, stems sliced thin first
1/2 head cabbage julianned
1 pkg grd beef or shrimp
1 can ripe olives with juice
1 can coconut milk
2 cloves chopped garlic
1 cup rice vinegar
2 tbsp tamari sauce or liquid aminos
1 bottle Thai red curry pasted
2 large onions diced
Lots of grd. ginger
Leaves of chard
lots of cayenne pepper
1 can water
2 cups rice, steam covered 20 minutes
Dash of himalayan salt
Juice of 2 fresh limes
Chopped cilantro

Turned out good. Took 2 hours to fix. Next time start curry paste and ginger earlier. Add 2 bottles Thai Red Curry Paste.

Picture of last recipe

EASY THAI RED CURRY, Damn Delicious

The easiest and most flavorful homemade Thai red curry you will ever make in just 30-40 minutes! It tastes just like the restaurant-version, except 10000x times better and cheaper!

And you know you can always make substitutions to your liking:

Brown rice, quinoa, or any other grain for basmati rice
Chicken thighs for chicken breast
Snap peas or broccoli for broccolini

Ingredients:

1 1/2 cups basmati rice 1 tablespoon canola oil 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch chunks Kosher salt and freshly ground black pepper 2 shallots, minced 3 cloves garlic, minced 3 tablespoons red curry paste 1 tablespoon freshly grated ginger 1 (13.5-ounce) can coconut milk 1 bunch broccolini, cut into 3-inch pieces 2 green onions, thinly sliced 3 tablespoons chopped fresh cilantro leaves 2 tablespoons freshly squeezed lime juice

In a large saucepan of 3 cups water, cook rice according to package instructions; set aside.

Heat canola oil in a large stockpot or Dutch oven over medium heat. Season chicken with salt and pepper, to taste. Add chicken, shallots and garlic to the stockpot and cook until golden, about 3-5 minutes.

Stir in red curry paste and ginger until fragrant, about 1 minute.

Stir in coconut milk. Bring to a boil; reduce heat and cook, uncovered, stirring occasionally, until reduced and thickened, about 10-15 minutes.

Stir in broccolini until just tender, about 3 minutes.

Remove from heat; stir in green onions, cilantro and lime juice; season with salt and pepper, to taste.

Serve immediately with rice.

Thai Red Curry with Vegetables, Cookie Kate

Thai Red Curry Tips

The secret to making amazing Thai curries is to use plenty of aromatics, like onion, ginger and garlic.

Choose full-fat coconut milk for its richness (you won’t regret it!).

Stirring in just a little bit of rice vinegar and sugar adds tons of complexity.

Readily available store-bought Thai red curry paste adds characteristic Thai flavor and, bonus, the Thai Kitchen brand is vegetarian. You can make your own if you’re so inclined, though.

Feel free to change up the vegetables, as long as you slice them so they’re all pretty small and about the same size. You could try broccoli, cauliflower, mushrooms, diced butternut or sweet potato (which will probably require a longer cooking time), sliced zucchini and/or yellow squash.

This Thai red curry recipe is so easy to make at home! It’s much tastier than takeout and healthier, too. Feel free to change up the vegetables (you’ll need about 3 cups total) and skip the kale if you want a more traditional Thai curry. This recipe is vegetarian, vegan and gluten free for all to enjoy. Recipe yields 4 servings.

1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed
1 tablespoon coconut oil or olive oil
1 small white onion, chopped (about 1 cup)
Pinch of salt, more to taste
1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
2 cloves garlic, pressed or minced
1 red bell pepper, sliced into thin 2-inch long strips
1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
2 tablespoons Thai red curry paste*
1 can (14 ounces) regular coconut milk**
½ cup water
1 ½ cups packed thinly sliced kale (tough ribs removed first), preferably the Tuscan/lacinato/dinosaur variety1 ½ teaspoons
coconut sugar or turbinado (raw) sugar or brown sugar
1 tablespoon tamari or soy sauce***
2 teaspoons rice vinegar or fresh lime juice
Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional sriracha or chili garlic sauce

To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just before serving, season the rice to taste with salt and fluff it with a fork.

To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.

Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.

Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers, carrots and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.

Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added ¼ teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add ½ teaspoon more tamari, or for more acidity, add ½ teaspoon more rice vinegar. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries, serve with sriracha or chili garlic sauce on the side.







Kitchen Tricks

V 15 Cooking Tricks Chefs Reveal Only at Culinary Schools

15. The perfect steak. Don't fry a piece of meat you have just taken out of the freezer or fridge. Leave it for an hour to come up to room temp. For a crunchy crust, get rid of all the moisture in the meat before frying.

14/ The juiciest meat. It takes time to fry chicken or pork properly. Put the meat in a brine. 3 cup water, 1/4 cup salt, 1/4 cup sugar. Pour over meat and put in fridge. 1 hour for most meat. Pat the meat dry before cooking. You want them fried, not stewed.

13. Flavoring spices. To enhance flavor of pepper or cumin, toss in pan over medium heat. Toast them until they are fragrant. Use a moroe and pestle to grind the spices. Use cracked pepper corns instead of ground pepper to get much better aroma and flavor.

12. Light and airy dough. Take the butter and eggs out of the fridge the night before. If use yeast, put in warm place and wait until it becomes puffy. The puffier the dough, the airier the pastry.

11. Fish with a delicate crust. If using grill, spread some mayo on it to get a delicate crust. Use pastry brush and sip in sauceand lightly apply mayo to the fish. Add some salt and then grill. Use minimum spices. When donw, drizzle with lemon juice.

10. Cooking steak without oil. Place steak on its edge to render the fat. You can now cook steak in beef fat. Plus it creates a delicious crust on the edges. Thus do not need oil to cook.

9. Creamy mashed potatoes. Before turning cooked potatoes into mashed ones, they need to be dried properly. Place in frying pan and leave until all water is gone. Do not let the heat fry them. Smash them in a pan and then add the milk

8. Excellent cream soup. Fry all the veggies separately with olive oil. Then add water or broth. Frying will caramalize and enhance the flavor. Same trick can be applied to a veggie stew.

7. The best pancakes. Always add 2 tablespoons of sour cream to the recipe. The tastiest dough is kept in the fridge for 12 hours.

6. Sugar is not for sweetness. Sugar reduces sourness and makes any meal taste better.

5. Perfectly fried eggs. 3 components of a perfect egg are a thick walled frying pan, butter, and minimum heat. Heat up the frying pan and add 1/2 tablespoon of butter. Has to heat slowly, not reaching a sizzle. Cook eggs for 4-5 minutes and add salt

4. Clear broth. Cook chicken on low heat without a cover for at least 3 hours. Don't let it boil and remove the suds as they appear. After cooking for 1 1/2 hours, add parsley, celery, carrots and onions. For meat broth, roast veggies before adding them to the soup. Broth is used in many recipes.

3. Crispy bread crust. When baking, put a bowl of water in the overn. Or use a tray of ice cubesl. The trick is the steam which is produced, keeping the outer layer of the dough moist.

2. Cook onions correctly. Use medium heat for fryinjg and add both cooking oil and butter. Add onions and fry with some salt. The salt does 3 good things: it gets rid of the unpleasant onion smell, it helps them cook quicker, and it caramalizes them to add a sweet flavor. To prevent darkening, use melted butter.

1. Don't be afraid of garlic. Instead of using garlic in the dish, apply garlic juice to the plate. Avoids the unpleasant smell and still enjoy favorite flavor.

Bonus: say NO to nonstick pans.

V 21 Invaluable Kitchen Hacks Few People Know Of





Blackberries

6 Amazing Health Benefits of Blackberries

Biting into a fresh, ripe blackberry is sure to make your taste buds tingle with nostalgia for warm summer afternoons, but this sweet little berry is also a nutritional powerhouse! Not only are they full of vitamins and minerals, but they also contribute unique advantages to your overall health. Blackberries are often referred to as a superfood and are an excellent lower-glycemic option for those with a sweet tooth, so you will be wanting to add this berry to everything.

Below are six incredible healing benefits of this delicious summer berry, with recipe suggestions from our Food Monster App for inspiration!

1. Excellent Source of Vitamin K

Vitamin K functions as a coagulating, bone-forming, and anti-calcification molecule in the body. It’s responsible for growing strong bones, clotting blood after an injury, and stopping calcium from building up in the body and disrupting its normal process.

If you are deficient in vitamin K, it could contribute to blood thinning and bone fractures, leading to osteoporosis or bruising.

Luckily, blackberries contain over one-third of the recommended daily value of vitamin K, weighing in at 29-micrograms in just one cup!

2. High in Fiber

It’s common knowledge that consuming a diet rich in fiber will contribute to a healthy digestive system, but it also promotes healthy gut bacteria, lowers cholesterol levels, slows the rate of sugar absorption in the blood stream, and insures that you stay full for longer. Fiber is able to function in so many ways because it decreases the time of intestinal transit, removing bacteria that could be dangerous or carcinogenic and negatively impact your health otherwise.

Blackberries are very high in fiber compared to most fruits, and are an amazing topping to add to your morning oats or smoothies to expedite and improve the functioning of the digestive system.

3. The Powerhouse of Vitamin C

Vitamin C, an essential nutrient during cold and flu season, does much more than just combat sickness. In order to help build collagen in the body, repair cartilage, and heal wounds, vitamin C intake is crucial. Some researchers even believe that regular consumption of vitamin C can also be excellent for cancer prevention, because the antioxidant prevents free radicals we are exposed to from negatively impacting our cells.

Thankfully, by eating just one cup of raw blackberries, you are getting half of your recommended daily dose of vitamin C, a powerful antioxidant that exceptionally heals the body!

4. Enhances Cognition

Due to an antioxidant and anti-inflammatory chemical called anthocyanin (responsible for the bright colors found in berries), blackberries have been found to increase cognition and even reduce the chances of developing motor related issues later in life. This is because these antioxidants not only protect brain cells from free radicals, but enhance the functioning of neurons to prevent inflammation in the brain.

5. Improves Vision

Because blackberries are rich in vitamin A carotenoids like beta-carotene and lutein, they are believed to improve vision and overall eye health. This is because these carotenoids work to protect photoreceptors in the macula, an area in the retina where sharp vision is manufactured. These antioxidant chemicals found in blackberries also have anti-inflammatory properties that aid in reducing stress on the retina when exposed to blue light, or visible light from sun exposure.

6. Combats Oral Bacteria

New studies in periodontics have been testing blackberry extract to help beat pathogens that lead to gum diseases. Certain phenol antioxidants found in blackberries have antimicrobial properties that have been known to fight bacteria. When blackberry extract was tested against common oral pathogens, it was shown to reduce the metabolic activity against three that contribute to poor oral health and lead to inflammatory infections. This research is very promising and could possibly be the future of fighting oral diseases!







Food Links

Food Network

Good Eats

30 Minutes Meals

Rachsel's website

Rachael's Week in a Day

If you've ever wished there was an easier and better way to get dinner on the table every night, you need Rachael Ray's Week in a Day. The woman who taught America how to make a meal in 30 minutes is back with an even bigger promise: one day of cooking, up to five days of eating! In every episode, Rachael will show you five meals you can put together in a single day. So when you come home from a hard day of work, the hard work in the kitchen's already done. Using the recipes, strategies, and tips from Week in a Day, you can eat well every night - even on those days when the clock is working against you.

Rachael Ray's 3 in the Bag






Zest

Are you throwing out the best part of your citrus fruits?

As much as I love to snack on a slice of orange or add the bright zing of lime juice to a cocktail, in my opinion nothing beats the gorgeous flavor that the zest of citrus delivers. Yet tragically, I spent much of my youth tossing citrus peels into the compost without liberating the zest beforehand. What was I thinking??

The zest of lemons, limes, oranges, grapefruits, and all of their cousins is comprised of the colorful part of the peel – it's the place where the fruit's aromatic oils live and it is heaven on Earth. While the white part of the peel – the pith – is bitter, the colorful layer above has all the depth of the citrus flavor. The juice and flesh may have the bright acid and edible fruit, which is of course is what they're famous for – but the zest's rich, fruity, and floral flavor is one of the best kitchen ingredients around. Zest can be used just about anywhere to impart its flavor: Anything from salads, hummus, pastas, and compound butters to cookie dough, pancakes, ice cream, and cake batter. And really, just about anywhere else. It's my go-to ingredient for the best salad dressing and the secret of success for my guacamole and buttercreams. And if you use citrus already, it's free!

WHEN TO ZEST

The best approach that I have come up with is to zest an entire fruit right before eating it or juicing it, since it's easier to zest a whole fruit. The zest can then be used, or stored using one of the methods below.

HOW TO ZEST

The most important part is to remove only the colorful part, and avoid the bitter pith. There are a number of tools you can use for different results. I've made a quick visual. (Note the collapsable box grater (that fits in a drawer), one of the greatest kitchen inventions ever.)

TYPES OF ZEST

For times when you want the texture of the zest to disappear, the finest grating is best, like with a microplane. I almost always go with this method because it seems to release the most flavor. For use as a delicious garnish, the little curls from a zester are good – perfect for topping cookies or cupcakes. For cocktails, the vegetable peeler or knife make a more sizable garnish. While I have acquired all of these tools over the years, one could get pretty similar results for all of these with a sharp knife and some knife skills.


HOW TO STORE

If you are not going to use your zest right away, it will last until you need it. Zesting right onto the food or into a storage container ensures that all that nice aromatic oil doesn't end up on the cutting board.

Refrigerate: For use in a couple days, just store it in the refrigerator.

Freeze: Freeze zest for up to six months; this makes an excellent source for a sprinkle here and there. No defrosting required.

Dry: Make zest or twists and allow to dry, about three or four days for twists, less for zest. Store in an airtight container.

Make powdered extract: Dry like above, and then pulverize into a powder in a blender or spice grinder. This can be added to spice blends (like lemon pepper) or delicious citrus sugar.

Make citrus olive oil: Pound course zest or strips in a mortar and pestle with some oil added. Place in a jar with more oil and let rest for six hours. Strain into a clean jar.

Candy peels: Sugar and citrus is one of the food world's best partnerships. You can candy orange peel for the French confection known as "orangette," you can candy lemon strips for sweet garnishes (or just eating straight), and you can even candy whole kumquats. See more here: 8 odd things you can candy.







Thousand Islands Dressing

Sour Cream or yogurt 1 cup
Ketchup or paste 2 tbsp
Relish 1 tbsp
Stevia 2 tsp sugar
Worcestorshire Sauce
Salt and Pepper
EVOO 1-2 tbsp
Lemon J 2 tsp
OPTIONAL
Diced onions 1/2 cup
Dices green olives 1 tbsp
Celery seeds
Chili paste
Mustard Powder 2 tsp
Diced jalapeno 1
Red Bell Pepper
Capers 1-2 tsp
Tabasco 1 dash

Rachael Ray's Thousand Island Dressing

Sour Cream
Ketchup [low sugar or paste]
Relish
Worcestorshire Sauce [for meat dishes]
Salt and Pepper
Celery seeds [optional]

Rachael says Russian and Thousand Islands are the same dressing?

Thousand Island Dressing

Adds diced onions and chili paste.

Light Thousand Islands Dressing

Substitutes 1/2 cup plain yogurt, chipotle pepper, minced red bell pepper

Alton Brown's Thousand Island Dressing

1 cup plain yogurt
2 tablespoons vegetable oil
2 tablespoons tomato sauce
2 teaspoons lemon juice
2 teaspoons mustard powder
2 teaspoons sugar
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup finely chopped onion
1 tablespoon sweet relish
1 tablespoon finely chopped green olives
1 jalapeno, finely chopped

In a bowl combine yogurt, vegetable oil, tomato sauce, lemon juice, mustard powder, sugar, salt, and pepper. Whisk together until blended. Add onion, sweet relish, olives, and jalapeno and whisk to combine evenly. Chill 1 hour.

Roasted Shrimp with Thousand Islands Dressing

1/2 pound large shrimp, peeled and deveined
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 tablespoon olive oil
1/2 tablespoon freshly squeezed lemon juice

For Dressing:
3/4 cup mayonnaise or sour cream
1/4 cup ketchup
1 teaspoon minced capers
1 teaspoon minced gherkins
1 tablespoon sweet pickles
1 teaspoon lemon juice
Pinch kosher salt
Pinch freshly ground black pepper

Trisha Yearwood's Wedge Salad with Thousand Island Dressing

1 head iceberg lettuce
1/2 cup mayonnaise
3 tablespoons ketchup
Dash of hot sauce, such as Tabasco
Pepper
Chips and pretzels, for serving, optional

Grilled Cheese With Bacon and Thousand Island Dressing

Recipe courtesy of Greg Morris

8 strips thick-cut maple-glazed bacon
2 tablespoons unsalted butter, plus more as needed
8 slices sourdough bread
12 ounces cotswold cheese (double Gloucester with chives) or cheddar, shredded
4 tablespoons Thousand Island dressing

Cook the bacon in a large nonstick skillet over medium heat until crisp, about 8 minutes. Remove and drain on a paper towel-lined plate. Wipe out the skillet.

Heat the butter in the skillet over medium heat. Add 2 bread slices. Top each with one-quarter of the cheese and 2 strips bacon. Spread 2 bread slices with some of the dressing and press them on top of the sandwiches, dressing-side down. Cook until the cheese melts and the bread is golden, 3 to 4 minutes per side. Repeat to make 2 more sandwiches, adding more butter as needed.

Butter Lettuce Salad with Pickled Sugar Snap Peas and Homemade Thousand Island Dressing

Recipe courtesy of Kelsey Nixon

Homemade Thousand Island Dressing:
3/4 cup mayonnaise
2 tablespoons chili sauce
2 tablespoons ketchup
1 tablespoon lemon juice
1 tablespoon finely chopped sweet pickles or gherkins
2 teaspoons finely chopped capers
Kosher salt and cracked black pepper

Butter Lettuce Salad:
2 heads butter (Bibb) lettuce
1 cup Quick Pickled Sugar Snap Peas, recipe follows
Homemade Breadcrumbs, for serving, recipe follows

Quick Pickled Sugar Snap Peas:
3/4 cup apple cider vinegar
1/2 cup sugar
2 tablespoons kosher salt
1/2 teaspoon whole coriander seeds
1/2 teaspoon whole mustard seeds
1 cup snap peas, trimmed

Homemade Breadcrumbs:
1/4 baguette, cubed (about 3 cups)

For the thousand island dressing: Combine the mayonnaise, chili sauce, ketchup, lemon juice, sweet pickles and capers together in a mixing bowl and mix until smooth. Season with salt and pepper.

For the butter lettuce salad: Quarter each head of lettuce, removing the cores. Arrange the lettuce in a serving bowl or on individual salad plates. Cut the Pickled Sugar Snap peas in half on the diagonal and toss evenly over the lettuce. Drizzle the homemade thousand island dressing over the salad and top with the Homemade Breadcrumbs.

Quick Pickled Sugar Snap Peas:
You can pickle just about anything, not just cucumbers...sugar snap peas are one of my favorites.

Place the vinegar, sugar, salt, coriander and mustard seeds in a small saucepan and stir to combine. Bring to a boil and turn off the heat. Place the snap peas in a bowl or canning jar and pour the pickling brine over them so they are submerged. Cover with plastic wrap or a jar lid for at least 30 minutes before removing.

Cook’s Note
If using a jar, the shape may cause your snap peas to float to the top. They will sink down and become submerged as they soften in the pickling liquid.

Homemade Breadcrumbs:
Preheat the oven to 300 degrees F. Place the bread cubes in a single layer on a sheet tray and bake 10 minutes to dry out. Pulse in a food processor until the bread is in fine crumbs but still has a little texture. Toss with olive oil, salt and pepper. Raise the oven temperature to 350 degrees F. Place the breadcrumbs back on the sheet tray and bake until golden brown, another 10 to 12 minutes.







Rachael Ray's Smoked Bleu Cheese Ranch Dressing [to go with buffalo wings]

Sour Cream
Buttermilk
Smoked bleu cheese
Cilantro
Parsley [optional]
Dill, fresh
Chives, fresh
Garlic 1 clove
Lemon Juice 1
Salt and Pepper
Tobasco [optional]

Similar to ranch dressing but with added bleu cheese.

Homemade Ranch Dressing Ree Drummond]

1 clove garlic
1/4 teaspoon kosher salt
1 cup real mayonnaise
1/2 cup sour cream
1/4 cup Italian flat-leaf parsley leaves, minced
2 tablespoons fresh dill, minced
1 tablespoon minced fresh chives
1 teaspoon Worcestershire sauce
1/2 teaspoon ground black pepper
1/2 teaspoon white vinegar
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper
Dash hot sauce
1/4 to 1/2 cup buttermilk (as needed for desired consistency)

Mince the garlic with a knife and then sprinkle on the salt and mash it into a paste with a fork.

In a bowl, combine the garlic paste, mayonnaise, sour cream, parsley, dill, chives, Worcestershire sauce, black pepper, vinegar, paprika, cayenne and hot sauce. Add the buttermilk to desired consistency and mix to combine, tasting frequently and adjusting seasonings as needed. Chill for a couple of hours before serving, thinning with more buttermilk if needed.

Ranch Dressing [courtesy of The Kitchen]

3/4 cup lowfat buttermilk
1/2 cup mayonnaise or sour cream
1/2 cup sour cream
2 tablespoons white wine vinegar
1 tablespoon dried chives
1 tablespoon dried parsley flakes
1 1/2 teaspoons kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon freshly ground black pepper

In a medium bowl, whisk together the buttermilk, mayonnaise, sour cream and vinegar. Add the chives, parsley, salt, garlic powder, onion powder and black pepper and whisk well to combine.

Store in an airtight container in the refrigerator for up to 1 week.

Ranch Dressing courtesy of Ellie Krieger

1/2 cup nonfat plain yogurt, or 1/3 cup nonfat Greek style yogurt
1/3 cup lowfat buttermilk
3 tablespoons mayonnaise
1 1/2 teaspoons lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 tablespoon finely chopped fresh chives
Salt

If using plain yogurt, place it in a strainer lined with a paper towel and place the strainer over a bowl. Let the yogurt drain and thicken for 20 minutes.

In a medium bowl, combine the strained or Greek-style yogurt and the rest of the ingredients. Add salt, to taste.

Herby Ranch Dressing courtesy of Ree Drummond

1 cup (real) mayonnaise, sour cream
1/2 cup buttermilk (more as needed to reach desired consistency)
1/2 cup sour cream
1/4 cup fresh basil leaves, chopped
1/4 cup Italian flat-leaf parsley leaves, chopped
2 tablespoons chopped fresh chives
2 tablespoons chopped fresh oregano
3 teaspoons white vinegar
2 teaspoons Worcestershire sauce
Salt and ground pepper

Combine the mayonnaise, buttermilk, sour cream, basil, parsley, chives, oregano, vinegar, Worcestershire sauce and salt and pepper to taste in a bowl. Chill for a couple of hours before serving.







Rachael Ray's Buffalo Chicken

1/2 stick butter
Melt in pan
6 cloves garlic
Worcestorshire, big splash
Cayenne Pepper Sauce [lg % vinegar] 1/2 cup
Some stock [optional] 1 shredded rotisserie chicken

Serve over lettuce with Bleu Cheese Ranch Dressing on top.

Can also servie with corn chips. Throw in oven to heat for more flavor and crunch.







Articles

Queen Elizabeth’s All-Time Favorite Foods

Tea Cookies

Scrambled eggs

Gin cocktail

Chocolate cake

Fish Dinner

Mangoes

Tea sandwiches

Chocolate mousse

Strawberry jam

Beef tournedos

Princess Diana’s Favorite Foods

Stuffed Bell Peppers
Fish
Tomato Mousse
Lamb
Poached chicken
Stuffed eggplant
Salads
Fresh juices
Gat-free foods
Bread and Butter pudding








Fried Rice - High heat

Olive,Coco Oil, butter 2 Tbsp
Mushrooms 1/2 box
Carrots 2 chopped
Peas 1/2 - 3/4 cup
Veggies,Broccoli
2-3 eggs beaten
Ginger root 1 Tbsp
Garlic 3 cloves
Onion 1
Green Onions 2-3
Soy Sauce 3-4 Tbsp
Oyster Sauce 2 tsp
Shrimp or Chicken 1 1/4 ib
Cold Rice 4 cups
Salt, Pepper
Toasted sesame oil 1/2-2 tsp
Cilantro
Bamboo shoots
Water Chestnuts
Bell Pepper
Chinese cabbage
Bok Chocy

Chicken Fried Rice, Delish

Chicken fried rice is the comfort dish of Chinese food. This classic take on the favorite is easy to make and makes the perfect lunch or dinner. Don't want chicken? Make it with shrimp or go vegetarian and make it with pineapple!

6 SERVINGS, 40 MINS

2 tbsp. extra-virgin olive oil
3 chicken breasts (about 1 1/4 lb.)
Kosher salt
Freshly ground black pepper
2 tbsp. sesame oil, divided
1 medium onion, chopped
2 carrots, peeled and diced
3 cloves garlic, minced
1 tbsp. freshly minced ginger
4 c. cooked white rice (preferably leftover)
3/4 c. frozen peas
3 large eggs, beaten
3 tbsp. low-sodium soy sauce
2 green onions, thinly sliced

In a medium skillet over medium heat, heat olive oil. Season chicken with salt and pepper on both sides, then add to skillet, and cook until golden and no longer pink, 8 minutes per side. Remove from skillet and let rest 5 minutes, then cut into bite-sized pieces.

To the same skillet, heat 1 tablespoon sesame oil. Add onion and carrots and cook until soft, 5 minutes, Add garlic and ginger and cook until fragrant, 1 minute more. Stir in rice and peas and cook until warmed through, 2 minutes.

Push rice to one side of skillet and add remaining tablespoon sesame oil to other side. Add egg and stir until almost fully cooked, then fold eggs into rice. Add chicken back to skillet with soy sauce and green onions and stir to combine.

FRIED RICE, Gimme Some Oven

This Chinese restaurant-style fried rice recipe is the absolute BEST. It’s quick and easy to make, customizable with any of your favorite mix-ins, and so irresistibly delicious.

Ok, let’s get right to it. Here are the important things I have learned over the years about how to make the best fried rice.

1) Use cold rice: You’ve gotta plan ahead and use thoroughly-chilled cooked rice. A fresh batch of warm (or even lukewarm) rice will not fry well when it hits the hot pan, and will result in soggy and sticky clumps — no good. So leftover refrigerated rice is ideal! Or, if you are in a hurry (or have an impulse craving for fried rice, which I completely understand ??), just cook up a fresh batch of rice. Then spread it out on a baking sheet or another large flat pan, drape the rice with a layer of plastic wrap, then pop it in the fridge for 30 minutes (or in the freezer for 10-15 minutes) until it is thoroughly chilled (not frozen).

2) Use butter: Yes, butter. I have made many a batch of fried rice using various oils, and I’m now convinced there’s a reason why Japanese steak houses use that big ol’ slab of butter when they’re making fried rice. It just tastes so much better, and also makes everything brown up perfectly. (Although don’t be scared — we only use 3 tablespoons for a very large batch of rice!)

3) Use veggies: This is one of my big pet peeves with lame take-out fried rice — not enough veggies! In addition to adding some nice spots of color, veggies go a long way in adding some flavor and freshness to fried rice. Our local Chinese restaurant always added both white and green onions, too, which I included in this recipe. But feel free to modernize this recipe with some other delicious stir-fried veggies as well!

4) Use toasted sesame oil and oyster sauce: If you do not eat seafood, you can leave out the oyster sauce and your fried rice will still be great. But this ingredient makes such a difference in good fried rice, and a little goes a long way. So even if you’re not into oysters, don’t be scared of oyster sauce! Toasted sesame oil, on the other hand, is 100% non-negotiable. It is my favorite smelling ingredient in my kitchen, and tastes wonderful in fried rice. (Also note that sesame oil is meant as a finishing oil, not a cooking oil, so remove the pan from the heat and then stir it in.)

5) Use high heat: This will help fry and brown the rice and veggies well, and will also help prevent the rice from steaming in the pan and sticking together too much.6) Don’t be afraid to add in some extra soy sauce at the end: I know that everyone has different sensitivities to salt, and different brands of soy sauce also contain pretty dramatically different levels of sodium. So I went a little light on soy sauce in the recipe below. But please add more at the end if this tastes good to you. I almost always stir an extra drizzle into my portion and love it.

Alright, so let’s talk ingredients. To make this fried rice recipe, you will need (affiliate links included):

Cooked, chilled rice: Any kind of white or brown rice will do. Just be sure that it is cooked (I always cook mine in this rice cooker, which works like a charm) and thoroughly chilled (in a sealed container in the refrigerator) before adding it to your hot skillet. Again, freshly-cooked rice will not work well in this recipe.

Eggs: Which add great flavor, texture and protein.

Carrots, onions, green onions and peas: This is the base mix of veggies that I always use for fried rice, but feel free to add in other stir-fry veggies you love (see ideas below).

Garlic: Freshly-minced.

Soy sauce: I created this recipe using low-sodium soy sauce. So add less if you’re using traditional soy sauce.

Oyster sauce: This is a major flavor booster in fried rice and (don’t worry) doesn’t taste like oysters. You can find it in the Asian section of grocery stores, or order it on Amazon.

Toasted sesame oil: The finishing touch in this recipe, which is a must. You can also find it in the Asian section of grocery stores, or order it on Amazon.

Butter: My favorite way to stir fry rice.

To make fried rice, simply:

  1. Scramble your eggs: Using a small pat of butter, scramble some eggs in a large sauté pan, breaking them into small pieces as you go. Then transfer the eggs to a separate plate, and set aside.

  2. Sauté your veggies and garlic: Return your sauté pan to the heat, and sauté the onions, carrots, peas and garlic until soft and cooked through.

  3. Stir fry rice: Then turn the burner to high heat. Scooch the veggies over to one side of the pan, melt the remaining butter in the other half, and add the chilled rice, soy sauce, and oyster sauce (if using). Then stir to combine with the veggies and continue sautéing the rice, stirring every 15-20 seconds or so for 3 minutes, or until you notice the rice and veggies starting to brown slightly.
  4. Remove pan from heat. And stir in your green onions, sesame oil, and scrambled eggs.

  5. Taste and season. Give the rice a taste, and season with salt and pepper, plus any extra soy sauce or sesame oil if needed.

  6. Serve! Then dish it up and serve nice and warm!

The sky’s the limit when it comes to homemade fried rice variations, so feel free to get creative and use up other leftover ingredients you may happen to have on hand. That said, here are some classic add-ins:

Chicken Fried Rice: You can either sauté some chicken in a separate sauté pan while making your fried rice. Then shred or dice and add to your fried rice. Or for a shortcut, I like to shred a rotisserie chicken. Or even better, shred leftovers from my favorite baked chicken breasts recipe.

Pork Fried Rice: Sauté a boneless pork chop in a separate sauté pan while making your fried rice. Then dice and add to your rice.

Beef Fried Rice: Sauté steak or brown ground beef in a separate sauté pan while making your fried rice. Then crumble or dice and add to your rice.

Shrimp Fried Rice: Sauté half a pound of peeled, raw shrimp in separate sauté pan while making your fried rice. Then add the shrimp to your rice.

Vegetable Fried Rice: Any stir-fry friendly veggies would be great in fried rice! Just sauté at the same time that you cook the onions, carrots, peas and garlic. Then stir to combine with the fried rice. Kimchi Fried Rice: Fresh kimchi adds a major flavor boost to fried rice. Just chop and stir it in to make kimchi fried rice.

Pineapple Fried Rice: Fresh pineapple can be traditional in Chinese or Thai fried rice. Just chop and stir it in to combine.

WHAT TO SERVE WITH FRIED RICE:

HOT AND SOUR SOUP

12-MINUTE CHICKEN AND BROCCOLI

20-MINUTE MOO SHU PORK (OR CHICKEN)

BEEF AND BROCCOLI

20-MINUTE THAI BASIL CHICKEN

BLACK PEPPER CHICKEN

Ingredients:

3 tablespoons butter, divided
2 eggs, whisked
2 medium carrots, peeled and diced
1 small white onion, diced
1/2 cup frozen peas
3 cloves garlic, minced
salt and pepper
4 cups cooked and chilled rice (I prefer short-grain white rice)
3 green onions, thinly sliced
3-4 tablespoons soy sauce, or more to taste
2 teaspoons oyster sauce (optional)
1/2 teaspoons toasted sesame oil

Heat 1/2 tablespoon of butter in a large sauté pan over medium-high heat until melted. Add egg, and cook until scrambled, stirring occasionally. Remove egg, and transfer to a separate plate.

Add an additional 1 tablespoon butter to the pan and heat until melted. Add carrots, onion, peas and garlic, and season with a generous pinch of salt and pepper. Sauté for about 5 minutes or until the onion and carrots are soft. Increase heat to high, add in the remaining 1 1/2 tablespoons of butter, and stir until melted. Immediately add the rice, green onions, soy sauce and oyster sauce (if using), and stir until combined. Continue stirring for an additional 3 minutes to fry the rice. Then add in the eggs and stir to combine. Remove from heat, and stir in the sesame oil until combined.

Serve immediately, or refrigerate in a sealed container for up to 3 days.

Egg-Fried Rice with Pickled Vegetables, CHING-HE HUANG

Level: Easy
Total: 24 hr 30 min
Prep: 20 min
Inactive: 24 hr
Cook: 10 min
Yield: 2 servings

3 tablespoons peanut oil
4 fresh shiitake mushrooms, diced
3 large eggs, beaten
2 cups jasmine rice, cooked
2 pinches Chinese five-spice powder
1 1/2 cups diced Pickled Vegetables, recipe follows
1 teaspoon toasted sesame oil
Dash light soy sauce
Sea salt and freshly ground white pepper, for sprinkling
3 pickled ramps or fresh scallions, for serving, optional
Chili powder or cayenne pepper, for serving

Basic Chinese Quick Pickling Liquid:
1/4 cup mirin (Japanese sweet rice cooking wine)
1/4 cup clear rice vinegar
1 tablespoon superfine sugar
1 teaspoon sea salt
English cucumbers
Baby carrots
Breakfast or round red radishes

Heat a wok over medium-high heat until smoking. Pour in 1 tablespoon of the oil. Add the mushrooms and eggs and stir continually until the eggs are softly cooked, about 20 seconds, and then transfer the mushrooms and eggs to a bowl. Add the remaining 2 tablespoons oil to the wok and heat until hot. Add the rice, season the mixture with the five-spice powder and stir-fry until heated through.

Return the mushrooms and eggs to the wok with the Pickled Vegetables and stir continually until very hot. Season the mixture with the sesame oil and soy and sprinkle with salt and white pepper. Toss well, and then transfer the mixture to a serving platter. Garnish with the ramps and sprinkle some chili powder over the top. Serve warm or at room temperature.

Basic Chinese Quick Pickling Liquid:

Whisk together the mirin, rice vinegar, sugar and salt together in a small bowl until dissolved.

To pickle cucumbers: Slice the cucumber into half-moon slices and transfer to a nonreactive bowl. Pour the pickling liquid over them, toss to coat, and let stand for at least 30 minutes or up to 3 days in the refrigerator.

To pickle baby carrots: Peel and halve them lengthwise and transfer them to a nonreactive bowl or jar. Pour the pickling liquid over them, making sure they are completely immersed. Let stand for at least 1 day and up to 5 days in the refrigerator before serving.

To pickle radishes: If using breakfast radishes, halve them lengthwise, or if using round, quarter them lengthwise. Transfer them to a nonreactive bowl or jar and pour the liquid over them. Let stand for at least 2 hours or up to 2 days in the refrigerator before serving.







20-MINUTE MOO SHU PORK (OR CHICKEN) RECIPE, Gimme some Oven

It nearly felt like summer here last night, so I decided to whip up a quick batch of my new favorite “better than takeout” recipes that I’m recently obsessed with making — moo shu! (Or moo shoo, mu shoo, it seems that the spelling options are endless.) It has been one of my long-time favorite dishes to order when I’m doing Chinese takeout. And after studying the ingredients, I recently decided it was worth a try to make at home.

Turns out, Moo Shu Pork (or Chicken!) is super quick and easy to make, it’s chocked full of fresh and vibrant ingredients, and it’s full of those bold sweet and savory flavors we all love. But best of all, it can be ready to go in 20 minutes, so you can get on with your evening out in the warm spring sunshine. ;)

So, I was a little too excited about a few shortcuts I discovered to making Moo Shu extra-speedy at home:

Instead of taking the time to chop up a green and purple cabbage and some carrots — you guessed it — just buy a bag of your favorite cole slaw! (Organic, if you can.) I found one with green and purple cabbage, but either or both colors will do. I really loved the pop of the purple against the other colors.

Instead of chopping up a bunch of mushrooms (and traditional moo shu uses shiitake and wood-ear/black mushrooms), I just went for the prepared package of thinly-sliced shiitake mushrooms. If you can’t find them pre-sliced, you can obviously slice them yourself. And if you can’t find shiitakes, white button or baby-bella mushrooms will also work.

Instead of taking the time to make those homemade flour Mandarin pancakes — which I love at Chinese restaurants — I took the easy route and just used some Mexican flour tortillas. Not quite the same, but still delicious and ultra-easy.

Just whip up a simple marinade, and toss half of it with your thinly-sliced pork or chicken, setting aside the second half of the marinade to be used in cooking.

Then while the meat marinates, cook your eggs. And then saute the meat (discarding its marinade). And then saute the veggies. And then toss the reserved marinade in the pan and saute everything all together until it’s cooked and evenly-coated in the sauce.

Serve it up in some flour tortillas, or lettuce cups, or over a bed of rice, or whatever sounds good. Then drizzle with a little extra hoisin if you’d like. And voila — a delicious batch of homemade Moo Shu is ready for dinner!

Totally easy. Totally colorful. Totally packed with veggies and protein. And totally delicious.

This 20-Minute Moo Shu Pork (or Moo Shu Chicken!) recipe is quick and easy to make, full of fresh and delicious flavors, and it tastes just as good as the restaurant version!

MARINADE INGREDIENTS:
1/2 cup hoisin sauce
1/4 cup rice vinegar
2 tablespoons oyster sauce
2 tablespoons soy sauce
1 teaspoon toasted sesame oil
6 cloves garlic, minced
freshly-cracked black pepper

MOO SHU INGREDIENTS:
1 pound boneless pork chops (or boneless skinless chicken breasts), sliced into very thin strips marinade (see below)
3 tablespoons peanut or vegetable oil
2 large eggs, whisked
1 (14-ounce) bag coleslaw
8 ounces shiitake mushrooms, stemmed and thinly-sliced
4 scallions, thinly sliced (green parts only)
for serving: flour tortillas, lettuce cups, rice or quinoa
optional toppings: extra hoisin, extra soy sauce, extra thinly-sliced green onions, toasted sesame seeds

TO MAKE THE MARINADE:
Whisk all ingredients together in a medium mixing bowl until combined. Separate the marinade into two portions — one to marinate the meat, and one to serve as the cooking sauce.

TO MAKE THE MOO SHU PORK:
Add the thinly-sliced pork (or chicken) to half of the marinade, and toss until the meat is evenly coated in the marinade. Set aside for 5 minutes.

While the meat is marinating, heat 2 teaspoons oil in a large saute pan or wok over medium heat. Add the whisked eggs, and let them sit and until they are cooked and form a large omelet. Transfer the eggs to a separate cutting board, and set aside. When you have a chance (while the pork is cooking), chop the omelet into small, thin pieces.

Return the pan to the stove, and increase heat to high heat. Add 1 more tablespoon of oil, and then use a pair of tongs (or a fork) to lift the meat out of the marinade and transfer it to the pan, discarding the marinade. Saute the pork, breaking it up and stirring it with your tongs occasionally, until it is cooked and tender, about 3-4 minutes. Then transfer the pork to a separate plate, and set aside.

Add the remaining oil to the pan, along with the cole slaw, mushrooms, and half of the scallions. Saute for 2-3 minutes, or until the cabbage begins to wilt and softens.

Add in the reserved marinade for the sauce, and toss to combine. Cook for an additional 2 minutes. Stir in the cooked pork and chopped eggs, and toss until combined. Taste, and season with extra salt and pepper (and/or hoisin or soy sauce) as needed. Sprinkle with the remaining green onions.

Serve immediately with flour tortillas (or lettuce cups, rice, or quinoa), and garnish with optional toppings if desired.

[I just drizzled some extra (warmed) hoisin on top of the skillet before serving, and also drizzled a little extra on the tacos because I’m obsessed with hoisin. But feel free to just use as little or more as you’d like.]







Moo Goo Gai Pan

MOO GOO GAI PAN, Picled Plum

Making a quick and delicious stir fry of chicken with Chinese vegetables is one of my favorite go-to dishes when I want something healthy that involves minimal cooking time. As you know, I tend to crave Asian food before any other cuisines so I have learned to cook as many as I can at home to save a few bucks. Homemade moo goo gai pan (or mugu gai pan) is a dish both Ben and I like to make because it takes literally 20 minutes to make and tastes way better than the takeout version!

20 minute is all it takes to make this delicious moo goo gai pan recipe! Chicken and vegetables tossed in a golden, sour and savory sauce so tasty you’ll want to drizzle it all over your rice!

Moo goo gai pan - Better than takeout moo goo gai pan recipe that's savory and a little sour. Healthy Chinese recipes, healthy dinner recipes, Chinese chicken recipes, easy Chinese stir fry.

Here’s the deal.

Making Chinese stir fries has become a weekly thing in our house.

Making a quick and delicious stir fry of chicken with Chinese vegetables is one of my favorite go-to dishes when I want something healthy that involves minimal cooking time. As you know, I tend to crave Asian food before any other cuisines so I have learned to cook as many as I can at home to save a few bucks. Homemade moo goo gai pan (or mugu gai pan) is a dish both Ben and I like to make because it takes literally 20 minutes to make and tastes way better than the takeout version!

WHAT IS MOO GOO GAI PAN?

Moo goo gai pan is a simple American-Chinese stir fry made with chicken (gai pin in Cantonese), mushrooms (mohgu in Cantonese) and vegetables such as carrots, snow peas, bamboo shoots and water chestnuts. The ingredients are tossed in a classic Chinese white sauce and served with rice on the side.

Cantonese dishes are usually milder in flavor because they use less spices and chilies. Having lived in both Hong Kong (Cantonese) and Taiwan (Szechuan), I can tell you there is a big difference in flavor between those two places. Chinese food is complex and what makes the food so great is the many different flavor combinations you get as you travel through those territories.

WHAT DOES MOO GOO GAI PAN MEAN?

As I mentioned above, the name is pretty much taken from two ingredients – chicken and mushrooms.

The literal translation for mòh-gu gai-pin is sliced chicken with button mushrooms.

IS THIS AN AUTHENTIC MOO GOO GAI PAN RECIPE?

No but it still tastes like the real thing!

My version is tweaked to be slightly more flavorful as I sometimes find Chinese white sauce to be bland.

I generally prefer Szechuan food over Cantonese food so my moo goo gai pan sauce has a bit more punch. I’m using a mix of soy sauce and oyster sauce to add more umami, which gives the sauce a golden brown color. I’ve always had a penchant for gravy like sauces anyway!

MOO GOO GAI PAN SAUCE – GOOEY GOODNESS

I’m a sucker for Chinese gooey sauces!

For the longest time I didn’t know how to make gooey sauce but dreamed about being able to since it was my favorite part of the whole dish. I had no idea that the secret to turning a sauce gooey was this simple!

It’s the same concept for all sauces. Chinese white sauce, mapo tofu, general Tso and moo goo gai pan sauce all have one ingredient in common – corn starch.

In order to make a watery sauce gooey, mix a little corn starch with cold water. Stir and pour into the sauce as it is bubbling and that’s it! The sauce will thicken immediately and be ready to serve.

The only downside to gooey sauce is that the consistency doesn’t last. I’m sure you’ve experienced ordering Chinese food and finding breaded chicken pieces sadly sitting in a watery sweet sauce the next day. That’s because corn starch can only retain its consistency for about an hour at most.

What I usually do when something like this happens is throw the leftovers in a pan and stir in a little corn starch (once the ingredients are hot) to bring back the consistency. It works most of the time but there have been dishes that I wasn’t able to save that way. 80% success, 20% fail I would say.

TENDER MOO GOO GAI PAN CHICKEN

One of the great cooking techniques China has brought over to America is velveting.

Velveting is basically coating or marinating chicken or meat in a mixture of corn starch, sauce and/or egg white. What velveting does is create a barrier from the heat when the chicken cooks, leaving it super moist and silky.

For this recipe I’m marinating the chicken in a mixture of rice vinegar, soy sauce and corn starch. I’m letting the chicken marinate for 20 minutes but I recommend leaving it for longer if you have the time. 30-40 minutes yields super moist chicken pieces.

HEALTHY CHINESE FOOD MADE EASY

I’ve gotten a few emails from people asking me what dishes they should order in a Chinese restaurant if they are looking for healthy options.

My answer is pretty simple: go for stir fries or soups.

Dishes that are breaded and deep fried such as geneneral Tso and sesame chicken will automatically add a lot of calories and fat to your plate. Instead, opt for dishes that are all vegetables or 80% vegetables.

Take this moo goo gai pan dish as an example – even though the dish contains chicken, it’s still mostly made of vegetables. Only 1 tablespoon of oil is used to stir fry the ingredients and the sauce is mainly made of stock. This makes it an excellent dish to enjoy without having to worry about putting on weight, along with a bowl of rice on the side (you will need that to complete the meal and make you feel full).

The chicken is then cooked in a pan and set aside. This step is also part of velveting. The poultry or meat is always cooked separately from the rest. Then once the vegetables have cooked long enough to soften, the chicken is re-introduced to the pan and tossed in the sauce.

My moo goo gai pan sauce is a combination of chicken stock, soy sauce, vinegar, sugar and sesame oil. It’s a little sour, sweet, nutty, savory and contains lots and lots of umami. The flavors are assertive but also gentle to the palate. Think of this moo goo gai pan as perfectly seasoned; you won’t need to add salt or soy sauce to it

This is another great recipe to make ahead of time since it keeps well in the fridge. You can pack it up and take it to work (in a cute Bentgo lunchbox) or have it for dinner two or three nights in a row. Trust me, you won’t get tire of it. Especially if you love Chinese takeout as much as I do!

Other healthy and easy chicken recipes:

HUNAN CHICKEN

MONGOLIAN CHICKEN

SZECHUAN CHICKEN

BAKED GENERAL TSO CHICKEN

BLACK PEPPER CHICKEN







Marinara Sauce

Guy Fieri's Marinara Sauce

Tomatoes, peeled, deseeded
...boil 1 hr
Onions
Anchovies
Garlic
...Saute,add to tomatoes 1 1/2 hr
Fresh oregano
Fresh Basil
Fresh Parsley
... lots
Salt and Pepper
Tomato Sauce 1 big can
or tomato paste
---cook 1/2 hr
Parmesan cheese






Riced Cauliflower

HOW TO MAKE CAULIFLOWER RICE

Cauliflower is such a versatile vegetable and I’ve grown to love experimenting with it. One of my favorite things to do with this cruciferous vegetable is to turn it into “rice.”

Because rice can often leave dishes feeling heavy, it’s nice to substitute a vegetable where a starch would usually be. In addition, it’s a great way to squeeze more servings of vegetables into your day.

There are two techniques for making cauliflower rice. You can either use a box grater with the medium-size holes (pictured below) traditionally used for cheese, or a food processor with the grater blade to blitz it into small pieces. With both techniques you’re aiming for little pieces the size of rice.

One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.

V How to Cook Cauliflower Rice

Once you have your cauliflower rice, it’s easy to cook! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Use a lid to cover so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, stirring occasionally, then season as desired (such as with soy sauce or salt and pepper).

V HOW TO MAKE CAULIFLOWER RICE | healthy cauliflower rice recipe

How to Make Cauliflower Rice | Get the Dish - detox








Spices

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Mustard
Wasabi





Mustard

365 Everyday Value, Mustard Seed Ground, 1.41 Ounce

$2.99 p 4's

McCormick Culinary Ground Mustard, 16 oz [1 lb]

$9.03 p 5s

Colman's Dry Mustard 4 oz

$6.83 p 4's

Simply Organic Mustard Seed Ground Certified Organic, 3.07-Ounce Container

$8.02 ($2.61 / Ounce) p 4's

S&B Oriental Hot Mustard Powder, 3-Ounce

$6.99 ($2.33 / Ounce) p 4's

Starwest Botanicals Organic Yellow Mustard Seed Powder, 1 Pound

$11.35 & FREE Shipping on orders over $25 4s

Frontier Bulk Whole Certified Organic Mustard Seed, Brown, 1 lb

$10.57 & FREE Shipping on orders over $25 4's

Mustard Seed, Yellow Whole Organic Frontier Natural Products 1 lb Bulk

$8.71 ($0.55 / Ounce) & FREE Shipping on orders over $25 4's

Guide to Spices

Pump up the flavor of any meal with these spices.


Fermented Salads - Chefs are using pickled vegetables and fermented dressings to create tangy twists on typical salads.

Hold on to your forks, because chefs across the country are using fermentation to spice up that classic menu staple: the salad. While fermented salads have long been consumed in Asian countries, with Burmese tea salads, Korean kimchi and some Thai salads being categorized as such, the trend has only recently taken root in the United States. With healthy eating and probiotics coming into favor, fermentation has started to become more mainstream. The pros are jumping on board, using pickled vegetables and fermented dressings to create tangy twists on typical salads. Here are a few spots offering fermented spins of their own.


Beef Satay with Pickled Cucumber Salad, FOOD NETWORK KITCHEN

Total: 3 hr 25 min
Prep: 20 min
Inactive: 3 hr
Cook: 5 min

Ingredients

1/4 cup cashews
1 teaspoon coriander seeds
2 shallots, chopped
2 cloves garlic, chopped
1-inch piece fresh ginger, peeled and chopped
1 tablespoon sambal oelek or other Asian chili paste
2 tablespoons fish sauce
2 tablespoons brown sugar
1/4 cup fresh lime juice
1 1/2 pounds boneless beef tri-tip
Vegetable oil, for grilling
Pickled Cucumber Salad, recipe follows
Lime wedges, for serving

Pickled Cucumber Salad
1 teaspoon coriander seeds
1 cup rice wine vinegar
1/4 cup white sugar
Kosher salt
1/2 to 1 serrano chile, halved lengthwise and sliced
3 Kirby cucumbers, halved lengthwise and sliced on the diagonal
2 medium carrots, halved lengthwise and sliced on the diagonal
1/4 cup fresh cilantro leaves

1. In a small heavy skillet, combine the cashews and coriander seeds and place over medium heat. Cook, shaking the skillet frequently, until the cashews are lightly browned and the coriander is fragrant, 3 to 5 minutes.

2. In a food processor, combine the toasted cashews, coriander, shallots, garlic, ginger, sambal, fish sauce, brown sugar, and lime juice; process until almost smooth.

3. Slice the beef against the grain into 1/4-inch thick slices. Thread the beef onto the skewers. Coat the beef with the cashew mixture, cover, and refrigerate at least 3 hours or overnight.

4. Prepare a grill for high heat cooking. Brush the grill grate with oil. Grill the skewers, turning once, until the beef is browned, 4 to 5 minutes. Serve over Pickled Cucumber Salad with lime wedges.

Pickled Cucumber Salad

1. Toast the coriander seeds in small hot pan over medium heat until fragrant, 3 to 5 minutes.

2. Combine the toasted coriander with the vinegar, sugar, 2 teaspoons salt, and chile in a large shallow pan. Bring to a boil over medium heat and cook 5 minutes.

3. Turn off the heat and add the cucumbers and carrots; let sit, covered, 20 minutes. Drain the cucumber and carrot mixture.

Copyright 2011 Television Food Network, G.P. All rights reserved





Wasabi

Premium Wasabi Powder 10.5oz (300g) [2/3 lb

$8.00 ($0.76 / Ounce) p 4's









Rice buy

365 Everyday Value, Organic Long Grain White Rice, 32 oz [2 lb]

$3.99 ($0.12 / Ounce) 4s

Lundberg California Sushi Rice, 32 Ounce, Organic

$5.46 ($0.17 / Ounce) p 4's

Brought to you by Whole Foods Market. Our standards are what set us apart, and our quality is what keeps us stocking pantries, fridges and freezers with the best natural and organic 365 Everyday Value products every day.

Long grain rice is one of the most versatile grains in the world. Enjoy it in a pilaf, as a bed for barbecued meats, or with any stir fry or curry. In addition to all that, you can enjoy our Organic Long Grain White Rice in just about 20 minutes.

Certified Organic, Certified Kosher, Certified Vegan.

FREE shipping on all Prime Pantry orders over $35.

Koshihikari Rice 4.4 Lb (Pack of 1)

$13.99 p 4's

Riceland Long Grain White Rice 6/1 LB bags

$7.90 ($1.32 / Count) p 5s









Chinese Spices

Olive,Coco Oil, butter 2 Tbsp
Ginger root 1 Tbsp
Garlic 3 cloves
Green Onions 2-3
Soy Sauce 3-4 Tbsp [dark 1, light 2
Oyster Sauce 2 tsp, or fish sauce
Salt, Pepper
Toasted sesame oil 1/2-2 tsp

OPTIONAL
Onion 1
chili paste 2 tsp
five-spice powder 2 tsp
hoisin sauce 2 tbsp
dry sherry
rice vinegar
shiitake mushrooms









Indian Spices

1 1/4 cups plain Greek yogurt (preferably full-fat)
6 tablespoons extra-virgin olive oil
2 tablespoons sweet paprika
1 teaspoon Spanish smoked paprika (sweet or hot)
1 tablespoon plus 1 teaspoon garam masala
2 teaspoons ground turmeric
1 teaspoon kosher salt, or more as needed
1/4 teaspoon ground cayenne pepper
Cilantro leaves, for garnish
Fenugreek
Curry Powder
turmeric,
chilli powder,
ground coriander,
ground cumin,
ground ginger and
pepper,

1 1/2 teaspoons grated orange rind/zest
1/2 cup chopped green onions









Italian Spices

Garlic
Fresh oregano lots
Fresh Basil lots
Fresh Parsley lots
Salt and Pepper

SECONDARY:
Tomatoes, peeled, deseeded
Onions
Anchovies
Romano Cheese









RR Cajun Shrimp and Rice

Yield: 4 servings

1 tablespoon unsalted butter
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
2 teaspoons Cajun seasoning
1 pound large shrimp, peeled and deveined, tails intactv Kosher salt and freshly ground pepper
4 plum tomatoes, chopped
2 bunches scallions, chopped
3 cups cooked white rice
3 tablespoons chopped fresh parsley
Lemon wedges, for serving (optional)

Heat the butter, olive oil and garlic in a large skillet over medium-high heat until fragrant, about 1 minute.

Add the Cajun seasoning and shrimp and cook, stirring, until the shrimp begin to curl, about 1 minute.

Season with salt and pepper.

Add the tomatoes and scallions to the skillet and cook, stirring, about 1 minute.

Add the rice and 1/4 cup water and continue to cook until the rice is warmed through and the shrimp are opaque, about 3 more minutes.

Stir in the parsley and serve with lemon, if desired.

Per serving: Calories 357; Fat 11 g (Saturated 3 g); Cholesterol 176 mg; Sodium 537 mg; Carbohydrate 40 g; Fiber 3 g; Protein 23 g









RR Cajun Jambalaya

Yield: 4 servings

12 medium shrimp, peeled, deveined and chopped
4 ounces chicken, diced
1 tablespoon Creole seasoning, recipe follows
2 tablespoons olive oil
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/4 cup chopped celery
2 tablespoons chopped garlic
1/2 cup chopped tomatoes
3 bay leaves
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
3/4 cup rice
3 cups chicken stock
5 ounces Andouille sausage, sliced
Salt and pepper

In a bowl combine shrimp, chicken and Creole seasoning, and work in seasoning well.

In a large saucepan heat oil over high heat with onion, pepper and celery, 3 minutes.

Add garlic, tomatoes, bay leaves, Worcestershire and hot sauces.

Stir in rice and slowly add broth. Reduce heat to medium and cook until rice absorbs liquid and becomes tender, stirring occasionally, about 15 minutes.

When rice is just tender add shrimp and chicken mixture and sausage. Cook until meat is done, about 10 minutes more.

Season to taste with salt, pepper and Creole seasoning.









Emeril's ESSENCE Creole Seasoning

2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme









Cajun Select Seasoning

Yield: 1 cup

2 tablespoons granulated garlic
2 tablespoons paprika
2 tablespoons kosher salt
1 tablespoon cayenne pepper
1 tablespoon onion powder
1 tablespoon ground black pepper
1 tablespoon sugar
1 teaspoon dried basil
1 teaspoon ground celery seed
1 teaspoon dried oregano

Blend together the granulated garlic, paprika, salt, cayenne, onion powder, black pepper, sugar, basil, celery seed and oregano in a bowl until combined. Store in an airtight jar for up to 6 months.









Cajun Spice Mix

1/4 cup Kosher salt
1/4 cup cayenne
1/4 cup paprika
1/4 cup garlic granules
1/4 cup ground black pepper
2 tablespoons onion granules
2 tablespoons oregano, dry
2 tablespoons thyme, dry









Seafood Gumbo

Yield: 12 to 15 servings

1 cup all-purpose flour
1 cup vegetable oil
2 cups finely chopped onion
2 green bell peppers, finely chopped
1 blue crab
1 lobster tail
1/4 cup Creole seasoning (preferably Tony Chachere's)
4 pounds medium shrimp, peeled and deveined
1 pound crabmeat
1 bunch scallions, finely chopped
1/2 bunch parsley, finely chopped
Cooked white rice, for serving (optional)

Make the roux: Combine the flour and vegetable oil in a wide Dutch oven over medium-low heat and cook, whisking constantly, until dark brown, about 45 minutes. Remove from the heat and set aside.

Bring 10 quarts water to a boil in an extra-large, wide pot.

Stir in the onion, bell peppers and roux and cook over medium heat, stirring occasionally, until the vegetables are very soft, about 45 minutes.

Add the blue crab and lobster tail and boil until cooked through, 15 to 20 minutes.

Remove the lobster tail and crab; discard the crab. Let the lobster cool slightly, then remove the meat from the shell and cut into small chunks; refrigerate until ready to use.

Add the Creole seasoning to the pot and bring to a boil; cook until the liquid reduces by one-quarter, about 1 hour, 30 minutes.

Add the shrimp and cook over medium heat until firm, about 20 minutes.

Add the crabmeat and reserved lobster meat and cook 10 minutes.

Stir in the scallions and parsley and remove from the heat. Cover and let stand 30 minutes. Serve over rice.









Spicy Cajun Seafood Stew

Yield: 8 servings

1 tablespoon olive oil
8 ounces smoked andouille sausage, diced (1 1/2 cups)
1/4 cup all-purpose flour
1 teaspoon Cajun seasoning
3 cloves garlic, finely chopped
2 bell peppers, red and/or green, chopped (about 2 1/2 cups)
1 onion, chopped (about 1 1/2 cups)
One 8-ounce bottle clam juice
One 15-ounce can diced tomatoes
1 pound firm white fish, such as halibut, grouper or black sea bass, cut into 1 1/2-inch pieces
1 pound peeled and deveined large shrimp (21 to 25 shrimp)
2 tablespoons chopped fresh parsley leaves
Kosher salt
Cooked white rice, for serving

Heat the oil over medium-high heat in a large pot or Dutch oven.

Cook the sausage until browned, about 5 minutes.

Sprinkle the flour over the sausage and cook, stirring, until lightly toasted and the meat is well coated, about 2 minutes.

Add the Cajun seasoning, garlic, peppers and onions and continue to cook until the vegetables are softened, 5 minutes.

Add the clam juice, tomatoes and 4 cups water, scraping up any browned bits from the bottom of the pot, and increase the heat to bring to a simmer.

Lower the heat slightly and simmer until the stew is thickened and the flavors are melded, about 30 minutes.

Gently stir in the fish and shrimp. Cook, making sure the stew is not bubbling vigorously, stirring once or twice, until the shrimp and fish have just turned opaque, about 5 minutes.

Remove from the heat and stir in the parsley. Season with salt and serve over rice.









RR Cajun Stuffed Peppers

1 cup long-grain brown rice or riced cauliflower
1/3 cup quinoa [optional]
2 large green bell peppers, halved lengthwise and seeded
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1/4 pound andouille sausage, finely chopped
3 cloves garlic, chopped
1/2 teaspoon dried thyme
Large pinch of allspice (optional)
Kosher salt
1 14-ounce can low-sodium diced tomatoes
1 small bunch kale, stems removed, leaves chopped
Chopped fresh parsley, for topping (optional)

Bring a medium saucepan of water to a boil; add the brown rice and boil 10 minutes.

Stir in the quinoa and cook until both grains are tender, about 15 more minutes.

Drain well and set aside.

Meanwhile, drizzle the bell peppers with 1 tablespoon water in a microwave-safe bowl. Cover with plastic wrap; microwave 10 minutes.

Heat the olive oil in a wide saucepan over medium-high heat. Add the onion and cook, stirring, until golden, about 5 minutes.

Add the sausage, garlic, thyme, allspice and 1/2 teaspoon salt and cook, stirring, until the sausage is brown and crisp, about 3 more minutes.

Add the tomatoes and 1 cup water to the pan. Pile the kale on top, cover and cook until the kale wilts, about 2 minutes.

Stir the kale into the sauce and bring to a simmer. Arrange the bell peppers on top, cover and simmer until the kale is just tender, about 8 minutes.

Divide the peppers among plates. Stir the grains into the kale mixture and season with salt. Spoon into the peppers. Top with parsley.









Cajun Crawfish Fried Rice

Prep: 15 min
Cook: 15 min
Yield: 4 servings

3 tablespoons extra-virgin olive oil
3 andouille sausages (about 10 ounces), quartered lengthwise and sliced 1/2 inch thick
2 stalks celery, chopped
1 onion, chopped
1 red bell pepper, chopped
3 cloves garlic, finely chopped
1 1/4 teaspoons Cajun seasoning
4 cups cooked white rice, cooled (thawed if frozen)
1 8-ounce package frozen cooked crawfish tail meat, thawed (or 8 ounces cooked peeled small shrimp)
Kosher salt
3 scallions, thinly sliced
Fresh cilantro leaves, for topping

Heat the olive oil in a large nonstick skillet over high heat. Add the sausage and cook, stirring occasionally, until browned, about 3 minutes.

Transfer to a plate using a slotted spoon; set aside.

Add the celery, onion and bell pepper to the skillet and cook, stirring occasionally, until lightly browned and crisp-tender, about 3 minutes.

Add the garlic and Cajun seasoning; cook, stirring, 30 seconds.

Add the rice and cook, stirring, until warmed through, about 3 minutes.

Add the crawfish and sausage; cook, stirring, until warmed through, about 2 minutes.

Season with 1/2 teaspoon salt and stir in the scallions. Top with cilantro.









Fiery Cajun Shrimp, Paula Deen

Prep: 10 min
Cook: 20 min
Yield: 8 servings

2 cups (4 sticks) melted butter
1/4 cup Worcestershire sauce
1/4 cup fresh lemon juice
2 tablespoons ground pepper
2 tablespoons hot sauce (recommended: Texas Pete)
4 cloves garlic, minced
2 teaspoons salt
5 pounds unpeeled medium shrimp
2 lemons, thinly sliced
French bread, for dipping

Preheat the oven to 400 degrees F.

Stir together the butter, Worcestershire sauce, lemon juice, pepper, hot sauce, garlic, and salt.

Pour half this mixture into a large heatproof dish. Layer half the shrimp and half the lemon slices in the dish; then form a second layer with the remaining shrimp and lemon slices, and pour remaining sauce into the dish.

Bake, uncovered, for 20 minutes, or until the shrimp are pink, stirring twice.

Pour off the sauce into individual serving dishes. Serve the shrimp with plenty of French bread for dipping in the spicy butter sauce.









Cajun Shrimp, Food Network

Total: 15 min
Prep: 1 min
Inactive: 10 min
Cook: 4 min
Yield: 20 servings

4 pounds tiger prawns
2 cups extra-virgin olive oil
2 ounces Cajun seasoning

Marinate the prawns with the olive oil and Cajun seasoning. Let sit for about 10 minutes.

Place on a hot grill and cook until just pink and opaque. Serve immediately.









Cajun Fried Okra, Paula Deen

Level: Intermediate Total: 20 min Prep: 5 min Cook: 15 min Yield: 6 to 10 servings

6 cups oil, for frying
1/2 cup cornmeal
1 cup all-purpose flour
1/4 teaspoon Cajun spice
2 pounds fresh okra, sliced 1/2-inch thick
1/2 cup buttermilk

House Seasoning:
1 cup salt
1/4 cup black pepper
1/4 cup garlic powder

Creamy Chili Sauce:
1 cup mayonnaise
3 tablespoons Thai sweet chili sauce
1 tablespoon garlic chili pepper sauce
1/8 teaspoon ground red pepper

2 teaspoons House Seasoning, recipe follows

Creamy Chili Sauce, recipe follows

Heat oil in a large, heavy-bottomed skillet or Dutch oven to 350 degrees F. (You may not need to use this much oil; do not fill the pan more than halfway up the sides with oil.)

In a medium bowl, combine cornmeal, flour, House Seasoning, and Cajun spice.

Dip okra in buttermilk and then dredge in cornmeal-flour mixture to coat well.

Carefully add okra to the hot oil and cook until golden brown. (It may be necessary to fry the okra in batches.)

Remove from oil, drain on paper towels, and then serve immediately.

House Seasoning:
Mix ingredients together and store in an airtight container for up to 6 months.

Creamy Chili Sauce: In a small bowl, combine all ingredients, stirring well. Cover and chill.
Yield: 1 1/4 cups









Cajun Catfish Cakes with Remoulade, Sandra Lee

Level: Easy
Total: 40 min
Prep: 10 min
Inactive: 15 min
Cook: 15 min
Yield: 8 cakes

4 catfish fillets, about 6 ounces each
1 tablespoon plus 1 teaspoon Cajun seasoning
Kosher salt and freshly ground black pepper
1/2 cup canola oil
1 cup crackers, crushed
1 cup plus 2 tablespoons mayonnaise
2 tablespoons plus 1 teaspoon spicy brown mustard
1 large egg, beaten
2 teaspoons hot sauce
1 teaspoon lemon juice
1 teaspoon chopped garlic

Preheat a grill pan over medium-high heat.

Season the catfish on both sides with 1 tablespoon Cajun seasoning, salt, and pepper.

Brush the grill pan with some of the canola oil and grill the catfish until cooked through, 4 to 5 minutes on each side. Remove to a plate and let cool.

Into a large bowl, add the cracker crumbs, 2 tablespoons mayonnaise, mustard, and egg.

Shred the fish with a fork and add to the bowl. Fold everything together. Form into 8 small cakes and set them aside.

In a large skillet over medium heat, add the remaining canola oil. When it is hot, add the catfish cakes and cook until browned on each side, 4 to 5 minutes total. Drain on brown paper.

While the cakes are cooking, make the remoulade: In a bowl, stir together the remaining 1 cup mayonnaise, 1 teaspoon Cajun seasoning, 1 teaspoon mustard, hot sauce, lemon juice, and garlic. (Reserve 1/2 cup remoulade for Round 2 Recipe Cajun Quesadillas.)

Serve the catfish cakes with the remoulade.









Fried Pickles with Cajun Aioli, Damaris Phillips

Total: 40 min
Active: 40 min
Yield: 4 to 6 servings

Cajun Aioli:
1 cup mayonnaise
2 tablespoons lemon juice
1 teaspoon Cajun seasoning
3 green onions, green parts only, sliced

Fried Pickles:
1/2 cup sour cream
3 tablespoons pickle juice
1/2 cup all-purpose flour
1/2 cup stone-ground yellow cornmeal
Pinch cayenne pepper
32 dill pickle slices
Canola oil, for frying
Kosher salt

For the Cajun aioli: In a bowl, whisk together the mayonnaise, lemon juice and Cajun seasoning until combined. Fold in the green onions, cover and refrigerate until ready to serve.

For the fried pickles: Combine the sour cream and pickle juice in a shallow dish.

In a second shallow dish, whisk the flour, cornmeal and cayenne until combined.

Drain the pickles and add them to the sour cream mixture. Then, using a fork, add the pickles, a few at a time, to the flour mixture and toss to coat.

Heat 1/2 inch of canola oil to 350 degrees F in a large cast-iron skillet.

In several batches, fry the pickles, flipping constantly, until golden brown and crispy all over, 2 1/2 minutes per batch.

Drain on a paper-towel-lined baking sheet and season with salt.









Cajun Spicy Rub, Jamie Oliver

Total: 12 min
Prep: 5 min
Cook: 7 min
Yield: 1/2 cup

2 tablespoons paprika
2 tablespoons cayenne pepper
1 tablespoon black peppercorns, ground
2 cloves garlic, peeled and crushed
3 tablespoons onion flakes
2 tablespoons dried oregano
Salt

Pound all the ingredients together until you have a powdery consistency and rub all over your chosen meat.









Grilled Cajun Chicken Thighs, Food Network

Yield: 6 Servings

2 pounds chicken thighs
1/2 cup Kikkoman Low Sodium Soy Sauce
1 tablespoon hot pepper sauce
2 garlic cloves, chopped
1 tablespoon onion powder
1 tablespoon thyme
1/2 teaspoon ground red pepper

Rinse chicken thighs under cold water, pat dry.

Combine Kikkoman Low Sodium Soy Sauce, hot pepper sauce, garlic, onion powder, thyme and red pepper in a plastic zipper bag. Add chicken thighs. Close the bag and turn it to coat chicken.

Marinate at least 30 minutes.

Preheat grill to medium.

Make drainage holes in sheets of Reynolds Wrap Non-Stick Foil with a large grilling fork.

Place foil sheets with holes on grill rack with non-stick (dull) side towards food; immediately place chicken on foil.

Grill chicken 5 minutes; turn. Continue grilling and turning every 5 minutes until chicken is tender and reaches 180°F, for about 30 minutes.










Mini Crab Cakes and Cajun Tartar, Trisha Yearwood

Total: 1 hr 30 min (includes chilling time)
Active: 1 hr
Yield: 12 crab cakes

Cajun Tartar Sauce:
3/4 cup mayonnaise
3 tablespoons sweet relish
1 teaspoon hot sauce, such as Tabasco
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons Cajun seasoning
1/2 teaspoon white vinegar

Crab Cakes:
2 tablespoons salted butter, melted and cooled
2 large eggs
3 tablespoons sour cream
2 tablespoons coarsely chopped fresh parsley
1 teaspoon freshly grated lemon zest
2 tablespoons freshly squeezed lemon juice, plus wedges for serving
3 to 4 dashes hot sauce
1/2 teaspoon Worcestershire sauce
1 1/2 teaspoons Old Bay seasoning
1 tablespoon capers, drained and chopped
2 stalks celery, finely chopped
1/2 teaspoon salt, plus more for sprinkling
1 pound lump crab meat
3/4 cup panko breadcrumbs (see Cook's Note)
1/4 cup vegetable oil

For the tartar sauce: In a small bowl, combine the mayonnaise, relish, hot sauce, salt, pepper, Cajun seasoning and vinegar. Cover and refrigerate for at least 30 minutes, or until ready to serve.

For the crab cakes: Meanwhile, in a large bowl, whisk together the melted butter, eggs, sour cream, parsley, lemon zest, lemon juice, hot sauce, Worcestershire sauce, Old Bay, capers, celery and salt. Gently fold in the crab and breadcrumbs. Form crab cakes by turning out 1/3 cup of the crab mixture for each cake onto a plate. Using the palm of your hand, lightly flatten the top to make patties.

In a large skillet over medium heat, heat the oil until shimmering, about 2 minutes. Cook the crab cakes in batches until brown and crispy, 4 to 5 minutes per side. Transfer to a paper-towel-lined plate to drain and sprinkle with salt. Serve with lemon wedges and a dollop of tartar sauce.

Cook’s Note
Panko breadcrumbs are Japanese breadcrumbs made with crustless bread--a lighter version of traditional crumbs, which are made using the crusts.









Cajun Quesadillas, Sandra Lee

Total: 15 min Prep: 5 min Cook: 10 min Yield: 2 quesadillas

2 tablespoons canola oil
4 large flour tortillas
1 cup shredded Monterey jack cheese, divided
Reserved 1 1/2 cups Chicken Jambalaya [above]
Reserved 1/2 cup remoulade from Cajun Catfish Cakes with Remoulade
Chopped fresh cilantro, for garnish, optional

Heat a large skillet over medium heat and drizzle with canola oil. Place 1 tortilla in the skillet to warm. Sprinkle over half the cheese. Spread half the chicken mixture over the cheese and top with a second tortilla. Cook 3 minutes. Flip it over and cook until the bottom is browned and the cheese is melted, another 2 to 3 minutes. Repeat for the second quesadilla. Slice and serve with the remoulade and top with cilantro, if desired.









Cajun Dirty Rice, Sandra Lee

Level: Easy
Total: 9 min
Prep: 5 min
Cook: 4 min
Yield: 2 servings

2 tablespoons canola oil
1/2 teaspoon crushed red pepper flakes¿
3 cups cooked leftover white rice, from Blackened Catfish with Trinity of Sauteed Vegetables
1 leftover Blackened Catfish fillet, flaked with a fork, from Blackened Catfish with Trinity of Sauteed Vegetables, recipe follows
1 cup leftover Trinity Sauteed Vegetables from Blackened Catfish with Trinity of Sauteed Vegetables, recipe follows¿
1 teaspoon Cajun seasoning¿
1 (15-ounce) can red kidney beans, drained and rinsed¿
Salt and freshly ground black pepper, optional
Salt and freshly ground black pepper, optional¿

Blackened Catfish with Trinity of Sauteed Vegetables
3 cups conventional white rice
1/4 cup canola oil, divided
3 stalks celery, diced
1 medium green bell pepper
1 medium yellow onion, diced
1 teaspoon freshly chopped garlic
Salt and fresh ground black pepper
1/4 teaspoon cayenne pepper
2 teaspoons lemon juice
2 tablespoons freshly chopped parsley leaves
5 catfish fillets, about 1 1/4 pounds
2 tablespoons Cajun seasoning

Heat 2 tablespoons of canola oil in a large skillet over medium heat. Add the red pepper flakes, and let it infuse in the oil for 15 to 20 seconds. Add the leftover white rice, flaked catfish fillet, sauteed vegetables, Cajun seasoning, and the kidney beans. Stir to combine and cook until the mixture is heated through, about 3 minutes. Taste and season with salt and pepper, if desired.

Transfer to a serving platter and serve.

Blackened Catfish with Trinity of Sauteed Vegetables

n a large pot, bring 5 1/4 cups of water to a boil over medium heat. Add the rice, turn the heat down to low and simmer until rice has absorbed all the water and is light and fluffy, about 15 to 20 minutes. Reserve 3 cups of cooked rice for round 2 recipe: Cajun Dirty Rice. Transfer the rice to a serving bowl and set aside.

In a large skillet over medium-high heat, add 2 tablespoons of canola oil. Add the celery, green pepper, onion, garlic, and season with salt, pepper and cayenne pepper. Saute until slightly tender about 5 minutes. Add the fresh lemon juice and chopped parsley and cook for another minute. Reserve 1 cup of the sauteed vegetables for round 2 recipe: Cajun Dirty Rice. Transfer the vegetables to a serving bowl and set aside.

While the vegetables are sauteing, heat a cast iron skillet or griddle over high heat. Brush the catfish with the remaining canola oil and then sprinkle both sides with Cajun seasoning. Place the catfish onto into the hot pan and cook, about 2 to 3 minutes on each side.

Arrange the catfish on a serving platter and serve with rice and sauteed vegetables.









Fried Oysters, The Neelys

Level: Intermediate
Total: 30 min
Prep: 20 min
Cook: 10 min
Yield: 4 to 6 servings

Peanut oil, for frying
3/4 cup buttermilk
1 teaspoon garlic powder
1 teaspoon paprika
Dash hot sauce, such as Tabasco
1 cup cornmeal
1 cup all-purpose flour
Kosher salt and freshly ground black pepper
36 shucked oysters
Remoulade Sauce, for serving, recipe follows

Remoulade Sauce:
1 cup mayonnaise
1 tablespoon Creole mustard
1 tablespoon paprika
1 tablespoon white wine vinegar
1 tablespoon Worcestershire sauce
Dash hot sauce
Kosher salt and freshly ground black pepper

Special equipment: deep fryer

Heat oil in a deep fryer to 350 degrees F.

Whisk together the buttermilk, garlic powder, paprika and hot sauce in a casserole dish. Whisk together the flour, cornmeal, salt and pepper together in a separate casserole dish.

Add the oysters to the buttermilk and let soak. Then remove, letting the excess drip off, and dredge through the cornmeal mixture, tapping off the excess. Fry in the hot oil in batches, until golden and crisp, about 2 minutes. Remove to a paper towel-lined plate and sprinkle with salt and pepper. Serve hot with the Remoulade Sauce.


Remoulade Sauce:

Mix together the mayonnaise, mustard, paprika, vinegar, Worcestershire sauce and hot sauce in a small bowl until well combined. Season with salt and pepper. Serve immediately or cover with plastic wrap and refrigerate until serving.









Cajun Red Bean and Rice Soup, Sandra Lee

Level: Easy Total: 15 min Prep: 5 min Cook: 10 min Yield: 4 servings

4 cups chicken broth 1 teaspoon Cajun seasoning 1 teaspoon hot sauce Reserved 1 1/2 cups Chicken Jambalaya 1 (15-ounce) can red kidney beans, drained and rinsed Kosher salt and freshly ground black pepper 2 scallions, sliced

In a medium saucepan over medium heat, add the broth, Cajun seasoning, and hot sauce and bring to a simmer. Stir in the jambalaya and beans and cook until hot, about 5 minutes. Taste and adjust the seasoning with salt and pepper. Serve, garnished with scallions.









Shrimp Etouffee, Paula Deen

Level: Easy
Total: 1 hr 10 min
Prep: 25 min
Cook: 45 min
Yield: 6 to 8 as a main course, or 10 to 12 as part of a buffet

1/2 cup oil
1/2 cup all-purpose flour, plus extra flour, optional
1 cup chopped yellow onion
1/2 cup chopped green bell pepper
1 cup chopped celery
3 cloves garlic, finely minced
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/2 teaspoon cayenne pepper, more if desired
1 teaspoon Cajun seasoning
1/2 cup minced green onions, plus extra for garnish
1/2 cup minced fresh parsley leaves
2 to 3 dashes hot sauce (recommended: Tabasco)
1 (8-ounce) can clam juice
1 (14.5-ounce) can diced tomatoes (recommended: Ro'tel)
Salt (Cajun seasoning has salt already)
2 pounds small or medium shrimp peeled and deveined (recommended: (31/35 size count)
1/2 stick butter
Rice, optiona
Diced green onions, for garnish

Note: To make roux, use oil instead of butter, because butter burns

Make the roux, mix oil and flour in a large heavy saucepan over low heat. Whisk flour into the oil to form a paste. Continue cooking over low heat and whisk continuously, until the mixture turns a caramel color and gives off a nutty aroma, about 15 to 20 minutes.

To the roux, add the onion, green pepper, celery, and garlic and cook over low heat about 5 minutes, until the vegetables are limp.

Add the black pepper, white pepper, cayenne pepper, Cajun seasoning, green onions, parsley, and hot sauce to taste.

Add 1 can clam juice and the tomatoes with their juice, stir to blend.

Add the salt, starting with 1 teaspoon, then add more if needed. Bring the mixture to a boil, reduce the heat to low and simmer for 10 to 15 minutes.

Add shrimp and stir. It will take about 3 minutes for shrimp to cook, don't overcook.

Remove from heat. Add the butter and stir; the heat from the dish will melt the butter. Transfer the etouffee to a tureen, serving bowl, or if you prefer, over rice. Garnish with the green onions.









Creole Potato Salad, Sam Carroll and Cody Carroll

Level: Easy
Total: 35 min
Active: 20 min
Yield: 4 to 6 servings

4 medium russet potatoes, peeled and diced
Kosher salt and freshly ground black pepper
4 hard boiled eggs, peeled and chopped
1 1/2 tablespoons Creole mustard
1 1/2 tablespoons yellow mustard
3/4 cup mayonnaise
3 tablespoons sweet pickle relish

Add potatoes to a large pot of cold water and season with salt. Bring to a boil, reduce to a simmer and cook until tender, 12 to 15 minutes. Drain well.

Mix together the eggs, mustards, mayonnaise, pickle relish and some salt and pepper to taste in a large bowl. Add the drained potatoes and stir well to combine.









Chicken Enchiladas, Ree Drummond

Level: Intermediate
Total: 1 hr 40 min (includes standing time)
Active: 50 min
Yield: 6 servings

10 to 12 corn tortillas
2 tablespoons cumin
2 tablespoons chili powder, plus more for sprinkling
2 tablespoons Cajun spice
1 teaspoon salt
1 teaspoon freshly ground black pepper
2 boneless, skinless chicken breasts
1/4 cup vegetable oil
1 large onion, diced
Three 15-ounce cans green enchilada sauce (or use red if preferred!)
3 cups grated Cheddar-Jack cheese, plus more if needed
Sour cream, for serving
Diced tomatoes, for serving
Chopped fresh cilantro, for serving
Lime wedges, for serving

Preheat the oven to 350 degrees F.

One at a time, hold the tortillas over the stovetop burner (heated to medium heat) to brown slightly, about 30 seconds per side. Set the warmed tortillas aside.

n a bowl, mix together the cumin, chili powder, Cajun spice, salt and pepper. Sprinkle both sides of the chicken breasts with the spice mix.

Heat the oil in a skillet over medium heat and cook the chicken on both sides until done in the middle and the juices run clear, 4 to 5 minutes per side. Set aside on a plate to cool, then shred finely with a fork.

Throw the onions into the same skillet, stir them around and cook until deep golden brown and caramelized, 4 to 5 minutes; set them aside on a plate. Pour the enchilada sauce into the skillet and reduce the heat to low, allowing it to warm through.

To assemble the enchiladas: Pour 2 cups of the sauce into a 9-by-13-inch casserole dish and leave the rest in the skillet. Dip a tortilla into the sauce in the skillet, then lay it on a baking sheet or plate. Sprinkle some cheese down the middle, followed by some chicken and finally, some of the caramelized onions. Roll it up tightly, then place it seam-side down in the casserole dish. Repeat with the rest of the tortillas. Pour the rest of the sauce over the enchiladas, then sprinkle on the rest of the cheese. Give it a final sprinkling of chili powder.

Bake until hot and bubbly, 30 minutes. Let it sit for 15 to 20 minutes before serving.

Serve the enchiladas topped with a dollop of sour cream, a sprinkle of diced tomatoes, a sprinkling of cilantro and a wedge of lime.









Spicy Vegetarian Red Beans and Rice, Guy Fieri

Level: Easy
Total: 14 hr 15 min (includes soaking time)
Active: 1 hr
Yield: 4 to 6 servings

1 pound dried red beans, sorted through for stones
2 tablespoons canola oil
3 tablespoons minced garlic
2 medium carrots, peeled, 1/2-inch dice
2 celery stalks, 1/2-inch dice
1 large sweet onion, 1/2-inch dice
1 medium red bell pepper, 1/2-inch dice
Freshly ground black pepper
6 cups lightly packed torn kale leaves, ribs removed
2 canned chipotle chilies in adobo, minced
1 tablespoon adobo sauce (from canned chipotles)
1 tablespoon Worcestershire sauce
1 tablespoon smoked paprika
2 teaspoons onion powder
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon cayenne pepper, or as needed
2 bay leaves
Kosher salt
Hot sauce, such as Tabasco
4 cups steamed long-grain white rice
1/4 cup sliced green onion, for garnish
1 lemon, cut into wedges

Place the beans in a large bowl. Cover with water and soak overnight. Rinse and drain.

Set a large heavy saucepan (Dutch oven works well) over medium heat. Add the oil and saute the garlic, carrots, celery, onions and bell peppers, about 5 minutes. Season with pepper (do not add salt at this stage or the beans will get tough while cooking). Add the red beans, kale leaves, chipotles and sauce,Worcestershire, smoked paprika, onion powder, thyme, oregano and cayenne. Stir well to combine everything, and then add the bay leaves and 8 cups water. Bring to a boil, reduce the heat to medium and simmer uncovered, stirring occasionally, until the bean mixture thickens, about 1 1/2 hours. Add more water as it cooks if necessary. Season well with salt once the beans are tender.

When done, remove the bay leaves. Then carefully ladle out about 1 cup of the bean mixture into a food processor and puree (or mash with a fork). Return the puree to the pan, taste and season again with salt and black pepper. Add hot sauce to taste at this stage.

Serve the red beans on top of steamed white rice and garnish with sliced scallions and a squeeze of fresh lemon juice.









Pat's Crawfish Etouffee, Patrick Mould

Level: Easy
Total: 35 min
Prep: 10 min
Cook: 25 min
Yield: 4 servings

1/4 pound butter
3 cups minced onions
1 tablespoon minced garlic
1 tablespoon fresh thyme leaves
1 tablespoon all-purpose flour
1 cup chicken broth
1 tablespoon Cajun seasoning
1 teaspoon paprika
1 teaspoon hot pepper sauce
1 pound crawfish tails, bag reserved
1 tablespoon water
1/4 cup chopped green onions
2 tablespoons chopped parsley leaves

Heat butter over a medium heat in a medium saucepot. Add onions and garlic and saute until onions begin to turn clear. Add thyme and flour and cook for 1 minute, being careful not to brown flour. Add chicken broth, Cajun seasoning, paprika, and hot sauce. Cook for an additional 2 to 3 minutes. Stir in crawfish tails. Rinse out the bag that the crawfish tails were in with 1 tablespoon of water, and add water to pot. Cover and simmer for 10 minutes, stirring occasionally. Stir in green onions and parsley. Serve with steamed rice.

Cook’s Note: Serving suggestion: steamed rice









Blackened Catfish, The Neelys

Level: Easy
Total: 4 hr 23 min
Prep: 15 min
Inactive: 4 hr
Cook: 8 min
Yield: 4 servings

2 tablespoons peanut oil, for frying
4 catfish filets
1 1/2 tablespoons salt
1 tablespoons freshly ground black pepper
1 tablespoons cayenne pepper
1 tablespoons garlic powder
1 tablespoons onion powder
1 tablespoons thyme
Cajun Remoulade, recipe follows

Cajun Remoulade:
2 tablespoon chopped Gherkin pickles
2 teaspoons capers
1 teaspoon chopped parsley
1/4 teaspoon salt
1/8 teaspoon black pepper
Dash hot sauce
1/8 teaspoon cayenne pepper
1/2 cup mayonnaise

Preheat a cast iron skillet to medium high with peanut oil.

Mix dry ingredients together. Cover both sides of catfish with the seasoning mix and place in skillet.

Cook on one side for 4 minutes and turn when cooked halfway through. Cook for another 4 minutes on the other side. Remove from pan and serve with Cajun remoulade.

Cajun Remoulade:

Mix all ingredients together well. Cover and refrigerate until ready to serve.









Cheesy Cauliflower Soup, Ree Drummond









Blanched Broccoli and Cheese Dipping Sauce, Ree Drummond

Level: Easy
Total: 20 min
Prep: 15 min
Cook: 5 min
Yield: 4 to 6 servings

2 heads broccoli, cut into florets
4 tablespoons butter
3 tablespoons all-purpose flour
3 cups milk
2 cups grated mild Cheddar
4 ounces cream cheese, softened
1/2 teaspoon salt
1/4 teaspoon Cajun spice
1/4 teaspoon mustard powder
Black pepper

Blanch the broccoli by throwing florets into boiling water for 30 seconds, then draining and pouring into ice water. When cool, drain and set aside. Keep in the fridge to keep cool.

To make the sauce, melt the butter in a pot over medium heat and sprinkle in the flour. Whisk to combine and cook until thick, about 1 minute. Pour in the milk and heat until it thickens. Add the grated cheese, cream cheese, salt, Cajun spice, mustard powder and pepper to taste. Stir to melt. Taste and adjust seasonings. Serve hot with the cold broccoli and use as a dipping sauce.









Slow Roasted Fried Chicken, Robert Irvine









Maxey's Dirty Rice, Cajun's Patio Grill

Total: 45 min
Prep: 15 min
Cook: 30 min
Yield: 4 servings

1 pound chicken gizzards
1/4 pound chicken liver
1/2 pound ground pork
1 pound ground beef
1/4 cup oil
1 cup chopped onion
8 garlic cloves, chopped finely
1 cup chopped celery
1/2 cup chopped green onions, both white and green parts
1/4 cup chopped parsley
4 cups rice, cooked
1 teaspoon Worcestershire sauce
Salt and freshly ground black pepper
Red chile flakes

Put gizzards and liver in separate saucepan. Cover with water and simmer until tender. Chop fine and set aside. Saute ground meats in oil until well done. Add gizzards and simmer for 15 minutes. Add onion, garlic, celery, and green onions. Cook until tender. Add livers, parsley, and Worcestershire sauce. Cook about 15 minutes. Add rice then season with salt, pepper, and red chile flakes.









Puerto Rican Remoulade (Mayoketchup), W.E.P.A.! at Brix 581

Level: Easy
Total: 25 min
Active: 25 min
Yield: 5 cups

2 cups mayonnaise
1 cup tomato ketchup
1/4 cup granulated garlic
1/4 cup minced garlic
3 tablespoons Sofrito, recipe follows
2 tablespoons adobo seasoning
2 tablespoons Cajun spice
2 tablespoons granulated onion
1/4 teaspoon cayenne
1/4 teaspoon black pepper
1/2 onion

Sofrito:
1 onion, sliced
1 green bell pepper, stemmed and seeded
2 cups sweet mini peppers, stemmed
1 cup whole or minced garlic
8 bunches cilantro

[Sofrito, sofregit, soffritto, or refogado is a sauce used as a base in Spanish, Italian, Portuguese and Latin American cooking. Preparations may vary, but it typically consists of aromatic ingredients cut into small pieces and sauteed or braised in cooking oil. Wikipedia]

Combine the mayonnaise, ketchup, granulated garlic, minced garlic, Sofrito, adobo seasoning, Cajun spice, granulated onion, cayenne, black pepper and onion in a blender. Blend to an even consistency.


Sofrito:

Combine the onion, bell pepper, sweet peppers, garlic and cilantro in a blender. Blend to an even consistency, 30 seconds.









Hot and Spicy Fajitas, Mauricio Benard

Level: Easy
Total: 2 hr
Prep: 1 hr
Cook: 1 hr
Yield: 4 servings

2 tablespoons olive oil
1 white onion, sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
6 button mushrooms, sliced
6 green onions, sliced
1 carrot, cut into julienne strips
Salt
Black pepper
Soy sauce
1/2 pound chicken breast strips
1/2 pound skirt steak
1/2 pound shrimp, peeled and de-veined
1/2 pound Cajun sausage
Assorted chiles (recommended: habanero, pasilla, Anaheim, jalapeno), roasted
1 lime, juiced
Guacamole, recipe follows
Salsa, recipe follows

Guacamole:
4 avocados, mashed
1 tomato, diced
1 white onion, diced
2 teaspoons finely chopped cilantro leaves
1 lime, juiced
2 teaspoons finely grated Parmesan
1 teaspoon hot sauce
Salt
Pepper

Salsa:
4 tomatoes
2 white onions
2 chiles (recommended: habanero, pasilla, Anaheim, yellow, or jalapeno), roasted
Olive oil
Black pepper
Chili powder
1 lime, juiced
1 tablespoon chopped cilantro
Cumin
Garlic salt

In a large skillet, heat olive oil over medium-high heat. Add vegetables, season with salt, pepper, and soy sauce, to taste, and saute until tender yet still crisp, about 8 minutes. Remove vegetables from skillet and reserve.

Preheat a grill to medium-high heat. Grill the chicken, steak, shrimp, and sausage; it is best to select a different area of the grill for each, as they all have very different cooking times. As each is cooked through, remove from the grill, cut into strips, and reserve.

Heat the same large skillet until very hot and return the vegetables to the pan. Layer the assorted roasted chiles on top and then lay the meat on top of the chiles. Add the lime juice for that famous fajita sizzle and serve immediately with the Guacamole and Salsa.

Guacamole:

Combine all ingredients in a bowl and stir mix well. Season with salt and pepper, to taste.

Salsa:

Preheat a grill to high.

Coat the tomatoes, onions, and chiles in olive oil, black pepper, and chili powder, to taste. Blacken vegetables on the grill. Remove from the heat and then dice when cool enough to handle. Mix together in a bowl with the lime juice and cilantro. Season, to taste, with cumin, garlic salt, and additional pepper and chili powder.









Veggie Empanada, Argie Grill

Level: Advanced
Total: 2 hr 55 min
Prep: 25 min
Inactive: 2 hr
Cook: 30 min
Yield: 10 to 12 empanadas

1/2 cup vegetable shortening
2 pounds onions, diced
1 1/2 tablespoons chopped shallots
1 tablespoon chopped garlic
2 tablespoons tomato sauce
1 tablespoon tomato paste
3 tablespoons chopped mixed green and red peppers
1 1/2 tablespoons chopped fresh parsley leaves
2 tablespoons chardonnay wine
1 tablespoon vegetable stock
4 ounces portobello mushrooms, chopped
4 ounces carrots, diced
4 ounces green zucchini, diced
4 ounces yellow squash, diced
8 ounces broccoli, diced
8 ounces mixed vegetables
8 ounces chopped fresh spinach
8 ounces creamed corn
1 1/2 teaspoons crushed red pepper flakes
1 1/2 teaspoons paprika
1 1/2 teaspoons dried oregano
1 1/2 teaspoons Cajun seasoning
Salt and pepper
12 Empanada dough disks
2 large egg yolks, beaten

In a large pot, over medium heat, melt the vegetable shortening. Add the onions, shallots, and garlic and cook until they are soft but not browned.

Lower the heat and add the tomato sauce, tomato paste, chopped mixed green and red peppers, parsley, wine, stock, and mushrooms.

Bring a large pot of water to the boil. Add the carrots, zucchini, squash, and broccoli and cook until the vegetables are al dente. Add the mixed vegetables and spinach and heat through. Drain the vegetables and put them into an ice bath. When cool, drain well.

Put the vegetables back into the pot along with the creamed corn. Mix in the red pepper flakes, paprika, oregano, Cajun seasoning, and salt and pepper, to taste. Refrigerate for at least 2 hours.

Preheat the oven to 375 degrees F. Line a cookie sheet with parchment paper.

Place 1/4 cup vegetable mixture on the middle of each empanada dough disk. Avoid reaching the edges with the filling because oiliness will prevent good sealing. Slightly wet the edges, fold in half, and stick edges together. The shape should resemble a half-moon. Seal by pinching the edge between your thumb and index finger to make a curl about 5 or 6 times. Other sealing procedures like pinching without curling or using a fork to seal will not prevent the juices from leaking.

Place the finished empanadas on the cookie sheet and brush them with the egg yolk. Cook until they are golden brown, about 25 to 30 minutes.









Crab Fritters with Spicy Mayo, Robert Irvine

Level: Intermediate
Total: 50 min
Prep: 25 min
Inactive: 20 min
Cook: 5 min
Yield: about 8 servings

Fritter batter:
1 1/4 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons canola oil
1 1/3 cups milk
1 egg
Freshly ground black pepper
1 quart canola oil (approximately, as needed for deep frying)

Crab:
2 cups panko (Japanese) bread crumbs
1 tablespoon Irvine Spices Cajun Seasoning
1/2 cup mayonnaise
1/4 cup chopped fresh parsley leaves
1/8 cup fresh lemon juice
1 pound lump crabmeat, picked for shells and with excess liquid carefully squeezed out without breaking up lumps

Spicy Mayo:
1 cup mayonnaise
1 tablespoon Irvine Spices Specialty Chipotle Chile Powder
Salt

To make the fritter batter, combine flour, baking powder and salt in a large bowl. In another smaller bowl, whisk together oil, milk, egg and black pepper. Add the egg mixture to the flour mixture and combine until all dry ingredients are moistened.

Heat oil to 375 degrees F in a deep-fryer.

Mix panko bread crumbs, Cajun Seasoning, mayonnaise, parsley and lemon juice. Fold in crab meat, trying to avoid breaking up lumps. Form crab mixture into "cocktail size" balls. Place the crab ball on a slotted spoon, and holding over the bowl of fritter batter, ladle enough of the batter over it to coat. Deep-fry in hot oil until golden brown and drain.

Whisk together mayonnaise and Chipotle Chile Powder. Season, with salt, if needed. Serve crab fritters with spicy mayo as a dipping sauce.









Guy's Caesar Salad, Guy Fieri

Level: Easy
Total: 10 min
Prep: 10 min
Yield: 4 servings

1 egg*
1 teaspoon Worcestershire sauce
2 cloves garlic, minced
1/3 cup lemon juice
1 teaspoon anchovy paste
1 cup extra-virgin olive oil
Salt and freshly ground black pepper
3 heads of Romaine lettuce
1/3 cup grated Parmesan, for garnish

Beat the egg in a large mixing bowl. Add the rest of the ingredients except the lettuce and the cheese and whisk to combine.

Cut the stems off the heads of Romaine and fan out the lettuce on a serving platter. Sprinkle the Parmesan over the lettuce and drizzle the dressing on top. Serve immediately.









Blackened Catfish with Trinity of Sauteed Vegetables, Sandra Lee

Level: Easy
Total: 30 min
Prep: 10 min
Cook: 20 min
Yield: 4 servings

3 cups conventional white rice
1/4 cup canola oil, divided
3 stalks celery, diced
1 medium green bell pepper
1 medium yellow onion, diced
1 teaspoon freshly chopped garlic
Salt and fresh ground black pepper
1/4 teaspoon cayenne pepper
2 teaspoons lemon juice
2 tablespoons freshly chopped parsley leaves
4 catfish fillets, about 1 pound
2 tablespoons Cajun seasoning

In a large pot, bring 5 1/4 cups of water to a boil over medium heat. Add the rice, turn the heat down to low and simmer until rice has absorbed all the water and is light and fluffy, about 15 to 20 minutes. Reserve 3 cups of cooked rice for another use, such as Cajun Dirty Rice. Transfer the rice to a serving bowl and set aside.

In a large skillet over medium-high heat, add 2 tablespoons of canola oil. Add the celery, green pepper, onion, garlic, and season with salt, pepper and cayenne pepper. Saute until slightly tender about 5 minutes. Add the fresh lemon juice and chopped parsley and cook for another minute. Reserve 1 cup of the sauteed vegetables for another use, like Cajun Dirty Rice. Transfer the vegetables to a serving bowl and set aside.

While the vegetables are sauteing, heat a cast iron skillet or griddle over high heat. Brush the catfish with the remaining canola oil and then sprinkle both sides with Cajun seasoning. Place the catfish onto into the hot pan and cook, about 2 to 3 minutes on each side.

Arrange the catfish on a serving platter and serve with rice and sauteed vegetables.









Spicy Shrimp, The Marina

Level: Easy
Total: 1 hr 20 min
Prep: 15 min
Inactive: 1 hr
Cook: 5 min
Yield: 4 servings

24 Black Tiger Shrimp (16/20 size, shell on)
4 tablespoons Old Bay seasoning
4 tablespoons Cajun seasoning
1 1/2 cups beer
Lettuce leaf
Lemon wedges
Cocktail sauce

Toss shrimp with Old Bay and Cajun seasonings. Refrigerate for 1 hour. Bring the beer to a boil in a saucepan. Add the shrimp and boil until firm and pink, about 3 minutes. Drain. Arrange hot shrimp on a lettuce leaf on a salad plate. Garnish with lemon wedges. Serve with cocktail sauce.









David's Sweet Shrimp Kabob's, David Mouton

Level: Easy
Total: 20 min
Prep: 10 min
Cook: 10 min
Yield: 2 servings

Wooden skewers, soaked in water for 30 minutes
6 shrimp, deveined
1/4 cup favorite seafood seasoning mix
8 ounces Italian dressing
2 ounces Worcestershire sauce
2 ounces honey

Preheat a grill.

On wooden skewers, place deveined, curled shrimp, and season with your favorite seafood seasoning mix.

In bowl, mix Italian dressing, Worcestershire sauce, and honey. Heat lightly in the microwave.

Cook kabobs over medium/hot flame. When shrimp start to turn pink baste with Italian dressing mix and turn. Repeat every 3 to 4 minutes until

done.

Serve hot off the grill. Sit back and watch the smiles!








Fried Okra with Tomatoes, Sandra Lee

Level: Easy
Total: 31 min
Prep: 8 min
Inactive: 5 min
Cook: 18 min
Yield: 4 servings

1 cup buttermilk
1 (16-ounce) bag frozen okra, thawed
2 cups peanut oil
1 (8.5-ounce) box corn muffin mix (recommended: Jiffy)
1 (10-ounce) can diced tomatoes and green chiles (recommended: Ro'tel)
2 tablespoons tomato paste
1 tablespoon Creole or Cajun seasoning
2 tablespoons heavy cream
Salt and freshly ground black pepper

In a large bowl combine buttermilk and okra and let sit for 5 minutes

In a large cast iron skillet, heat peanut oil over high heat to 375 degrees F.

In a large bowl add the corn muffin mix. Using a slotted spoon remove the okra from the buttermilk and place it into the bowl with the corn muffin mix. Gently toss making sure all okra is well coated.

Carefully add half the breaded okra to skillet and fry for about 6 minutes, or until golden brown. Use a slotted spoon to remove okra to the paper towel lined plate. Fry remaining okra.

While okra is frying, in a large saucepan, combine diced tomatoes and chiles, tomato paste and Creole seasoning. Heat through over medium heat. Stir in heavy cream, season with salt and pepper and bring to a simmer. Remove to plate and top with fried okra. Serve immediately.









Crab Burgers with Celery Root Remoulade Slaw, Guy Fieri

Level: Easy
Total: 1 hr 40 min
Prep: 45 min
Inactive: 30 min
Cook: 25 min
Yield: 4 servings

For the crab burgers:
1/3 cup mayonnaise
1 large egg, lightly beaten
2 tablespoons thinly sliced scallions, white tip only
1/2 teaspoon Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon hot sauce
Salt and freshly cracked black pepper
1 pound lump crabmeat, picked over for shells
2 1/2 cups panko bread crumbs
1 cup vegetable oil, for frying
4 kaiser rolls
2 tablespoons unsalted butter, room temperature
4 pieces butter lettuce
1 large heirloom tomato, sliced

For the Remoulade Slaw:
1/2 cup mayonnaise
1/2 cup sour cream
2 tablespoons apple cider vinegar
2 tablespoons Dijon mustard
1 lemon, juiced
1/2 teaspoon paprika
1/2 teaspoon cayenne
1/4 cup chopped Italian parsley leaves
Salt and freshly cracked black pepper
1 medium celery root, peeled and quartered (about 2 pounds)
Rajun' Cajun Onion Rings, recipe follows

Rajun' Cajun Onion Rings:
1 1/2 cups sour cream
1 1/2 cups milk
2 tablespoons hot pepper sauce (recommended: Crystal)
2 large red onions, sliced into rings
1 teaspoon celery salt
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon mustard powder
1 teaspoon paprika
1 tablespoon chili powder
1 teaspoon white pepper
Salt
2 cups self-rising flour
Vegetables oil, for frying

To make the crab burgers:

In a large bowl, whisk mayonnaise, egg, scallions, Worcestershire sauce, dry mustard, hot sauce, and salt and pepper, to taste. Fold in the crabmeat and 1 cup of the bread crumbs until just combined. Line a baking sheet with parchment paper. Divide the mixture into 4 equal portions and form into patties. Put the patties on the baking sheet, cover with plastic wrap and refrigerate for at least 30 minutes to firm up.

Meanwhile make the slaw: In a small bowl, whisk the mayonnaise, sour cream, vinegar, Dijon, lemon juice, paprika, cayenne, parsley and salt and pepper, taste. Using the grater attachment on the food processor or a box grater, grate the celery root. Work quickly so that the root doesn't turn brown. Transfer to a medium bowl, add pour the dressing over the celery root. Toss to combine and refrigerate for at least 10 minutes before serving.

Remove the crab patties from the refrigerator. Place the remaining bread crumbs in a shallow dish. Dredge the patties in the bread crumbs and pat along the edges.

Heat the oil in a 12-inch cast iron skillet over medium-high heat until the oil is hot but not smoking. Place the patties into the oil and cook about 3 minutes per side. Transfer to paper towel lined plate to drain. Season the patties with salt while they are still warm. Place on baking sheet to hold in a preheated 250 degree oven while you toast the buns.

Slice the kaiser rolls in half, butter, put on a sheet pan and toast under the broiler.

To assemble the burgers, place a patty on the bottom half of each bun and top with the Celery Root Slaw, a piece of lettuce and a tomato slice. Cover with the other half of the bun and serve with Rajun' Cajun Onion Rings.

Rajun' Cajun Onion Rings:
In a large bowl, whisk together the sour cream, the milk and the hot sauce. Add the onion rings and set aside while you season the flour. In a large baking dish or pie plate, combine the celery salt, onion powder, garlic powder, mustard powder, paprika, chili powder, white pepper, salt and the flour.

Heat about 3 inches of oil to 350 degrees F in a large Dutch oven.

Remove the onion rings from the liquid mixture and dredge in the flour mixture. Repeat the process to double coat the rings. Place the onion rings into the oil in batches and fry until golden brown and crispy, about 5 minutes. Drain the onion rings on a paper towel lined plate and season with salt while still hot, then transfer to a serving platter.









Muffaletta Salad, Rachael Ray

"Traditional Olive Salad to pair with our Muffaletta Sandwich. Crush, slice or dice the green and black olives (your preference) and add to a large bowl. Add the garlic, picked vegetables, celery salt, oregano, basil, pepper, red wine and olive oil and combine."

Level: Easy
Total: 10 min
Prep: 10 min
Yield: 4 servings

1 cup mixed cracked good quality olives, coarsely chopped
2 cups giardiniera salad (pickled cauliflower, hot peppers and carrots), drained
5 to 6 ribs celery from the heart, chopped
1/4 cup soft sun-dried tomatoes, chopped
1 fresh green bell pepper, seeded and chopped
1/2 red onion, chopped
1/2 pound stick salami, diced
1/2 pound thick cut ham, chopped
1/2 pound provolone, chopped
3 tablespoons red wine vinegar
1/4 cup extra-virgin olive oil, eyeball it
Salt and pepper

Combine olives, giardiniera, celery, sun-dried tomatoes, pepper, onion, salami, ham, and provolone. Dress with vinegar and olive oil, season with salt and pepper and let stand a few minutes before serving.









Crab Cakes with Sassy Tartar, Sandra Lee

Level: Easy
Total: 16 min
Prep: 10 min
Cook: 6 min
Yield: 6 cakes

Sassy Tartar Sauce:
1 (10-ounce) bottle tartar sauce
2 teaspoons Cajun seasoning
6 dashes hot sauce
1 scallion finely chopped

Crab Cakes:
12 ounces lump crabmeat, drained
1/4 cup mayonnaise
1/2 cup herb seasoned bread crumbs
1 tablespoon seafood seasoning (recommended: Old Bay)
1 egg
1 teaspoon lemon juice
10 saltine crackers
Vegetable oil, for frying

Sassy Tartar Sauce: In small bowl combine all ingredients and mix well.

Crab Cakes: In a medium bowl, add crabmeat, mayonnaise, bread crumbs, seafood seasoning, egg, and lemon juice. Stir to combine. Form 6 crab cakes approximately 2 1/2 inches diameter and place on baking sheet.

In small plastic bag crush the saltine crackers and place into shallow dish. Lightly dredge the formed crab cakes into the crushed crackers and set aside.

In a large skillet over medium heat, add enough oil to cover bottom of pan. When oil is hot, fry crab cakes in batches for about 3 minutes per side or until just golden brown. Transfer to a sheet pan or plate lined with a paper towel.

Serve crab cakes with tartar sauce.









Deep-South Shrimp and Crawfish Stew, Robert Irvine

Level: Intermediate
Total: 1 hr 5 min
Prep: 30 min
Cook: 35 min
Yield: 6 servings

2 teaspoons paprika
2 teaspoons dried thyme, ground to a powder with a mortar and pestle
2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon dried basil, ground to a powder with a mortar and pestle
1 teaspoon chili powder
1 pound crawfish, rinsed well in several changes of cold water and eviscerated
1 pound (31 to 40 size) shrimp, deveined

Sauce:
1 large clove garlic, lightly crushed with the side of a knife blade and minced
4 to 6 scallions, white and tender green parts only
1 bay leaf
1/4 teaspoon ground nutmeg, optional
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1 cup milk
1/2 cup grated Cheddar
1/2 cup grated Gruyere
White pepper
Salt, if needed

Topping:
1/2 cup panko bread crumbs
1 tablespoon finely chopped fresh parsley leaves (from about 3 large sprigs)
2 tablespoons grated Parmesan
2 tablespoons grated Cheddar
1 teaspoon Irvine Spices Cajun Seasoning
2 teaspoons prepared horseradish
4 hard boiled eggs, peeled while still warm, and chopped

Bring 4 cups of water to a boil in a medium saucepan.

To a 1-gallon plastic bag add paprika, ground thyme, salt, ground black pepper, basil, and chili powder, and shake to combine. Add the crawfish and shrimp to the bag in batches and shake to coat. Add the crawfish and shrimp a little at a time to the boiling water so as not to stop the boil, and let cook until pink and the crawfish is curled.

As they are cooked, use a slotted spoon to remove the crawfish and shrimp to a platter and set aside until they are cool enough to handle. Remove the shells from the crawfish and shrimp and add the shells back to the pot of cooking liquid, and allow to reduce by two-thirds. (The shells of crawfish are removed by cracking the tail with both hands and forcing it back out through the curve of the tail.) Reserve the crawfish and shrimp meat until needed. When reduced, strain the cooking liquid into a bowl.

For the sauce:

In another saucepan, combine the garlic, scallions, bay leaf, nutmeg, if using, and butter over medium heat. Add flour to make a roux and allow it to cook until blond, then begin whisking in the milk. Into the bowl of reduced seafood cooking liquid, whisk the Cheddar and Gruyere cheeses. Add this to the milk mixture and simmer for 15 minutes, stirring frequently. Remove saucepan from heat, season sauce, to taste, with white pepper, and salt if needed. Remove and discard bay leaf. Immediately put a sheet of plastic wrap on top of the sauce to prevent a skin from forming.

Preheat oven to 350 degrees F.

Make a topping by adding bread crumbs, parsley leaves, Parmesan, Cheddar, Cajun seasoning, horseradish, and hard boiled eggs to a small bowl and combining with a wooden spoon.

Fold the crawfish and shrimp into the sauce a little at a time so you can control the amount of sauce to the amount of seafood. (Do not feel compelled to use all of the sauce.) Spread the mixture into a 3 quart casserole dish. Sprinkle with the topping and heat about 5 minutes in the oven until the topping is browned. Serve family style, garnished with parsley sprigs.









Collard Greens Bubble and Squeak, Robert Irvine

Level: Easy
Total: 1 hr 40 min
Active: 40 min
Yield: 12 servings

Collards:
1 gallon chicken stock
3 cups apple juice
1 cup small diced yellow onion
1 tablespoon Cajun seasoning
6 slices hickory smoked bacon, diced
4 heads collard greens, rinsed

Potatoes:
3 pounds peeled potatoes, medium dice
1/2 cup all-purpose flour
4 ounces unsalted butter
1 tablespoon salt
1 teaspoon white pepper
1/4 cup grapeseed or vegetable oil

For the collards: Add the stock, apple juice, onions, Cajun seasoning, bacon and collard greens in a large pot. Bring to a boil over high heat, then reduce the heat to medium and simmer for 1 hour. Then remove from the heat and drain the liquid from the pot, and allow the collards to cool.

For the potatoes: In a large pot bring 1 gallon of water to a boil, then add the potatoes and cook until softened, 15 to 18 minutes. Then drain. Press the potatoes, half of the flour and the butter through a food mill or ricer into a bowl. Next add the salt and white pepper, then blend with a whisk. Taste and add additional seasoning if needed.

To create the cakes, blend the potatoes with the collards in a bowl. Portion into 6-ounce cakes, about 4-inch rounds. To cook, heat a pan over medium-high heat, then add the oil. Dust the cakes with some of the remaining flour. Place the cakes in the pan and cook until browned, 3 minutes. Then flip and repeat process on second side, 2 to 3 minutes. Remove from the pan and serve.









Cajun Hollandaise, Ree Drummond

Level: Easy
Total: 5 min
Active: 5 min
Yield: about 1 cup

3 large egg yolks
Juice of 1/2 lemon
2 sticks (1 cup) salted butter, melted and hot
1 tablespoon Creole mustard
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon kosher salt

Add the egg yolks and lemon juice to a blender and blend for several seconds. With the blender running, slowly drizzle in the melted butter. Turn off the blender and add the mustard, smoked paprika, cayenne and salt. Blend again and taste. Adjust the seasoning as needed. Keep warm until ready to serve.









Homemade Tartar Sauce, Paula Deen

Level: Easy
Total: 18 min
Prep: 10 min
Cook: 8 min
Yield: 4 servings

1/2 cup mayonnaise
2 tablespoons chopped sweet pickles
2 tablespoons chopped red onion
1 1/2 teaspoons freshly squeezed lemon juice
1/4 teaspoon garlic powder

Combine the mayonnaise, pickles, onion, lemon juice, and garlic powder in a small bowl. Cover and refrigerate until ready to use.









Blackened Shrimp with Mashed Sweet Potatoes and Andouille Cream, Antony Field

Level: Easy
Total: 1 hr
Prep: 25 min
Cook: 35 min
Yield: 4 servings

Mashed Sweet Potatoes:
1 1/2 pounds sweet potatoes, peeled, diced
1 1/2 pounds yukon gold potatoes, peeled, diced
1 tablespoon honey
1/4 pound (1 stick) butter
1/2 teaspoon cinnamon
Salt and black pepper

Andouille Cream:
1 tablespoon olive oil
1 tablespoon minced garlic
2 tablespoons minced shallots
2 tablespoons diced celery
1/2 cup white wine
4 ounces andouille, diced
1 sprig fresh thyme
1 cup heavy cream
1 teaspoon Cajun seasoning
2 tablespoons butter
1 tablespoon Italian flat-leaf parsley, chopped
Salt and black pepper
12 shrimp, 10/20 size, peeled, tail on, butterflied
Blackening spice, to coat shrimp
1/2 cup olive oil

For the sweet potatoes, in a one-gallon saucepot, add the potatoes and cover with water. Bring to a boil and cook until fork tender. When cooked, strain potatoes. In a large bowl, while potatoes are still hot, add honey, butter, cinnamon, salt, and pepper. Mash together and reserve on stovetop with low heat.

For the andouille cream, in a large saute pan with the olive oil, sweat the garlic and shallots. Add the celery and saute for one minute. Add the white wine, sausage, and thyme. Reduce for about one minute to half. Add heavy cream and reduce mixture by half again. Stir in Cajun seasoning and butter, saute for one minute. Stir in parsley and season. Be sure to remove thyme sprig before serving. Reserve on stovetop with low heat.

For the shrimp, dredge shrimp in blackening spice. Season each side of the shrimp with salt and ground black pepper. In a hot saute pan with olive oil, pan sear shrimp. Be sure not to burn the blackening spice, or it will turn very bitter in taste.

For the presentation, spoon the potatoes in the center of a serving plate. Then stand three shrimp on the potatoes, with the tails in on top. Lastly, spoon a portion of the andouille cream on top of the shrimp and potatoes.









Guy's Gumbo Shack - Red Beans and Rice, Gumbo Shack And Guy Fieri

Level: Easy Total: 45 min Prep: 10 min Cook: 35 min Yield: 6 to 8 servings

2 tablespoons butter 2 cups diced green pepper 2 cups chopped onion 1 tablespoon chopped garlic 1 tablespoon salt 2 tablespoons oregano 2 tablespoons black pepper 2 tablespoons sugar 2 tablespoons dried basil 1 tablespoon dried thyme 2 bay leaves 1/4 cup red wine vinegar 1 to 2 pounds smoked sausage (we use Conecuh Sausage) Six 14-ounce cans dark red kidney beans Cooked white rice, for serving

In a large saucepan, melt butter. Add all ingredients except beans and rice and saute until vegetables are soft. Add beans and cook for 30 minutes over medium heat. Use hand blender or potato masher to mash beans until approximately 50 percent of the beans remain intact. Serve over cooked white rice.










10 Ways to Use Cajun Spice Blend, Dana Angelo White, M.S., R.D., A.T.C.

So you bought Cajun spice blend to cook up New Orleans-style fare for Mardi Gras...now what? The sassy mix of black pepper, red pepper, garlic, paprika and dried herbs is good for more than just gumbo and jambalaya -- here are 10 ways to add some Cajun to your cooking.

1. If you don’t have some on hand, make your own Cajun Spice Mix.

2. Sprinkle over freshly popped popcorn.

3. Mix with canola oil, brush over salmon, then grill.

4. Mix with ground turkey breast or 90 percent lean ground beef, Dijon mustard, and finely chopped red onion for a jazzed up burger.

5. Give oven fries a kick when they’re hot out of the oven.

6. Whisk with low fat ranch dressing to serve over a grilled chicken salad.

7. Make a one-pot Cajun shrimp dish - ready in less than 10 minutes!

8. Mix with nonfat Greek yogurt as a dip for veggies or baked potato topper.

9. Combine with crabmeat and cream cheese for surprisingly delectable party food.

10.Use on its own or mix with other favorite spices to make a dry rub for chicken, fish, steak, pork, corn on the cob or thick slices of vegetables.









Slow-Cooker Shrimp and Greens Stew, Food Network Kitchen

Level: Intermediate
Total: 7 hr 30 min
Active: 25 min
Yield: 4 servings

1 bunch collard greens, stemmed and chopped (about 8 cups)
1/2 bunch kale, stemmed and chopped (about 6 cups)
4 cups low-sodium chicken broth
2 tablespoons all-purpose flour
1 1/2 teaspoons Cajun seasoning
2/3 cup dried black-eyed peas, rinsed and picked over
2 stalks celery, sliced
2 scallions, thinly sliced, plus more for topping
2 links andouille sausage (about 6 ounces), sliced
1 slice thick-cut bacon
12 ounces medium shrimp, peeled and deveined
Kosher salt
Cooked white rice, for serving
Hot sauce and chopped fresh parsley, for topping

Put the collard greens and kale in a large microwave-safe bowl and drizzle with 2 tablespoons water. Cover with plastic wrap and poke a hole in the top to vent. Microwave until the greens are just wilted, about 3 minutes.

Whisk the chicken broth, flour and Cajun seasoning in a 6- to 8-quart slow cooker. Add the black-eyed peas, celery, scallions, andouille and bacon. Top with the wilted greens and gently press to submerge the ingredients in the broth. Cover and cook on low until the black-eyed peas are tender, 7 hours.

Remove and discard the bacon. Lightly season the shrimp with salt and stir into the stew. Cover and continue to cook on low until the shrimp is cooked through, 3 to 5 minutes. Season with salt. Serve with rice and top with hot sauce, parsley and more scallions.









Cajun BBQ Sauce, Food Network Kitchen

Level: Easy
Total: 25 min
Prep: 5 min
Cook: 20 min

1 cup barbecue sauce,
1/4 cup bourbon
2 teaspoons Cajun seasoning

Combine 1 cup barbecue sauce, 1/4 cup bourbon and 2 teaspoons Cajun seasoning in a saucepan. Simmer until slightly thick, stirring occasionally, 20 minutes.









Emeril's Cajun Chicks, Emeril Lagasse

Total: 28 hr 20 min Prep: 24 hr 20 min Cook: 4 hr Yield: 16 to 20 servings

For the marinade:
2 tablespoons Worcestershire sauce
1 tablespoon Zatarains Concentrated Shrimp and Crab Boil
1 tablespoon Zatarains Concentrated Shrimp and Crab Boil
1/4 cup apple cider
3/4 cup honey
1 12-ounce bottle Abita Amber Beer
1 tablespoon salt
1 tablespoon ground allspice
1/2 cup Creole seasoning
1/4 teaspoon cayenne
Pinch ground cloves

For the seasoning mix:
1 cup salt
1 tablespoon cayenne
1 tablespoon freshly ground black pepper

To roast:
4 whole roasting chickens (4 to 5 pounds each)

To make the marinade, combine all of the ingredients in a food processor or blender. Process for 5 minutes.

Fill a syringe with the marinade and inject each chicken breast, back, wings and legs. You will have to fill the syringe several times.

Next, combine the seasoning ingredients and rub the mixture evenly over each chicken.

Place them in large plastic bags, seal and refrigerate for 24 hours.

Remove from the refrigerator and place on a spit. Place the spit over the fire. Slow cook the chickens over the fire for about 4 hours or until the chickens are golden brown and the juices run clear.

The internal temperature of the chickens should reach 170 to 180 degrees on an instant read thermometer. Remove the chickens from the spit and transfer to large platters. Allow the chickens to rest for 10









Mexican Rice Casserole, Ree Drummond

Level: Easy
Total: 55 min
Prep: 15 min
Cook: 40 min
Yield: 12 servings

2 tablespoons canola oil
3 cloves garlic, minced
1/2 to 1 whole large onion, chopped
4 cups long grain rice
Two 14.5-ounce cans whole tomatoes
One 10-ounce can diced tomatoes and green chiles, such as Rotel
1 teaspoon cumin (or more to taste)
1 teaspoon kosher salt
1 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon turmeric
6 to 8 cups low-sodium chicken broth (more if needed)
1 1/2 cups grated Cheddar
Fresh cilantro, chopped, for serving

Preheat the oven to 375 degrees F.

Heat the oil in a large dutch oven and add the garlic and onions. Cook, 3 to 4 minutes. Reduce the heat to low and add the rice. Stir constantly, making sure the rice doesn't burn. Cook over low heat, about 3 minutes.

Next, add the whole tomatoes, diced tomatoes, cumin, salt, pepper, cayenne and turmeric. Stir to combine and let cook, about 2 minutes. Finally, add the chicken broth and stir the mixture together. Bring the mixture to a boil, and then reduce heat to low. Cover, and simmer until the rice is not quite done, 10 to 15 minutes.

Top with the cheese, and then bake with the lid off until the cheese is melted and the rice fully cooked, about 15 minutes. Serve with chopped cilantro.









Mexican Rice, Paula Deen

Level: Easy
Total: 30 min
Prep: 10 min
Cook: 20 min
Yield: 8 to 10 servings

2 tablespoons butter
1 1/2 cups long-grain rice
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 clove garlic, minced
2 cups water
1 (14 1/2-ounce) can diced tomatoes with green chiles
1 teaspoons chili powder
1 teaspoon salt
1 cup shredded Cheddar









Mexican Chicken Soup, Ina Garten

Level: Easy
Total: 1 hr 5 min
Prep: 15 min
Cook: 50 min
Yield: 6 to 8 servings

4 split (2 whole) chicken breasts, bone in, skin on
Good olive oil
Kosher salt and freshly ground black pepper
2 cups chopped onions (2 onions)
1 cup chopped celery (2 stalks)
2 cups chopped carrots (4 carrots)
4 large cloves garlic, chopped
2 1/2 quarts chicken stock, preferably homemade
1 (28-ounce) can whole tomatoes in puree, crushed
2 to 4 jalapeno peppers, seeded and minced
1 teaspoon ground cumin
1 teaspoon ground coriander seed
1/4 to 1/2 cup chopped fresh cilantro leaves, optional
6 (6-inch) fresh white corn tortillas
For serving: sliced avocado, sour cream, grated Cheddar cheese, and tortilla chips









Mexican Radish Slaw, Food Network Kitchen

Level: Easy Total: 15 min Prep: 15 min

Toss 1 head shredded cabbage and 1 bunch thinly sliced radishes with 2 tablespoons olive oil, 1 teaspoon salt and the juice of 1/2 lime; let sit 15 minutes. Just before serving, toss with 1 small bunch chopped cilantro and 1 to 2 thinly sliced jalapenos.









Mexican Coffee, Edith's

Level: Advanced
Total: 5 min
Prep: 5 min
Yield: 2 servings

2 teaspoons sugar, divided
3 ounces tequila, divided
3 ounces coffee liqueur (recommended: Kalhua), divided
Ground cinnamon, to dust
2 cups prepared coffee, divided
2 scoops vanilla ice cream, divided
2 cherries

Frost rims of 2 cups with sugar. Pass it through the fire, gilding the edge little by little. Add the tequila and the coffee liqueur to them tilting the cup a little towards the fire so that the liqueur begins to flame. Dust with cinnamon. Immediately add hot coffee and a scoop of vanilla ice cream. Top with a cherry.









Mexican Rice and Beans, Ree Drummond

Level: Easy
Total: 50 min
Active: 15 min
Yield: 8 to 10 servings

2 tablespoons canola oil
2 cloves garlic, minced
2 green onions, greens and whites sliced
1 jalapeno, minced
2 cups long-grain rice
3 cups low-sodium chicken broth, plus more if needed
1 teaspoon ground cumin
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1/4 teaspoon turmeric
Two 16-ounce cans pinto beans, drained
One 14.5-ounce can diced tomatoes
One 10-ounce can diced tomatoes and green chiles, such as Rotel
3/4 cup grated Cheddar
Chopped fresh cilantro, for serving









Mexican Rice, no source

2 cloves garlic, chopped
1/2 cup onion, chopped
1/4 cup red bell pepper, chopped
1/4 cup green bell pepper, chopped
2 bags Success® Jasmine Rice or Success® Brown Rice
1 tsp vegetable oil
1 small jalapeno, seeded and chopped, optional
1 tsp cumin
1 can (8 oz.) tomato sauce
1 chicken flavored bouillon cube
1/4 cup fresh cilantro, chopped
Lime wedges, for garnish

Prepare rice according to package directions, cooking only 8 minutes.

Heat vegetable oil in a large skillet over medium heat. Add garlic and saute for 30 seconds. Stir in onion, bell peppers, jalapeno, and cumin; cook for 5 minutes. Add tomato sauce and bouillon cube and stir until cube dissolves; add cooked rice and stir until heated through.

Serve topped with cilantro and garnish with lime wedges.









Mexican Summer Salad, Marcela Valladolid

Level: Easy
Total: 13 min
Prep: 10 min
Cook: 3 min
Yield: 4 to 6 servings

Dressing:
2 teaspoons whole cumin seeds
2 teaspoons whole coriander seeds
1 chile de arbol (with seeds) torn into very small pieces or 1/2 teaspoon chili flakes* see Cook's Note
1/4 cup pine nuts
1/2 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper

Salad:
3/4 cup pitted and halved black kalamata olives
3/4 cup pitted and halved green olives
3/4 cup halved assorted colored cherry or grape tomatoes
1/4 cup chopped fresh cilantro leaves
8 ounces Mexican Cotija or feta cheese, cubed

In a small, dry skillet, toast the cumin seeds, coriander seeds, chile, and pine nuts over medium-high heat, stirring constantly, until fragrant, about 3 minutes. Transfer the dressing to a serving bowl and whisk in the olive oil. Season with salt and pepper, to taste.

Add the olives, tomatoes, cilantro and cheese. Toss gently to combine and serve.

Cooks Note: The dried chile can also be cut into small rings using scissors.









Mexican Hot Chocolate, Sandra Lee

Level: Easy
Total: 2 hr 20 min
Prep: 10 min
Cook: 2 hr 10 min
Yield: 8 servings

6 (12-ounce) cans evaporated milk
4 teaspoons ground cinnamon
1 tablespoon vanilla extract
1 teaspoon ground nutmeg
Pinch cayenne pepper
2 (12-ounce) bags semisweet chocolate chips (recommended: Hershey's)
Cocoa powder, for serving

For stovetop: In a large pot over medium heat, whisk together milk, cinnamon, vanilla extract, and nutmeg. Add chocolate chips. Stir until chocolate is melted. Cover and turn heat to low for 5 minutes.

For slow cooker: In a 4-quart slow cooker, whisk together milk, cinnamon, vanilla extract, and nutmeg. Add chocolate chips. Cover and cook on LOW setting for 2 to 3 hours, stirring every 15 to 20 minutes.

Serve with a dusting of cocoa powder.









Mexican Red Rice (Arroz Rojo), Marcela Valladolid

Level: Easy
Total: 50 min
Prep: 10 min
Cook: 40 min
Yield: 4 servings

1 tablespoon vegetable oil
1 cup long grain white rice
1/3 cup finely chopped white onion
1 clove garlic, minced
2 1/4 cups chicken broth
3 tablespoons tomato paste
1 1/4 teaspoon kosher salt
1 serrano chile
1 fresh cilantro sprig

In a large heavy saucepan, heat the vegetable oil on medium-high heat. Add the rice, onions and garlic. Saute until the rice has an opaque color and is fragrant, about 2 minutes. Add the chicken broth, tomato paste and salt. Mix well to incorporate evenly. Then add in the chile and cilantro sprig. Cover, reduce the heat to low, and simmer until rice is ready, about 30 minutes. Fluff with a fork and serve immediately.









Mexican Salad, Rachael Ray

Yield: 4 servings

2 ripe avocados 3 vine-ripe tomatoes 1/2 sweet onion, sliced Chopped cilantro, about 2 tablespoons 2 limes Coarse salt Extra virgin oil, for drizzling

Cut avocados in half, working around the pit. Separate the 2 halves. Remove pit and scoop out avocado flesh with a spoon. Wedge avocados and pile in the center of a large platter. Seed and wedge tomatoes and arrange around the avocados. Spread sliced onion over platter. Sprinkle platter with cilantro. Squeeze the juice of 2 limes evenly over vegetables. Season with coarse salt. Drizzle platter with oil and serve.









Mexican Stew: Birria, Aarón Sánchez

Total: 2 hr
Prep: 40 min
Cook: 1 hr 20 min
Yield: 4 to 6 servings

4 guajillo chiles
4 ancho chiles
1 cup hot water
1 pound top round, cubed for stew
1 pound baby back ribs, cut into 1-inch pieces
2 1/2 quarts water
1 onion
6 garlic cloves
2 fresh bay leaves
6 sprigs thyme
1 tablespoon ground cumin
1 tablespoon Mexican oregano
Salt and pepper

Sauce:
1/2 cup red wine vinegar
2 garlic cloves
1 teaspoon ground chile piquin

Garnish:
1/2 cup diced onion
2 limes, cut into wedges
1/2 cup chopped cilantro
Corn tortillas, as an accompaniment

On hot griddle toast the ancho and gaujillo chile and submerge in hot water. Let chiles sit for 20 minutes. Remove from water and puree in blender with a cup of warm water. Set aside.

In a deep Dutch oven, add the beef and ribs, water, onion, and garlic cloves. Bring to boil and cook for 1 hour. At this point add the bay leaves, thyme, chile puree, cumin, oregano, salt, and pepper simmer for 30 minutes. To make sauce, puree the garlic, vinegar, and chile powder in a blender.

Serve the stew in a big bowl with a sprinkle of onion and cilantro and a squeeze of lime on top. Serve with corn tortillas and some of the sauce on the side, as well.


Turkish Hors d'oeuvres


ÇILBIR
Egg on Toast with Spiced Yogurt

‘Even his cock lays eggs.’ – Such a lucky fellow!

This is a traditional Turkish recipe which makes an excellent savoury snack.

40 g (1½ oz) butter
6 eggs
6 large rounds of toast
300 ml (½ pint) yogurt
5 ml (level teaspoon) salt
2.5 ml (½ teaspoon) freshly ground black pepper
2.5 ml (½ teaspoon) ground cumin
25 g (1 oz) butter, melted
5 ml (1 teaspoon) paprika

Melt the 40 g (1½ oz) butter in a large frying pan and break the eggs in gently. Cook until just firm.

Meanwhile arrange the rounds of toast on a large platter. Place 1 egg on top of each slice of toast.

Beat the yogurt with the salt, pepper and cumin until creamy. Pour this mixture over the eggs.

Mix the melted butter and paprika together and spoon over the eggs.

Serve immediately.


KIYMALI YUMURTA
Egg and Meat Omelette

A quick, simple and filling dish. It also makes an ideal lunch if served with a bowl of salad, bread and home-made pickles.

You can add 100 g (4 oz) spinach or purslane to give the dish more substance.

25 g (1 oz) butter
1 small onion, skinned and finely salt chopped
1 garlic clove, skinned and crushed
450 g (1 lb) minced lamb or beef
30 ml (2 tablespoons) parsley or coriander, finely chopped
15 ml (1 tablespoon) tomato purée
60 ml (4 tablespoons) water
5 ml (1 teaspoon) salt
1.25 ml (1/4 teaspoon) black pepper
6 large eggs
Garnish 2.5 ml (½ teaspoon) paprika
2.5 ml (1/2 teaspoon) cumin
100 g (4 oz) spinach or purslane [optional]

Melt the butter in a large frying pan, add the onion and garlic and fry for 3 minutes, stirring regularly.

Add the minced meat and fry for 5 minutes or until nicely browned, stirring with a wooden spoon to break down the lumps.

Stir in the parsley or coriander, tomato purée, water, salt and pepper. Cover the pan and simmer for about 20 minutes or until the meat is cooked.

Uncover the pan and break the eggs over the mixture, spacing them evenly. Cover and cook for a further 5 minutes or until the eggs are firm.

Serve with a little paprika and cumin sprinkled over each portion.


Arnavut CIĞERI
Albanian Liver

Where is my cat?

Nasurettin Hodja was very fond of liver, and so was his wife. Indeed, every time he brought some home his wife would seize the opportunity, grill or make a kebab of it, invite her friends and give a party. Come evening and the Hodja would again be fed a little soup or rice pilav. The excuse would always be the same:

‘That miserable cat must have stolen the liver.’ On one such night the Hodja could stand it no more. He sprang up, rushed to his neighbour’s house and borrowed his weighing machine. He tied a handkerchief around the cat’s middle and weighed carefully. Then turning to his bewildered wife: ‘I thought so!’ he exclaimed, his cheeks all red. ‘The liver I brought home this morning weighed exactly one kilo. Now this cat weighs exactly one kilo too. Well woman, tell me in God’s name, if this be the liver where the hell is my cat?’

This is one of the best hors d’oeuvre of the Ottoman period of Turkish history. It is small pieces of liver fried in oil and flavoured with garlic and paprika.

1 onion, skinned and thinly sliced,
or 6 spring onions, sliced into thin rings
450 g (1 lb) lambs’ liver, gristle removed
30 ml (2 tablespoons) flour
15 ml (1 tablespoon) paprika
60 ml (4 tablespoons) olive oil
2 garlic cloves, skinned and crushed
Garnish
30 ml (2 tablespoons) parsley, finely chopped

Arrange the sliced onion over a serving plate.

Wash the liver and pat dry. Cut into 2-cm (1/4-inch) pieces.

Place the flour and half the paprika in a bowl and mix well.

Add the liver pieces and toss until well coated.

Heat the oil in a frying pan, add the liver pieces and fry for 2–3 minutes, turning once or twice. Do not overcook.

The pieces of meat should still be pink and juicy inside.

Remove the liver with a slotted spoon and arrange on the onion slices.

Pour off all but 45 ml (3 tablespoons) of the oil.

Add the remaining paprika and the garlic to the pan and fry for 1 minute, stirring constantly.

Pour this paprika and oil mixture over the liver and set aside to cool.

Garnish with parsley and serve


IMAN BAYILDI
Stuffed Aubergines in Olive Oil

'You might as well expect tears from the dead, as a decent meal from an Imam.'

One of the great classics of Turkish cooking, this dish of aubergines stuffed with onions, tomatoes and green peppers has entered the repertoire of international cuisine. There is a certain mystique about this dish, with several nationalities claiming it as theirs.

It is also claimed to be good for one’s liver and digestion. The truth of the matter is that this is a magnificent dish worthy of the Imam (Muslim priest) who, allegedly, fainted at the sight of all the olive oil used.

Traditionally in the Middle East all savoury dishes to be eaten cold are made with olive oil, but this can make the dish rather heavy for western tastes – as well as expensive – and there is no reason why you cannot use a lighter oil instead. Serve with bread.

6 medium aubergines
120 ml (8 tablespoons) olive oil
3 onions, skinned and thinly sliced
3 green peppers, thinly sliced
3 garlic cloves, skinned and coarsely chopped
3 ripe tomatoes, thinly sliced
45 ml (3 tablespoons) tomato purée
10 ml (2 teaspoons) salt
5 ml (1 teaspoon) allspice
45 ml (3 tablespoons) finely chopped parsley
300 ml (½ pint) olive oil or lighter oil
600 ml (1 pint) boiling water

Wash and dry the aubergines, leaving on the stalks. Make a slit about 2.5–5 cm (1–2 inches) long down each aubergine. Sprinkle salt inside the slits and set aside for 15 minutes.

Meanwhile, heat the 120 ml (8 tablespoons) of olive oil in a large saucepan, add the onions, green peppers and garlic and fry gently for about 10 minutes. Add the tomatoes, tomato purée, salt, allspice and paprika and cook for a further 5 minutes. Stir in half the parsley and remove from the heat.

Rinse out the aubergines and pat dry with kitchen paper.

Heat the 300 ml (½ pint) oil in a large frying pan and fry the aubergines, turning a few times, until the flesh begins to soften. Remove the aubergines and arrange, side by side, in an ovenproof dish, slit sides uppermost.

Carefully prise open the slits and spoon the onion mixture into each slit. If there is any onion mixture left, add this to the dish and then pour in the boiling water. Place in the centre of an oven preheated to 200°C (400°F) gas mark 6 and cook for 1 hour.

Remove from the oven, let cool and then refrigerate. Before serving, garnish with the remaining parsley.


Sweet and Sour Shrimp, no one

Yield: 4 servings

6 tablespoons chicken stock or water
3 tablespoons ketchup
3 tablespoons sugar
3 tablespoons pineapple or orange juice
2 tablespoons vinegar
2 teaspoons soy sauce
3/4 teaspoon crushed red pepper flakes
2 teaspoons cornstarch
1 pound shrimp
2 teaspoons minced ginger
2 teaspoons minced garlic
2 tablespoons peanut or vegetable oil
1 cup thinly sliced onions
1 cup 1-inch chunks green bell peppers
1 cup pineapple chunks
12 maraschino cherries
6 tablespoons thinly sliced green onions
Hot white rice, accompaniment

To make the sauce, in a bowl, combine 1/4 cup of stock, the ketchup, sugar, juice, vinegar, soy, and 1/2 teaspoon of the pepper flakes. Set aside.

In a small bowl, combine the cornstarch with the remaining 2 tablespoons of stock and stir to dissolve. Set aside.

In a bowl, toss the shrimp with the ginger, garlic, and remaining 1/4 teaspoon pepper flakes. Set aside for 10 to 20 minutes.

Heat a large wok over high heat. Add the oil, swirling to coat the sides and bottom of the pan. Add the shrimp, garlic, and ginger and stir-fry until pink, about 2 minutes. Remove from the pan. Add the onions and peppers and stir-fry until crisp-tender, about 2 minutes. Add the sauce and cook, stirring, until the sugar dissolves. Add the cornstarch mixture and bring to a boil. Return the shrimp to the pan and add the pineapples, cherries, and green onions. Cook until the sauce is thick, about 1 minute.

Remove from the heat and serve over rice.

Sweet and Sour Shrimp Stir-fry, SEAPAK

Total: 30 min
Prep: 5 min
Cook: 25 min
Yield: 6 Servings

2 (9-oz) packages of SeaPak Jumbo Butterfly Shrimp
1 (14.5-oz) package frozen stir-fry mix, thawed
1 cup prepared sweet and sour sauce
3 cups prepared rice
1 tablespoon cooking oil

Prepare shrimp according to package directions and keep warm. Place a wok or a large saute pan over high heat. Add oil and stir-fry mix and cook, stirring constantly, for 3 minutes. Add sweet and sour sauce. Cook for 1 minute, stirring constantly. Fold in shrimp just until coated and serve mixture spooned over rice Food Safety Statement: -Keep frozen until ready to prepare. -Due to differences in appliances, cooking times may vary and require adjustment. -Microwaving not recommended. -For food safety this product must be cooked to an internal temperature of 165°F -Caution - Product will be hot!

Sweet and Sour Glazed Shrimp, FOOD NETWORK KITCHEN

Mix Chinese plum sauce, ketchup and rice wine vinegar to get the perfect balance of flavors for this shrimp.

Total: 15 min
Active: 15 min
Yield: 4 servings

1/4 cup Chinese plum sauce
1/4 cup ketchup
2 teaspoons soy sauce
1/4 teaspoon red pepper flakes
1 1/4 pounds medium shrimp, peeled and deveined and tails removed
Kosher salt and freshly ground black pepper
1 tablespoon peanut oil
2 scallions, thinly sliced (white and green parts kept separate)
1 clove garlic, finely chopped
1 teaspoon finely chopped peeled fresh ginger
3 tablespoons unseasoned rice wine vinegar
Cooked white rice, for serving, optional

Stir the plum sauce, ketchup, soy sauce and pepper flakes together in a small bowl and set aside.

Sprinkle the shrimp with salt and pepper. Heat the oil in a medium skillet over medium-high heat. Add the shrimp to the skillet and cook, stirring occasionally, until just cooked through, 2 to 3 minutes. Transfer to a plate.

Add the scallion whites, garlic, and ginger to the skillet and cook, stirring constantly, until soft, about 1 minute. Add the vinegar and scrape up any brown bits that cling to the bottom of the skillet. Add the plum-ketchup sauce and bring to a simmer. Return the shrimp to the skillet along with the scallion greens, and give the skillet a swirl to bring everything together. Divide among 4 plates and serve with white rice if using.



Southeast Asian Cooking Glossary

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8 things I learned about food in Istanbul, Treehugger

All of which could be summed up in one statement: Turkish food is fantastic.

I found myself in Istanbul, Turkey, unexpectedly last week. A trip to Sri Lanka got derailed when the horrific bombings happened, and rather than hop on a plane back home to Canada, I opted to take advantage of the fact that I was already halfway around the world. I picked Istanbul off a world map because it fit my budget, visa requirements, and exoticism quotient.

My plane was delayed and I didn't land until 11 p.m. By the time I walked through the immense new airport and found my shuttle bus, it was nearing midnight. I knew I'd be dropped off at Sultanahmet, the main square where the Hagia Sofia and the Blue Mosque are located, but I was nervous. I've traveled enough to know that city squares, no matter how famous or religious, are not good places to be after midnight, especially when you're a woman alone – and my phone had run out of data.

Soon I noticed that the streets were lively and well-lit. Despite being so late, there were people eating outdoors, fruit vendors hawking their goods, tea and hookahs being shared at low tables on the sidewalk. I had nothing to fear about that walk and quickly learned my first lesson about Istanbul, that it's a city that never stops eating.

For the rest of the week, I ate like a queen. I tried everything I could get my hands on, following my nose, my eyes, my curiosity, and recommendations from Turkish friends. I observed and learned things about the way food is presented and enjoyed that will have a lasting influence on the way I cook at home. Here are some of those lessons.

1. Breakfast is a big deal.

Turks take their first meal of the day very seriously, which made me one happy traveler. The standard seems to be fresh vegetables like tomatoes and cucumber, hard and soft salty cheeses, fresh bread, egg omelets, and olives (several types). There is strong Turkish coffee and/or black tea.

2. You will never go hungry on the street.

The street food is fantastic – freshly baked sesame bagels, simit, that come either plain or layered with Nutella, the famous grilled fish sandwiches that are served up on every street corner near the water, rice-and-herb-stuffed mussels, hot roasted chestnuts and corn-on-the-cob, gelato and oddly gooey Turkish ice cream that never seems to be get any smaller as you eat it (a Willy Wonka invention?), steamed burgers, kebabs, flaky borek pastries, and, of course, tea.

3. Barley is a superstar.

It intrigued me that, over the course of a week, I never ate rice once. I am so used to rice being a staple everywhere else in the world and at home; and yet here I got barley on my plate instead. It was delicious, usually served as a side dish with herbs and small pieces of pasta cooked into it. Note to self: Buy more barley.

4. You can never have enough herbs.

I had the pleasure of dining at Çiya, a restaurant in Kadiköy, on the Asian side of the city, that was featured in a Chef's Table episode. It was a stunning meal that I'll never forget, especially the herb salads that the waiter spooned onto my plate. Made of chopped parsley, thyme, pomegranate, nuts, tomato, seeds, and other mysterious but clearly magical ingredients, they were fragrant and powerful, yet refreshing. Herbs appeared on many of my dinner plates during that week, and it's excellent motivation not to let parsley bunches wilt in my fridge ever again.

5. Meat is not central.

I had a couple meat kebabs and a steamed burger during the week, but overall I ate very little meat. The reason for this is that many meals are served mezze-style, with small assorted plates of vegetable dishes, and meat is treated as just another one of the sides. The vegetables are so delicious, treated with such care, that I hardly noticed the absence of the meat. Salty seaweed salad, beets and zucchini in yogurt sauces, stuffed artichokes, and eggplant were staples. And speaking of that...

6. Eggplant has such potential for awesomeness.

This has to be the most misunderstood ingredient in North America. Nobody knows what to do with it here, and yet as soon as you go to the Middle East, it's a shape-shifting superstar. It shows up on every table in new disguises and is always mouthwateringly delicious. Where and how can I learn to cook eggplant like this?

7. We need to start drinking tea like Turks.

As soon as I wrote that header, I realized this could be a much bigger post, along the lines of 'Why we need to drink coffee like Italians,' but here's your sneak peek. The Turks drink black tea all day long, buying it from small sidewalk vendors or cafes for a quick pick-me-up. A guide told me that Turkey takes the prize for highest per-capita consumption of tea in the world and I believe it after seeing how often people drink it.

The tea always comes in tiny glasses with no handles, which is extremely hot unless you hold it by the rim. Some people add sugar, some do not. The small quantities mean you get the satisfying hit of warmth and caffeine, without filling up. On a cold evening walk across Galata Bridge, my friend Emre insisted that we buy some tea to warm up and it worked like magic. I was also given a glass of steaming oregano tea to aid with digestion following my feast at Çiya.

8. Food tastes better with a view.

There are spectacular views everywhere in Istanbul, thanks to the hilly geography and the fingers of sea that give nearly every neighborhood a waterfront. Even when you're not within sight of the sea, the streets themselves are full of life, surging with people, musicians, vendors, and a million stray cats. It's not hard to eat alone and feel incredibly satisfied when there is so much to take in all around.

How Istanbul is extending the olive branch to Syrian refugees


Sweet Potato Lasagna, Guy Fierie at FROST ME SWEET BAKERY & BISTRO

Level: Intermediate
Total: 2 hr 30 min
Active: 20 min
Yield: 6 servings

Marinara:
Two 10-ounce cans fire roasted tomatoes
One 29-ounce can tomato paste
2 tablespoons minced garlic
2 tablespoons red wine vinegar
1 tablespoon Italian seasoning

Meat Filling:
1 cup diced yellow onion
1 tablespoon minced garlic
3 cups ground beef
1/2 cup red wine

Cheese Filling:
10 ounces cream cheese
1 cup shredded cheese blend (we prefer a Cheddar, mozzarella and provolone mix)
1 cup feta
1 cup sour cream
1/4 cup loose chiffonade fresh basil
1 teaspoon dried oregano
1 teaspoon dried thyme

Lasagna:
Nonstick cooking spray, for the pan
3 to 4 sweet potatoes, sliced thin with a mandoline
1 cup shredded cheese blend (we prefer a Cheddar, mozzarella and provolone mix)

For the marinara: Put the tomatoes, tomato paste, garlic, vinegar and Italian seasoning in a soup pot over medium heat and cook, stirring occasionally, until it begins to bubble. Lower the temperature to a simmer and let simmer for 1 hour. Mix the marinara with an immersion blender until only slightly chunky.

For the meat filling: Cook the onions and garlic in a large saute pan for 3 to 4 minutes. Add the ground beef and cook until it begins to brown. Add the red wine and let simmer uncovered, 8 to 10 minutes. Add the meat filling to the finished marinara.

For the cheese filling: Combine the cream cheese, shredded cheese, feta, sour cream, basil, oregano and thyme in a large bowl.

For the lasagna: Preheat the oven to 350 degrees F.

Spray a deep 9-by-13-inch pan with nonstick cooking spray. Place one layer of sweet potato slices in the bottom, overlapping the edges just barely. Spread 1 1/2 cups meat marinara over the potatoes, then top with a third of the cream cheese mixture. Repeat the process 2 more times, layering meat marinara, sweet potatoes and cream cheese mixture. Top with the shredded cheese.

Cover in foil and bake for 55 minutes. Remove the foil, then bake 5 minutes more.

Sweet Potato and Mushroom Lasagna, JEFF MAURO

Level: Intermediate
Total: 2 hr (includes cooling and resting times)
Active: 40 min
Yield: 4 to 6 servings

1 pint cremini mushrooms
1 shallot, roughly chopped
1/2 bunch Swiss chard, roughly chopped
1 tablespoon butter
1/8 teaspoon crushed red pepper, plus more if needed
Salt
16 ounces whole milk ricotta
1 teaspoon fresh thyme leaves, chopped
1/4 cup plus 1 tablespoon grated Parmesan
1 large egg, whisked
2 medium sweet potatoes, peeled
Nonstick cooking spray, for spraying the baking dish
Chopped fresh basil, for sprinkling

In a food processor, add the mushrooms, shallots and chard and pulse until chopped and uniform, about 5 times.

Heat a large pan to medium high. Add the butter and cook until foaming. Add the mushroom mixture and toss. Let the ingredients brown, undisturbed, about 5 minutes. Stir, add the crushed red pepper and some salt and continue cooking for 10 more minutes. Set aside to cool.

Mix together the cooled mushroom mixture with the ricotta, thyme and 1/4 cup of the Parmesan. Season with more salt and crushed red pepper if needed. Add in the egg and stir until combined. Set aside.

Preheat the oven to 375 degrees F.

Using a mandoline, slice the potatoes thinly lengthwise; make sure they are very thin, almost translucent. You should be able to see your shadow behind them.

Spray an 8-by-8-inch glass baking dish with nonstick cooking spray. Place a layer of the potatoes on the bottom. Spread about 1/4 cup of the ricotta mixture across the slices and repeat about 6 times, or until you run out of potatoes or cheese mixture. Make sure the top layer is potatoes.

Cover tightly with foil and bake until the potatoes are tender, about 1 hour. Let rest for 15 minutes. Sprinkle with the chopped basil and remaining 1 tablespoon grated Parmesan and serve.


10 Low-Carb Hacks You Need to Try, By: Meaghan Cameron

This Saturday on The Kitchen the co-hosts are sharing new healthy shortcuts you need to try, like Jeff's easy sheet pan take on Thai noodles. Here are some of their best low-carb alternatives from past episodes, including three different ways to make pizza crust, two easy noodle hacks and quiche that uses prosciutto as a crust!

Thai Peanut Sweet Potato Noodles with Shrimp, JEFF MAURO

Jeff uses pre-noodled sweet potatoes to throw this flavor-packed, weeknight recipe together.

Level: Easy
Total: 30 min
Active: 15 min
Yield: 4 to 6 servings

6 cups pre-noodled sweet potato noodles
1/2 cup creamy peanut butter
1/4 cup soy sauce
1/4 cup lime juice
2 tablespoons honey
1 tablespoon rice wine vinegar
1 tablespoon grated ginger
1 teaspoon toasted sesame oil
1 clove garlic, grated on a rasp grater
2 dashes fish sauce
12 jumbo shrimp, peeled and deveined
1 tablespoon chile lime seasoning, such as Tajin
Kosher salt and freshly ground black pepper
1/4 cup crushed salted roasted peanuts
3 scallions, minced
Fresh mint, for garnish

Preheat the oven to 375 degrees F.

Place the sweet potato noodles on a large baking sheet and bake "naked" until slightly crispy and yielding, about 10 minutes.

Meanwhile, whisk together the peanut butter, soy sauce, lime juice, honey, rice wine vinegar, ginger, sesame oil, garlic and fish sauce. Adjust the seasoning if necessary. If it's too thick, add up to 1/4 cup warm water.

Season the shrimp with the chile lime seasoning and some salt and pepper. Place the shrimp on top of the par-cooked noodles. Roast until the shrimp turn opaque, 8 to 10 minutes more.

Toss half of the peanut sauce with the warm sweet potato noodles straight from the oven. Transfer to a large serving platter. Top with the shrimp, crushed peanuts, scallions and fresh mint and serve with more peanut sauce alongside.

Cauliflower Pizza Crust, KATIE LEE

Katie's take on this popular low-carb crust is one of her most-popular recipes.

Level: Easy
Total: 50 min
Active: 20 min
Yield: 1 pizza crust

1 head cauliflower, stalk removed
1/2 cup shredded mozzarella
1/4 cup grated Parmesan
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder
2 eggs, lightly beaten

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well. (I like to put it on a towel to get all the moisture out.) Let cool.

In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.

Add desired toppings and bake an additional 10 minutes.

Sweet Potato Crust Pizza, THE KITCHEN

This recipe combines ground sweet potato and almond flour to create a vitamin-packed crispy crust.

Level: Easy
Total: 1 hr
Active: 20 min
Yield: 4 servings

Crust:
1 tablespoon plus 2 teaspoons olive oil
1 medium sweet potato (about 10 ounces), peeled and cut into 1-inch cubes
1/2 cup almond flour
1/4 cup grated Parmesan
1/4 teaspoon kosher salt
1/4 teaspoon garlic powder
1 large egg

Toppings:
Kosher salt
1/2 bunch broccoli rabe, roughly chopped
4 ounces spicy Italian sausage
1/4 cup pizza sauce
4 ounces goat cheese, crumbled
1/4 teaspoon red pepper flakes

For the crust: Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and brush with 2 teaspoons of the olive oil.

Add the sweet potato cubes to a food processor fitted with the blade attachment. Pulse until coarsely ground, similar to the texture of coarse salt.

Add the ground sweet potato, almond flour, Parmesan, salt, garlic powder and egg to a bowl and stir until combined. Transfer the sweet potato mixture to the prepared baking sheet and form into a 12-inch circle about 1/4 inch thick. Brush with remaining tablespoon olive oil. Bake until browned around the edges, 25 to 30 minutes.

For the toppings: Meanwhile, bring a pot of salted water to a boil. Prepare an ice water bath. Blanch the broccoli rabe in the boiling water, then transfer to the ice bath to stop the cooking process. Drain and set aside.

Set a medium skillet over medium heat. Add the sausage and cook, breaking it up with a wooden spoon into crumbles, until browned, about 8 minutes. Transfer the sausage to a plate with a slotted spoon.

Remove the crust from the oven and top with the pizza sauce, broccoli rabe, sausage, goat cheese and pepper flakes. Place back in the oven and cook until the toppings are warmed through and cheese is melted, another 8 to 10 minutes.

Spaghetti Squash Pizza Crust, KATIE LEE

Katie uses just four ingredients to bring this easy pizza crust together.

Level: Easy
Total: 2 hr 10 min
Active: 25 min

1 small to medium spaghetti squash
2 large eggs
1/2 cup shredded mozzarella
1/2 teaspoon garlic salt
Nonstick cooking spray
Desired sauce and toppings, such as pizza sauce, shredded mozzarella, halved cherry tomatoes, fresh basil

Preheat the oven to 400 degrees F.

Use a small paring knife to puncture the spaghetti squash a few times all over. Place on a baking sheet and bake until tender, about 1 hour. Let cool until cool enough to handle, then use a large knife to slice the squash open lengthwise. Scrape out the seeds with a fork and discard. Continue to use the fork to pull the flesh from its peel. (Leave the oven on.)

Wrap the squash in a clean dishtowel and squeeze out all the excess water. (There will be quite a bit of water in the squash. It is important to squeeze out as much as you can so that the crust will have a better texture.)

Whisk the eggs together with the shredded mozzarella and garlic salt in a large mixing bowl. Stir in the spaghetti squash until well combined.

Line a baking sheet with parchment paper and spray with nonstick cooking spray. Transfer the squash to the center of the baking sheet and spread into a 10-inch circle. Bake until golden brown, about 20 minutes.

Spread the pizza sauce on the crust and top with the desired toppings. Bake until the cheese is melted and bubbly, an additional 10 minutes.









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Pickles Past the Jar — Summer Fest

On their own, in-season cucumbers are cool and refreshing. But when it comes to the fine art of pickling, arguably no other veggie does it better. Cold, refreshing and satisfyingly crunchy, pickles spike burgers with acidic crunch and pickle spears are a barbecue necessity. Before reaching for the jar, remember that pickling is actually a relatively simple science and you can do it to a whole slew of vegetables.

Let's start simple with quickest of the quick. True pickles take some time to come to fruition, but Rachael Ray's Quick Pickles take a mere 15 minutes to come together.

Today, we're zeroing in on the cucumber and considering cuke creations that push way beyond the standard dill.

Quick Pickles, RACHAEL RAY

Level: Easy
Total: 15 min
Prep: 10 min
Cook: 5 min
Yield: 4 servings

1/2 cup white vinegar, eyeball it
2 rounded teaspoons sugar
1 teaspoon mustard seed
1 teaspoon salt
1 clove cracked garlic
1 teaspoon dried dill or 2 tablespoons fresh dill leaves, chopped or snipped
1 bay leaf
4 kirby cucumbers, cut into 1-inch slices on an angle

Heat small saucepan over medium high heat. Add vinegar, sugar, mustard seed, salt, and garlic to the pan and cook until it begins to simmer and sugar dissolves. Toss the dill, bay leaf, and sliced cucumbers together in a heat-proof bowl. Pour the simmering liquid over the cucumbers and stir to evenly coat. Allow to cool to room temperature or chill before serving.

Dill Pickles, ALTON BROWN

Alton's Dill Pickles are the most iconic. Patience is key here; you'll have to push your pickle craving back a bit for it to undergo the transformation. Alton's calls for both fresh dill and the seeds, so the end result will likely resemble the pickle of your childhood.

Level: Easy
Total: 240 hr 15 min
Prep: 15 min
Inactive: 240 hr
Yield: 3 pounds pickles

5 1/2 ounces pickling salt, approximately 1/2 cup
1 gallon filtered water
3 pounds pickling cucumbers, 4 to 6-inches long
1 tablespoon black peppercorns
1 tablespoon red pepper flakes
2 cloves garlic, crushed
1 teaspoon dill seed
1 large bunch dill

Combine the salt and water in a pitcher and stir until the salt has dissolved.

Rinse the cucumbers thoroughly and snip off the blossom end stem. Set aside.

Place the peppercorns, pepper flakes, garlic, dill seed and fresh dill into a 1-gallon crock. Add the cucumbers to the crock on top of the aromatics. Pour the brine mixture over the cucumbers in order to completely cover. Pour the remaining water into a 1-gallon ziptop plastic bag and seal. Place the bag on top of the pickles making sure that all of them are completely submerged in the brine. Set in a cool, dry place.

Check the crock after 3 days. Fermentation has begun if you see bubbles rising to the top of the crock. After this, check the crock daily and skim off any scum that forms. If scum forms on the plastic bag, rinse it off and return to the top of the crock.

The fermentation is complete when the pickles taste sour and the bubbles have stopped rising; this should take approximately 6 to 7 days. Once this happens, cover the crock loosely and place in the refrigerator for 3 days, skimming daily or as needed. Store for up to 2 months in the refrigerator, skimming as needed. If the pickles should become soft or begin to take on an off odor, this is a sign of spoilage and they should be discarded.

~~~

For pickles with a kick, Bobby Flay's Spicy Dill Pickles are heated with red pepper flakes and accentuated with cilantro. Similarly, steeped in rice vinegar and hot red chiles, Tyler Florence's Sweet Chile Cucumber Pickles introduce a zesty Asian vibe to Hot House cucumbers.

Homemade Spicy Dill Pickles, BOBBY FLAY

Level: Easy
Total: 24 hr 25 min
Prep: 20 min
Inactive: 24 hr
Cook: 5 min
Yield: 8 servings

4 cups rice wine vinegar
2 tablespoons honey
1/2 teaspoon red pepper flakes
1 teaspoon whole white peppercorns
1 teaspoon coriander seeds
1 teaspoon mustard seeds
1/2 teaspoon fennel seeds
1/2 teaspoon toasted cumin seeds
1 tablespoon kosher salt
2 tablespoons coarsely chopped fresh dill
2 tablespoons coarsely chopped cilantro leaves
2 unpeeled English cucumbers, washed, cut in 1/2 horizontally, then quartered lengthwise

Combine the vinegar, honey, pepper flakes, peppercorns, coriander, mustard seeds, fennel seeds, cumin and salt in a medium non-reactive saucepan over high heat and bring to a boil. Let boil for 2 minutes; remove from the heat and let sit until cooled to room temperature. Add the dill and cilantro. Place the cucumber in a medium bowl and pour the cooled vinegar mixture over them. Refrigerate, covered for 24 hours or up to 4 days.

Sweet Chile Cucumber Pickles, TYLER FLORENCE

Level: Easy
Total: 8 hr 10 min
Prep: 10 min
Inactive: 8 hr
Yield: 4 servings

2 hot house cucumbers, thinly sliced
2 fresh hot red chiles, thinly sliced
2 large handfuls fresh mint leaves
2 cups rice vinegar
4 teaspoons sugar
Salt and freshly ground black pepper

Combine the cucumbers, chiles, and mint in a mixing bowl. Pour in the vinegar, sprinkle with the sugar, salt, and pepper. Toss everything together so the cucumbers are well coated with the vinegar. Refrigerate overnight if possible; the cucumbers will soften as they marinate and the flavors will deepen.









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Pickled Vegetables, MARCELA VALLADOLID

Level: Easy
Total: 35 min
Active: 35 min
Yield: 4 to 5 cups

1 tablespoon salt
2 cups 2-inch chunks cauliflower
2 carrots, sliced on a diagonal
1 russet potato, peeled and cut into half moons
4 jalapenos, seeded, deveined and cut into strips
1 cup olive oil
2 cloves garlic, halved
1/2 cup white distilled vinegar
2 bay leaves
2 teaspoons coarse sea salt
1 teaspoon dried oregano
12 whole peppercorns
1/2 red onion, cut into half moons

In a heavy saucepan, bring 10 cups water and the salt to a boil. Add the cauliflower and cook for 3 minutes, then remove from the pot and reserve. Add the carrots and cook for 3 minutes, then remove from the pot and reserve. Add the potatoes and cook for 5 minutes, then remove from the pot and reserve. Add the jalapenos and cook for 2 minutes, then remove from the pot and reserve.

In a large heavy saute pan, heat the olive oil over medium-high heat. Add the garlic and cook until fragrant, about 4 minutes. Remove the garlic from the oil and discard. Add the vinegar and bay leaves to the oil. Add the sea salt, oregano, peppercorns and onions. Cook for 3 minutes. Toss the onion mixture with the reserved vegetables in a 13-by-9-inch baking dish. Cool the vegetables, cover with plastic wrap and refrigerate until ready to use.

Pickled Vegetables, MARY SUE MILLIKEN AND SUSAN FENIGER

Level: Easy
Total: 4 hr 30 min
Prep: 4 hr
Cook: 30 min
Yield: 3 quarts

1 pound carrots, peeled and cut into 1/4-inch slices on the diagonal
1 head cauliflower, trimmed and separated into small florets
1 pound pickling cucumbers, unpeeled, washed and cut into 1/4-inch slices on the diagonal
3/4 cup chopped fresh oregano leaves
1 quart white vinegar
1/2 cup sugar
1/4 cup coarse salt
2 tablespoons cracked black pepper
6 red jalapeno chilies
6 green jalapeno chiles
2 heads garlic, cloves separated, peeled, cut in half lengthwise
1 medium yellow onion, sliced

Bring a medium saucepan of salted water to a boil, and blanch the carrots for 3 minutes. Remove from the boiling water with a slotted spoon, and refresh in a bowl of iced water. Drain and reserve. Then blanch the cauliflower about 6 minutes, drain, refresh and drain again. Place the carrots, cauliflower, cucumbers and oregano in a large nonreactive bowl.

Combine the vinegar, sugar, salt and pepper in a saucepan and bring to a boil. Add the jalapeno chiles, garlic and onion and return to a boil. Cook 1 minute longer, and pour over the vegetables.

Set aside to cool to room temperature. Pour into three 1-quart glass jars and refrigerate as long as 1 month.

Quick Pickled Vegetables, FOOD NETWORK KITCHEN

Level: Easy
Total: 4 min
Cook: 4 min

1/3 pound halved baby carrots
1/3 pound green beans
1/3 pound yellow beans
1/2 sliced red onion
2 cups white vinegar
2 cups water
1/4 cup kosher salt
2 bay leaves
3/4 cup sugar
zest and juice of 1 lemon
1 teaspoon peppercorns
1 teaspoon coriander seeds

Blanch 1/3 pound each halved baby carrots, green beans and yellow beans, 2 to 4 minutes. Cool in ice water, then put in a glass bowl with 1/2 sliced red onion. Make the brine: Boil 2 cups each white vinegar and water, 1/4 cup kosher salt, 2 bay leaves, 3/4 cup sugar, the zest and juice of 1 lemon, and 1 teaspoon each peppercorns and coriander seeds; pour over the vegetables, then let cool. Chill at least 4 hours.

Pickled Vegetables, TANYA HOLLAND

Total: 6 hr 30 min
Prep: 30 min
Cook: 6 hr

1 pound green beans
1/2 pound pearl onions
1/2 pound button mushrooms
1 English cucumber
3 cups cider vinegar
3 cups water
2 tablespoons whole coriander
1 tablespoon whole black peppercorns
1 teaspoon whole cloves
3 bay leaves
1 1/2 cups sugar
1/4 cup kosher salt
2 cloves garlic

Clean green beans, peel pearl onions, quarter mushrooms and slice cucumbers. Blanch green beans and pearl onions. Heat vinegar and water with remaining ingredients and pour over vegetables in separate dishes or bowls (like glass). Cover and refrigerate for at least 6 hours to several days.

Pickled Vegetables, STEPHEN KALT

3 cups white wine vinegar
1 cup water
1/2 cup sugar
1 teaspoon crushed red pepper
1 teaspoon cumin seed
1 teaspoon coriander seed
1 teaspoon white pepper
1/2 teaspoon cloves
1 bay leaf
6 cloves garlic
1 cup carrots, cut on bias
1 cup cauliflower florets
1 cup red pepper, cut into 1/4-inch slices
1 cup sliced red onion
1 cup baton of zucchini

Bring vinegar, water, sugar and spices to a boil. In succession add carrots, cauliflower, red pepper, onions and zucchini, leaving 2-3 minutes between addition of each vegetable. Remove from heat and let cool.

Pickled Garlic Vegetables, FOOD NETWORK KITCHEN

Level: Easy
Total: 15 min
Prep: 10 min
Cook: 5 min
Yield: 6 servings

1 1/2 cups white wine vinegar
1 cup dry white wine
1/3 cup sugar
2 teaspoons coriander seeds
2 teaspoons fennel seeds
2 teaspoons mustard seeds
1/2 teaspoon red pepper flakes
1 bay leaf
Kosher salt
1 1/2 cups garlic cloves (halved if large)
2 carrots, cut into sticks
1 bulb fennel, trimmed, cored and cut into wedges (fronds reserved)
6 radishes, quartered
4 garlic scapes (stalks), trimmed (optional)

Bring the vinegar, wine, sugar, spices, bay leaf and 1 tablespoon salt to a boil. Add the garlic cloves and simmer 5 minutes.

Pack the carrots, fennel wedges and fronds, radishes and garlic scapes, if using, in a quart-size jar.

Pour the hot liquid over the vegetables. Let cool; cover and refrigerate at least overnight (preferably 48 hours).

Quick Pickled Veggies with Leftover Pickle Juice, THE KITCHEN

Level: Easy
Total: 5 hr 10 min (includes pickling time)
Active: 10 min
Yield: 1 jar

Leftover pickle juice from a jar of pickles (reserve the jar)

Assorted vegetables for pickling, such as sliced carrot sticks, sliced orange bell peppers and cauliflower florets

Sliced red onion, as desired

Heat up the pickle juice in a microwave-safe bowl or on the stovetop until boiling. Put the vegetables and red onion back in the pickle jar and pour the pickle juice over top. Screw the top onto the pickle jar and let the mixture sit in the fridge for at least 5 hours. The pickles will keep for up to 1 week.

Instant Pickled Vegetables, RACHAEL RAY

Level: Easy
Total: 25 min
Prep: 10 min
Inactive: 5 min
Cook: 10 min
Yield: 4 to 6 servings

Fine sea salt or kosher salt
1 head purple cauliflower, cut into florets
2 carrots, peeled and sliced into 1/4-inch discs
2 ribs celery with leafy tops, sliced
1 cup green Sicilian olives, pitted
2 Italian cherry peppers, sliced
1 cup white balsamic vinegar
1/4 cup sugar
2 bay leaves

Blanch the cauliflower, carrots and celery in salted boiling water for 3 to 4 minutes. Drain, then transfer to a heatproof shallow bowl (do not shock in cold water as you normally would when blanching). Toss with the olives and cherry peppers. The warm vegetables will soak up some of the brine.

Combine the vinegar, 1 cup water, the sugar, 2 rounded tablespoons salt and the bay leaves in a pot. Bring to a boil, stirring to dissolve the sugar and salt, then pour over the vegetables. Let cool, tossing occasionally. Serve at room temperature. Refrigerate any leftovers.

Egg-Fried Rice with Pickled Vegetables, CHING-HE HUANG

Level: Easy
Total: 24 hr 30 min
Prep: 20 min
Inactive: 24 hr
Cook: 10 min
Yield: 2 servings

3 tablespoons peanut oil
4 fresh shiitake mushrooms, diced
3 large eggs, beaten
2 cups jasmine rice, cooked
2 pinches Chinese five-spice powder
1 1/2 cups diced Pickled Vegetables, recipe follows
1 teaspoon toasted sesame oil
Dash light soy sauce
Sea salt and freshly ground white pepper, for sprinkling
3 pickled ramps or fresh scallions, for serving, optional
Chili powder or cayenne pepper, for serving

Basic Chinese Quick Pickling Liquid:
1/4 cup mirin (Japanese sweet rice cooking wine)
1/4 cup clear rice vinegar
1 tablespoon superfine sugar
1 teaspoon sea salt
English cucumbers
Baby carrots
Breakfast or round red radishes

Heat a wok over medium-high heat until smoking. Pour in 1 tablespoon of the oil. Add the mushrooms and eggs and stir continually until the eggs are softly cooked, about 20 seconds, and then transfer the mushrooms and eggs to a bowl. Add the remaining 2 tablespoons oil to the wok and heat until hot. Add the rice, season the mixture with the five-spice powder and stir-fry until heated through.

Return the mushrooms and eggs to the wok with the Pickled Vegetables and stir continually until very hot. Season the mixture with the sesame oil and soy and sprinkle with salt and white pepper. Toss well, and then transfer the mixture to a serving platter. Garnish with the ramps and sprinkle some chili powder over the top. Serve warm or at room temperature.

Basic Chinese Quick Pickling Liquid:

Whisk together the mirin, rice vinegar, sugar and salt together in a small bowl until dissolved.

To pickle cucumbers: Slice the cucumber into half-moon slices and transfer to a nonreactive bowl. Pour the pickling liquid over them, toss to coat, and let stand for at least 30 minutes or up to 3 days in the refrigerator.

To pickle baby carrots: Peel and halve them lengthwise and transfer them to a nonreactive bowl or jar. Pour the pickling liquid over them, making sure they are completely immersed. Let stand for at least 1 day and up to 5 days in the refrigerator before serving.

To pickle radishes: If using breakfast radishes, halve them lengthwise, or if using round, quarter them lengthwise. Transfer them to a nonreactive bowl or jar and pour the liquid over them. Let stand for at least 2 hours or up to 2 days in the refrigerator before serving.

Make a Quick Pickle, Food Network Kitchen


Tandoori Chicken Thighs with Pickled-Vegetable Rice, RACHAEL RAY

Level: Intermediate
Total: 1 hr 40 min (includes marinating time)
Active: 55 min
Yield: 4 servings

1 tablespoon coriander seeds
1 tablespoon cumin seeds
1 tablespoon fennel seeds
1 tablespoon fenugreek seeds
1 tablespoon yellow mustard seeds
1 teaspoon black peppercorns
2 cardamom pods
1 cinnamon stick
1 long dried red chile, de-stemmed
1 1/2 to 2 tablespoons ground turmeric
1 tablespoon paprika
2 cups Greek-style yogurt
One 1-inch piece ginger root, peeled and grated
3 cloves garlic, grated
2 tablespoons olive oil
Kosher salt and freshly ground black pepper
1 1/2 pounds boneless, skinless chicken thighs, cut into 1- to 2-inch pieces
Pickled Vegetable Rice, for serving, recipe follows

Pickled Vegetable Rice:
1 cup basmati rice
1 curry leaf
1 1/2 to 2 cups chicken stock
2 cardamom pods
Salt and pepper
1/2 cup giardiniera pickled vegetables, chopped, plus 1 tablespoon pickling liquid

Special equipment: a spice grinder; 15 to 20 skewers, soaked 30 minutes if wood or bamboo

Place a medium skillet over medium-low heat and add the coriander, cumin, fennel, fenugreek, mustard, peppercorns, cardamom and cinnamon. Toast, shaking the pan, until fragrant, 2 to 4 minutes. Set aside and let cool slightly. Place in a spice grinder along with the dried chile and pulse to a powder-like consistency, then transfer to a bowl and add the turmeric and paprika. Transfer a few tablespoons to a large mixing bowl and save the rest of the spice mixture for another use.

To the mixing bowl, add the yogurt, ginger, garlic, olive oil and some salt and pepper and stir to combine. Sprinkle the chicken with salt and pepper, add it to the yogurt mixture and let marinate, refrigerated, for at least 20 minutes and up to 2 hours.

Preheat a grill pan over medium-high heat. Remove the chicken from the yogurt and thread it onto skewers. Place on the grill pan and let cook, turning once, until cooked through, 10 to 12 minutes.

Place the Pickled Vegetable Rice in 4 small bowls. Serve with the chicken.

Pickled Vegetable Rice:

Place a small to medium saucepan over medium-high heat. Add the rice, curry leaf, chicken stock and cardamom pods and sprinkle with salt and pepper to taste. Bring to a simmer, then cover and reduce the heat to low. Let cook according to the package instructions, 16 to 18 minutes. Remove from the heat and remove the curry leaf and cardamom pods from the pot, then fluff the rice with a fork and set aside to keep warm. Stir in the pickled vegetables and their pickling liquid.

Amazing Pickled and Marinated Vegetables, JAMIE OLIVER

Pickled vegetables taste totally delicious. I'm going to give you my personal favorite vegetables and herb combinations - damn simple and they make great presents. Much cooler than turning up with a bottle of wine. Once you've had success with them, have a go at your own variations. You can use one large jar or lots of smaller ones (I prefer smaller ones because once a jar's been opened it will only last for a week or so in the refrigerator).

Level: Advanced
Total: 1 hr 30 min
Prep: 1 hr
Inactive: 20 min
Cook: 10 min
Yield: about 2 quarts

For the pickling liquid:
1 quart cider or white wine vinegar
1 quart water
2 tablespoons sea salt

For the pickling marinade:
2 cups extra-virgin olive oil
5 cloves garlic, peeled and sliced
1 fresh red chili, deseeded and chopped
2 pounds mixed mushrooms and a few sprigs of fresh thyme, rosemary and sage
2 pounds firm eggplant and 2 tablespoons dried oregano
2 pounds firm zucchini and 6 sprigs of fresh mint
2 pounds fennel bulbs and their herby tops
2 pounds small onions and 4 bay leaves
2 pounds red and yellow peppers and a few sprigs of fresh thyme

Make sure you have some small sterilized jars ready to go. Bring the pickling liquid ingredients to the boil in a big pan. Put the pickling marinade ingredients into a large bowl with your chosen herbs and mix well. Slice up your chosen vegetables any way you like, but if it's a larger vegetable try to get the pieces around 1/2-inch in thickness. This way, the flavors and pickling liquid will penetrate sufficiently. Smaller vegetables, like mushrooms or very small onions, can be left whole.

Place the sliced vegetables in the boiling pickling liquid and leave for around 3 minutes - they'll probably rise to the surface, so keep pushing them down to ensure they are all immersed. Lift the pieces out with a slotted spoon and place them into your bowl of pickling marinade. Toss together - it will smell fantastic.

Pretty much straightaway, put the hot vegetables and pickling marinade into your sterilized jars, filling them to the very top. Cover the vegetables completely with the marinade and put the lids on tightly. Put the jars aside until they're cool. Clean the jars, attach sticky labels and write the date and the contents on them. Store the jars somewhere cool and dark - it's best to leave them for about 2 weeks before opening so the vegetables really get to marinate well, but if you absolutely cannot wait, you can eat them sooner. They'll keep for about 3 months - but they're so bloody good I'm lucky if the jars last for a couple of weeks in our house!

"Our agreement with the producers of "Jamie at Home" only permit us to make 2 recipes per episode available online. Food Network regrets the inconvenience to our viewers and foodnetwork.com users"

Choose 1 of the following vegetable and herb options:

Properly handled sterilized equipment will keep canned foods in good condition for one year. Making sure hands, equipment and surfaces in your canning area are clean is the first step in canning. Tips: Jars should be made from glass and free of any chips or cracks. Preserving or canning jars are topped with glass, plastic or metal lids that have a rubberlike seal. Two-piece metal lids are most common. To prepare jars before filling: Wash jars with hot, soapy water, rinse them well and arrange them open-side up, without touching, on a tray. To sterilize jars, boil them in a large saucepan, covered with water, for 10 minutes. Jars have to be sterilized only if the food to be preserved will be processed for less than 10 minutes in a boiling-water bath or pressure canner. To sterilize jars, boil them in a large saucepan, covered with water, for 10 minutes. Follow manufacturer's instructions for cleaning and preparing lids and bands. Use tongs or jar lifters to remove hot sterilized jars from the boiling water. Be sure the tongs are sterilized too: Dip the tong ends in boiling water for a few minutes before using them. All items used in the process of making jams, jellies, preserves and pickles must be clean, including any towels and especially your hands. After the jars are prepared, you can preserve the food. It is important to follow any canning and processing instructions included in the recipe and refer to USDA guidelines about the sterilization of canned products. Find Information information on canning can be found at the National Center for Home Food Preservation website: http://nchfp.uga.edu/.

Jamaican Style Escovitch of Fish with Pickled Vegetables, ?

Level: Intermediate
Total: 55 min
Prep: 40 min
Inactive: 10 min
Cook: 5 min
Yield: 6 servings

1 1/2 cups malt vinegar
2 teaspoons garlic powder
2 tablespoons plus 2 teaspoons sugar
2 teaspoons onion powder
1 teaspoon ground dried oregano
2 tablespoons plus 1 teaspoon salt, plus more for seasoning fish
1 tablespoon pickling spice
1 teaspoon ground white pepper
1 red bell pepper, thinly sliced
1/4 cup vegetable oil, or more as needed
1 yellow bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 yellow onion, thinly sliced
2 garlic cloves, thinly sliced
1 Scotch bonnet pepper, pierced

6 (6-ounce) firm white fish fillets, such as grouper, tilapia, striped bass, or catfish

1 lime, juiced
Freshly ground white pepper
1 cup all-purpose flour
1 tablespoon Emeril's Original Essence, recipe follows

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

In a medium nonreactive saucepan, combine the vinegar, sugar, 1 tablespoon plus 2 teaspoons of the salt, pickling spice, bell peppers, onion, garlic, and Scotch bonnet and bring to a boil. Reduce heat to a simmer and skim any foam that rises to the top. Simmer vegetables for 2 minutes; remove from heat and set aside until warm before serving. (Pickled vegetables may be made up to 3 days in advance and refrigerated in a nonreactive container until ready to serve. May be served warm or cold.)

When you are ready to cook the fish, place the fillets on a nonreactive plate or platter and squeeze the lime juice over the fillets. Let sit for several minutes then pat fillets dry. Season well on both sides with salt and freshly ground white pepper. In a shallow bowl, combine the flour, Essence, remaining 2 teaspoons of salt, garlic powder, onion powder, oregano, and white pepper and stir to combine. Dredge the fillets in the seasoned flour mixture and shake to release any excess.

Heat the oil in a large saute pan and, when hot, add the fish and cook until golden brown and crispy on both sides, 2 to 3 minutes per side. (This will vary depending on the thickness of the fillets you are using.) Transfer fillets to a platter and spoon some of the pickled vegetables with pickling liquid over the fish. Serve immediately.

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):

Combine all ingredients thoroughly.

Recipe from "New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch, Published by William Morrow, 1993.

Rau Cai Chua: Pickled Vegetables, CORINNE TRANG

Total: 24 hr 10 min
Prep: 24 hr
Cook: 10 min
Yield: 10 to 12 servings

1 pound carrots, peeled and cut into 2-inch long matchsticks
3 tablespoons coarse sea salt
1 pound daikon, peeled, cut into 2-inch long by 1/2-inch wide thin planks
6 tablespoons sugar
1 cup white rice vinegar
1 1/2 pounds cucumber, peeled, halved lengthwise and sliced diagonally 1/8-inch thick

Put the carrots in a sieve set over a bowl. Toss carrots with 1 tablespoon of the salt and let stand to get rid of excess water, about 45 minutes.

Gently press carrots against the sieve to remove any remaining moisture. Rinse and drain. Place the carrots in a clean kitchen towel, then twist the towel to squeeze out any excess water.

Repeat the process using the daikon.

Whisk together the sugar and vinegar until sugar is completely dissolved. Divide this pickling mixture among 3 quart-size plastic bags, and set 1 bag aside to use in Step 4.

Add the carrots and daikon separately to the other 2 bags, seal and toss to coat evenly. Lay bags flat on a plate and refrigerate at least 24 hours, turning the bags over every hour if possible.

After about 20 hours, repeat step 1 using the cucumbers. After draining, place the cucumbers in the third plastic bag of pickling mix, seal, and toss to coat. Lay the bag flat on a plate and refrigerate for 4 to 6 hours, turning bag every hour if possible. The cucumber needs only 4 to 6 hours to absorb the flavor of the vinegar marinade.

Drain the carrots, daikon and cucumbers well at room temperature for 30 to 45 minutes before serving.;

Refrigerator Pickles: Cauliflower, Carrots, Cukes, You Name It, TED ALLEN

Level: Easy
Total: 40 min
Prep: 35 min
Cook: 5 min
Yield: 2 quarts

For the brine:
10 cloves garlic, peeled
2 cups white vinegar
6 teaspoons kosher salt
Several sprigs of fresh dill
1 teaspoon celery seed
1 teaspoon coriander seed
1 teaspoon mustard seed
1/2 teaspoon black peppercorns
1/2 teaspoon pink peppercorns (if you have 'em)

For the vegetables:
6 Kirby cucumbers, quartered lengthwise
6 young spring carrots, peeled and cut in half lengthwise
1 handful large scallion pieces or green beans
A few pieces of cauliflower to tuck wherever they'll fit
4 small hot red chiles or 2 jalapenos

In a medium saucepan, bring 4 cups water to a boil, reduce the heat so the water simmers and add the garlic. Cook for 5 minutes. Add the vinegar and salt, raise the heat and bring to a boil, stirring until the salt dissolves. Remove from the heat.

In 2 clear 1-quart jars, place a few sprigs of dill. Divide the seeds and peppercorns between the jars. Using tongs, remove the garlic from the brine and place 5 cloves in each jar. Then pack the jars full of cucumbers, carrots, scallions or green beans, cauliflower and chiles. You want them to be tightly stuffed.

Bring the brine back to a boil, pour it over the vegetables to cover completely, let cool, then cover and refrigerate. The pickles will taste good in just a few hours, better after a couple of days. And they'll keep for about 3 months.

Pickled Jalapenos, SEAN TIMBERLAKE

Level: Intermediate
Total: 25 hr 20 min
Prep: 35 min
Inactive: 12 hr
Cook: 12 hr 45 min
Yield: Two pints

1 lb jalapeno peppers
2 c. white vinegar (5-percent acidity)
2 c. filtered water
2 Tbsp pickling salt (4 Tbsp kosher salt)
2 cloves garlic (optional)
1 Tbsp whole black peppercorns (optional)
1 Tbsp honey or sugar (optional)

Prepare the jars and lids: Wash all jars and lids thoroughly with soap and water and rinse well. Fill your canner with enough water to cover the jars by at least 1 inch and bring to a simmer.

Using a pair of canning tongs, lower the jars in gently, tilting them to fill with the hot water.

In a small saucepan, keep some water warm but not boiling; place the lids in the water. Have an additional kettle of water on to boil.

Prepare the brine: Add vinegar, water, salt and garlic and peppercorns or honey (if using) to a medium saucepan and place over medium heat. Bring to a boil, and reduce heat to keep at a simmer.

Prepare the jalapenos: Wearing latex or plastic gloves, slice the jalapenos into 1/4-inch rings. Add the rings to the brine and bring back to the boil.

Fill and close the jars: Using canning tongs, remove the jars from the canner, carefully pouring the water back into the canner. Set next to the jalapenos in the saucepan.

Turn the heat under the canner to high. Use a ladle to pour the jalapenos into the jars through a canning funnel, leaving 1/2-inch headspace at the top. Run a clean chopstick around the inside of the jar to dislodge any trapped air. Wipe the rims of the jars with a damp paper towel. Place the lids on, and screw on the rings until just finger-tight.

Seal the jars: Using canning tongs, gently transfer the jars to the canner, taking care to keep them vertical. When all the jars are in the canner, there should be at least 1 inch water covering them; if you need more, add water from the kettle until the jars are sufficiently covered.

Bring the water to a full rolling boil, and process for 5 minutes. Remove and cool: Using canning tongs, gently remove the jars from the canner and transfer them to a kitchen towel or cooling rack, again keeping them vertical.

Do not set hot jars directly on to cool counter surfaces. Leave to cool, undisturbed, for at least 12 hours. If any of the jars do not seal when cool, reprocess using the method above, or refrigerate and use immediately.

Label and store: Add a label to the lid or side of your jar, noting the date it was canned. Remove the rings and store jars in a cool, dark place for up to one year. Refrigerate after opening.

Pickled Root Vegetable Salad, KELSEY NIXON

Level: Easy
Total: 1 hr 30 min
Prep: 20 min
Inactive: 1 hr
Cook: 10 min
Yield: 4 servings

2 medium golden beets, peeled and sliced 1/8-inch thick
1 medium parsnip, peeled and sliced 1/8-inch thick
1 medium sweet potato, peeled and sliced 1/8-inch thick
2 medium red beets, peeled and sliced 1/8-inch thick
1/2 teaspoon whole black peppercorns
2 cloves garlic, smashed
1 small red onion, thinly sliced
3 cups apple cider vinegar
3/4 cup sugar
1/4 cup kosher salt
1 teaspoon mustard seeds
1/2 teaspoon celery seed
4 ounces goat cheese, crumbled
1/4 cup fresh flat-leaf parsley leaves, chopped
1/4 cup pistachios, roughly chopped
Extra-virgin olive oil, for drizzling

Special equipment: Mandolin slicer or slicing attachment for food processor

Combine the golden beets, parsnips and sweet potatoes in a heatproof mixing bowl, and combine the red beets and onions in another heatproof mixing bowl to prevent any bleeding from the red beets.

Combine the vinegar, sugar, salt, mustard seeds, celery seed, peppercorns, garlic and 1 cup water in a saucepan. Bring the mixture to a boil over medium-high heat to dissolve the sugar and salt.

Pour some of the hot pickling liquid over the red beets and onions just until they are submerged, and then pour the remaining liquid over the golden beets, parsnips and potatoes. Let the vegetables sit in the pickling liquid until just tender, about 1 hour.

Drain the vegetables and plate the red beets and onions. Top with the other vegetables just before serving, and garnish with the goat cheese, parsley and pistachios and drizzle with olive oil.


Jamaican Style Escovitch of Fish with Pickled Vegetables, ?

Level: Intermediate
Total: 55 min
Prep: 40 min
Inactive: 10 min
Cook: 5 min
Yield: 6 servings

1 1/2 cups malt vinegar
2 teaspoons garlic powder
2 tablespoons plus 2 teaspoons sugar
2 teaspoons onion powder
1 teaspoon ground dried oregano
2 tablespoons plus 1 teaspoon salt, plus more for seasoning fish
1 tablespoon pickling spice
1 teaspoon ground white pepper
1 red bell pepper, thinly sliced
1/4 cup vegetable oil, or more as needed
1 yellow bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 yellow onion, thinly sliced
2 garlic cloves, thinly sliced
1 Scotch bonnet pepper, pierced

6 (6-ounce) firm white fish fillets, such as grouper, tilapia, striped bass, or catfish

1 lime, juiced
Freshly ground white pepper
1 cup all-purpose flour
1 tablespoon Emeril's Original Essence, recipe follows

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

In a medium nonreactive saucepan, combine the vinegar, sugar, 1 tablespoon plus 2 teaspoons of the salt, pickling spice, bell peppers, onion, garlic, and Scotch bonnet and bring to a boil. Reduce heat to a simmer and skim any foam that rises to the top. Simmer vegetables for 2 minutes; remove from heat and set aside until warm before serving. (Pickled vegetables may be made up to 3 days in advance and refrigerated in a nonreactive container until ready to serve. May be served warm or cold.)

When you are ready to cook the fish, place the fillets on a nonreactive plate or platter and squeeze the lime juice over the fillets. Let sit for several minutes then pat fillets dry. Season well on both sides with salt and freshly ground white pepper. In a shallow bowl, combine the flour, Essence, remaining 2 teaspoons of salt, garlic powder, onion powder, oregano, and white pepper and stir to combine. Dredge the fillets in the seasoned flour mixture and shake to release any excess.

Heat the oil in a large saute pan and, when hot, add the fish and cook until golden brown and crispy on both sides, 2 to 3 minutes per side. (This will vary depending on the thickness of the fillets you are using.) Transfer fillets to a platter and spoon some of the pickled vegetables with pickling liquid over the fish. Serve immediately.

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):

Combine all ingredients thoroughly.

Recipe from "New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch, Published by William Morrow, 1993.


Pickled Ginger, MING TSAI

Level: Easy
Total: 12 hr 15 min
Prep: 15 min
Cook: 12 hr
Yield: 12 servings

2 cups rice wine vinegar
1 tablespoon salt
1/2 cup sugar
1 small red beet, peeled and halved
2 bay leaves
1/2 tablespoon white peppercorns
2 Thai bird chiles
2 cups ginger slices, peeled (1/8-inch thick)

Combine everything but ginger in a saucepan and bring to a boil. Add ginger and turn heat down to a simmer for 1/2 an hour.

Pull off heat and let stand until cool, about 1 hour. Place in jar and refrigerate overnight. Will keep for 1 month.

Korean Sloppy Joe, DEUKI HONG

Level: Easy
Total: 2 hr 20 min (includes marinating time)
Active: 20 min
Yield: 8 to 10 servings

1 pound ground beef or pork
1-inch knob of ginger, grated
6 garlic cloves, chopped
5 tablespoons gochugang
1 tablespoon sesame oil
1 tablespoon sugar
1 tablespoon soy sauce
1/2 teaspoon ground black pepper
1 tablespoon vegetable oil
1 cup diced onion
Hamburger buns
Pickles, such as Quick Kimchi Persian Cucumbers, recipe follows, optional
Shredded iceberg lettuce

Quick Kimchi Persian Cucumbers:
1 1/2 teaspoons salt
2 tablespoons plus 1 1/2 teaspoons sugar
1/2 cup chopped peeled Asian pear
1/2 cup coarsely ground gochugaru (Korean red chile flakes)
1/4 cup fish sauce
2 garlic cloves, minced
2 teaspoons minced ginger
1 pound Persian cucumbers, sliced 1/4 inch thick

In a large bowl, mix the beef or pork, ginger, garlic, gochuang, sesame oil, sugar, soy sauce and black pepper. Cover and marinate, in the refrigerator, at least 2 hours and preferably overnight.

Heat a large heavy-bottomed pan or cast-iron skillet over high heat with the vegetable oil. When shimmering hot, saute the diced onions for about 4 minutes, stirring constantly, or until soft. Add the marinated meat and saute, stirring, just until fully cooked through, 5 to 7 minutes. Drain any residual fat, if needed.

While the meat cooks, toast the buns.

Divide the meat and place it into the buns. Serve, ideally with pickles and shredded iceberg lettuce.

Quick Kimchi Persian Cucumbers:

Make the cure mix: In a small bowl, stir together the salt and 1 1/2 teaspoons of the sugar.

Make the kimchi marinade: Add the pear, gochugaru, fish sauce, garlic, ginger and remaining 2 tablespoons sugar to a blender and blend until smooth.

In a large pickling jar or lidded container, combine the cucumber and the cure mix; let sit for 15 minutes. Drain excess liquid, then add 1 cup of the kimchi marinade, stirring to coat. Refrigerate for at least 2 hours. This kimchi will keep up to 1 week in the refrigerator.

Hurry Curry Cauliflower, ALTON BROWN

Level: Easy
Total: 168 hr 25 min
Prep: 20 min
Inactive: 168 hr
Cook: 5 min
Yield: 4 servings

1 tablespoon canola oil
1 teaspoon cumin seed
1 teaspoon coriander seed
2 teaspoons curry powder
1 teaspoon fresh ginger, minced
1 whole clove garlic, smashed
1 head cauliflower, cut into florets
1 cup water
1 cup rice wine vinegar
1/2 cup cider vinegar
3 tablespoons sugar
1 teaspoon pickling salt

Heat the canola oil in a heavy skillet over medium heat. Crush the cumin seed with the coriander seed and add to the pan. Add the curry powder, ginger, and garlic to the pan. Cook these spices, stirring until the oil colors and the spices are fragrant. Add the cauliflower florets to the pan and toss to coat.

In a lidded plastic container, combine the water, rice wine vinegar, cider vinegar, sugar, and pickling salt. Shake to combine.

Once the cauliflower is slightly tender, add it to a glass jar. Pour the pickling liquid over the cauliflower, filling to the top of the jar. Cool, chill, and store the pickles for 1 week to allow the flavors to develop thoroughly.

Cabbagetown Market- Banh Mi Sandwich, MARIA LOCKE

Level: Intermediate
Total: 31 min
Prep: 15 min
Cook: 16 min
Yield: 4 to 6 servings

1 pound ground pork
1 shallot, minced
1 stalk lemongrass (outer husk removed), sliced paper thin
1 tablespoon fish sauce
A dash Asian five-spice powder
Salt and freshly ground black pepper
French bread, for serving
Lettuce, for servingPickled Vegetables, for serving, recipe follows
Cilantro Mayonnaise, for serving, recipe follows

Pickled Vegetables:
10 radishes, thinly slices
5 to 7 carrots, julienned
1 cup rice wine vinegar
1 tablespoon hot sauce (recommended: Sriracha)
Dash sugar
Salt

Cilantro Mayonnaise:
1 bunch cilantro leaves, roughly chopped
1 cup mayonnaise

Add all ingredients into a large bowl and mix to thoroughly combine. Form 4 ounce patties and grill until well done. Place 2 patties into lightly toasted soft French bread cut with a hinge along with lettuce, a generous helping of Pickled Vegetables, and Cilantro Mayonnaise.

Pickled Vegetables:

Place the sliced vegetables into 1 cup rice wine vinegar mixed with hot sauce, a dash of sugar, and a dash of salt. 15 minutes in the vinegar should leave the vegetables with a nice crunch. They can be left in the vinegar for an indefinite amount of time, however. The vinegar can be saved and used again later.

Cilantro Mayonnaise:

Simply mix the chopped cilantro with the mayonnaise.


Cabbagetown Market- Banh Mi Sandwich, MARIA LOCKE

Level: Intermediate
Total: 31 min
Prep: 15 min
Cook: 16 min
Yield: 4 to 6 servings

1 pound ground pork
1 shallot, minced
1 stalk lemongrass (outer husk removed), sliced paper thin
1 tablespoon fish sauce
A dash Asian five-spice powder
Salt and freshly ground black pepper
French bread, for serving
Lettuce, for servingPickled Vegetables, for serving, recipe follows
Cilantro Mayonnaise, for serving, recipe follows

Pickled Vegetables:
10 radishes, thinly slices
5 to 7 carrots, julienned
1 cup rice wine vinegar
1 tablespoon hot sauce (recommended: Sriracha)
Dash sugar
Salt

Cilantro Mayonnaise:
1 bunch cilantro leaves, roughly chopped
1 cup mayonnaise

Add all ingredients into a large bowl and mix to thoroughly combine. Form 4 ounce patties and grill until well done. Place 2 patties into lightly toasted soft French bread cut with a hinge along with lettuce, a generous helping of Pickled Vegetables, and Cilantro Mayonnaise.

Pickled Vegetables:

Place the sliced vegetables into 1 cup rice wine vinegar mixed with hot sauce, a dash of sugar, and a dash of salt. 15 minutes in the vinegar should leave the vegetables with a nice crunch. They can be left in the vinegar for an indefinite amount of time, however. The vinegar can be saved and used again later.

Cilantro Mayonnaise:

Simply mix the chopped cilantro with the mayonnaise.


Korean Sloppy Joe, DEUKI HONG

Level: Easy
Total: 2 hr 20 min (includes marinating time)
Active: 20 min
Yield: 8 to 10 servings

1 pound ground beef or pork
1-inch knob of ginger, grated
6 garlic cloves, chopped
5 tablespoons gochugang
1 tablespoon sesame oil
1 tablespoon sugar
1 tablespoon soy sauce
1/2 teaspoon ground black pepper
1 tablespoon vegetable oil
1 cup diced onion
Hamburger buns
Pickles, such as Quick Kimchi Persian Cucumbers, recipe follows, optional
Shredded iceberg lettuce

Quick Kimchi Persian Cucumbers:
1 1/2 teaspoons salt
2 tablespoons plus 1 1/2 teaspoons sugar
1/2 cup chopped peeled Asian pear
1/2 cup coarsely ground gochugaru (Korean red chile flakes)
1/4 cup fish sauce
2 garlic cloves, minced
2 teaspoons minced ginger
1 pound Persian cucumbers, sliced 1/4 inch thick

In a large bowl, mix the beef or pork, ginger, garlic, gochuang, sesame oil, sugar, soy sauce and black pepper. Cover and marinate, in the refrigerator, at least 2 hours and preferably overnight.

Heat a large heavy-bottomed pan or cast-iron skillet over high heat with the vegetable oil. When shimmering hot, saute the diced onions for about 4 minutes, stirring constantly, or until soft. Add the marinated meat and saute, stirring, just until fully cooked through, 5 to 7 minutes. Drain any residual fat, if needed.

While the meat cooks, toast the buns.

Divide the meat and place it into the buns. Serve, ideally with pickles and shredded iceberg lettuce.

Quick Kimchi Persian Cucumbers:

Make the cure mix: In a small bowl, stir together the salt and 1 1/2 teaspoons of the sugar.

Make the kimchi marinade: Add the pear, gochugaru, fish sauce, garlic, ginger and remaining 2 tablespoons sugar to a blender and blend until smooth.

In a large pickling jar or lidded container, combine the cucumber and the cure mix; let sit for 15 minutes. Drain excess liquid, then add 1 cup of the kimchi marinade, stirring to coat. Refrigerate for at least 2 hours. This kimchi will keep up to 1 week in the refrigerator.


Teriyaki Chicken with Warm Ginger-Carrot Slaw, RACHAEL RAY

Level: Easy
Total: 10 min
Prep: 5 min
Cook: 5 min
Yield: 4 servings

1 1/2 pounds chicken breast cutlets
1/3 cup teriyaki sauce
4 tablespoons vegetable oil, eyeball it, divided
1 rounded tablespoon grill seasoning (recommended: Montreal Steak Seasoning)
1 small savoy cabbage, 1 1/2 pounds
1 bunch scallions
1 cup, a couple of handfuls, snow peas
1/4 cup honey, eyeball it
3 tablespoons cider vinegar, eyeball it
3 tablespoons pickled ginger, drained and thinly sliced - Asian foods aisle
1 sack, 10 ounces, 2 cups, store bought shredded/julienne cut carrots
Salt and pepper

In a large plastic food storage bag, combine chicken cutlets with teriyaki sauce, 2 tablespoons oil and grill seasoning. Close bag and combine to coat evenly. Let stand 15 minutes.

Preheat an outdoor or indoor grill or grill pan to medium-high.

Cut cabbage into quarters and cut away core. Shred the cabbage and set aside.

Cut clean, trimmed scallions into 3 inch lengths. Pile scallions lengthwise and julienne them into thin strips.

Pull the threads from the ends of snow peas and julienne into thin strips, lengthwise, like the scallions.

Drizzle honey into a small bowl. Add vinegar and combine with a fork.

Place chicken cutlets on grill or into hot pan and cook 3 minutes on each side.

Heat a nonstick skillet over high heat. Add 2 tablespoons oil, 2 turns of the pan. Add pickled ginger and cut carrots and stir-fry 2 minutes.

Add cabbage and stir-fry 2 minutes more. Fluff and toss veggies with tongs so they stay dry and crisp while cooking.

Add scallions and snow peas and stir-fry another minute. Add honey and vinegar combination, pouring it all around the pan in a slow stream.

Cook the liquids down 30 seconds more then turn off heat. Continue to toss the slaw and season it up with salt and pepper to your taste.

Slice the chicken meat thinly on an angle. Mound up 1/4 of the slaw on each plate and place the sliced chicken along side, edging its way up the slaw salad. Serve immediately.


Southeast Asian Cooking Glossary


Spicy Sichuan Beef Stir-Fry, FOOD NETWORK KITCHEN

Level: Easy Total: 40 min Active: 40 min Yield: 4 servings

1 pound flank steak, halved lengthwise and thinly sliced against the grain

1 English cucumber, peeled, halved lengthwise, seeded and cut into 3/4-inch chunks

2 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
2 stalks celery, chopped, plus celery leaves for topping
3 tablespoons Asian black bean sauce
4 pickled hot cherry peppers, chopped, plus 2 tablespoons brine
2 tablespoons vegetable oil
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1 teaspoon mixed peppercorns
4 cups cooked jasmine rice

Toss the steak with 1 tablespoon soy sauce and 1 teaspoon cornstarch in a large bowl. Combine the cucumber and celery in a separate bowl; set aside.

Stir the black bean sauce with the remaining 1 tablespoon soy sauce and 1 teaspoon cornstarch, the cherry pepper brine and 1/4 cup water in a small bowl; set aside.

Heat 1 tablespoon vegetable oil in a large nonstick skillet over high heat. Add the cucumber-celery mixture and cook, undisturbed, 1 minute. Toss and cook, stirring occasionally, until crisp-tender, 1 to 2 minutes. Transfer to a bowl.

Heat the remaining 1 tablespoon oil in the same skillet. Add the steak in a single layer. Cook until browned on the bottom, about 1 minute. Toss and continue cooking, stirring, until just a few pink spots remain, 1 more minute.

Add the garlic, ginger and peppercorns and cook, stirring, until the meat is cooked through, 1 to 2 more minutes.

Add the black bean sauce mixture and cherry peppers and bring to a boil. Cook until glossy, about 1 minute. Toss in the cucumbers and celery.

Serve the stir-fry over rice. Top with celery leaves.


50 Slaw Recipes, ood Network Magazine dreamed up dozens of new twists on the classic summer side.


Guy Fieri's Flavor-Packed Spring Recipes

Tex Wasabi’s Koi Fish Tacos

Get Sauced: Celebrate National Sauce Month

Fried Clams With a Classic Tartar Sauce

Food.com’s Soy and Sriracha Glazed Brussels Sprouts.

5 Great Barbecue Sauces

Hollandaise Sauce

Marinara Sauce

Pizza Sauce

Bechamel Sauce


50 Things to Make with Avocado


Things Every Garlic Lover Should Know, Food Network Kitchen article

You’ve already fallen for garlic’s intense flavor, now find out just how versatile those small, fragrant cloves can be with this guide to prepping and cooking with garlic.


Six Broccoli Mains — Fall Fest

To you, broccoli is a vegetable. To your kids — and antibroccoli peers — it’s nothing but a no-go. But let’s be real, are we surprised that so many broccoli aversions exist? When soggy steamed broccoli is the go-to move on many dinner tables, it’s a no-brainer. It takes more than a simple steaming for its true colors to come through. And now that it’s in season, you can get your serving of better-than-ever broccoli by bringing it into your main courses.



Arroz Con Pollo, Guy at Republica Empanada

Level: Easy
Total: 40 min
Active: 25 min
Yield: 6 servings

1/2 cup cooking oil
1 teaspoon minced garlic
1/2 yellow onion, chopped
5 Roma tomatoes, chopped
3 carrots, diced
2 stalks celery, chopped
1 red bell pepper, chopped
1 teaspoon ground cumin
1 teaspoon dried oregano
Salt
4 cups cooked shredded chicken
1 cup pitted green olives
1 tablespoon capers
3 teaspoons achiote seasoning
6 cups cooked white rice
2 cups frozen green peas
1/2 chopped fresh cilantro
Tomato and avocado wedges, for garnish
Coleslaw and potato chips, for serving

Heat a medium pot over medium heat and add the oil. Add the garlic and onions and saute for about 1 minute to infuse the oil.

Add the tomatoes, carrots, celery and peppers.

Then add the cumin, oregano and 1 tablespoon salt. Saute until the carrots are tender, about 5 minutes.

Add 1 1/2 cups water, cover the pot and cook until the mixture develops into a sauce, about 15 minutes.

Add the shredded chicken, olives, capers and achiote seasoning and stir well. Continue cooking to meld the flavors, about 10 minutes.

Add the rice and fluff with a fork. Add the peas and cilantro and warm through.

Garnish with tomato and avocado wedges. Serve with a vinaigrette-dressed coleslaw and potato chips.


Ena's Signature Spicy Jerk Chicken and Jerk Sauce, Guy at Ena's Caribbean Kitchen

Level: Intermediate
Total: 13 hr 10 min (includes marinating time)
Active: 45 min
Yield: 4 to 5 servings

4 or 5 chicken leg quarters or 1 split breast
Sea salt
4 ounces jerk rub, such as Ena's Signature Jerk Rub
3 ounces jerk marinade, such as Ena's Signature Spicy Jerk Marinade
Jerk Sauce, recipe follows

Jerk Sauce:
1/2 cup port
1/2 cup soy sauce
1/2 cup liquid smoke
1/4 cup browning sauce
1/4 cup white vinegar
4 ounces adobo powder
4 ounces jerk rub, such as Ena's Signature Jerk Rub
3 ounces poultry seasoning
4 ounces jerk marinade, such as Ena's Signature Spicy Jerk Marinade
6 tablespoons breadcrumbs (see Cook's Note)
1 ounce carrot, chopped
1 ounce garlic, chopped
1 ounce onion, chopped
1 ounce dried or fresh thyme
2 to 3 Scotch Bonnet peppers, minced or chopped

Lightly sprinkle the chicken with salt and coat liberally with the jerk rub. Add 3 to 4 tablespoons of jerk marinade (or more to intensify the heat). Marinate in the refrigerator for at least 12 hours and up to 48 hours.

Preheat a grill to 450 degrees F. Preheat the oven to 375 degrees F.

Place the chicken on the grill, skin-side up, and cover the grill. Cook until the skin is rosy brown and crisp, about 25 minutes.

Transfer the chicken to a roasting pan, skin-side up, and pour over a cup of Jerk Sauce. (Do not cover the chicken with sauce; just add enough to create some steam.) Cover the pan with parchment and foil and bake until the chicken is tender and reaches an internal temperature of 165 degrees F, 30 to 45 minutes.

Cut the chicken legs off the thighs and cut the thighs in half. Place the chicken on a plate and add Jerk Sauce.

Jerk Sauce:

Add the port, soy sauce, liquid smoke, browning sauce, vinegar and 2 cups water to a stockpot; bring to a boil. Add the adobo powder, jerk rub, poultry seasoning, jerk marinade and breadcrumbs. Add the carrots, garlic, onions, thyme and peppers. Boil over high heat until the vegetables are fully cooked and the wet marinade has dissolved into the sauce, 15 minutes. Reduce the heat to low and simmer for another 30 minutes.

Walkerswood Jerk Marinade, Set of 2 $11.98

Signature Dry Jerk Rub by Ena's Caribbean Kitchen,

Cook’s Note
You can substitute a mixture of cornstarch and water for the breadcrumbs to make the dish gluten-free.


Pickled Cucumbers, Guy at the Banshee in Cico, CA

Large bowl of thin sliced cucumbers
Salt
Garlic
Sugar
Fish Sauce
Chili Paste

Ready in an hour.


Make-Ahead Paella Casserole, RACHAEL RAY

Level: Intermediate
Total: 1 hr 20 min
Active: 20 min
Yield: 4 servings

5 tablespoons butter, softened
1/2 cup broken thin spaghetti or orzo pasta
1 1/2 cups long-grain white rice
Generous pinch saffron threads
3 to 3 1/2 cups chicken stock
All-purpose flour or instant flour, such as Wondra, for dredging
1 1/2 teaspoons smoked sweet paprika
4 boneless, skinless chicken thighs, trimmed of excess fat
Kosher salt and freshly ground pepper
5 tablespoons EVOO
8 ounces Spanish chorizo, chopped
3 to 4 cloves garlic, chopped
1 onion, chopped
1/2 cup plus a splash dry sherry
One 1-pound, thick center-cut fillet sustainable cod or black cod
1 cup frozen peas, thawed
2 tablespoons chopped fresh thyme
2 roasted red bell peppers, chopped
Seafood seasoning, such as Old Bay
1 pound large shrimp, peeled and deveined
1 lemon
1/2 cup roughly chopped fresh flat-leaf parsley

Cook's Note: To roast bell peppers, arrange them on a baking sheet and broil, turning occasionally, until the skins are blackened. Transfer the peppers to a bowl, cover and let cool. Peel and seed the peppers.

Preheat the oven to 400 degrees F. Butter a casserole dish with 2 tablespoons butter. Heat 2 tablespoons butter in a medium saucepan over medium heat.

Add the pasta and toast until golden.

Stir in the rice and saffron. Add 3 cups stock and bring to boil. Reduce the heat to a simmer, cover and cook until al dente, about 17 minutes.

Add an extra 1/2 cup water if the liquid evaporates before the rice is tender.

Meanwhile, season some flour with the paprika in a shallow dish. Sprinkle the chicken with salt and pepper, then dredge in the flour and shake off the excess.

Heat 3 tablespoons EVOO in a large skillet or Dutch oven over medium-high heat. Add the chicken and cook until browned and crisp on both sides, 12 to 15 minutes.

Transfer the chicken to a paper towel-lined plate to rest.

Add 1 tablespoon EVOO to the skillet, then add the chorizo and cook until the fat begins to render, about 2 minutes.

Add the garlic and onions and cook until soft, about 5 minutes.

Deglaze with a splash of sherry, stirring and scraping up any browned bits from the bottom of the skillet with a wooden spoon.

Stir in the peas, thyme and roasted peppers and immediately remove from the heat.

Slice the chicken and combine with the rice mixture and chorizo-pepper mixture.

Transfer to the prepared casserole dish. Bake until heated through and the bottom is crisp, 30 to 40 minutes.

Add a splash of stock, about 1/2 cup, if the top of the casserole dries out too much.

Meanwhile, cover the fish with about 1/2 cup kosher salt and let stand for 10 minutes. Rinse and pat dry.

Season some flour with seafood seasoning in a small dish. Lightly dredge the fish in the flour and shake off the excess.

Heat the remaining 1 tablespoon EVOO in a skillet over medium-high heat. Add the fish and cook until firm and opaque, 5 to 6 minutes, turning once.

Transfer the fish to a plate. Add the shrimp to the skillet and cook until pink, 4 to 5 minutes.

Add the lemon juice and 1/2 cup sherry, then swirl in the remaining 1 tablespoon butter until melted.

Add the parsley.

Flake the fish into pieces.

Top the casserole with the fish, shrimp and sherry sauce. Divide among plates.

Cook's Notes: Always buy seafood within 24 hours of serving. Quick-salting cod with salt is a technique of NYC chef George Mendez. It gives the fish a firmer texture and more pronounced flavor. The casserole can be covered and refrigerated before baking for a make-ahead meal.


Broccoli Cheese Soup, REE DRUMMOND

Level: Easy
Total: 45 min
Prep: 10 min
Cook: 35 min
Yield: 10 servings

4 heads broccoli, cut into 1-inch pieces
Olive oil, for drizzling
Salt and freshly ground black pepper
1 stick (4 ounces) unsalted butter
1 whole onion, diced
1/3 cup all-purpose flour
4 cups whole milk
2 cups half-and-half
Pinch nutmeg
3 cups grated cheese (mild Cheddar, sharp Cheddar, Jack, etc.), plus more for garnish, optional
1 cup chicken broth, optional

Preheat the oven to 375 degrees F.

Remove 2 cups of the broccoli florets, cut in half, drizzle with olive oil and sprinkle with salt and pepper. Place on a baking sheet cut-side down and bake until the florets begin to crisp and turn slightly brown.

Meanwhile, melt the butter in a pot over medium heat. Add the onions and cook until softened, 3 to 4 minutes. Sprinkle the flour on top. Stir to combine and cook until the flour is absorbed and smells lightly toasted, 1 minute or so. Add the milk and half-and-half. Add the nutmeg, then the broccoli, a small dash of salt and plenty of black pepper. Cover the pot and reduce the heat to low. Simmer until the broccoli is tender, 20 to 30 minutes. Stir in the cheese and allow to melt.

Taste and season with salt and pepper as needed. Serve the soup as is, mash with a potato masher to break up the broccoli a bit, or transfer to a blender in two batches and puree completely. (If you puree in a blender, return the soup to the heat to heat back up. Splash in some chicken broth if needed for thinning.) Garnish with the toasted broccoli or grated cheese and serve.

When blending hot liquid, first let it cool for five minutes or so, then transfer it to a blender, filling only halfway. Put the lid on, leaving one corner open. Cover the lid with a kitchen towel to catch splatters, and pulse until smooth.


Jamaican Wet Jerk Seasoning

Wet Jerk Seasoning:
1 medium onion, chopped
2 tablespoons chopped garlic
1 tablespoon chopped ginger
10 sprigs thyme, leaves stripped
1 Scotch bonnet or habanero pepper, stemmed
1 tablespoon black pepper
1 tablespoon brown sugar
1 teaspoon salt
1 teaspoon ground allspice
1/2 teaspoon cayenne pepper

For the wet jerk seasoning: To a blender, add the onions, garlic, ginger, thyme, Scotch bonnet, black pepper, brown sugar, salt, allspice, cayenne and 1 1/2 cups water. Blend well.


[Jamaican] Curried Goat, Guy at Cool Runnings in SW Houston

Level: Intermediate
Total: 6 hr 25 min (includes marinating time)
Active: 50 min
Yield: 6 servings

Wet Jerk Seasoning:
1 medium onion, chopped
2 tablespoons chopped garlic
1 tablespoon chopped ginger
10 sprigs thyme, leaves stripped
1 Scotch bonnet or habanero pepper, stemmed
1 tablespoon black pepper
1 tablespoon brown sugar
1 teaspoon salt
1 teaspoon ground allspice
1/2 teaspoon cayenne pepper

Curried Goat:
5 pounds goat leg, cut into 2-inch cubes
5 tablespoons West Indian/Caribbean curry powder
1 cup vegetable oil
1 cup medium-diced carrot
3 cups diced yellow onion
4 cups diced russet potato
1 cup chopped scallion

For the wet jerk seasoning: To a blender, add the onions, garlic, ginger, thyme, Scotch bonnet, black pepper, brown sugar, salt, allspice, cayenne and 1 1/2 cups water. Blend well.

For the curried goat: Place the goat meat in a large mixing bowl. Add the wet jerk seasoning and 3 tablespoons of the curry powder; mix well. Cover and refrigerate for at least 4 hours, preferably overnight.

Heat the vegetable oil in a stockpot or braising pot. Add the remaining 2 tablespoons curry powder; stir into the hot oil. Add the seasoned goat and 2 cups water, and bring to a simmer. Cover and braise over medium heat for 1 hour, turning often.

Add the carrot, onion and potato. Simmer for an additional 30 minutes or until the potatoes are tender. Add the scallion and cook for an additional 5 minutes.


Miss Lily's Jerk Chicken, MISS LILY'S on Comfort Nation

Level: Intermediate
Total: 52 hr 45 min (includes brining and marinating times)
Active: 1 hr 10 min
Yield: 4 servings

1 whole chicken, split into 2 halves
8 cups Brine, recipe follows
1/2 cup Jerk Marinade, recipe follows
Oil, for oiling grill grates
2 cups Jerk BBQ Sauce, recipe follows

Brine:
1/2 cup kosher salt
1/4 cup light brown sugar

Jerk Marinade:
1/2 cup soy sauce
2 tablespoons vegetable oil, plus more as needed
1 tablespoon kosher salt
20 whole allspice berries
6 sprigs fresh thyme, leaves stripped from stems and stems discarded
2 bunches green onions, chopped
3 cloves garlic
2 Scotch bonnet chiles
1 knob fresh ginger, peeled and chopped
1 medium yellow onion, chopped

Jerk BBQ Sauce:
1/2 cup tomato paste
1/2 cup Jerk Marinade, recipe precedes
1/4 cup molasses
1/4 cup white vinegar
1/8 cup brown sugar
2 teaspoons dry mustard powder
2 teaspoons tamarind puree
1 teaspoon celery salt
1 teaspoon ground cumin
1/2 teaspoon ground black pepper
1/2 teaspoon liquid smoke
1/2 teaspoon chopped fresh thyme leaves
Juice of 1 lime

Special equipment: latex or vinyl gloves

Brine:

Stir the salt and light brown sugar into 8 cups water in a pot and bring to a simmer, stirring to ensure that the salt and sugar completely dissolve. Let cool to 38 degrees F before using.

Place the chicken in a large bowl or baking dish and pour the brine over it, making sure the chicken is fully submerged. Cover and refrigerate for 24 hours.

Rinse the chicken well. Wearing latex or vinyl gloves (Scotch bonnet chiles can remain on the skin for 24 hours!) rub the Jerk Marinade all over the chicken. Place in a resealable plastic bag and refrigerate for 24 hours.

Preheat a grill for cooking over indirect medium heat. Lightly oil the grill grates, then place the chicken skin-side down over indirect heat. Grill, uncovered, turning the chicken every 5 to 6 minutes, until the juices run clear when the thighs are pricked with a fork, 40 to 50 minutes.

Remove from the grill and let rest for 5 minutes to allow the juices to distribute equally.

Cut the chicken into quarters, separating the leg portions from the breast portions, and serve with Jerk BBQ Sauce.

Jerk Marinade:

Put the soy sauce, oil, salt, allspice, thyme, green onions, garlic, chiles, ginger and onion in a food processor and puree until a smooth paste is formed, adding more oil if necessary. Set aside.

Jerk BBQ Sauce:

In a nonreactive heavy-bottomed saucepan, stir together the tomato paste and 2 cups water and heat slowly, stirring, until well incorporated. Add in the Jerk Marinade, molasses, vinegar, brown sugar, mustard powder, tamarind, celery salt, cumin, pepper, liquid smoke, thyme and lime juice. Bring to a boil, then turn down the heat and simmer until the sauce has thickened and reached the desired consistency. Remove from the heat and let cool.


Tagliatelle Bolognese, TYLER FLORENCE

Yield: 4 to 6 servings

2 ounces dried porcini mushrooms, wiped of grit
1/4 pound pancetta or slab bacon, finely chopped
1 medium onion, finely chopped
2 celery stalks, finely chopped
2 carrots, finely chopped
5 garlic cloves, minced
2 tablespoons extra-virgin olive oil, plus more for drizzling
2 bay leaves
2 sprigs rosemary
1 1/2 pound ground pork
1 1/2 pound ground beef
2 cups milk
1 (28-ounce) can crushed tomatoes
2 cups dry red wine
Kosher salt and freshly ground black pepper
1 pound dry tagiatelle pasta
Freshly grated Parmigiano-Reggiano, for serving
1 handful fresh basil leaves
Fresh ricotta cheese

Reconstitute the mushrooms in boiling water for 20 minutes until tender, drain and coarsely chop.

Puree the mushrooms, pancetta, onion, celery stalks, carrots, garlic, together in a blender.

In a heavy-bottomed pot add olive oil, bay leaves, herbs and cook gently until fragrant, then add vegetable puree and continue to cook for a further 5 to 10 minutes.

Raise the heat a bit and add the ground pork and beef; brown until the meat is no longer pink, breaking up the clumps with a wooden spoon. Add the milk and simmer until the liquid is evaporated, about 10 minutes. Carefully pour in the tomatoes, and wine and season with salt and pepper. Bring the sauce to a boil, then lower the heat and cover. Slowly simmer for 1 1/2 to 2 hours, stirring now and then, until the sauce is very thick. Taste again for salt and pepper.

When you are ready to serve, bring a large pot of salted water to a boil, add the pasta and cook for 8 to 10 minutes or until tender yet firm (as they say in Italian "al dente"). Drain the pasta well and toss with the Bolognese sauce.

Serve with a good scoop of fresh ricotta cheese and garnish with some shredded basil, grated Parmigiano and a drizzle of olive oil.

Spicy Sausage Bolognese with Pappardelle, RACHAEL RAY

Level: Easy
Total: 45 min
Active: 35 min
Yield: 4 servings

2 tablespoons olive oil
1 pound hot Italian sausage, casing removed
3 to 4 cloves garlic, finely chopped
1 small carrot, finely chopped
1 rib celery with leafy tops, finely chopped
1 small onion, finely chopped
1 cup dry red wine
1 cup chicken stock
One 32-ounce can Italian crushed tomatoes
Pinch ground cinnamon
Pinch ground clove
A few grates whole nutmeg
Salt
A few leaves fresh basil, torn
1 cup milk
1 pound pappardelle pasta or other wide-cut flat pasta
Pecorino-Romano, for grating

In a Dutch oven or medium pot heat the olive oil, 2 turns of the pan, over medium to medium-high heat. Add the sausage and brown and crumble. Add the garlic, carrots, celery and onions, and cook to soften, 10 minutes. Stir in the wine and let it absorb, then add the stock, tomatoes, cinnamon, clove and nutmeg. Bring the sauce to a bubble. Season with salt, and then stir in the basil. Simmer gently for about 15 minutes, stirring occasionally. Cool the sauce and store for a make-ahead meal.

Reheat over medium heat and stir in the milk, cooking until well incorporated.

Heat a large pot of salted water to boil, and then cook the pappardelle to al dente. Reserve a cup of the starchy cooking water just before draining the pasta.

Return the pasta to the drained pot and toss with half of the sauce and some starchy water. Serve the pasta in shallow bowls topped with extra sauce and some grated Pecorino-Romano.

Turkey Bolognese with Voodles, KATIE LEE

Level: Easy
Total: 1 hr 25 min
Active: 20 min
Yield: 6 to 8 servings

Bolognese:
1 pound ground turkey (I like ground skinless dark meat)
One 16-ounce can tomato sauce
One 6-ounce can tomato paste
1 tablespoon chili powder
1 1/2 teaspoons kosher salt
1 teaspoon Italian seasoning
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
1 bay leaf
1 large carrot, finely chopped
1/2 yellow onion, finely chopped
2 tablespoons chopped fresh parsley

Voodles:
About 8 zucchini (I use 1 to 2 zucchini per person, depending on their size)
Nonstick cooking spray or a drizzle of olive oil, for the skillet
Kosher salt and freshly ground black pepper
Grated Parmesan, for garnish

For the bolognese: In a stockpot, combine the ground turkey, tomato sauce, tomato paste, chili powder, salt, Italian seasoning, pepper, garlic, bay leaf, carrot, onion and 1/2 cup water. (Do not brown the turkey; everything goes in at once.) Cover, bring to a simmer and simmer over medium heat, stirring occasionally, until just slightly thickened, about 1 hour. Remove the bay leaf and stir in the parsley.

For the voodles: Cut the zucchini into noodles using a julienne peeler or a spiral slicer.

Heat a large skillet over medium-high heat; spray with cooking spray or drizzle with a little olive oil. Add the voodles and saute about 1 minute. Season with a little salt and pepper. Using a ladle, add the sauce and toss to coat.

Add a few tablespoons of grated Parmesan and serve.


Polish Haluski, Guy Fieri at Kelly O's Pittsburgh

No water. End a little crunchy.

Video Kelly O's

Butter
Onions
Cabbage 1 head julienned
Garlic salt
Bacon 10 oz cooked
Egg noodles
Pepper
Serve with Romano on top

Holy Haluski, Guy Fieri

Level: Easy
Total: 32 min
Prep: 20 min
Cook: 12 min
Yield: 8 servings

1/4 cup unsalted butter
1/2 pound thinly sliced pancetta, diced
2 large onions, sliced 1/4-inch thick
1 medium head green cabbage, cored and sliced 1/2-inch thick
1 cup carrots, cut in 1/4-inch julienne
1 tablespoon chopped fresh thyme
1 teaspoon kosher salt
2 teaspoons freshly ground black pepper
8 ounces wide egg noodles
3 tablespoons minced garlic
3 tablespoons capers, rinsed and drained
1 cup green peas, preferably fresh, shelled, but can substitute frozen
1/4 cup white wine
1 tablespoon freshly squeezed lemon juice
2 tablespoons chopped fresh parsley leaves

Bring a large pot of salted water to a boil for the noodles.

In a large Dutch oven, melt 1 tablespoon of the butter over medium heat and add the pancetta. Cook, stirring, until crisp, 12 to 14 minutes. Remove the pancetta to a paper-towel-lined plate to drain. Reserve.

Strain the fat from the pancetta into a bowl and wipe the pot clean. Add back in 2 tablespoons of the pancetta fat and melt the remaining 3 tablespoons butter in the pot. Reserve the remaining pancetta fat for another use or discard.

Add the onions, cabbage, carrots and thyme. Season with 1 teaspoon salt and half the pepper. Stir to coat the vegetables with the butter. Cover and cook until the cabbage is wilted and almost tender, about 10 minutes. Uncover and simmer until the cabbage is very tender, about 10 more minutes.

While the cabbage cooks, add the noodles to the boiling water and cook according to the package directions.

Increase the heat to high and cook, stirring, until the cabbage and onions are golden, 10 to 12 minutes. Add in the garlic and capers and cook for 1 minute. Add the peas, deglaze the pan with the white wine and add the lemon juice. Add in three-quarters of the pancetta, combine well and remove from heat.

Drain the noodles and add to the pot with the cabbage. Toss well to coat the noodles with the cabbage and onion mixture. Sprinkle with the parsley, remaining pancetta and remaining pepper. Serve immediately.

Cook’s Note
Excerpted from Guy Fieri's book, More Diners Drive-Ins and Dives (William Morrow Cookbooks)


Bobcha's Polish Borscht, FOOD NETWORK KITCHEN

Level: Easy
Total: 2 hr 45 min
Prep: 45 min
Cook: 2 hr
Yield: About 8-10 cups for 4 servings

1 1/2 pounds pork spareribs
1 large onion, chopped
1 bay leaf
3 peppercorns 2 tablespoons white vinegar
5 medium beets
2 cups sour cream
2 cups milk
3 tablespoons flour
Salt and pepper

In a large pot combine the spare ribs, onion, bay leaf and peppercorns, vinegar and cover with water. Bring to a simmer and cook until the meat is tender, about 1 to 1 1/2 hours.

In another pot, cover the scrubbed beets with water and bring to a boil. Simmer the beets for 45 To 1 hour or until the beets are tender. Drain and rinse the beets under cold water until they are cool. Peel and grate the beets.

When the meat is tender, Remove the bones and strip off the meat in bite size pieces. Return the meat to the broth and stir in the grated beets.

Season the soup with salt and pepper.

In a large bowl stir together the sour cream, milk and flour. Add two cups of the hot stock to the sour cream mixture and stir to combine. Pour this mixture through a strainer into the soup.

Heat the soup over medium heat at a gentle simmer, but do not allow it to boil. Boiling will cause the sour cream to curdle.

Serve immediately with boiled potatoes and pumpernickel or rye bread


Mike's Polish Smothered Chicken, MIKE KNAPIK

Level: Easy
Total: 9 hr 5 min
Prep: 30 min
Inactive: 8 hr
Cook: 35 min
Yield: 4 servings

Italian dressing or marinade, to taste
Garlic powder, to taste
Oregano, to taste
Basil, to taste
4 boneless, skinless chicken breasts
1 medium red onion, sliced
Butter
1 package sliced mushrooms
4 large portobello mushroom caps
Olive oil
Cajun seasoning
4 strips bacon
Garden vegetable cream cheese
Sliced mozzarella cheese
Shredded Monterey Jack
Cooked dirty rice, for serving

Combine Italian dressing, garlic powder, oregano, and basil into a plastic bag. Add the chicken breasts and mix well. Marinate in refrigerator overnight.

Preheat grill over medium heat.

Make foil pouches of sliced red onion with butter and another pouch of sliced mushrooms with butter. Place onto hot grill and cook until tender. Drizzle portobello caps with olive oil and place on hot grill to soften.

Remove chicken from marinade and discard marinade. Grill chicken breasts until cooked throughout, sprinkling with Cajun seasoning and garlic powder, set to side of grill to keep warm. At same time, grill 4 strips of bacon.

Spread the cooked portobellos with a thick layer of cream cheese. Place 1 cooked chicken breast onto each, spoon on some of the sliced mushrooms, and finally some of the sliced onions. Place a strip of bacon onto that, and then cover with sliced mozzarella and shredded Monterey Jack cheese, put back on grill to melt cheese, and serve with a side of dirty rice.


Baked Polish Omlette (Drachena), MICHAEL SYMON

Total: 1 hr
Prep: 15 min
Cook: 45 min
Yield: 2 to 3 servings

1 bunch scallions, sliced
1 clove minced garlic
1 tablespoon olive oil
3 tablespoons rye flour
1 1/2 ounces milk
2/3 cup sour cream
4 eggs beaten
1 tablespoon chopped cilantro
1 tablespoon chopped flat leaf parsley
2 tablespoons melted butter
Salt and pepper, to taste
1 cup cooked chopped spinach
2 red peppers, small dice
6 ounces crumbled feta cheese

Preheat oven to 350 degrees.

Saute scallions and garlic in oil and place on the bottom of an oiled 8-inch casserole.

Mix flour, milk, sour cream and eggs and herbs, butter and seasoning.

Place vegetables in casserole.

Pour egg mixture on top and cover with crumbled feta.

Bake 40 to 45 minutes.


Grilled Kielbasa with Sauerkraut and Onions, AARON MCCARGO JR. [Big Daddy's House]

Level: Easy
Total: 35 min
Prep: 10 min
Cook: 25 min
Yield: 3 to 4 servings

1 1/2 pounds smoked Polska kielbasa
2 tablespoons butter
3 tablespoons sugar
1 onion, sliced
3 cups sauerkraut, drained
3 tablespoons freshly chopped parsley leaves
Honey Mustard Dipping Sauce, recipe follows

Honey Mustard Dipping Sauce:
1/4 cup yellow mustard
1/4 cup honey
1/4 cup Dijon mustard
1/2 teaspoon cayenne
1 tablespoon prepared horseradish
Pinch salt
Pinch cracked black pepper

Preheat grill. Preheat oven to 400 degrees F.

Cut kielbasa into 3-inch lengths and butterfly lengthwise. Place on hot grill and cook for 4 to 5 minutes on each side turning frequently, charring all sides. Remove from grill. Transfer kielbasa to a baking sheet and place in oven to cook for another 5 to 6 minutes.

In a large skillet over medium-high heat, add butter and sugar. Allow sugar to cook to a golden brown color. Add onions and cook until caramelized. Stir in the sauerkraut and cook for 5 to 6 minutes until onions and sauerkraut are wilted and colored.

Remove kielbasa from oven and cut into 1-inch pieces. Add to pan of sauerkraut and onions. Toss together and cook for 1 minute. Transfer to a platter, garnish with parsley and serve with Honey Mustard Dipping Sauce.

Honey Mustard Dipping Sauce:

In a small bowl, mix all ingredients until well combined.


Grilled Polish Sausage topped with Caramelized Onions, Sweet Potato Mash, and Grilled Tomatoes, TEAM A THE COMEDIANS, Food Fight Chicago

Level: Intermediate
Total: 1 hr 5 min
Prep: 30 min
Cook: 35 min
Yield: 4 to 6 servings

Polish Sausage with Caramelized Onions:
6 links polish sausage
1 white onion, quartered and sliced
3 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper
Salt and freshly ground black pepper
1/4 cup sugar
2 tablespoons whole, unsalted butter
1/2 cup vegetable oil
Sweet Potato Mash, recipe follows
Grilled Tomatoes, recipe follows

Sweet Potato Mash:
2 sweet potatoes, medium
1/2 cup milk
2 tablespoons whole, unsalted butter
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon dried ginger
1 teaspoon minced chipotle pepper (optional)

Fried Sweet Potato Triangles:
1 sweet potato, medium
Vegetable oil, for frying

Grilled Tomatoes:
5 small Roma tomatoes
Salt and freshly ground black pepper

Slice the sausages on the diagonal and cook in a grill pan over medium-high heat, until grill marks form, about 3 minutes on each side.

Saute 1 quartered and sliced white onion in a medium pan in extra virgin olive oil until tender. Add a pinch of salt and pepper and 1/4 cup of sugar to the pan and coat the onions evenly. Add 2 tablespoons of butter to the pan and continually stir the onions until they are brown. Top sausages with onions and.serve with Sweet Potato Mash and Grilled Tomatoes.

Sweet Potato Mash:

Salt Cut 2 medium sized sweet potatoes into small, 2-inch cubes and boil in salted water, in a large pot, until the cubes are fork tender, about 7 minutes. Once the sweet potatoes are fully cooked, drain the water from the pot and place into a medium sized bowl. Stir in 1/2 cup of milk and 2 tablespoons of butter. Add 1/4 teaspoon each of cumin, cinnamon, and ginger. For added heat, add 1 teaspoon of minced chipotle pepper. Mix together with a masher or wooden spoon until the ingredients are fully integrated, then set aside.

Fried Sweet Potato Triangles:

Slice the sweet potato into 1/8-inch triangles. Fry the triangles in vegetable oil in a medium sized saute pan until crisp. Use the triangles as a garnish in the sweet potato mash.

Grilled Tomatoes:

Place the tomatoes in a large pot of boiling water for approximately 2 minutes. Remove the tomatoes and immediately shock them in ice water. Once the tomatoes are cool, peel away the tomato skins. Cut the tomatoes in 1/2, and season, to taste, with salt and freshly ground black pepper. Place the tomato halves in a grill pan, and cook until each side is seared, roughly 3 minutes per side. Remove the tomato halves from the pan and set aside.


Salisbury Steak, SOKOLOWSKI'S UNIVERSITY INN, Melting Pot Polish

Total: 2 hr
Prep: 10 min
Cook: 1 hr 50 min
Yield: 12 servings

6 ounces minced onion
1 ounce minced garlic
3 tablespoons butter
2 pounds ground beef
4 eggs
8 ounces bread crumbs
4 ounces chopped flat leaf parsley
12 ounces cooked and diced button mushrooms
2 ounces butter
2 ounces flour
24 ounces veal stock
1 pound sliced button mushrooms
2 red onions, sliced 1/2-inch thick, grilled

Preheat overn to 375 degrees f.

Saute onions, and garlic in 1 tablespoon butter until translucent and set aside to cool.

Mix beef with cooled onion mixture, eggs, bread crumbs, parsley, and mushrooms. Form into 4-ounce patties and saute in the remaining 2 tablespoons of butter until golden brown on both sides and set aside.

In saucepan melt 2 ounces of butter and add flour and cook over low heat for 1 minute until wet sand consistency. Begin to add stock 1/3 at a time whisking and bringing to simmer each time making sure there are no lumps.

Add mushrooms and simmer for 1/2 hour.

Place patties in a roasting pan and pour gravy over patties and bake in a preheated 375 degree oven for 45 minutes. Garnish with grilled onions and serve.


Polish Kielbasa Cabbage Skillet, JOHNSONVILLE SAUSAGES

This delicious skillet recipe combines all the elements of a hearty and delicious meal that will please anyone at your dinner table. Johnsonville's delicious Polish Kielbasa is the perfect match for skillet-fried cabbage and onions. Combine this with your favorite mashed potatoes, and you can conquer any empty stomach!

Total: 17 min
Prep: 5 min
Cook: 12 min
Yield: 6-8 servings

1 package Johnsonville® Polish Kielbasa or 1 package (14 ounces) Johnsonville® Polish Kielbasa, cut into 2-inch pieces

2 package (24 ounces each) refrigerated prepared mashed potatoes or cauliflower 1 cup cup carrot, sliced 1/4-inch
1 large onion, coarsely chopped
2 tablespoon butter
1 small head of cabbage, cut into wedges
1/2 teaspoon teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper

In a large skillet, saute sausage, carrot, and onion in butter until onion is tender.

Add the cabbage, thyme, salt, and pepper. Reduce heat; simmer, covered 14-16 minutes or until cabbage is tender.

Meanwhile, heat potatoes according to package directions.

Serve with sausage mixture.


Chicken Taco Salad, REE DRUMMOND pionneer woman

Level: Easy
Total: 16 min
Active: 16 min
Yield: 4 to 6 servings

Chicken:
2 boneless, skinless chicken breasts
2 tablespoons taco seasoning (store-bought or your own mix)
1/4 cup vegetable oil
2 tablespoons butter

Dressing:
3/4 cup ranch dressing (bottled is fine)
1/4 cup salsa (as spicy as you'd like)
3 tablespoons finely minced fresh cilantro

Salad:
2 ears corn, shucked
1 large head or 2 regular heads green leaf lettuce, shredded thin
3 Roma tomatoes, diced
1/2 cup grated pepper-jack cheese
2 avocados, diced
3 green onions, sliced
1/2 cup fresh cilantro leaves
Tortilla chips of your choice (flavored or not), crushed slightly, for topping salad

For the chicken: Generously sprinkle both sides of the breasts with the taco seasoning. Heat the oil and butter in a large skillet over medium-high heat. Cook the chicken on both sides until deep golden brown on the outside and done in the middle (or to an internal temperature of 165 degrees F), about 4 minutes per side. Set aside to cool for 5 minutes.

For the dressing: While the chicken is cooking, pour the ranch dressing into a bowl. Add the salsa and cilantro and stir to combine.

For the salad: Next, place the ears of corn in the skillet you used to cook the chicken and roll them around so that the flavorful oil/butter mixture coats the corn. Grill on a grill pan or cook in a separate skillet until the corn is still crisp but has color on the outside. Slice off the kernels with a sharp knife and set aside. Dice the chicken into cubes.

On a platter, layer the shredded lettuce, diced chicken, tomatoes, cheese, corn, avocados, green onions, cilantro and crushed chips. Drizzle the dressing all over the top, saving some to serve on the side if you'd like. Serve the salad in individual bowls.


Creamy Cole Slaw, BOBBY FLAY

Level: Easy
Total: 10 min
Prep: 10 min
Yield: 8 servings

1 head green cabbage, finely shredded
2 large carrots, finely shredded
3/4 cup best-quality mayonnaise
2 tablespoons sour cream
2 tablespoons grated Spanish onion
2 tablespoons sugar, or to taste
2 tablespoons white vinegar
1 tablespoon dry mustard
2 teaspoons celery salt
Salt and freshly ground pepper

Combine the shredded cabbage and carrots in a large bowl. Whisk together the mayonnaise, sour cream, onion, sugar, vinegar, mustard, celery salt, salt, and pepper in a medium bowl, and then add to the cabbage mixture. Mix well to combine and taste for seasoning; add more salt, pepper, or sugar if desired.


Sources

Savory Spice

Whiskey Barrel Smoked Black Pepper, $8.20 jar 1/2 cup

Hickory Smoked Sea Salt, $6.70 jar 1/2 cup

Ground Sumac Berries, $7.25 jar 1/2 cup

Za'atar Seasoning, $6.70 jar 1/2 cup

Mild Yellow Curry Powder- SALT FREE -$6.80 jar 1/2 cup [4 oz]

Cf ot HEB 1.74 oz bottle $4.99 each

Amazon Food Links


José Andrés offers lunch lady a job after she's fired for giving food to a hungry child, Daily Kos, 5-18-19


A story went viral this week of a New Hampshire lunch lady, Bonnie Kimball, losing her job after allowing a student with an $8 school lunch debt to take his food without paying. The student paid his school debt the following day but Kimball was called into the Cafe Services manager’s office and released. Kimball had worked as the lunch lady for Cafe Services, at Mascoma Valley Regional High School, for five years preceding the firing on March 29. It was only a couple of weeks before that Kimball was given a good review by her boss.

You don’t have to share his political views to understand that this is a man with real humanitarian integrity. His work to help people in crisis in Haiti and Puerto Rico alone is awe inspiring. Whether he’s reaching out to help federal workers in trouble because of petty government shutdowns, offering places to stay for newly elected congressional representatives in need, or heading down to the southern border of the United States to help out families in very stressful and dangerous times, José Andrés sounds like someone anybody would enjoy working for.

Word spreads around the internet fast and an angel named José Andrés responded. Andrés is the world famous chef and “Humanitarian of the Year," known for reaching out to anybody and everybody he can to help in any way he can.

You don’t have to share his political views to understand that this is a man with real humanitarian integrity. His work to help people in crisis in Haiti and Puerto Rico alone is awe inspiring. Whether he’s reaching out to help federal workers in trouble because of petty government shutdowns, offering places to stay for newly elected congressional representatives in need, or heading down to the southern border of the United States to help out families in very stressful and dangerous times, José Andrés sounds like someone anybody would enjoy working for.









Collard Greens, SANDRA LEE

Level: Easy
Total: 35 min
Prep: 10 min
Cook: 25 min
Yield: 4 servings

3 strips bacon, diced
1 medium onion, sliced
2 bunches collard greens, washed
1 tablespoon chopped garlic
1/2 teaspoon red pepper flakes
1 tablespoon brown sugar
2 tablespoons cider vinegar
Salt and freshly ground black pepper








Collard Green and Artichoke Dip, THE NEELYS

Level: Easy
Total: 35 min
Prep: 10 min
Cook: 25 min
Yield: 8 to 10 servings

4 tablespoons butter
2 cloves garlic, chopped
1 shallot, chopped
1/4 cup all-purpose flour
1 pint heavy whipping cream
2/3 cup freshly grated Parmesan
1/2 cup shredded Cheddar
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 lemon, juiced
Dash hot sauce
Dash Worcestershire sauce
2 (10-ounce) boxes collard greens, thawed and drained
1 (14-ounce) jar artichoke hearts, drained and coarsely chopped

Preheat oven to 425 degrees F.

Melt butter in a 2-quart saucepan over medium heat. Add garlic and shallots and saute until tender, about 3 minutes. Stir in the flour and cook for 1 minute until it reaches a golden blonde color. Slowly whisk in the cream and turn up heat until it thickens.

Add the Parmesan and Cheddar. Stir until the cheese has melted. Add salt, pepper, lemon juice, hot sauce and Worcestershire. Fold in the collard greens and artichoke hearts.

Add mixture to a casserole dish. Bake for 15 minutes until golden brown.

Serve this dip with baked pita chips.









Southern Collard Greens Fieri, Guy's Big Bite

Level: Easy
Total: 1 hr 10 min
Prep: 10 min
Cook: 1 hr
Yield: 6 servings

2 pounds collard greens, rinsed
1 tablespoon canola oil
1 cup 1/4-inch diced salt pork
1 cup diced onion
1/4 teaspoon crushed red pepper flakes, optional
1/2 teaspoon freshly cracked black pepper
1 cup low-sodium chicken stock
1/2 cup water
1/3 cup white vinegar
1 teaspoon hot pepper sauce, plus more for serving (recommended: Crystal)

Cut off and discard the tough stems and discolored leaves from the greens. Cut across the leaves into 2-inch ribbons.

In a large stock pot, over medium-high heat, add the canola oil and the diced salt pork, and cook until light golden brown and just crisp. Remove to a paper towel lined plate and let cool.

Add the onion to the pot and cook until translucent, about 5 minutes, then add the red chili flakes, black pepper, and the collard greens.

Stir every few minutes, or until greens have wilted down. Add the chicken stock and the water and cover. Cook for 30 to 45 minutes, then remove the lid, increase the heat to high, and add the vinegar and a teaspoon of hot sauce. Adjust the seasoning, if needed, then put it into a serving bowl. Sprinkle with the salt pork and serve with additional hot pepper sauce on the side.







Mediterranean Stuffed Collard Greens, TRISHA YEARWOOD

Level: Easy
Total: 2 hr 20 min (includes cooling time)
Active: 55 min
Yield: 12 stuffed collard greens

Lemon Yogurt Sauce:
1 cup Greek yogurt
Juice of 1/2 lemon
2 tablespoons chopped fresh dill, plus a sprig for garnish
1 teaspoon ground coriander
Kosher salt and freshly ground black pepper
Olive oil, for drizzling

Collards:
12 medium to large collard leaves (from 1 to 2 bunches), bottom stems trimmed
5 tablespoons olive oil
1 small onion, finely chopped
3 cloves garlic, minced
3/4 cup basmati or long-grain white rice
1/4 cup raisins
1/4 teaspoon ground allspice
Kosher salt and freshly ground black pepper
1/4 cup chopped fresh dill
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh mint
Zest of 1 lemon plus juice of 1/2 lemon
Lemon wedges, for serving

For the lemon yogurt sauce: Add the yogurt, lemon juice, dill, coriander and some salt and pepper to a bowl. Mix together, then drizzle some olive oil on top and garnish with a sprig of dill.

For the collards: Bring a large pot of water to a boil and have a bowl of ice water ready. Boil the collard leaves until bright green and pliable, about 1 1/3 minutes. Transfer to the ice water to cool. Gently squeeze the leaves dry.

Lay out the leaves one at a time on a paper towel to blot, and use a sharp knife to cut out the thick center stems, cutting about three-quarters of the way to the top and making sure to leave 2 to 3 inches uncut at the top. Set the trimmed leaves aside.

Heat 2 tablespoons of the oil in a medium skillet over medium heat. Add the onions and garlic and cook, stirring occasionally, until softened, about 6 minutes. Add the rice, raisins and allspice and cook, stirring, until the rice is well coated, about 1 minute. Add 3/4 teaspoon salt and a few grinds of pepper and remove from the heat. Stir in the dill, parsley, mint and lemon zest.

Lay out one collard leaf with the intact end pointing towards you and the trimmed stem end pointing away. Spoon 2 level tablespoons of the rice filling in the center of the side facing you. Fold the sides of the leaf over the filling, then roll the leaf up tightly away from you like a burrito, starting from the bottom and finishing seam-side down. Repeat with the remaining leaves and rice filling. (Some of the larger leaves may need to be trimmed slightly if they appear too bulky when rolled up.)

Add a splash of the remaining 3 tablespoons oil to a medium saucepan. Arrange the collard rolls in a single layer on the bottom of the pan. Top with enough water to just cover the rolls, then drizzle in the remaining olive oil and the lemon juice. Cover the rolls directly with a round of parchment paper. Bring the liquid to a boil over medium-high heat, then reduce to a low simmer and cook, covered with a lid, for 1 hour. Remove the rolls from the liquid, drain on a paper towel-lined plate and let cool to room temperature. Serve with lemon wedges and the lemon yogurt sauce.









Collard Slaw, FOOD NETWORK KITCHEN

1/4 cup cider vinegar
2 tablespoons oil
2 tablespoons mayonnaise
1 tablespoon sugar
2 teaspoons dijon mustard
1 teaspoon celery seeds
1/2 head shredded green cabbage
1/2 bunch shredded collard greens
1 Granny Smith apple

Whisk 1/4 cup cider vinegar, 2 tablespoons each vegetable oil and mayonnaise, 1 tablespoon sugar, 2 teaspoons dijon mustard and 1 teaspoon celery seeds in a large bowl. Add 1/2 head shredded green cabbage and 1/2 bunch shredded collard greens; toss well. Season with salt and pepper. Cut 1 Granny Smith apple into matchsticks and toss with the slaw right before serving.









Pot O'Greens, ALTON BROWN

Level: Easy
Total: 1 hr 5 min
Prep: 10 min
Cook: 55 min
Yield: 4 servings

1 quart water
1 1/2 pounds smoked turkey legs
2 pounds stemmed collard or turnip greens
1 teaspoon salt, plus extra if desired
1 teaspoon sugar

Place the water and turkey legs in an 8-quart pot over medium-high heat. Cover, bring to a boil, and allow to simmer for 10 minutes.

In the meantime, remove any large stems from the greens and wash them thoroughly; do so in a sink with at least 5 inches of water. Moving the leaves around in the water and allowing them to sit for a few minutes to allow the sand or dirt to fall to the bottom of the sink.

Once clean, chop pieces in half. You should have 2 pounds of greens once they are stemmed. (Weigh the greens after stemming, but before washing.)

Once the turkey legs have simmered for 10 minutes, add the greens, salt and sugar, reduce the heat to low, cover, and allow to simmer gently for 45 minutes or until the greens are tender. Move the greens around every 10 to 15 minutes. Taste and season with additional salt, if desired. Serve immediately.








Southern-Style Collard Greens, SOUTHERN CAFE in Oakland

Level: Intermediate
Total: 2 hr 30 min
Active: 25 min
Yield: 12 servings

3 smoked turkey wings
12 bunches collard greens, washed and cut
1/2 cup diced white onion
1/2 cup diced green bell pepper
1/2 cup diced roasted red bell pepper
1 tablespoon butter-flavored oil
1/2 tablespoon salt
1/2 tablespoon sugar
1 teaspoon garlic powder
1/2 teaspoon smoke flavoring
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper

Boil the smoked turkey wings in a large stock pot with 1 gallon of water for 20 minutes at medium heat. Add the collard greens to the pot and let them cook down for 10 to 15 minutes. Add the onions, green peppers, roasted red peppers, oil, salt, sugar, garlic powder, smoke flavoring, black pepper and cayenne pepper and stir. Cook over medium heat until the collards are tender, about 1 1/2 hours.

Original notes from Guy Fieri show:

Collard Greens, Southern Cafe in Oakland

Smoked turkey
Collard greens
Salt and Pepper
Cayenne
Granulated garlic
Smoke
Red Peppers, diced
Sugar
Onions
Green Peppers, diced
Oil

In big pot boiling water, add smoked turkey. Cook for 30 minutes

Add greens, salt and pepper, cayenne, granulated garlic, smoke, red peppers, Sugar, Onions, Green Peppers, Oil

Cook for two hours.









Fried Rice, Umeke's in Hawaii

oil in pan
smoked pork
Portuguese sausage
Onion
Carrots
Cabbage
Rice
Soyu
Garlic
Salt Pepper
Sesame oil
Oyster sauce
Soy sauce
Green onions


6 Healthiest Ethnic Cuisines - article

Some ethnic cuisines have gained a bad wrap. The ridiculously high calories and fat can be blamed on the Americanization of the food – typically, the addition of too much fat and oversized portions. So whether you’re dining out or cooking at home, these 6 ethnic cuisines can absolutely be part of a healthy diet—just be sure to avoid those common pitfalls.

#1: Greek

The Mediterranean diet is based on traditional Greek food including lots of fish, fresh fruits and veggies, whole grains and red wine. Heart healthy omega-3 olive oil is traditionally used in Greek cooking, along with olives and nuts.

Common pitfalls:

Beware of olive oil overload — it’s still 120 calories per tablespoon.

Traditional foods like moussaka, spanakopita, tiganita (deep fried veggies) and saganaki (fried cheese) are extremely high in calories. If you must indulge, share with friends.

The gyro is also high in fat and calories -- we suggest you skip it.

#2: Japanese

If you look beyond the greasy offerings at many Japanese steakhouses, you'll find lots of low calorie protein and healthy fats in Japanese cuisine. Edamame, miso soup and lots of seafood are some healthier choices. Nowadays, you can also order up brown rice to up the fiber.

Common pitfalls:

Oily dishes like chicken teriyaki can be super-high in calories. Order up sauce on the side to monitor calories.

Fried dishes like tempura and spring rolls -- avoid them, or share with friends.










Bad Shrimp

Why You Should Never Eat THIS Type Of Shrimp

Shrimp seems to be everyone’s favorite when it comes to seafood, here in the U.S. and worldwide. It is also the most highly traded seafood in the world, but unfortunately the global demand for shrimp has become a huge health, environmental and human rights nightmare.

Unfortunately, because of demand, 94% of the shrimp that is consumed is farmed and raised in man-made ponds along the coasts of Thailand, China, Indonesia, Vietnam, Mexico, and Ecuador. Farmed shrimp, however, is far from healthy, and is considered probably one of the most Unhealthy types of seafood you can possibly eat. In fact, it’s considered to be even more toxic than imported farmed tilapia and catfish, which are among the most toxic, polluted fish you can eat. And on top of that, less than 2% of imported shrimp is inspected by the FDA.

Farmed shrimp is subject to pesticide residue, antibiotics, and antibiotic-resistant bacteria such as E.coli.

According to Food and Water Watch (2006), over 90% of the shrimp we eat is imported, and there is very little information about how it was produced. Half of the shrimp—or more–that we purchase in grocery stores is from an ‘unknown origin’ if it is processed and added to any type of seafood mix. Restaurants don’t label shrimp either, so you and often the restaurant never even know where it comes from.

Shrimp farms cram millions of shrimp into their ponds, which means they are polluted with waste, disease-carrying pathogens, and parasites. An average farm now produces up to 90,000 pounds of shrimp per acre, compared to a traditional shrimp farm which produced about 450 pounds per acre.

Often the ponds used to farm shrimp develop a sludge of fecal matter, chemicals, and excess feed that builds up and decays. To combat this, shrimp farmers use massive amounts of antibiotics, pesticides and disinfectants—many of which are illegal and too toxic to use in the United States.

So it’s a pretty safe bet that you are eating farm-raised shrimp from Asia, raised in murky waste-filled water with antibiotic resistant bacteria, tons of antibiotics and toxic pesticides. Can you say “cesspool?” Most shrimp operations can only exist for about 7 years before the pollution, waste and pathogens build up to a point where they kill off all the shrimp. Eating farmed shrimp is a toxic cocktail that can lead to many serious health conditions, such as neurological damage, life-threatening allergies, infections, and digestive disorders.

Shrimp is sometimes sold as “wild caught” or “Gulf shrimp” when it is actually farmed shrimp.

Consumers sometimes get incorrect information regarding the origin of their shrimp. Researchers in a 2014 Oceana study found about 30-40% of the shrimp in the U.S. were mislabeled, and misrepresented regarding their country of origin, and whether it was farmed or wild.

Here are a few other unappetizing facts about shrimp you may want to know about:

One of the additives added to shrimp to prevent discoloration, 4-hexylresorcinol, possesses estrogen-like effects. Xenoestrogens like this are feminizing in men, reducing sperm counts and causing gynecomastia (‘manboobs’). In women, xenoestrogens increase breast, ovarian, and uterine cancers.

Most pesticides used in imported shrimp farms are banned for use in the United States.

Shrimp farm ponds are usually treated with neurotoxic, organophosphate pesticides linked to memory loss, tremors, Parkinson’s disease, ADD, ADHD, and cancer.

Many of the severe allergic reactions to shrimp are often due to the toxic chemicals, additives, and antibiotics that remain in the fish.

Modern-day slavery networks actually exist in many countries that farm and produce shrimp, where young children and adults are forced to work long hours in harsh conditions with no pay and no means of escape.

Industrial shrimp operations discharge thousands of gallons of polluted water and waste into surrounding farmland and waterways. And shrimp operations not only pollute the surrounding land and water, but they actually destroy the natural environment, including the mangrove trees that help to protect and filter out toxins from nearby homes. Residents and children living nearby often are sick, and have burning throats, eyes, and unusual skin rashes due to exposure to the toxins from the shrimp farms. Farmed shrimp is very unsustainable. Besides the environmental mess it creates, it takes up to 3 lbs of wild fish just to produce one pound of shrimp.

Is any kind of shrimp safe to eat? Well, wild-caught shrimp is often considered a safe and sustainable option, but in truth, that may not always be true. Keep in mind that shrimp is often caught along with bycatch that can be sometimes die and be discarded during the process. Thousands of pounds of other sea creatures are killed annually during shrimping operations, but as time goes on, more regulations are being adopted that are slowly reducing bycatch and hopefully making shrimp operations more environmentally safe. With that said though, shrimp and other shellfish that are wild caught are actually very nutritious and loaded with important vitamins and minerals, protein, and even small amounts of omega-3 fats.








Send comments to co@dadbyrn.com, Colby Glass, PhDc, MLIS, MAc, Professor Emeritus