March is National Nutrition Month.

You all knew that, right?

Aren’t there festive parades scheduled for your city? Here in Colorado we have prune parties and turnip green galas planned throughout the month. You can catch me (Miss Eggplant) blowing kisses and tossing Brussels sprouts from a horse-drawn vegetable cart during this Saturday’s National Nutrition Month parade through downtown Denver. It’s a big deal.

Okay, so no one’s ever heard of it.

Well — now you know, so let’s start celebrating.

I took the above photo yesterday while on my weekly trip to the market. Yes, weekly now that I’m on a serious budget and am protecting myself from overspending on bok choy. Most women go shoe shopping when times get tough, I head for the organic veggie isle at my local market, Vitamin Cottage Natural Grocers. Seriously, doesn’t this produce look beautiful? I love this Natural Grocer and they’ve provided me with everything I’ve needed while I’ve been in mourning the past few months, waiting for my favorite farmers to start delivering my organic veggies and fruit again.

When that happens, look for weekly nutrition tips, recipes, and information as we go through the growing season. I’m planning to post about whatever the bounty is for that week, including ways to use every bit of it. No wasting. I’m planning some good stuff for that 26 week period. Stay tuned — and join a CSA.

In the meantime, since it is National Nutrition Month, check this past post I did listing my top tips for healthy eating. And for the latest information on how to avoid pesticides, check out the Environmental Working Group’s data on pesticides and human health. They also have a handy little shopper’s guide you can download and take with you so you know which fruits and vegetables are the highest and lowest in pesticides. Organic is usually the best choice, but when we have to pick and choose for financial reasons this list will help you make the best choices. They also explain in detail why you should care about pesticides in your food.

Go forth and celebrate National Nutrition Month with me!
Melissa

I don’t feel all that great right now (too many cookies), but I’m so thrilled with the outcome that I didn’t want to put off writing this post. I’ve been chain-eating the best gluten-free, mesquite, duck egg, chocolate-chip, pecan cookies ever made. Granted, there’s probably no one in the universe who’s ever made these before, but seriously — these cookies are prize winners. Maybe not Food Network winners, but they aren’t losers and that’s something to celebrate in the world of gluten-free baking. Actually, I take that back. These are Food Network winners, worthy of the James Beard Best Eccentric Cookie Award. Nigella Lawson would swoon over these.

Ugh, but I haven’t eaten any cookies in ages and I kept testing them (over and over) just to make sure I wasn’t experiencing some sort of gustatory hallucination.

Either the gluten-free god has a crush on me, I’m in a good karma phase, or it’s the duck eggs. Remember the post I did about the Grant Family Farm Bird Spa? If you missed it, you must read it as these duck eggs are wonderful, especially for gluten-free baking. Seriously, I’m in love with them, head-over-heels in love. They add texture and “depth” to gluten-free baking. It’s that gluten-imparting quality that you can’t really describe, but you know when it’s missing. I’ve made muffins, cookies, and breakfast bread using duck eggs and each time I was thrilled with the outcome. Duck eggs rock!

Adding to the eccentricity of these cookies is mesquite flour. You can’t believe how wonderful this stuff is. I wish I had a scratch and sniff blog, you’d be delirious with one whiff. I’d have you hooked and coming back for more in no time.

Mesquite has a sweet, chocolatey, coffee, cinnamony taste. Or something like that. I can’t quite pin-point it, but it smells absolutely divine. It gives baked goods a nice cinnamon color — it’s beautiful flour. Plus, mesquite is high in fiber and protein (especially lysine, but I’ll spare you the details) and is a good source of calcium, iron, zinc, and potassium. It also helps balance blood sugar levels. (Of course, that whole balancing your blood sugar thing doesn’t work as well when you add a bunch of sugar to the recipe. There’s only so much this little pod can do.) Ground mesquite pods were a staple for Native Americans and indigenous people of the southwest.

It’s not necessary to have duck eggs and mesquite flour on hand to make these cookies, but I’m thinking that’s a good part of what made them sooo good.

Melissa’s gluten-free mesquite chocolate chip duck egg cookies

*This recipe makes about 5 or 6 dozen cookies depending on how big you make them. Store in refrigerator for 1 week or freeze for a couple of months. Gluten-free baked goods don’t last as long.

1 cup Earth Balance Butter (room temperature)
1 cup granulated sugar (organic cane sugar)
1/3 cup brown sugar (organic brown sugar)
2 duck eggs (or 2 large chicken eggs, room temperature and whisked well)
1 & 1/2 teaspoons vanilla
2 cups multi-purpose flour blend *
1/4 cup mesquite flour (please seen my comments on mesquite below) *
1 and 1/2 teaspoons baking soda
1/2 teaspoon salt
1 cup semi-sweet dark chocolate chips
1 cup chopped pecans

1. Preheat oven to 365 to 375 degrees (depending on the “hotness” of your oven). Place rack in center of oven. Lightly grease cookie sheet.
2. In medium-sized bowl – add both flours, baking soda, and salt and whisk to mix (whisking also aerates the dry ingredients). Set aside.
3. Beat shortening and both sugars on medium speed. Add vanilla and whisked eggs and beat until well-mixed and fluffy.
4. Add flour and mix on medium speed until well blended.
5. Add chocolate chips and nuts and hand-stir to blend.
6. Drop by spoonfuls onto cookie sheet a couple of inches apart. Bake for 10 minutes (it could take any where from 8 to 12 minutes depending on your oven, so watch carefully). Cookies should be golden brown color. Cool and store in airtight container in refrigerator or freezer.

* I used to make up my own basic flour blend back in my early days of GF baking, but there are so many good options available now that I no longer bother. I used Authentic Foods Multi Blend Flour, which is similar to the foundation blend I used to make myself. It’s made up mainly of brown rice and sweet rice flours. It does contain a little corn starch, so if you have issues with corn, you might want to try something different.

* The mesquite flour I use is an organic version from Casa de Fruta. It’s an expensive treat, but luckily you don’t need much. A little goes a long way and it stores well (I keep all my flour in the refrigerator). They suggest adding 2 tablespoons to each cup of regular flour, but I find that to be just a touch too much. I like a very subtle mesquite taste — it can quickly become overpowering. I measured out 3 tablespoons of mesquite into my 1/4th cup measuring cup and topped it off with the basic flour blend, making it 3 T in my 2 & 1/4th cup total. Does that make sense?

When using gluten-free flour (or any flour, I suppose), make sure you measure correctly. Rather than ramble on about this, I’m going to send you over to Carol Fenster’s website for detailed instructions on measuring. Carol lives here in Denver, is a sweetheart of a cookbook writer, and is the queen of gluten-free baking. Take it from her, she knows what she’s talking about.

Go forth and create!
Melissa

First off, I’m not suggesting you eat raw teff with a fork. That would be an effort in futility as teff is the smallest grain in the world and would be impossible to scoop up with a fork. I just wanted to showcase its dainty size and figured this would do the trick. Three-thousand grains of teff weigh only one gram, but one pound of seed can produce up to one ton of grain in only 12 weeks. Got that?

Teff is what nutritionists call a nutrient-dense food source because of its high nutrient to calorie ratio. Native to Ethiopia, it’s an ancient grain packed with goodness and rich in fiber, calcium, iron, high-quality protein, and various vitamins. It has a delicate, savory, almost herbal taste as a cooked grain and provides a rich, cocoa color to baked goods when used in flour form. The flour also has a faint chocolate flavor with hazelnut overtones. Do I sound like a grain sommelier? If I do, it’s because teff is one of my favorite grains — it’s power packed, but sweet and girlie (Zena Warrior Princess food). I use it whole to make porridge and polenta and substitute small amounts of the flour in recipes for quick breads and spiced muffins.

My sources for teff are either Bob’s Red Mill or The Teff Company. Wayne Carlson, owner of The Teff Company located in Caldwell, Idaho, worked and lived with a farm family in Ethiopia back in the 1970s. When he returned to Idaho, he was struck by the geological and climatic similarities of the Snake River Valley in Idaho and the East African Rift where teff is grown. He decided to give the ancient Ethiopian grain a try here in America and now some of the finest Maskal teff in the world is grown in Idaho.

I eat a mix of gluten-free oats, teff, toasted and blitzed brown rice* and chia for breakfast once or twice a week during the winter. A nutritious breakfast is a good way to start the day and helps keep your blood sugar and energy levels balanced for several hours. We also have a higher level of enzymatic activity in the morning, so breaking down, absorbing, and assimilating our nutrients is more efficient at that time of the day. That old saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper” is right. Or, in my case, like a queen, princess, and pauperette.

Here’s one of my favorite winter morning breakfasts. I like mixing my ingredients — this is also a good way to use up small amounts of grains and seeds left in the bottom of various bags. It doesn’t matter, there are no rules, mix and match as you please.

Power porridge
1/2 cup old fashioned rolled oats (certified gluten-free*)
1/4 cup teff
1/4 cup toasted and blitzed brown rice*
2 small scoops chia seeds
2 & 1/4 cups water or a mixture of water and organic apple juice (you can also use rice milk)
pinch of sea salt (optional)

Extras
1 teaspoon vanilla
cinnamon, nutmeg, allspice, cardamom
nuts (pecans, walnuts, almonds)
seeds (sunflower, pumpkin)
dried fruit (raisins, dates, cranberries)
chopped apple

Use a small to medium-sized pot with a lid. Bring liquid (add salt) to a boil and slowly add grains and other ingredients. Mix well, turn heat to low, cover pot and let simmer for 15 – 20 minutes. Check and stir every 5 minutes or so and if it looks like the liquid is too low, add a small amount more. I usually end up adding a little more water as it’s cooking because I like my porridge creamy with a risotto-like texture (plus, I’m at a higher altitude). Top with a dab of honey or maple syrup and some coconut milk (or whatever type you like) and enjoy. I even add a spoonful of vanilla goat yogurt on occasion.

Makes 2 hearty servings, adjust accordingly.

* I use Montana GF Processors Oats (I love these guys). Oats are naturally gluten-free, but are often contaminated with wheat through growing and processing methods. Some people with celiac disease can’t tolerate oats, even the gluten-free version, so talk with your health-care provider and make your own decision regarding oats. You can also use gluten-free buckwheat groats in this porridge mix.

* Toasted and blitzed brown rice makes for a wonderful hot breakfast cereal alone or mixed with other ingredients. Pour one cup of dry rice (brown, wild, or a mix) in a heavy, ungreased saucepan (I use an old cast iron skillet that was my grandmother’s). Heat on medium heat and stir regularly. Let the rice toast for about 5 to 10 minutes until golden brown. It may make some “popping” noises, but don’t let it burn. Cool, pulse in a food processor, and store in the refrigerator (use as needed).

Go forth and eat a hearty breakfast.
Melissa

Organic food — is it worth the money?

I think so and from what I’ve read, most of the time there is a difference in the nutritional value, not to mention the avoidance of pesticides and the impact on the environment. To me, it’s as much about what I’m NOT eating as what I am eating. This is important if you have celiac disease or other autoimmune or chronic conditions — and most of us have something a little off-kilter going on inside (hey, no body’s perfect). I’m going to resist launching into an anatomy lesson here, but our bodies don’t need the additional burden of figuring out what to do with the pesticide residue that often tags along with conventionally grown foods.

A National Academy of Sciences study stated that, “Low level pesticide exposure can cause serious, developmental risks to infants and children, some with lifelong consequences.” While limiting exposure is especially important for kids, it’s important for everyone, regardless of age. Continually dosing ourselves with synthetic fertilizers and chemicals designed to kill insects, fungal “pests,” and weeds can’t possibly be good for us. If this stuff keeps animals, insects, and bacteria from eating the food, maybe we shouldn’t be eating it either. Uh-oh, does that mean these little critters are smarter than we are?

At least try to minimize exposure by choosing organic when purchasing the following fruits and vegetables (the first list below). These have been labeled the “Dirty Dozen” by the Environmental Working Group after running over 50,000 tests for pesticides on produce collected between 2000 and 2005. If you can’t opt for organic in all your food choices, try to make your conventional choices from the “Cleanest 12” and your organic choices from the “Dirty Dozen” list.

The Dirty Dozen (highest in pesticide residue in order as listed)
peaches
apples
sweet bell peppers
celery
nectarines
strawberries
cherries
lettuce
imported grapes
pears
spinach
potatoes

The Cleanest 12 (lowest in pesticides)
onions
avocados
sweet corn (frozen)
pineapples
mango
sweet peas (frozen)
asparagus
kiwi
bananas
cabbage
broccoli
eggplant

Get the full list of results at www.foodnews.org.

I’m anxiously (seriously, I can’t sleep at night) awaiting the spring start-up of my Grant Family Farms CSA weekly delivery of organic fruits and vegetables. Have I mentioned how much I love these guys? Okay, okay — I know I talk about them a lot, but I’m not obsessed or anything. I promise. Well, maybe a little, but the bottom line is — I want safe, healthy, nutritious food that is locally grown by people who not only care about the food they’re growing, but how it impacts the environment as well. Yes, I admit it, I love these people.

Go forth and eat organic food, join a CSA, and thrive!
Melissa
P.S. The above photo depicts some odds and ends in my refrigerator crisper drawer and the dregs from almost-empty rice bags. Everything is organic. I also had a left-over baked sweet potato and some home-made broth in the fridge. The result was the most wonderful and nutritious soup. Eating organic does not have to be expensive and with a little creativity you can stretch something like this “catch-all” soup for 2 or 3 days.

Do you remember the children’s game duck, duck, goose? A group of players would sit in a circle, facing inward and one would be it and walk around the outside of the circle tapping each child on the shoulder, “duck, duck, duck.” And then they’d finally pick one to be the “goose.” Frantic chasing around the circle ensued — until one tagged the other. I don’t remember the details, but the name came to mind when I sat down to write this post.

I think “duck, duck, goose” morphed into “spin the bottle” once adolescent hormones kicked in. Not that I would know.

But I digress.

Eggs — duck, duck, goose. The notes attached to the eggs in the photo above have nothing to do with who laid them. I have a winter egg share from my local CSA, Grant Family Farms and I’m now receiving some duck and goose eggs to go with the chicken share. My name is simply on my eggs at the pick-up location so share-holders don’t get confused, so no snide comments please. The photo is of one goose, duck, and chicken egg so you can see size comparisons.

The ducks, geese, and chickens at Grant Family Farms are fully pastured and consume an organic diet. The egg’s nutrition and flavor depends on what the birds eat and these lucky ducks (et al) eat what they’re supposed to be eating — bugs, plants, grasses and organic veggies. I’m told they’re particularly fond of organic romaine lettuce and have a rowdy barn dance when that’s served up. I suppose that’s one of the perks of living at Grant Farms Bird Spa. They have their own half-acre and access to swimming, fresh air, sunshine, and great food.

In the case of Grant Farms, “organic and pastured” means the birds live the good life outside, eat organic food, and are treated with care and consideration (as they should be). “Free range” may mean the birds are packed into a warehouse, but uncaged. It’s not quite what the name implies and the birds and the nutritional value of their products may be compromised. I’m finding it more and more important to know where my food comes from and who is responsible for growing, raising, and caring for it.

The ducks at Grant Farms are of the Peking variety and the eggs are cream-colored and make for light and fluffy baked goods. If you bake with gluten-free flours, these eggs help add texture and “spring” to everything from pancakes to muffins. The goose eggs I receive are from any of three breeds — Toulouse, African, or White Chinese and they’re big, as you can see below (compared to chicken eggs). One duck egg equals about 1.5 chicken eggs and 1 goose egg makes for 2 chicken eggs. They seem creamier than chicken eggs and the whites beat up a little stiffer. I LOVE them for gluten-free baking.

For everything you ever wanted to know about the nutrition of chicken eggs, including why you shouldn’t worry about them in connection with your cholesterol, check out this past post I did on the subject. If you eat eggs, choose high-end, pastured chicken eggs.

Quack!
Melissa

Don’t get all excited, it’s not like it sounds.

On second thought, maybe it is.

Carnival of Love is the name of the # 9 choice in Wine Spectator’s top 100 most exciting wine picks of 2008. The magazine’s editors reviewed more than 19,500 wines from around the world in a blind tasting to determine the top 100 list of the year. This post-toast is about the nutritional value of red wine, but before I launch into that, I have to mention something about this wine. Anything named Carnival of Love deserves a second look, especially on Valentine’s Day.

According to Wine Spectator, Carnival of Love is one of the few great Australian Shirazes priced under $100. Yes, $90 is under $100, but that’s still out of my price range, so no taste testing for me. I guess I’ll have to trust the editors unless they want to send me a case to ponder over.

Mollydooker, which is Aussie for left-hander, is the winery of Sarah and Sparky Marquis and home to this wonderful wine. No doubt a creative couple, they have several award winning wines with equally engaging names. Blue Eyed Boy is another one of Wine Spectator’s choices for most exciting new wines. Described as a blockbuster Shiraz with ripe and powerful fruit, seamless tannins, and a long finish, this one comes in at $55 a bottle (we’re getting closer). Goosebumps, Enchanted Path, and Velvet Glove round out my favorite Mollydooker names for reds, although none of them fall into my steadily slipping price range. Then again, it’s Valentine’s Day. What better way to spend your money than on a Carnival of Love or a Blue Eyed Boy?

But I digress. Back to my focus, which is the nutritional value of red wine.

Along with dark chocolate, which I fussed about and fawned over in my last post, red wine is now considered part of a healthy diet. That might be a bit of a stretch, but studies are showing that resveratrol, an antioxidant found in red wine may have beneficial effects on overall health and on the aging process. There are no human studies yet that substantiate the positive outcomes that have been documented in animal studies, but it’s something to think about. Moderate alcohol consumption has been linked to a lower risk of heart disease, but that’s no reason to over-indulge. If you enjoy a glass of red wine on occasion, there’s mounting evidence that it may be good for you, although unsweetened grape juice may provide the same benefits. Breaking open a bottle of grape juice over a candlelight dinner just doesn’t create the same mood though. Nah, I’ll opt for the wine.

Since wine is gluten-free and I love red wines, a nice Pinot Noir, a smooth Merlot, or a velvety Cabernet is my indulgence of choice. Having said that, I find that more than one glass of wine can interrupt my sleep and most of the time sleep trumps wine for me. Alcohol might help you fall asleep, but it can interfere with your sleep cycles and mess with your deep REM phase of sleep. The REM stage is where your body and brain recover and regenerate. I don’t want that second glass of Merlot to barge in on any neuro-regeneration I’ve got going on at 2 AM. Seriously, I need all the help I can get.

Bottom line when it comes to wine?

It’s Valentine’s Day — the one day of the year that red wine and dark chocolate are nothing but health foods.

Now go forth and do some merry-making at the carnival of love.

Melissa
x o x o

It’s always something.

Why is the simple act of eating so difficult? It’s food, not astrophysics, although the science behind what we eat, where it comes from, and how that plays into our overall health can be incredibly confusing. Factor in the environmental impact of food production and it’s too much information to sort through.

Here’s an example — soy. Is it a miracle food or low-grade animal fodder? Is the rage over the benefits of soy a marketing ploy or the real thing? What does the research have to say? I’ll help you clear up the confusion. Or, more likely, add to it.

Out of fairness, I’ll start off by admitting I’m not a huge fan, don’t eat soy often, and never eat processed soy foods. I do like my gluten-free tamari (see spicy tamari pepita recipe below) and occasionally eat miso and sea-salted fresh edamame, but I find soy difficult to digest, so for the most part, I avoid it.

Here’s a rundown of the pros and cons. You decide and please let me know what you think. As a nutrition therapist and all around “food” person, I’m interested in what people are eating and why.

Soy pros (according to proponents)

• high in good-quality protein
• good combination of carbs, protein, and fat
• soy protein may lower cholesterol levels
• may be a good source of EFAs (essential fatty acids)
• high in fiber
• good source of many vitamins and minerals
• may be a well-absorbed iron source
• good source of magnesium
• well researched (used as a food source for thousands of years)
• soy’s high content of isoflavins may protect against disease
• isoflavins may protect against enlargement of the prostate gland
• isoflavins in soy may have potent antioxidant properties
• may protect against heart disease, cancers, and immune disorders
• helps mitigate menopause symptoms and protects against bone loss
• may help regulate blood sugar
• most widely grown and used legume in the world

Soy cons

• soy products contain trypsin inhibitors which can interfere with protein digestion
• may cause pancreatic disorders
• soy foods increase the body’s need for vitamin D
• MSG is a byproduct of soy processing and is considered a neurotoxin
• soy foods may contain high levels of aluminum
• the phytoestrogens (plant hormones) in soy may interfere with thyroid function
• infants fed soy formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula (information from the Weston A. Price Foundation)
• soy phytoestrogens may interrupt normal endocrine function
• may promote breast cancer
• soy contains high levels of phytic acid which interferes with the assimilation of calcium, iron, magnesium, zinc
• soy may interrupt normal development patterns in boys
• the FDA has not approved GRAS (generally regarded as safe) status for soy isoflavones because of the presence of carcinogens in processed soy
• soy foods have been shown to cause infertility in animals
• most US grown soybeans are genetically engineered to allow farmers to use large amounts of pesticides

According to the FDA Poisonous Plant Database, there are 288 studies available relating to the toxic properties of soy. The Environmental Working Group’s Farm Subsidy Database indicates that soybean subsidies in the United States totaled $14.2 billion (yes, BILLION) from 1995-2006. Here’s where I could spiral off on food politics, but I’ll resist for now. For now, but stay tuned for future developments. Grrrr, I’m saving my pennies (literally) for a new computer and here I find direct cash payments courtesy of me (and you, the taxpayer) going directly to — oops, I promised I’d resist. Sorry about that. Breathe in, breathe out and back to the task at hand.

I’ll finish this off with a fun and easy recipe for spicy tamari pepitas. The fermentation process used to produce tamari makes for a much healthier version of soy.

Spicy Tamari Pepitas
Pepitas are the Spanish version of pumpkin seeds. These spicy treats are wonderful on their own or used as a topping for southwest style soups or on salads. This is a small serving recipe — you can adjust accordingly, but go easy on the oil.

1 cup shelled pumpkin seeds
3/4 teaspoon olive oil
1/4 to 1/2 teaspoon cayenne pepper (depending on how spicy you are)
1 to 2 teaspoons gluten-free tamari
Pinch of natural brown sugar (sometimes I use a spot of honey, maybe a teaspoon or leave it out)

Heat oil in large pan over medium heat. Add pepitas and stir continually for a few minutes (3 to 4) until they toast up to a golden brown and start to make a popping noise. Add cayenne, tamari, and sugar and continue to stir for another couple of minutes. Make sure seeds are coated, golden brown, and a touch glossy looking. Move to a cookie sheet and gently spread out to cool and dry before serving. These things are addictive!

* Soy confuso mean’s I’m confused in Spanish. How perfect is that? The conflicting evidence regarding soy is next to impossible to sort out and I found that much of the positive research was (drum roll, please) sponsored by soy special interest groups. Let me know what you think, I’m seriously interested (an unscientific blog-study of sorts).

In good health,
Melissa

Wheat, the staff of life?

Uh, I don’t think so.

Although there are lots of exotic and nutrient-dense alternatives to wheat, for those of us with gluten issues, rice seems to take center stage as our go-to, gluten-free grain. I often have a batch of cooked rice in the fridge to use in everything from soups to salads to hot cereal. When you can’t eat certain foods and grabbing something on the go is difficult, having already-cooked staples available makes life much easier, don’t you agree?

I’ve been thinking of doing a series of posts on alternative grains and I figured I might as well start at the beginning — with rice. Once you realize that wheat is off your menu forEVER (as in the rest of your life and into the hereafter), you wander into this wonderful parallel universe of alternatives grains. Seriously, it’s so much more fun over here.

Think about it, would you be baking with montina, mesquite or chestnut flour if you weren’t forced away from wheat? Or experimenting with teff, job’s tears, amaranth, or black japonica rice?

No, probably not.

So, let’s get on with life and enjoy the abundance; and I’m here to help you learn how to do that. We’ll start with rice.

Hey, all you glutenized wheat-eaters, you can join us, too. This is a bipartisan blog, we’re an inclusive bunch.

The basics
First off, the “minute” versions, the trolley car versions, the stripped white versions don’t count in my mind, so we’re sticking with whole grain rice, meaning the germ and bran are intact. When rice is milled it goes from brown to white. The outer bran layer of the rice is removed in a process called “whitening” leaving it much lower in nutritional value. Almost all the fiber and most of the B vitamins, magnesium, phosphorus, potassium, iron, selenium, and zinc are washed down the drain (or wherever the “waste” goes). Ugh, why do we do stuff like that?! Fiber is our gastrointestinal hazmat team so we want more of it, not less. For a detailed post on fiber, check here. The bran layer is also what gives those lovely brown, red, and black colors to the different varieties of rice.

Rice is categorized by the length of the grains — long, medium, and short. The shorter the rice is, the more chubby it becomes. Bummer, sounds a bit like a girlie trait.

Types of rice

Short & medium grain brown (Golden Rose, Arborio, Brown Sweet, Sushi)
Rice contains two types of starch; amylopectin (sticky, gooey starch) and amylose (non-sticky starch). The short and medium grain rices contain more of the sticky amylopectin so they cook up differently. When the rice cooks, the amylopectin is released causing the rice to stick together. The solid brown rice in the picture above is “Golden Rose Brown” which is one of my favorites for making hot rice cereal (I’ll do a post on that). Think of it this way, the shorter and chunkier the rice, the more amylopectin and therefore the stickier the outcome.

Long grain brown rice (Brown Basmati, Brown Jasmine)
Long grain varieties have less amylopectin and far more amylose, so the grains don’t stick together. They cook up light and fluffy. Each grain is 3 to 5 times longer than it is wide. These are the super-models, tall and skinny.

Wild rice
I love wild rice, partly because it’s so delicate and exotic and partly because of its nutty, savory flavor. Most of the “wild” rice I use comes from Lundberg Farms in California. The real thing grows wild in the Great Lakes, but that’s only a small percentage of the wild rice sold in stores. It’s actually an aquatic grass rather than a true grain. Rich in high-quality protein, vitamins, minerals, and fiber it’s not only pretty to look at, it’s packed with health-promoting goodness as well.

Bhutanese red rice
Lotus Foods has several varieties of exotic rices. Short-grained Red Bhutanese is one of them. Grown at 8,000 feet in the Himalayans and irrigated with mineral-rich glacier water, this definitely qualifies for exotic. It has a beautiful red color and a mild sweet taste.

Forbidden rice
Deep, dark purple, this rice was once grown exclusively for Chinese Emperors, hence the name. According to Chinese legend, Forbidden rice increases longevity and stimulates the flow of chi (energy). It has a nutty flavor and fragrant aroma.

Black Japonica
A blend of short grain black and medium grain mahogany, this rice is a Lundberg exclusive. It has a nutty, mushroom-like taste and looks beautiful next to a nice grilled salmon filet. Yum!

Rice cooking tips
• Never lift the lid while the rice is cooking or you’ll lose the steam necessary for tenderizing the rice.
• It helps (but is not necessary) to soak the brown, red, black and wild rice varieties and hour or so before cooking.
• The rice to water (or broth) ratio is dependent on the variety of rice used and where you live. I normally go with 1 cup rice to 2 cups liquid, but that’s because I’m doing high-altitude cooking. If you live at sea level you’ll use less water – maybe 1 and 3/4 cup per cup of rice. Water boils at a lower temperature the higher you go, so you have to use more water and cook it longer. Does that make sense? By the way, it’s a drag when you’re out backpacking at 10,000 feet, in a hurry to eat and low on fuel. Glad I have my MSR Reactor Stove. I love that thing. But I digress…

Go forth and rice up your life! (bad pun, I know)
Melissa

People with celiac disease often have secondary issues with dairy products. That’s a long and convoluted story, but I’ve had some trouble with dairy in the past, so for the most part I avoid it. For information on milk and a basic glossary, check here for a past post I did on the subject.

Last Saturday I attended a membership gathering of the Raw Milk Association of Colorado and the local chapter of the Weston A. Price Foundation. Pete Kennedy, lawyer and VP for the Farm to Consumer Legal Defense Fund was the keynote speaker and did a presentation on raw milk trends and food politics. (I’m such a geek, I absolutely love this stuff.) David Lynch, founder and director of Guidestone, a non-profit dedicated to sustainable development and conserving regional agricultural resources, gave a historical perspective of how the raw milk movement has taken hold in Colorado and the legal aspects of buying and consuming it. David also owns Cottonwood Creek Dairy, which provides local folks in the Arkansas Valley of central Colorado an opportunity to share in the joys of raw milk from his Jersey milking herd. Dianne, a friend of mine from the holistic nutrition world did a short presentation on the benefits CLA (conjugated linoleic acid) in meat and milk from 100% grass fed animals. Not only were the speakers good, the local product exhibits were great as well. It was a day of nourishing food, good information, lively conversation, and food politics. I learned more about local grass-roots organizations that promote healthy living, sustainability, and ethical food production, which is something I’m very interested in.

Meg and Arden, owners of Windsor Dairy, sold me on trying some raw cheese from their certified organic dairy farm (I bought two types seen in the photo above). Both Meg and Arden are veterinarians and together have developed a system of dairy farming suited to Colorado’s altitude and growing conditions. They have cows derived from Brown Swiss and Tartentaise breeds from the Alps — perfect for our climate (not that I know anything at all about dairy cows). Arden gave me a quick info session on why some people with celiac disease and a casein intolerance might do okay on raw milk and cheese. He’s a vet and I don’t have a “regular” doctor, so I decided to take Arden’s advice and give it a try, starting with the most mouth watering cheese you’ve ever tasted. Here’s how I used their Nakhu cheese, which is a medium flavored raw cheese, reminiscent of traditional farmhouse English Cheddar. And that’s from a Swiss cow in the Colorado Rockies. A delightful taste of cultural diversity, wouldn’t you agree?

Spinach & potato soup with Nakhu cheese
what you need
1 large bunch of spinach, washed and coarsely chopped
1 medium onion, diced
4 or 5 cloves garlic, minced
4 medium-sized Yukon gold potatoes, washed and cut into 1/2 inch cubes (I don’t peel them)
1 can cannellini beans, drained
1 tomato, diced
1/2 pound chorizo sausage (make sure it’s gluten-free, ask the butcher)
6-8 cups chicken broth (I used Imagine Organic Free Range Chicken Broth, it’s GF)
olive oil
sea salt and fresh ground pepper to taste
cheese (in this case raw Nakhu cheese)

what you do
• Brown the sausage in a small amount of oil, drain and set aside.
• Using a heavy soup pot, heat a glug of olive oil and brown the onion over medium-low heat until soft.
• Add garlic to the onion mix and sauté for a few minutes, stirring often.
• Add the potatoes, some salt and pepper, stir and sauté for a few more minutes (3 to 5).
• Add the sausage and the chicken broth, bring soup almost to a boil, reduce heat and simmer for 45 minute or so.
• Add beans, spinach, and tomato about 10 minutes before serving.
• Salt and pepper as needed.

I added slices of the raw Nakhu cheese after I served it into the bowls. Let it melt a little bit and enjoy. If you don’t have access to raw cheese from a nearby dairy farm, grated parmesan would be nice.

Makes about 6 servings.

I’ll let you know how I do with my reintroduction of dairy products. Maybe sticking with raw, unpasteurized, organic cheeses and milk will be okay. Arden, my new vet, might be right. I’m keeping my fingers crossed.

Go forth and support your local farmers,
Melissa

Disclaimer: All material on this website is provided for informational and educational use only and should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.

Did your grandmother ever tell you that fish was brain food? Once again, grandma was right. About 60% of your brain (mine too) is made up of fat — essential fatty acids (EFA). In fact, some evolutionary biologists attribute the fact that humans are at the top of the food chain to one specific food. That food is fish, which is full of healthy EFAs (the good fats).

I’ll give you a brief run-down of what EFAs are, how they enhance our health, and where you can get them, but first, just for fun, please check out this post on EFAs. It will give you a little background and a humorous take on omega fats and why we need them to survive, thrive, and carry on. It will also enlighten you as to one of the reasons men are attracted to J-Lo.

EFAs (essential fatty acids)
• EFAs are building blocks and are a necessary components for all body cells
• required for good health, can’t be produced by our bodies (hence, essential)
• they are the “good” polyunsaturated fats
• research shows they should be consumed daily
• two important families of EFAs include omega-3 fatty acids and omega-6 fatty acids
• both are necessary, but balanced intake is important
• studies show that the omega-3s, EPA and DHA, are the most beneficial
• GLA is a beneficial omega-6 fat
• unhealthy omega-6 fats can be found in refined vegetable oils and processed foods
• too many omega-6s and too few omega-3s can contribute to chronic disease, depression, and an assortment of behavioral disorders
• in the right combination, EFAs can decrease inflammation and support good health
• omega-3s (EPA and DHA) can be found in cold water fish such as salmon, sardines, herring, anchovies and in 100% grass fed beef
• omega-6 (GLA, the good one) is found in borage, black current, and evening primrose oil
• plant sources* of omega-3s include flax, chia, camolina, purslane, lingonberry, kiwi, and some nuts

Benefits of DHA (omega-3)
• important to nervous system function
• research shows DHA may improve cognitive function, memory, and learning capacity
• DHA is important to mental well-being and stability
• deficiencies may cause depression, bipolar disorder, aggression, and increased suicide risk
• DHA is necessary for maintaining healthy brain function and cognitive ability as we age
• essential during pregnancy and lactation
• research also suggests DHA may reduce postpartum depression

Benefits of EPA (omega-3)
• boosts immune function
• beneficial for autoimmune and inflammatory conditions
• helpful for inflammatory bowel diseases (celiac, crohn’s, IBS)
• supports healthy cardiac function (the American Heart Association recommends omega-3s)
• helps control blood pressure
• may reduce joint pain and swelling and help with arthritis
• beneficial for asthma patients

Benefits of GLA (a good type of omega-6)
• supports skin and hair health
• may reduce eczema and psoriasis
• reduces inflammation
• beneficial in reducing the symptoms of arthritis
• may help alleviate PMS and symptoms of menopause

* Omega-3s fall into two categories — plant-based and fish-based. You also get omega-3s from 100% grass-fed meat. While the plant-based sources are healthy additions to the diet for many reasons, EPA and DHA derived from fish and meat are more bio-available. The body has to convert the shorter chain fatty acid, ALA (alpha-linolenic acid) from the plant source, into EPA and DHA and studies show we aren’t very efficient in doing so. Fish appears to be the the best source.

* There are some conditions in which these oils may have a negative impact on the body, so it is important to consult your doctor before taking EFAs in the form of supplements. It is also important to avoid low-quality fish oil supplements as they may contain some icky stuff (heavy metals, toxins, etc.).

Tamari Salmon

what you need
1 cup sake (Japanese rice wine)
1/2 cup gluten-free tamari
1 tablespoon fresh ginger
2 cloves garlic
1 tablespoon dark brown sugar
12-ounce salmon filet, cut in two 6-ounce pieces (or something similar)

preparation
preheat oven to 425
cover a cookie sheet with tin foil and oil lightly

what you do
1. mix first 5 ingredients together in small bowl; reserve 1/4 cup of the marinade for later
2. rinse salmon under cold water, pat dry with a paper towel and place in glass baking dish
3. pour marinade (remember to reserve 1/4 cup for later) over salmon
4. cover and put in refrigerator for an hour or so (occasionally spoon liquid over exposed parts of the fish)
5. place fish on prepared baking sheet and put on middle rack in oven
6. bake for 10 to 12 minutes or until fish flakes easily with a fork (it depends on how thick your filets are, you may need less time; don’t overcook)
7. pour reserved marinade over fish and serve immediately

Serve with yukon gold roasted potatoes or wild rice. Yum!

So, the bottom line is — ladies, celebrate your curves, and men, if we call you a fat head, take it as a compliment.

Enjoy!
Melissa

Disclaimer: All material on this website is provided for informational and educational use only and should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.