A brief reflection on the Easy Breezy Spring Cleanse

 
The whole foods cleanse was truly a joyous and exhilarating experience. We had cleansers from the US, Canada, Belgium, France and Estonia. Questions and concerns could be posted on an online forum which I monitored daily providing information, solutions and encouragement. I just have to share a few testimonial quotes with you:
 
“Now, I no longer have that need to eat sweets and I am going to continue in that direction. I learned how foods work in my system. I was so happy to lose 11 pounds and am eager to continue in that way.”              Lani
 
 “It was interesting to me, that I had no cravings when I managed to ground myself by taking more time, by really staying in the present moment with my activities and attention.”             Kristiina
 
“This cleanse was a treat, a healthy treat that ignited my desire to live healthier and more vibrantly.”             Susan
 
“I lost some weight, feel lighter, pure and beautiful; full of faith and hope. I also noticed that my mind stabilized itself. If something negative pops up I am able to let go of it and do not hold on to it anymore.”                         Kaja
 
“I’m delighted to have lost a few pounds, putting me back at my mid 20’s weight. Sweet. I feel clearer, lighter, more energetic, and I think these things have boosted my self-image, lifted my spirits and general outlook on life.”                       Constance
 

The beauty of eating natural foods

 
The cleanse experience really validated some of my core beliefs regarding food:
 

1. When you eat a balanced diet of natural whole foods it is easy to keep your blood sugar level balanced – and that leads to more energy, balanced moods and zero cravings.

 

2. When you bring awareness and mindfulness to life, to food, you have loving control over your actions.

 

3. The more natural whole foods you eat, the more your taste buds evolve. And you will be able to pick up all the subtle flavors found in natural foods. Your appreciation for those natural flavors will grow and you will find yourself no longer drawn to the overly sweet, overly salty processed and empty foods. You will be naturally drawn to more healthful choices, making it very easy to stay on track. You will be going from “I should eat healthier” to “I chose to eat healthy”.

Happy Valentine's Day!
Two new recipes to incorporate more chocolate into your life

Chocolate Macaroons       
makes about 18 macaroons
 
2    cups shredded coconut
½   teaspoons salt
¼   cup coconut milk
¼   cup maplesyrup
1    teaspoon almond extract
6    oz (170 g) dark chocolate (70 percent cacao)

1. Preheat oven to 350° F.
2. In one bowl mix shredded coconut with salt.
3. In another bowl mix coconut milk, maplesyrup and almond extract. Pour this mixture over shredded coconut and mix until evenly moistened.
4. Break the chocolate into pieces and melt by placing the pieces in a heat-resistant bowl inside a pot of boiling water, or use a double boiler.
5. Pour melted chocolate into the coconut mixture and stir until well blended.
6. Cover a cookie sheet with parchment paper and place 1 tablespoon size macaroons on it. Gently press the macaroons with your fingertips to form a little pointed macaroon shape.
7. Bake for 20 minutes at 350° F.

 
Original recipe by my colleague Terry Walters from her book Clean Start


Vanilla Cupcakes with Raw Chocolate Frosting  
makes 24 mini cupcakes
 
Vanilla Cupcakes
 
½     cup coconut flour
½     teaspoon salt
¼     teaspoon baking powder
6      eggs
½     cup coconut oil, melted
1/2   cup maple syrup
1      tablespoon vanilla extract

1. Preheat oven to 350° F
2. Combine dry ingredients in one bowl. Set aside.
3. In another bowl mix wet ingredients with a wire whisk.
4. Pour wet ingredients into the dry ingredients and whisk with wire whisk until smooth.
5. Grease mini muffin tin with coconut oil (make sure the bottom is well greased) and fill with batter (about 1 tablespoon + 1 teaspoon of batter per cupcake). With a spoon push the batter into the tin and smooth out top.
6. Bake for 24 minutes at 350° F

 
Raw Chocolate Frosting
 
1  ripe avocado
2  tablespoons cacao powder
2  tablespoons honey
1  tablespoon coconut oil, melted
1  teaspoon vanilla extract

1. Puree all ingredients in a blender or mix with hand mixer until smooth.
2. Apply to cupcakes once they have cooled off a bit.

Original recipe by my colleague Stanzi Allan Pouthier of Stanzi Vitality & Holimama

Why I don’t recommend agave nectar anymore

Agave nectar is a natural sweetener made from the juice of the agave plant. It is high in naturally occurring fructose. Because fructose does not create spikes in blood sugar levels it seemed to be the perfect sweetener for maintaining blood sugar balance and was recommended in moderation even to people with diabetes. However, more and more evidence is surfacing that high levels of isolated fructose are detrimental to our health, leading to high triglyceride levels in the blood (heart disease risk factor) and encouraging weight gain. Similarly to high fructose corn syrup, the fructose content in agave nectar messes with our hunger mechanism. Hunger normally signals us that we need to eat something. When we eat, our appetite gradually subsides and we come to a point where we feel satisfied with the amount of food we have eaten and we stop eating. When consuming foods high in isolated fructose we do not get that feeling of satisfaction with the food, we continue to feel hungry, continue to eat and easily eat more than we need. Fructose has a way of programming our brains with a constant desire for overly sweet foods which can lead to an overconsumption of sweets as well as overweight, diabetes and all health problems related to these conditions.
 
As an alternative to white sugar, sweeten your foods with dried fruit, honey, maple syrup, brown rice syrup, barley malt or coconut sugar instead. Stevia (made from the honey leaf plant) is an excellent sweetener as well. The substance that gives stevia its sweet taste is not a sugar and therefor has no effect on our blood sugar level at all. It can be safely used by diabetics as well.
 
My personal favorite sweetener is maple syrup and we will be using it in my upcoming baking class … just in time for Valentine’s Day:
 
Baking with Chocolate
 
In this hands-on baking class you will learn to make delicious chocolate treats with the magic ingredient that has been named food of gods & food of lovers. Not only is chocolate delicious, but it is rich in vitamins, minerals and antioxidants.
 
Sunday February 10, 2 – 4 pm
@ Gourmetibles
494 Main Street, Beacon NY 12508
845-765-1165
 
For details click here - to register click here
 
The Whole Foods Spring Cleanse
 
I am super excited to be offering you a guided whole foods cleanse in March. And you can join in from anywhere in the world. This whole foods cleanse is a very gentle way of detoxing the body, eliminating sluggishness and resetting your metabolism for the new season. And the best thing about it is: there is no need to fast or go hungry to reap the benefits. By eating delicious foods that are naturally mineral rich and alkalizing you provide your body with the perfect inner ecology for healing, repairing and rebuilding on a deep cellular level. At the same time your body is gently nudged into purging toxins and metabolic waste.
 
If you would like to
 

• boost your energy and mental clarity
• jumpstart your weight loss efforts
• end sugar cravings
• have glowing, gorgeous skin
• reduce congestion and inflammation
• feel lighter and cleaner

 
then I invite you join me for the whole foods spring cleanse. Keep your eyes peeled for my next newsletter with all the juicy details.
 
And looking even further into the future…
 
Polli Talu’s summer schedule is up here.
 
To get a feeling for Polli Talu, its garden and foods check out my book trailer here.
 
For a complete package surrounding my PPP Wellness Retreat in Estonia click here.

What’s kale got to do with it?
 
I woke up on January 1 with a serious craving for kale. Luckily I had some sitting on my kitchen counter and my husband and I devoured a big bunch of it for breakfast. I made this very simple version of boiled kale:
 

1. Rip kale into bite size pieces, discard stems.
2. Fill your sink with fresh water and wash the kale by submerging and swooshing it around
3. Fill medium size pot with about 1 “ of water and add kale
4. Bring to a boil, constantly stirring the kale so that all parts come in contact with the boiling water – cook for about 5 minutes
5. Taste the kale to make sure it is tender but not overcooked (one way to tell is by the color: the color of the kale should remain vibrantly green – once it turns olive green it’s surely overcooked and will not taste so great anymore)
6. Pour off cooking water (save as a soothing mineral rich alkaline drink for yourself or use to water your house plants after it has cooled down)
7. Add a sprinkle of soy sauce and a drizzle of olive oil to the kale, toss and serve immediately

 
I paired the boiled kale with baked eggs and it was extremely delicious and satisfying – it totally hit the spot in other words.
 
Now, the reason I was craving kale was probably a combinations of things:
 

1. I love kale and I love weekend or holiday breakfasts that include leafy greens and eggs. It has become a tradition in our home.
2. Kale, as all leafy greens are abundant with minerals and vitamins. They are the perfect detoxing, energizing and rebuilding food.
3. After all the heavy holiday foods kale felt like the perfect balance food.
4. After a generous dose of sweets over the holidays which most likely led to the loss of minerals and vitamins, kale was the perfect antidote and replenishment.
5. Wanting to start the New Year in high spirits – kale provided uplifting and vibrantly fresh energy.

 
Is it not amazing, what food can do for you? It can support, balance, provide pleasure and heal you. Using food with awareness and intention can make a huge difference in how you feel and how you perform. Learning to pay attention to your body’s messages and cravings provides powerful information for seekers of balance, sustenance, well-being and happiness.
 
It is something everybody can learn. And I’d be thrilled to help you along in this process:
 
For my local peeps, I am offering two FREE Introductory Talks and a 6-session Breakthrough Wellness Workshop, which addresses just that:
 

• Supporting your daily activities by eating with awareness and intention
• Getting to know the foods that provide sustained energy, vitality and rejuvenation
• Preventing dips in concentration, mood swings and diabetes
• Losing weight and keeping it off without dieting
• Protecting your heart to live an active life for years to come
• Nourishing yourself with easy to make delicious wholesome meals

 
FREE Introductory Talks take place January 10 at 7:30 pm at The Living Room in Cold Spring, NY and on January 14 at 6:00 pm at the Beacon Natural Market.
 
If you cannot make it to one of the Free Talks, here is a recording of a similar lecture:
http://www.screencast.com/t/vWO60xulymt
 
The Breakthrough Wellness Workshop starts January 24 at 7:30 pm at The Living Room in Cold Spring, NY. Remaining sessions take place January 31, February 7, March 7, 14 and 21.
 
Investment in your health:
Early Bird: $227 (pay by January 15)
After 1/15: $267
Single session: $50
 
For more information click here
 
To register call 646–241–8478 or email marika@delicious-nutrition.com
 
To book the Breakthrough Wellness Workshop click here

The holidays are upon us
and here are 5 ways to SIMPLIFY – your holiday survival guide:
 
1 – Identify what YOU want to get out of the holiday season – it might not be the traditional holiday fare
- Maybe you would like to spend some quality time with a special person – just the two of you
- Maybe you would like to treat yourself to a lovely spa treatment
- Maybe you would like to spend some time alone, to reflect and recharge
- Maybe you would love to catch up on sleep …
 
2 – Plan
- You know you are going to get busy, so if you do not put your wants into your calendar now, it’s not going to happen!
- Line up your helpers – delegate responsibilities -– you do not need to do it all alone
- Take care of things way ahead of time – less frenzy in the end
 
3 – Tune in to nature’s rhythm and SLOW DOWN
- at the buffet
- alcohol consumption – alternate water with wine
- eating - take breaks between bites – breathe, converse, smile
- and chew – really savor your food – this way less is more
- sweets consumption – let quality rule over quantity – prefer homemade over factory production
 
4 – Reduce
- Spending – make a budget and stick to it
- Presents – agree to draw a name among family members and give a gift to just one person
- Carbon foot print – buy green, buy local
 
5 – Enjoy
- have your sense of humor with you at all times
- be yourself
- be forgiving
- go with the flow

I am thrilled to announce
 
The Essential Nourishment Group Program             
Fall/Spring 2012/13
 
If you would like to
 

• Eat for sustained energy, vitality, and rejuvenation
• Stabilize your blood sugar levels
• Prevent mood swings, brain fog, weight gain, and Diabetes II in the future
• Achieve weight loss naturally – without dieting or counting calories

• Make food your friend and not your foe

 
... then I invite you to Beacon this fall for my private coaching program, redesigned for a group setting at half the price of my one-on-one programs. I’ll share the principles of natural nourishment and loving self-care essential to an energized and fulfilling life as discussed in my book Essential Nourishment.
 
This is your opportunity to substantially improve your well-being, quality of life, and the way you feel in your body.

With my seven-years of experience guiding wellness retreats at my farm in Estonia, I have come to understand that group settings are a wonderful way to learn, integrate, share, and support each other.
 
WHEN
 
We will start November 17, 2012 and meet every two weeks for 12 sessions total. The last session will take place on March 30, 2013
 
WHERE
 
We will meet every other Saturday from 11 am - 12:30 pm at the Beacon Art Emporium on 500 Main Street in Beacon, NY.
 
HOW
 
As your Holistic Health Coach, I will gently guide and inspire you to make small shifts in your daily habits relating to food, physical activity, and lifestyle.
 
Gradually healthy habits will become an integral part of your life and unhealthy habits will subside effortlessly. You will find this process truly delightful! There will be no need for discipline or deprivation. We will move forward step-by-step. The program is doable, even if you have a very busy life.
 
At the end of the 12 sessions, all the small changes done on a regular basis will amount to an amazing transformation. Not only will you feel great in your body, you will have all the energy you need to do the things you love. Plus, you’ll have a much more positive outlook on life.
 
WHAT
 
Each session includes a nourishing food and lifestyle lesson complete with concrete action steps, homework, suggestions for improving any areas of your health and life that you might be struggling with, as well as a celebration of your victories and progress.
 
You will also be provided with practical hand-outs, easy to make delicious recipes, food samples, and other health-enhancing materials and resources to inspire you to move forward.
 
Between sessions, you will have email access to ask me any questions that arise while working on your own at home.
 
I will also create an email group so that you can share observations, questions, and successes with the other participants. You will be amazed how much you can learn from each other. And we’ll have a lovely, supportive camaraderie among the group members. Before you know it, you’ll be best friends.
 
One of the sessions will take place in the health food store where I will offer detailed explanations of all food categories and what to look out for when you shop for healthy ingredients.
 
Another session will be a hands-on cooking class in my home kitchen in Beacon – we will prepare a three-course delicious lunch together, (including dessert!) using fresh, organic local ingredients.
 
COST
 
The cost for the entire program is $137 per month (for 5 months) – a total of $ 685.
You may pay in monthly installments of $137, or pay for the entire program upfront and save 10%, bringing your total down to $ 615.50.
Early Bird Sign Up ends Nov 9.  Register by Nov 9 and receive an additional 10% off total – Investment in your health: $ 548.00

 
Book the Essential Nourishment Group Program now.
 
TESTIMONIALS
 
“The program transformed my life as well as the way I eat.”      Margaret
 
“I feel more stable and grounded in my food practices, which affects my emotional and physical health positively and allows more creativity in my life.”      Michelle
 
“I have lost several pounds; have more even, sustained energy through the day.”      Aime
 
“A friend gave me Marika Blossfeldt's "Essential Nourishment" at a critical, life-changing moment. I had just suffered a mild heart attack and realized that it was time for a lifestyle change. Many people equate "diet" with "deprivation," when in fact diet really means how we eat, not just what we eat. Look at it this way: automobile-loving Americans would not intentionally put lousy, harmful gas in their gas tanks. Yet we readily fuel our bodies with food that destroys them. "Essential Nourishment" provides a healthy and enjoyable alternative. The recipes are simple, straightforward and delicious, using readily available ingredients. From roasted green beans in a little olive oil and salt (addictive), to zucchini and tomato casserole (earthy and Mediterranean) to amazing brownies made with black beans and a hint of cayenne (surprisingly superb), the food in this book makes eating well the true pleasure it should be. In addition, Blossfeldt provides detailed sections on the science of food which makes for fascinating reading, alongside pages of her own, abstract artwork. By making some simple adjustments (much simpler than I thought they would be) to my eating habits, enhanced by "Essential Nourishment", and by adding exercise to my daily routine, I have dropped more than 30 pounds, my blood pressure is percolating along at a normal level, my (bad) cholesterol level has dropped dramatically, I am sleeping well, feeling better and, in short, feel like I have been given a second chance at life -- not something that comes along too often.”      Tom      

Book the Essential Nourishment Group Program now.
 
EXTRA BONUS
 
As an extra bonus, I will guide you through a whole foods cleanse in the spring. This includes precise instructions on preparing for the cleanse and coming out of the cleanse, guidelines for the cleanse itself, recipes, shopping lists, and email support throughout. You will come out of the cleanse rejuvenated and glowing.
 
DATES
 
Nov 17, Dec 1, Dec 15, 3-week Christmas break, Jan 5, Jan 19, Feb 2, Feb 16, March 2, March 16, March 30
 
Book the Essential Nourishment Group Program now.
 
FOR MORE INFO
 
Please contact me with any questions you might have at marika@delicious-nutrition.com or call 646-241-8478. I’ll happily answer any questions and respond to your concerns, so that you can make an informed decision as to whether the program is right for you.
 
Let me support you in your journey towards a healthier, slimmer and vibrant you!

Estonian Book Tour starts Oct. 6
To celebrate the release of the second, updated edition of the Estonian version of Essential Nourishment, "Looduslik toit. Täisväärtuslik elu", lectures and book signings will take place all over Estonia:

Wild Rice Salad with Hazelnuts and Dried Cranberries
serves 6

Salad:
6 cups (480 ml) water
2 cups (240 ml) wild rice, rinsed
2 pinches salt
1 tablespoon olive oil
½ cup (120 ml) raw hazelnuts, cut in half
¾ cup (180 ml) diced celery
½ cup (120 ml) dried cranberries

Dressing:
juice of 1 to 2 lemons
4 to 6 tablespoons olive oil
salt and pepper

1 Preheat the oven to 400°F (200°C).

2 Bring 6 cups water to a boil, stir in 2 cups rice, salt and olive oil. Let it come to a second boil, reduce heat and simmer covered 40-45 minutes or just until kernels puff open. Drain off any excess liquid.

3 Spread the hazelnuts on a cookie sheet or in a baking dish and roast until you can smell the aroma, about 10 minutes. When the nuts have cooled, remove any loose skin.

4 Spread cooked rice on a large plate to cool, then transfer to a bowl.

5 Fold in the roasted hazelnuts, celery and cranberries.

6 Combine the dressing ingredients in a glass jar. There should be about twice as much lemon juice as oil. Close the lid and shake to mix.

7 Pour the dressing over the rice mixture and stir. Let the salad marinate for ½ to 1 hour.

8 Just before serving, toss gently and adjust seasoning if necessary.

Note: Dried cherries can be substituted for dried cranberries.

Age Defying Passion
 

I must admit that I had a really wonderful time performing last weekend in TREE - A DANCE, Susan Osberg’s beautiful meditative dance honoring, celebrating and being with trees.

There is the magic that always happens in theater when after a long rehearsal process in the studio everything comes together and you finally see the dance in the performance venue with images of trees and gorgeous stage lights.

The other amazing thing is that although my 53 year old body feels very different from a 35 year old body, once the performance starts all that is forgotten and you just go with the flow and with the spirit of the show. You go into performance mode, you take the stage, you go into your power. Your body feels totally connected, grounded and able.
 
Any hint of stiffness or restriction in range of movement dissipates and the creative juices carry you on. It is exhilarating. I am very grateful to Susan for occasionally pulling me back on stage to experience this age defying thing called dance, delicious movement, being in the moment, stretching beyond your preconceived limitations, heightened awareness, 
living fully, exploration, passion …

Afterwards I feel a little more tired than I used to when I performed back in the 80s and 90s in NYC. I know I need to take good care of my body – my body is asking for it – so I take a relaxing hot shower before going to bed to soothe my muscles, I make sure I get enough sleep, I eat nutritious food …

The older I get the more I realize my body is one of the most precious possessions I have, deserving of the best loving care I can provide.

Why am I writing this?

Because I want you to pay attention to your body as well, to treat it with respect, to honor it for all it does for you, to love it just the way it is – unconditionally – to feed it appropriate foods, to hydrate it with fresh water, to allow for play and downtime, to take it outside to enjoy some fresh air and sunshine …

But also because I want you to identify what you are passionate about. What gets your creative juices flowing? What excites you? And encourage you to do more of that. Life is too short to be doing things you do not enjoy.
 
And if you are nearby, please come see these last three magic performances of TREE or join me in Estonia for a life changing Passion Purpose and Pleasure Wellness Retreat in August, both transformational experiences.

Starting the day right … with breakfast
 
Breakfast is a very important meal, and it really should not be missed. Because breakfast revs up your metabolism and ensures that it performs efficiently throughout the day, working at tasks such as proper absorption of nutrients, accelerated brain power and optimal calorie-burning capacity. What you eat for breakfast sets the tone for the day. When you eat a meal that balances your blood sugar, chances are that all day long you will have sustained energy and stable moods.
 
Porridge is one great way to start the day. It provides complex carbohydrates that promote blood sugar balance and produce a gentle energy curve, delivering sustained energy for many hours. And it feels so good to have something warm in the morning, when the weather is still cold outside. By the way – it’s snowing in Beacon today.
 
Steel-cut oats … the over-night method
 
Steel-cut oats take longer to cook than rolled oats – about twenty minutes – and they like to splash a lot. So to avoid the wait and the morning cleanup, I start them in the evening. Bring the water and oats to a boil, add salt and butter or oil and then turn the heat off completely. Cover the porridge and let it sit on the stove overnight. At breakfast time, simply add a little water, stir and reheat. Steel-cut oats taste great served with whole milk yogurt. If you like it sweet, add raisins or other dried fruit. Or spice it up with cinnamon or cardamom.
 
For 2 servings use 2/3 cup steel-cut oats, 2 cups of water, 2 pinches of sea salt and a drizzle of olive oil or a dollop of butter. So satisfying!
 
A cold-climate grain,
 
oats are a staple food in Ireland, Scotland and England, arriving there about AD 100 from Central Asia and Russia. For steel-cut oats, which were popularized by the Irish and Scotsmen, the oat kernel is cut into two or three pieces. Oats have high protein content and are most widely used as a breakfast food. It is said that oats are a male aphrodisiac as well as an adaptogen – a food that helps the body adapt to new conditions. Oats strengthen nerves and reduce addictive cravings. Their soluble fiber helps to lower high cholesterol.

About those New Year resolutions

Sometimes I wonder whether all this goal oriented living is the way to go. Some healthy goal setting is useful for sure, don’t get me wrong. However, if we constantly live for something that will happen in the future, we might be in danger of not living in the present. If we are so fixated on the goal we might not be aware of the process. We might not be fully present to what is happing right now. By chasing the rainbow we miss being still. Without being still we cannot open up to allow things to come to us, to receive.

So I came up with a different set of resolutions this year. Maybe you’d like to add one or two to your list as well:

1.  Trust the process of life

2.  Listen to my inner voice and act on it

3.  Consult my heart first when making decisions

4.  Create moments of stillness throughout the day

5.  Use every chance to appreciate beauty

6.  Release the need to be perfect

7.  Find pleasure in all that I do

Here is my version of a sweet potato side dish, inspired by Thanksgiving traditions

Super simple & super delicious:

Mashed sweet potatoes with rosemary / serves 4 - 6

 2 medium sized sweet potatoes

1 – 2 T butter

dried rosemary

salt to taste

1 – 2 cloves of garlic, pressed (optional)

Peel, cut into chunks and boil the sweet potatoes until soft. Pour off cooking water and save.

Add the butter and a little of the cooking liquid to the cooked potatoes and mash with potato masher or submersible puree stick. Add more cooking water for a smoother consistency if necessary. Add a few pinches of dried rosemary, salt to taste and (optional) the garlic. Mix well.

ENJOY!

There is something I really like about men

I have noticed that men are much calmer than women and we women could really learn from them. Men take their time to think things through, they don’t seem to worry so much and do not rush things. Even in the midst of crisis they keep a level head. I have come to admire this ability and am working on integrating it into my life as well. And it seems to be working. As a result I find myself enjoying the process of doing any kind of work or chore so much more - which makes me think of a statement I once read by a Buddhist monk: “If you rush while doing the dishes to then sit down and have a cup of tea – chances are that you will rush through drinking your tea as well.” All moments of life are just that: moments that make up our lives – why not savor them all and bring mindfulness and care to all of them – no matter how mundane?

The Win a Copy of Essential Nourishment Campaign

starts July 30 - ends August 31

Get your FREE copy of Essential Nourishment

To be eligible to win a copy of my book Essential Nourishment you need to do two things:

1. Like the Essential Nourishment fb page at www.facebook.com/EssentialNourishment

2. Once you are on the Essential Nourishment fb page write “Essential Nourishment” in the comment field below the campaign announcement

It’s that easy and you could be one of 30 lucky winners who will receive their very own paperback copy shipped for FREE to anywhere in the world.

Offer ends at midnight NY time on August 31, 2011.

Good luck!

 

Demystifying oils and fats, part three

Processing of Oils

The highest-quality oils are called first cold-pressed or extra virgin, and they are unheated, unfiltered and unrefined. The name refers to a traditional method that is no longer widely used. Today, many commercially processed oils are “pressed” in a centrifuge. No heat is applied during extraction, so the initial process can still rightfully be called “cold pressed.”  But in a second step, steam (heat) and solvents are used to extract more oil from the leftover pulp, producing an oil of inferior quality. In the case of olive oil this oil may be called olive pomace oil or pure olive oil.

Generally, high pressure, heat and chemical solvents are used to squeeze the oil out of corn, grape seeds, safflower seeds and soybeans. These oils have high polyunsaturated fatty acid content, so they already become rancid in the manufacturing process. The rancid oils are then deodorized—with the help of more harmful chemicals—in order to be made palatable. For these reasons, please stay completely away from refined corn, grape seed, safflower, and soybean oils. Remember, if it is not specifically stated, that an oil is unrefined you may assume it is refined and therefore compromised.

Polyunsaturated oils also come from sunflower seeds, walnuts, sesame seeds and wheat germ.  If you can find unrefined versions of these oils, feel free to use them cold in dressings or simply sprinkled over your cooked food once it is served.  Buy flaxseed oil only if it is contained in an opaque dark bottle and was kept refrigerated until your purchase.  Keep all these last mentioned oils in the refrigerator.

Hydrogenated Oils

Finally, I would like to address the issue of hydrogenated oils, partially hydrogenated oils and trans fats. In essence these are all the same thing. While hydrogenation is the manufacturing process, trans fats are the outcome. All hydrogenated and partially hydrogenated oils contain trans-fats. Food companies wanted to create a cholesterol-free, easy-to-spread product with a long shelf life—and margarine came into being. But you can find partially hydrogenated oils even in processed liquid vegetable oils.

Hydrogenation is a manufacturing process that uses high temperature and high pressure to force hydrogen gas into polyunsaturated fatty acids in order to solidify them. In essence, the hydrogen atom breaks into the double bond, takes out the bend, and straightens out the fatty acid chain.  The polyunsaturated fatty acid has thus been transformed into a so-called trans fat. Now it behaves more like a saturated fatty acid and packs together well to form a semi-solid mass.

But trans fats are biochemically incompatible with the human body. In fact, their chemical makeup resembles that of plastic. After hydrogenation, the original vegetable oil has turned into a grey, ill-smelling mass. This mass then gets bleached and deodorized, again with the help of harmful chemicals. As a last step, a yellow dye is added to make the product appear more butter-like.

The human body is unable to metabolize trans fats. They remain in the bloodstream and are likely to collect on the artery walls as plaque, which can lead to coronary heart disease. Other conditions associated with trans fats are Alzheimer's disease, cancer, diabetes, obesity, liver dysfunction and infertility in women.

For decades, margarine has been touted a health food, when it clearly is not. Even today, although trans fats are in the news and have been recognized as a serious health hazard (in New York City, restaurants are prohibited from cooking with trans-fats), some medical professionals still recommend eating margarine over butter for heart health.

To sum it up:

Please always choose extra virgin or cold pressed oils – that guarantees the highest quality of oils.

Please stay away from all refined oils, even those in the health food store. What the health food store has going for it is the fact that they at least point out to you on the label – which oil is refined and which oil is unrefined. Always prefer the unrefined versions.

Please stay away completely from partially hydrogenated and hydrogenated oils, including so called “vegetable oils” found in supermarkets, margarine and shortening. And because most commercially produced baked goods are made with margarine or shortening it is advisable to stay away from those too. Rather bake your own cookies and cakes and use good old fashioned butter in the process.

Demystifying fats and oils, part two

Why can only certain fats be used in cooking, meaning heated to high temperatures?

Why should others only be used unheated?

Our main concern when it comes to consuming fats and oils is rancidity. Some oils are more prone to rancidity than others. The deciding factor is the chemical makeup of a particular oil or fat.

The building blocks of fats are called fatty acids. They come in three forms: saturated, monounsaturated, and polyunsaturated.

The saturated fatty acids are straight chains of carbon atoms with two hydrogen atoms attached to each. Because of their straight shape, the chains pack together well and form a semisolid consistency at room temperature. Butter, ghee (pure milk fat, also called clarified butter), lard (from pork), tallow (from beef), coconut oil and palm oil consist predominantly of saturated fatty acids. These are very stable and do not become rancid easily. They can be heated to high temperatures without a compromise in quality. They can be used for cooking, baking, sautéing, and with the exception of butter, frying. Butter, because it is not pure fat, is not well suited for frying—its lactose and protein particles tend to burn and turn black rapidly. Ghee, on the other hand, because it is pure milk fat, does work well for frying. For the same reason, ghee is suitable for those with lactose intolerance. But regular butter is fine when heated in gentler ways. It is an especially good compliment with steamed vegetables—add some at the end of the cooking process to ensure absorption of fat-soluble vitamins and enhance taste. 

The monounsaturated fatty acids have one double bond between two carbon atoms, leaving the two double-bonded atoms with only one hydrogen atom each and causing a bend in the chain. Because of this bend, monounsaturated fatty acids do not pack together as well as the saturated ones. They become liquid at room temperature and remain solid only when refrigerated. Olive oil is the most commonly used oil that consists of mainly monounsaturated fatty acids, but almond, avocado, cashew, macadamia, peanut and canola (or rapeseed) oils are monounsaturated as well. These fatty acids are fairly stable and are therefore suited for cooking, baking and sautéing.

The polyunsaturated fatty acids have two or more double bonds—two or more bends—which means their molecular structure resembles that of a semicircle. They do not pack well together at all and are therefore liquid even when refrigerated. Common oils with high polyunsaturated fatty acid content are made from corn, flaxseeds, grape seeds, pumpkin seeds, safflower seeds, soybeans, sunflower seeds, walnuts, wheat germ and sesame seeds.

Rancidity is the main problem with all polyunsaturated fatty acids. Light, air, and heat affect their freshness and quality. Therefore, oils containing predominantly polyunsaturated fatty acids should never be heated or used in cooking. They can be used in cold dressings or sprinkled over cooked food when served. They should always be kept in the refrigerator.

Polyunsaturated fatty acids fall into two main groups: omega 3 and omega 6. These names reflect the location of the first double-bond at either the third or sixth position in the chain. Omega 3 is very reactive and goes rancid particularly easily.

Omega 3 and 6 are called essential fatty acids because our bodies cannot manufacture them and we need to get them from food. Most of the polyunsaturated oils have larger amounts of omega 6 than omega 3. Flaxseed is the exception, with a higher proportion of omega 3. When it comes to the balance between omega 3 and omega 6, the best ratio for human consumption is 1:2. Too much omega 6 can lead to inflammation and blood clotting. Omega 3, on the other hand, is anti-inflammatory and blood-thinning. Because of the recent overemphasis on polyunsaturated oils, many people are consuming too much omega 6 and are in need of omega 3 to return to a place of balance—hence the popularity of flaxseed oil and omega 3 fish oil.

Now that you have an understanding as to which oils are predominantly saturated, monounsaturated and polyunsaturated—and you can always check the proportion of each by reading the package label—you know which oils are suitable for cooking and which are to be used only cold: use saturated oils and fats, such as ghee, lard, coconut oil and palm kernel oil for cooking at high temperatures, use monounsaturated oils, such as olive oil, almond oil and peanut oil for light cooking like sautéing and baking and use polyunsaturated oils, such as pumpkin seed oil, sunflower seed oil and walnut oil cold in dressings or sprinkled over your cooked food as you serve it.