WARNING: science-based nutrition will rock your world.

Wednesday, June 30, 2010

Caca Alternative: Energy Bumps!


Look left; you've seen these ingredients before. They should be standards in your kitchen by now. If not, get up offa that thing and head to the nearest Earth Fare or Whole Foods, or better yet, your local food co-op.


To Make Bumps, you'll need the following:

2 cups finely chopped raw almonds
1/2 cup or more raw cacao nibs
1 cup organic raisins
4 tablespoons nut butter
1 teaspoon coarse sea salt
2 tablespoons black strap molasses
a flat storage container

Mix all the ingredients together in a food processor, or place in a medium-sized bowl and stir until well integrated.
If the mix is too gooey, add more almonds, raisins, and nibs.
If it's too stiff, add more molasses and nut butter.
When it feels just right, scoop out a tablespoon or so at a time, roll into balls, and place in a single layer in your flat container.
They stack nicely, but separate the layers with wax paper so they won't stick together.
Dress them for a party! Throw some unsweetened, alkaline-free cocoa powder (Chatfield's is my current brand of choice) in your storage container, and give it a gentle shake.
Freeze for later! These little homemade jewels freeze beautifully, and kids love them!
Double the recipe if you want.

Experiment by adding cinnamon, leaving out chocolate, adding coconut butter, using walnuts instead of almonds, or adding dried fruit.

Go ahead, make a mess; creativity is usually messy!
Pic to right: Spotlight on James Brown

BOO, HISS: Today's Caca Award Winner


RUNNER-UP: the Zone Perfect Protein Bar
This statement from Abbot Nutrition, makers of the pictured above dirty little boxes o' caca: "We believe a nutrition bar can be more than a nutrition bar." Really... what we have here, ladies and gentlemen, is the Frankenfood industry equivalent of lipstick on a pig. This item is only slightly less toxic than a Little Debbie snack cake.

Ingredients:
Soy Protein Nuggets (Soy Protein Isolate, Tapioca Starch, Salt), Peanut Butter Fudge (Corn Syrup, Peanut Butter, Invert Sugar, Sugar, Palm Kernel Oil, Milk Protein, Soy Lecithin, Xanthan Gum, Carob Seed Gum, Salt, Natural Caramel Color, Beta-Carotene, Vanilla Extract, Peanut Oil With Other Natural Flavors), Chocolate Flavored Coating (Sugar, Fractionated Palm Kernel Oil, Cocoa Powder, Whey Powder, Nonfat Milk Powder, Soy Lecithin, Natural Vanilla Flavor), Corn Syrup, Acacia Gum, Fructose Syrup, Peanut Butter, Peanut Flour, Peanuts.

Less Than 2% of the Following: Glycerine, Soy Protein Isolate, Natural Flavor, Salt.

Vitamins And Minerals: Calcium Phosphate, Ascorbic Acid, d-Alpha-Tocopheryl Acetate, Magnesium Oxide, Niacinamide, Zinc Oxide, Calcium Pantothenate, Ferrous Fumarate, Pyridoxine Hydrochloride, Vitamin A Palmitate, Riboflavin, Thiamine Mononitrate, Folic Acid, Chromium Chloride, Biotin, Sodium Selenite, Sodium Molybdate, Cyanocobalamin.

CONTAINS SOY, PEANUT AND MILK INGREDIENTS; MANUFACTURED IN A FACILITY THAT PROCESSES EGGS, TREE NUTS AND WHEAT.

Snub your nose at any item touting itself as nutritious, but whose ingredient list confuses you, bores you to tears, or both.

AND THE WINNER IS...

This quote, from Kellog's: "From nutritious breakfast foods to wholesome snacks, look to us for products and nutrition information that can help you live a healthy lifestyle."

As you peruse the ingredient list, please notice the two separate listings for partially hydrogenated oil (also, sugars and artificial flavors). At least Little Debbie lifts her skirt and shows you her stuff up front. Sure, you'll suffer in the long run, but she doesn't lie, and she can't hurt you without your express permission.

Fire Kellog's from your life; fire them today!

Ingredients

COATING (SUGAR, PARTIALLY HYDROGENATED PALM KERNEL OIL†, COCOA PROCESSED WITH ALKALI, WHEY, NONFAT MILK, SOY LECITHIN, SORBITAN MONOSTEARATE, SALT, ARTIFICIAL FLAVOR, POLYSORBATE 60), SOY PROTEIN ISOLATE, CORN SYRUP, INULIN, FRUCTOSE, RICE STARCH, SUGAR, POLYDEXTROSE, CHOCOLATEY CHIPS (SUGAR, PARTIALLY HYDROGENATED PALM KERNEL OIL†, COCOA, COCOA PROCESSED WITH ALKALI, SORBITAN MONOSTEARATE, POLYSORBATE 60, SOY LECITHIN, SALT, ARTIFICIAL FLAVOR), CHOCOLATE, RICE CEREAL (RICE, WHEAT GLUTEN, SUGAR, DEFATTED WHEAT GERM, SALT, HIGH FRUCTOSE CORN SYRUP, WHEY, MALT FLAVORING, REDUCED IRON, NIACINAMIDE, PYRIDOXINE HYDROCHLORIDE [VITAMIN B6], ( crying yet?) RIBOFLAVIN [VITAMIN B2], THIAMIN HYDROCHLORIDE [VITAMIN B1], FOLIC ACID, VITAMIN B12), DEXTROSE, CONTAINS TWO PERCENT OR LESS OF CALCIUM CARBONATE, SOYBEAN AND PALM OIL WITH TBHQ FOR FRESHNESS, GLYCERIN, SORBITOL, NATURAL AND ARTIFICIAL FLAVOR, SALT, SOY LECITHIN, ASCORBIC ACID (VITAMIN C), POLYSORBATE 80, D-ALPHA TOCOPHEROL (VITAMIN E), XANTHAN GUM, NIACINAMIDE, ZINC OXIDE, REDUCED IRON, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), BHT FOR FRESHNESS, ALMOND FLOUR, PARTIALLY DEFATTED PEANUT FLOUR (wtf is this?), WHEAT STARCH, VITAMIN B12, FOLIC ACID, VITAMIN D.
† LESS THAN 0.5g TRANS FAT PER SERVING

Allergen Information

CONTAINS MILK, SOY, WHEAT, ALMOND, AND PEANUT INGREDIENTS. MAY CONTAIN OTHER TREE NUTS.

Dietary Exchange Per Serving

2 Carbohydrates, 1 Fat, 1 Protein

Two gigantic smelly sacks of caca to Kellog's for pretending to care. Any questions?

Tuesday, June 29, 2010

Whey Drink: Beet Kvass

Beet Kvass (Ka-VASS) is loaded with nutrients, and acts as a digestive aid and blood tonic. Don't let the pretty color fool you; this isn't a sweet drink. In fact, it's rather salty, and tastes better than beer after a hot day outside laboring.

Ingredients
3 medium organic beets, coarsely chopped
1/4 cup whey
one very light tablespoon of sea salt
filtered water

To Make Kvass
Place beets, whey, salt, and water in a two quart glass container. Add water to fill. Stir well and cover. Keep at room temperature for 2 days (above 70 degrees), then transfer to your refrigerator. Chill and drink. (recipe adapted from Nourishing Traditions, Sally Fallon)

Adult Beverage
I haven't done this, but some people suggest adding a shot of vodka and a sprig of fresh dill to the tonic. Bottoms up!

Whey: What's the Big Deal?


"Whey is such a good helper in your kitchen. It has a lot of minerals. One tablespoon of whey in a little water will help digestion. It is a remedy that will keep your muscles young. It will keep your joints movable and ligaments elastic. When age wants to bend your back, take whey...with stomach ailments, take one tablespoon whey three times daily; this will feed the stomach glands and they will work well again." Hanna Kroeger, Ageless Remedies from Mother's Kitchen, 1998


To make whey the Byrdfeeder way, you'll need the following items: a quart of Stonyfield Organic Plain Whole Milk Cream On Top yogurt (or your homemade, or another organic brand), a medium bowl, some cheesecloth, a strainer, a Mason jar, a tall glass or ceramic container (see picture below) and a lidded glass storage container.
Step 1: line your strainer with cheesecloth. If the cloth seems wimpy, use two layers - one north to south, and one east to west.
Step 2: place the strainer on top of a medium-sized bowl, one in which the strainer can nestle securely.
Step 3: empty the yogurt into the cheesecloth-lined strainer, being sure to scrape the gooey cream away from the yogurt container and into the bowl. Remove the yogurt container, and wash for recycling or reuse.
Step 4: place the yogurt in a safe place in your kitchen - away from your worm composting bucket, the hot stove, and your food prep area. Now, let it stand for several hours. Just leave it alone for a day and night.


Beautiful yogurt cheesing, wheying, and creating food art. Let it contemplate for a day.

The whey separates from the yogurt and runs into the bowl. Now, you have curds and whey, just like that Muffet person! Pour the whey into a glass jar and put in your refrigerator for later; tie the cheesecloth around a wooden kitchen spoon (a clumsy process, but nobody's watching), and place it across the top of a tall container so more whey can drip out. Be sure to give your little curd sack room so it doesn't sit on the bottom of the container. Let it weep for another day, then add the weepings to your whey jar. Whey will keep for 6 months, but you'll use it before then, I promise.

Inside this cloth sack is the curd, or cream cheese, ya'll. Remove it from the cheesecloth, put in your covered glass bowl, and store in the refrigerator. It'll keep for a month. If your cheesecloth is of good quality, hand wash it, air dry it, and store it for reuse.

Now what?
Mix that curd with a generous amount of minced garlic, fresh or dried herbs (dill, oregano, basil, or any combo you desire), a little sea salt, and plenty of ground pepper. Drizzle with olive oil and more ground pepper, and serve with raw veggies or crackers for a healthy alternative to processed cheese balls.
OR...
Add a tablespoon of turmeric, a couple healthy shakes of cinnamon, allspice, and curry (or garam masala), and a generous pinch of sea salt. Adjust seasonings, form into a ball, then let rest in the refrigerator for at least a few hours. When ready to serve, create a divot on top of your creation, fill the hole with spicy mango chutney, or a paste made from fig preserves and jalapeno peppers. Dig in with crackers or veggies.

For more whey information and recipes, click here to visit the Weston A. Price Foundation website. Type "whey" in the search box (right column).

Need Energy? Here's the Rescue!


In a small bowl, mix a tablespoon of coconut butter (not oil, butter...Artisana Organic Raw is my current favorite brand), a teaspoon or more of raisins, a teaspoon or more of organic raw cacao nibs (available at most whole food stores), 6 raw almonds, and a pinch of coarse sea salt.

EAT, then tie an apron around your neck for a cape, pretend you're Superman or Superwoman, and run around the room like crazy. Jump off a ledge or two. Dance with panties on your head. Did you know? Running around like crazy for a few minutes everyday will keep you from going insane!

Wednesday, June 2, 2010

Eat Like a Rock Star!



Caution: this post features the word "bunghole."

Food should be a party for your body, from your piehole to your bunghole. If there's a fight goin' on in your gut, chances are you messed with the guest list.

Today's Lunch
Warm Steamed Beet Greens with Chickpeas
Roasted Fennel Bulb
Roasted Garlic and Fresh Local Chevre (goat cheese)
Raw Beet Salad with Grated Ginger and Fennel Greens

How It All Comes Together

Roasted Fennel Root and Fresh Garlic: Grown by Poplin Farms garden deva Jill Klosterman, these veggies took the most time to prepare (40 minutes). But I have leftovers of both, and will use them in another recipe - money in the bank, ya'll. I preheated the oven to 375 degrees, trimmed the fennel and garlic (take a look at the photo for a visual), drizzled a tad of olive oil on both, sprinkled sea salt, ground pepper, and fresh dill over the lot, then baked covered for about 30 minutes, and uncovered for about 10. For a bit less crispness, add a tablespoon of water or broth to your dish while baking - not necessary, but makes for a more tender finish.

Fresh Local Chevre: Check your local farmer's market for the real deal, or buy at the grocery store if you must. All I did was put a heaping teaspoonful on the plate, add Jill's fresh roasted garlic on top, and garnish it with basil from my garden.

Chickpeas AKA Garbanzo Beans: I cooked a pot of high protein, high fiber chickpeas over the weekend for a batch of hummus. A cup or two were left over, and I've been nibbling on them all week in salads. Today I simply grabbed what was left from of the fridge and mixed them with a liberal amount of fresh lemon juice, a dash of sea salt, and a few grinds of black pepper, then added them to the warm beet greens.

Beet Greens: My garden beet patch has matured. I walked out the door, dug them up, washed them off, chopped the greens, cooked them just right (see March 2010 post, "How to Cook Greens"), and added a few drops of olive oil; see, adding a tiny bit of oil to your freshly cooked greens helps your body assimilate the nutrients. Then I added the marinated chickpeas, and all that simple seasoning seeped through to the greens.

Beets: Again, easy; washed, trimmed, and grated 4 medium beets, placed them in a bowl, and added about a tablespoon of olive oil, 2 tablespoons balsamic vinegar, a large pinch of sea salt, a teaspoon or more of freshly grated ginger (I didn't measure), and a handful of chopped fennel greens. If you're a beet fan, these will make you swoon.
Rule of thumb for olive oil, sea salt, vinegar, and citrus juice: I use these four ingredients in most of my fresh dishes. Go gently and sparingly, but use them to season every layer of your food for balance, assimilation, and flavor. Alternate the balsamic and apple cider vinegars with lemon or lime juice, or combine them. Be bold! Experiment to discover your preference. You never know what surprises the house band might be cooking up during the break.

Food of the Sunlight: Bircher Muesli


Maximilian Oskar Bircher-Benner (1867-1939) believed in what he called "food of the sunlight," meals based on biological, natural ingredients. What's not to believe about that?

This Bircher Muesli recipe can be doubl
ed, tripled, or quadrupled, and is excellent for breakfast, lunch, or dinner.

1/2 cup organi
c oats (not the steel cut kind)
a little shy of 1 cup heavy cream, almond milk, water, or a combination thereof
1 or 2 tablespoons of fresh lemon juice (optional)

Pour liquid over oats, cover, and allow to soak in the refrigerator overnight.

Before eating, add a pinch of sea salt and cinnamon to the oats, and top with grated organic apple, blueberries or other fresh fruit, raw almonds or walnuts, and a generous drizzle of maple syrup.


Need a little extra soulshine today? Eat a sunny bowl of Bircher Muesli!

Out Comes the Sun!

I will be the gladdest thing
under the sun.
I will touch a hundred flowers
and not pick one.
Edna St. Vincent Millay