Off to Estonia, my summer paradise

Mon, 14 May 2012 22:20:59 GMT

Off to Estonia, my summer paradise
where we conduct yoga, dance, tai chi, wellness and cooking retreats

Check out the Passion, Purpose and Pleasure Wellness Retreat package here

See entire summer schedule here

Hope to welcome you at Polli Talu Arts and Wellness Center this summer!

San Francisco Bay Area + Portland,OR Book Tour 2012

Sun, 15 Apr 2012 02:34:47 GMT

Paris

Sun, 15 Apr 2012 01:56:12 GMT

Paris, March 7, 2012

Cloudy descent into Paris airport – a little bumpy this landing in the city of haute cuisine.
The taxi ride to my first accommodation in the 19^th arrondissement goes smoothly: beautiful older apartment building with worn out wooden stairs and a sign to please wipe your feet. My friend is not home but his wife Paula and lovely 3 year old daughter Olivia are – she speaks Spanish, French and English – what a way to grow up. My bed is made in the office – there are big glass doors with a French balcony overlooking the court yard.

The next day the driver from the Estonian Embassy picks me up and we deliver two cases of books to the Paris Cookbook Fair grounds – nobody is there to receive the books but we leave them where the bookstore will be set up and hope for the best.

In the afternoon I check out the vegetable and health food store nearby to see whether they carry all ingredients I will need for my cooking demo on Sunday – for the most I can find everything except beets – the only beets I can find are pre-cooked. But Paula is able to get me some from another market.

First ride on the metro – everything goes well, except I don’t know that you have to push a button for the door to open – I just stand there and wait – luckily others want to get out as well and push the button for me.

In the evening I meet the Estonian Ambassador and his wife at the Folies Bergere theater for the Awards Gala. There are many categories of wine and cookbooks – many emotional, some funny, some witty responses to winning the first price. I am thinking and rethinking my acceptance speech – you only get 30 sec to say something. My book Essential Nourishment is a finalist in the health and nutrition category – 2 hours go by – and then the moment of truth arrives – I am nervous, excited, hopeful – but when Mr. Edouard Cointreau mentions my book second in, I know that I am not the winner of the first place. He says however “… a book that everyone should read” – and my book lands on third place. I will not deny that I was disappointed. C’est la vie …

It’s Wednesday, the first day of the book fair – I take the bus but halfway to where I am going the driver makes an announcement that I do not fully understand – however I get that there will be a rerouting – I stay on and hope that this rerouting will happen before we get to where I need to go. I follow the moves the bus makes on my map only to find out that it goes further and further in the wrong direction and instead of stopping every couple of blocks as he had done before there seems to be no stop in sight, I bravely walk up to the driver and ask what ever happened to rue Riquet? When he finally stops he points me towards another bus stop and tells me to take that bus back. So it is the same bus number but going the opposite direction and it will take me to where I have to go – go figure.

I arrive at the Paris cookbook fair. The atmosphere is relaxed and friendly. I go to the Gourmand office to pick up my certificate. It says Best Nutrition Book in the World, Third – I like how that sounds.

I get the catalog and rip out the pages that have the layout and a list of all presenters with stands on it. I start marking up who I want to speak to and approach them one by one. Everybody is so nice and almost apologetic, when they have to tell me that my book is not for them. Sometimes they recommend other publishers who might be a better fit for my book. My goal here is to find foreign publishers who would like to translate my book and publish it in their country. When I introduce my book I tell them that it won third place the day before in the healthy cookbook category and it really does not sound so bad. And they happily congratulate me. I have some promising exchanges with several German publishers and a Brasilian publisher. Lunchtime approaches and I am in the mood for a hearty lunch, knowing that dinner will be on the light side. There is a French café/restaurant in another part of the building. I study the menu but do not understand most of it. Luckily the waiter does speak English. There is a lunch deal where you get a discount if you order an appetizer and a main dish. My body tells me, go for it! My cravings for vegetables I quench with a cauliflower soup and for the main dish I order the one thing I recognize as a French classic thanks to the movie Julie and Julia – it is Boeuf Bourguignon – or something like it. I must admit that I am quite ignorant when it comes to French cuisine but am an eager student. I am not a big meat eater either but will try to eat like a Parisienne when in Paris. And again a flashback to the movie – I was tempted to make loud moaning noises just like Merryl Streep as Julia Child always did, when she dined with her husband - that expression of utter surprise and unexpected pleasure – but I controlled myself – however I must report that that beef was the most tender and juicy I have ever encountered – it literally melted in my mouth – I mean it was truly incredible – wow!

In the evening there was a party for all professional guests of the cookbook fair. A Swedish chef prepared 8 dishes for 300 people with the help of some 20 students of the Cordon Blue Culinary School. It took place in the International Show Kitchen, so we all could watch if we were so inclined. I stayed for the beginning, as it was interesting for me to see how he organizes his work and how he gives instructions to the students.
...

Age Defying Passion

Wed, 28 Mar 2012 02:47:10 GMT

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.

On a personal note

Sat, 03 Mar 2012 03:21:04 GMT

On a personal note

Off to Paris on Sunday! I am soooo excited! Then, on Tuesday, March 6 I will be attending the Awards Gala at the Folies Bergère Theatre and find out whether ESSENTIAL NOURISHMENT is a winner. My book has been nominated for a Gourmand World Cookbook Award in the healthy cookbook category. It is competing against three other finalists in the same category. Would you please send winning thoughts and cross your fingers and toes for me?!

Breakfast...steel-cut oats

Sat, 03 Mar 2012 03:16:04 GMT

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.

Meet, Eat and Greet with Marika Blossfeldt

Fri, 06 Jan 2012 17:09:45 GMT

Meet, Eat and Greet with holistic health coach Marika Blossfeldt

Please join me this Saturday at 11 am at the Beacon Art Emporium at 500 Main Street in Beacon for the kick-off event for my upcoming lecture series.

Enjoy a sampling of healthy and delicious dishes from my book. I will be making the polenta with roasted sunflower seeds p 112 for sure and surprise you with a few other delectable dishes.

I will share my down-to-earth food philosophy with you and tips on how to keep up energy, balance blood sugar levels and manage weight this winter season. Eating well does not have to be complicated – let me take the mystery out of eating healthy.

Books will be for sale and I will be happy to sign one for you.

RSVP Leah Quinn 845- 765-1535

About those New Year resolutions

Fri, 06 Jan 2012 17:06:36 GMT

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

Beat the cold with warming soups

Fri, 06 Jan 2012 17:02:30 GMT

Mushroom Barley Soup Serves 6

Here is a lovely version of the classical mushroom barley soup. What makes this version so delicious is the use of butter, soy sauce and sherry. I include carrots as well.

½ cup (120 ml) barley, rinsed

6 cups (1½ l) water

2 onions, chopped

2 cloves garlic, minced

3 tablespoons butter

1 pound (500 g) mushrooms, sliced

1 teaspoon salt

6 tablespoons soy sauce

½ cup (120 ml) medium dry sherry

2 carrots, halved lengthwise, then sliced crosswise

pepper

In a large pot, cook the barley in 2 cups (500 ml) of the water until tender, about 1 hour.

Sauté the onions and garlic in the butter. When they soften, add the mushrooms and the salt. Continue to sauté until the mushrooms are tender.

Stir the sauté into the cooked barley, then add the remaining 4 cups (1 l) water, soy sauce, sherry and carrots. Bring to a boil and simmer, covered, for 20 minutes.

Adjust taste by adding more soy sauce or sherry if necessary. Add pepper to taste.

ENJOY!

Happy Holidays

Sat, 24 Dec 2011 19:49:41 GMT

ESSENTIAL NOURISHMENT has been nominated for the prestigious GOURMAND WORLD COOKBOOK AWARDS 2011.

The winners will be announced at the awards event during the Paris Cookbook Fair in March 2012.

Quinoa beet salad

Sat, 03 Dec 2011 19:07:35 GMT

Keep yourself nourished with hearty root vegetables and the super grain quinoa:

Quinoa beet salad / serves 6

The beets give this dish a most amazing magenta coloring. Bring this to your table and everybody will gasp with delight – guaranteed!

Salad:

2 medium beets, tops removed, whole

2 cups (480 ml) water

1 cup (240 ml) quinoa, rinsed

2 pinches salt

1 bulb fennel, cut into small cubes

1 bunch scallions, chopped

1 handful chopped basil plus a few leaves

Dressing:

juice of 1 to 2 lemons

4 to 6 tablespoons olive oil

salt and pepper

1 Place the whole, unpeeled beets into a pot, add water to cover and boil until soft, about 40 to 60 minutes.

2 In a separate pot, bring the 2 cups (480 ml) of water to a boil and add the quinoa and salt. Bring to a second boil, then reduce the heat to its lowest setting and simmer, covered and untouched, for 15 minutes or until all the water is absorbed. Spread the cooked quinoa on a large plate to cool.

3 When the beets are soft, douse them in cold water until cool, then peel and cut them into small cubes.

4 Combine the cooked quinoa and beets in a bowl and add the fennel, scallions and chopped basil.

5 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.

6 Pour the dressing over the salad and mix well. Let the salad marinate for at least ½ hour.

7 Just before serving, toss gently and adjust lemon juice and seasoning if necessary.

Garnish with basil leaves.

ENJOY!

Sweet surrender

Sat, 03 Dec 2011 19:03:34 GMT

Slow down time

Are you seeing the signs? Are you noticing that it is getting colder and darker? For nature this means a period of time when things slow down, almost come to a halt. It is a time to go inward, to recharge your batteries, to replenish your reserves, to reflect on the year past and to dream of what the New Year will bring; to tend to your spiritual needs. Nights are longer, days are shorter – signaling that indeed it is a time for rest, a time of less activity. Please, please allow yourself to slow down. It is the right thing to do in the winter season. You will feel more harmonious in your body and within your environment. It is not only OK to sleep longer, it is the right thing to do! Your soul is longing for it. Give in. Sweet surrender.

Breaking News

Sat, 03 Dec 2011 02:51:54 GMT

Nomination for Essential Nourishment

Essential Nourishment has been nominated for the prestigious GOURMAND WORLD COOKBOOK AWARDS 2011. The “Best in the World” winners will be announced at the awards event during the Paris Cookbook Fair March 7 – 11, 2012.

with gratitude for life’s sweetness

Sun, 20 Nov 2011 03:45:03 GMT

You know, Thanksgiving is my favorite American holiday.

I remember many wonderful gatherings and feasts at friends’ homes from way back when I first came to New York in the 80’s. My friends always made me, the new-comer and foreigner, feel so welcome. The atmosphere was always warm, joyful and relaxing and overflowed with generosity. Many years later I started to host my own Thanksgiving dinners, roasted my first turkey, made the cranberry sauce, baked my first pumpkin pie… I just love traditions and rituals involving food; love the human connection and the communal delight in sharing a delicious meal. I also love the concept of celebrating all that we are thankful for. Such a wonderful and healing thing to do! Allowing us to become acutely aware how blessed we are indeed.

And one thing I am grateful for, for sure - is you!

Thank you for being a part of my community, for reading my newsletters, for trying my recipes, for taking my programs and retreats, for buying my book, for asking questions … I appreciate you very much!

Have a wonderful and delicious Thanksgiving holiday weekend and I wish you many, many things to be thankful for!

Love and light

Marika

Mashed sweet potatoes with rosemary

Sun, 20 Nov 2011 03:36:16 GMT

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!

Yummy Black Bean Soup

Fri, 11 Nov 2011 00:42:26 GMT

Yummy black bean soup

This is the first bean soup I ever made. I had eaten bean, pea or lentil soups before, but I had never actually cooked one myself. It seemed to be a big deal to soak the beans and then cook them. But one day I got inspired and decided to give it a try. I planned it and soaked the beans overnight for a soup to be cooked on a Saturday. I made a big pot of it, which provided me with nutritious food for several days. And that was the beginning of my love affair with homemade bean soups. Now I make one every week. They are so rich and satiating that a bowl of bean soup can serve as dinner.

2½ cups (500 g) dried black beans, soaked overnight, drained and rinsed

8 cups (2 l) water

1 onion, chopped

3 carrots, halved lengthwise, then sliced crosswise

2 tablespoons olive oil

3 leeks, cut into small pieces

salt and pepper

Place the beans and water into a pot and bring to a boil. Skim off and discard any foam that forms. Cook over medium heat for 1 hour.

Sauté the onion and carrots in the oil for about 10 minutes.

When the beans start to become tender, add the sauté and cook for another 10 minutes.

Add the leeks and cook for another 3 minutes. Add salt and pepper to taste

Serve garnished with fresh cilantro leaves and topped with sour cream.

ENJOY!

Food for Thought

Fri, 11 Nov 2011 00:36:23 GMT

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?

And the winners are

Wed, 07 Sep 2011 16:48:26 GMT

30 lucky winners have been chosen

by an online random number generator to win a copy of Essential Nourishment.

In alphabetical order per first name - the winners are:

Aire Roosma

Anilia Hornsby

Annika Kaljurand

Dale Stalnaker Heffer

Dawn Gobel Knoblock

Deidre Lynn Smith

Desiree McKnight

Diana Fink Nagy

Erin Melito

Göran Valdre

Grazia Della-Terza

Heather Wood Johnson

Janet Luongo

Jayne McAllister

Jennifer Magnetta

Jocelyne Buorgeois

Karine Fournier

Katherine Meyer

Kathryn Nelson

Kellie White McGarry

Laili Aunap

Laurie Laird

Linda B Schiller

Lisa Shozuya

Lynnette Seitz Ingram

Margie Heggings

Melissa Mann Saubers

Sumi Tonooka

Tiiu Oga

Tricia Hagedorn Lucas

Congratulations to all of you! Please send your postal address by email to essentialnourishment@gmail.com during the month of September to recieve your copy of Essential Nourishment.

The Win a Copy of Essential Nourishment Campaign

Thu, 04 Aug 2011 11:45:54 GMT

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!

Enjoy some sunshine

Sat, 16 Apr 2011 17:42:03 GMT

Enjoy some sunshine

One of the things I really look forward to each spring is to be able to take a sun bath on my back porch. On some days around noon, even if the temperature is merely 60 F and there isn’t too much wind, I will lie down on my yoga mat and it will be just perfect. The sun is warm enough in the middle of the day to deeply penetrate and warm my body. And if I were a cat I would be purring from pleasure. One of the pluses of working from home is that I can choose to spend a part of my lunch hour basking in the sun. And I love it! As a northerner I revere the sun. But there is more to it than pure pleasure. It is actually very important to spend some time in the sun - without sun screen. You might be surprised that a health conscious person like myself would say a thing like that, but unless you get some unfiltered sun your skin will not be able to produce Vitamin D, a crucial vitamin to help keep you healthy and young.

A sun screen factor of 8 or more will not allow the rays of the sun to turn the cholesterol in your skin into Vitamin D, which technically is not a vitamin but a prohormon. 20 min at a time is a good amount of time to be out in the sun to produce Vitamin D. Sufficient amounts of Vitamin D in the body can prevent a host of illnesses, from hypertension, cancers, diabetes and heart disease to multiple sclerosis, osteoporosis and psoriasis.

Take your time getting used to the sun, start with 5 - 10 minutes per day and gradually increase until 20 minutes. When the weather gets warmer, spend mornings in the sun, before it gets too strong at midday. After 3pm is also a good time to be out in the sun. But use common sense and avoid getting sun burnt.

Demystifying oils and fats, part three

Fri, 15 Apr 2011 03:22:14 GMT

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.

What is your body craving right now?

Mon, 21 Mar 2011 02:39:46 GMT

What is your body craving right now?

As we are moving into spring, leafy greens take center stage in my kitchen. I just love them so much – I want to eat them every day. Leafy greens are the most nutrition-filled land vegetables. As the green part of the plant, they contain chlorophyll, a pigment they use to capture sunlight and form oxygen. Leaves are, in essence, the lungs of the plant, and consuming them brings energy to our own lungs.

You will feel a burst of energy within minutes of eating greens. If you make them a regular part of your diet, they will uplift your spirits and infuse you with potent sun energy. Green is the color of spring, of renewal, of hope, of the heart chakra. No wonder green leafy vegetables have such positive effects on us.

On a nutritional level, leafy greens provide us with an abundance of minerals, vitamins and other valuable substances: iron (the darker the green, the more iron), calcium (Where do cows get the calcium to make milk? From the green grass!), magnesium, potassium, phosphorous, zinc and vitamins A, C, E and K. Leafy greens also deliver fiber, folic acid and, of course, chlorophyll. Chlorophyll nourishes the friendly bacteria in the digestive tract, thus promoting healthy intestinal flora, strengthening immunity and preventing cancer.

Leafy greens have cleansing properties, helping to support liver and kidney function. The bitter-tasting leafy greens, such as watercress, dandelion, arugula and broccoli rabe, are great liver tonics. All leafy greens are excellent blood purifiers, and they improve circulation. They help reduce mucus and clear congestion, especially in the lungs.

Please be aware of two cautions regarding leafy greens:

--Beet greens, Swiss chard and spinach contain oxalic acid, which can leach calcium out of our bones and teeth. Eat these in moderation and combine them with other calcium-rich foods such as legumes, dairy and fish.

-- Vitamin K-containing foods such as leafy greens should be eaten sparingly by people who take the blood-thinning medication warfarin (commonly known as Coumadin), which prevents blood clots by blocking the action of vitamin K. Because leafy greens are an abundant source of vitamin K, eating them can undermine the drug’s protection against blood clots.

Leafy greens are easy and quick to prepare. The most time-consuming part of preparation is washing the greens. I recommend that you fill your sink with cold water, cut the greens into pieces that suit your recipe and submerge them in the water. With your hands, move the greens about to dislodge any earth or sand particles. If you find a lot of debris at the bottom of your sink, repeat the procedure.

After washing the greens, place them in a colander to drain. It is good to leave a little water on the leaves, as it provides some steaming action during cooking.

You can steam, boil or sauté greens. Save any cooking liquid to enjoy as a soothing and alkalizing drink. The cooking time for leafy greens is very brief—anywhere from two to five minutes. Always keep a watchful eye—the brightness of the green color will give you a clue as to when they are ready. When the color turns a more vibrant green, that is your signal to check whether they are done. If you cook them for too long, their color changes to olive green and they lose both visual appeal and flavor. Once they turn bright green and are ready, serve them right away, unless you plan to use them in a salad—you would then rinse them in cold water at that point to stop the cooking process.

When serving greens to my guests, I complete all preparations beforehand, but I don’t actually cook the greens until right then and there—while my guests are sitting at the dining table. There is nothing more delicious than freshly cooked greens that have been prepared just a minute ago.

When preparing greens, use some form of oil or fat, whether in the cooking process or drizzled over the finished dish, as this will help with the absorption of fat-soluble vitamins A, E and K. Squeezing a little lemon or lime juice or white balsamic vinegar over the dish will help to pull more calcium out of the greens.

When buying greens, make sure they are fresh. Do not buy greens that are limp or have turned yellow—you do not want any wilted energy in your body! And try to use them the same day you purchase them or the day after. Unlike other vegetables, greens do not keep well in the refrigerator for more than a few days. So before refrigerating them, I cut off the ends of the stems and place them upright in a tall container of water. The stems draw in the water and keep the leaves strong and firm.

Demystifying fats and oils, part two

Mon, 21 Mar 2011 02:20:47 GMT

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.

Demystifying fats and oils, part one

Sat, 12 Feb 2011 18:05:00 GMT

Demystifying fats and oils, part one

The cholesterol scare has many of us thinking that animal fats are bad for us, that saturated fats are bad for us, that fat in general is bad for us. Many weight-conscious people fear fat for its high calorie count. However, the most serious health problem caused by fats and oils is from neither cholesterol nor calories—it is from rancidity and unnatural processing…

The body does need fats to insulate us against the cold and to cushion our organs and hold them in place. We need fat in order to absorb the fat-soluble vitamins A, D, E and K prevalent in greens and other vegetables. Can you see how a fat-free salad dressing does not do you any nutritional favors?

Fat plays an important role in the absorption of calcium and therefore in the maintenance of bone health. It is no coincidence that milk comes with a fair amount of fat in it, as do cold-water fish—both good sources of calcium. So fat-free or low-fat dairy products do not make much sense—we need fat for effective absorption of the calcium contained in these foods.

Fat also nourishes our skin, hair, and nails and is important for proper brain functioning, especially in the developing brains of babies and children.

Too much fat in our food can clog up our lymph system and compromise our immune system. The right amount of fat, however, slows down the digestion process just enough to allow effective absorption of nutrients. By slowing the speed at which carbohydrates are broken down into sugars, fat helps to stabilize our blood sugar level. This actually fosters weight loss.

Another way that fats can help rather than hinder weight loss is through their role in the endocrine system. Our brain reacts to fat intake by producing a chemical called cholecystokinin (CCK). CCK stimulates the liver to produce bile, which helps in the digestion of fat. CCK also gives us the message that we have had enough food—in essence, curbing our appetite. A bit of fat in the diet hastens a feeling of satiety and satisfaction with what we have eaten, actually permitting us to save calories by eating no more than we need.

Happy New Year

Tue, 04 Jan 2011 22:13:05 GMT

Wishing you a great start to a promising New Year filled with love and light, outrageous adventures, peace of mind, new places to visit, harmony, outbursts of creativity, understanding, wondrous surprises, big dreams coming true and many opportunities to laugh out loud!