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Superfood SPRING TOUR Dates Announced!


It’s official! I’m packing my bags, my superfoods, and my blender, then saying a temporary goodbye to sunny SoCal  to head out east and spread some superfood love! We’re gonna have a blast! I’ll be doing events and book signings up and down the east coast that each include: a talk on superfoods covering all your nagging what’s and why’s, my top 7 anti-aging and energy-giving superfoods and how to use them, a superfood smoothie demonstration and tasting, a Q&A session, plus free superfood samples via Navitas Naturals.  I’ll also be ending each event with a Superfood Cuisine book signing, and if you don’t have a copy yet (or want another to gift to a friend) there will be plenty of books available for purchase on site as well. I am SO looking forward to meeting some of you at these vibrant events – you won’t want to miss them!

Most events last around 90 minutes. See you soon!

Massachusetts:

Wednesday 3/21/12, 11:00 am: Debra’s Natural Gourmet

Wednesday 3/21/12, 6:00 pm: Whole Foods Wellesley

Thursday 3/22/12, 5:30 pm: Whole Foods River Street

Friday 3/23/12, 11:00 am: Whole Foods Charles River

Friday 3/23/12, 5:30 pm: Whole Foods Dedham

Rhode Island:

Saturday 3/24/12, 9:30 am: Whole Foods University

Saturday 3/24/12, 2:00 pm: Whole Foods Cranston

New York:

Monday 3/26/12, 11:00 am: Whole Foods Upper West Side

Monday 3/26/12, 5:00 pm: Health Nuts

Tuesday 3/27/12, 11:00 am: Whole Foods Tribeca

Tuesday 3/27/12, 5:00 pm:  Westerly’s

Wednesday 3/28/12, 11:00 am: Whole Foods Columbus Circle

Thursday, 3/29/12,  11:00 am: Integral  Yoga

Thursday 3/29/12, 5:00 pm: Whole Foods Union Square

Friday 3/30/12, 11:00: Whole Foods Chelsea

Sunday 4/15/12, 10:45-11:15 class: Natur-Tyme Health Fair

New Jersey

Saturday 3/31/12, 10:00 am: Whole Foods Princeton

Tuesday, 4/10/12, 10:00-11:00am: Whole Earth Center, Princeton

Tuesday, 4/10/12, 6:00-7:30pm: Whole Foods Marlton

Washington DC/Virginia

Tuesday 4/3/12, 5:00: Whole Foods Market Friendship Heights

Wednesday 4/4/12, 12:00 pm: Whole Foods Georgetown

Wednesday 4/4/12, 5:00 pm: Whole Foods P Street

Thursday 4/5/12, 12:00 pm: Whole Foods Alexandria

Thursday 4/5/12, 6:00 pm: Whole Foods Arlington (free class)

Friday 4/6/12, 12:00 pm: Whole Foods Market Rockville (free class)

Friday 4/6/12,  6:00 pm: My Organic Market – Rockville

Philidelphia

Monday, 4/9/12, 11:00am-1:00pm: Whole Foods Devon

Wednesday 4/11/12, 11:00am-1:00pm: Whole Foods Kimberton

Wednesday, 4/11/12, 4:00-6:00pm: Whole Foods Plymouth Meeting

Thursday, 4/12/12, 11:00am-1:00pm: Whole Foods Wynnewood

Thursday, 4/12/12, 3:00-5:00pm: Whole Foods Glen Mills

Friday, 4/13/12, 11:00am-1:00pm: Whole Foods North Wales (meet & greet only … no class)

 

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How to make a healthy churro… using mochi


From the moment I brought home a block of mochi a few years ago, sliced it up, tossed it in the oven, and was direct witness to “puff the magic mochi”– all in a matter of minutes — I knew mochi and I were in line for a long, versatile relationship. Many people associate mochi with the (addicting) ice cream balls that some specialty food stores carry. But, in fact, “mochi” refers to a food substance all its own: a Japanese specialty made from sweet, sticky rice that’s been pounded into a highly dense, very firm patty. When heated at high temperatures, this unassuming patty miraculously puffs up into a light, delicate biscuit. Crispy on the outside, and soft and chewy on the inside, mochi rivals the even the most perfectly executed baked goods … and yet couldn’t be easier to prepare, trading in the usual “less-than-health-promoting” baking ingredient set (white flour, butter, sugar) with simple, wholesome rice. How beautifully natural! You have to try making mochi to believe it.

To date, I’ve made more recipes using mochi than I can count … best-ever garlic “breadsticks,” pizzas with a mochi “crust” (like the Watercress Mochi Pizza in Superfood Cuisine), mochi waffles, and sometimes just mochi straight-up. But I’ve never made a dessert mochi recipe… until today. I found myself the subject of a time warp moment on the internet – the kind where you start off looking for directions to a restaurant, and suddenly an hour has gone by and you’re reading about the Top 10 Most Haunted Places in Denmark. In my case, food-focused lady I am, I randomly found myself reading about churros. A Mexican treat, most people are familiar with churros from fairs and events of sorts. They’re essentially a doughy rope made from white flour, oil, and sugar, that’s deep fried until golden, and covered in sugar and cinnamon. Think of a churro like a kind of less-doughy cinnamon doughnut … although as you can likely see, churros have a reputation of leaving a doughy effect on their victim.

Truthfully, churros are good – if you’ve had them before, you’re pretty much guaranteed to be in agreement. But frying dough in a vat of oil? Not in my kitchen. Which is exactly where Mochi becomes even more magical: the delicious, inherent texture of Mochi acts a very similarly to a deep fried object once it’s been cooked – enough to fool most people. So using mochi as a churro base is not only easier to execute (deep frying at home is not the neatest cooking method ever), but this rice-based version is a billion times healthier.

As I expected, when testing out the mochi churro method, the Japanese ingredient takes the Mexican recipe to a whole new level of dessert-oriented yum. To make the churro taste authentic, I do use a teeny bit of coconut oil – which is applied both before and after cooking for a stronger buttery flavor, but is needed in just a minute amount. I also was excited to finally put to use a little food combo that I stumbled upon a while back: cinnamon and palm sugar. Regular cinnamon sugar is already delicious, but cinnamon palm sugar (sometimes called coconut sugar as well – same thing) is out-of-hand fantastic. I’ve been dying to use it more frequently in dessert recipes, and the churro results are so good, I’m ready to make the claim that ALL churros should be made with cinnamon palm sugar – mochi or not. Best of all,  you won’t even use all the sugar required for the recipe below, meaning you’ll have a bit extra for your next slice of sprouted toast or oatmeal. Major yum.

Taking just 15 minutes to make, using only 5 ingredients, and resulting in a convincing gluten-free dessert that stomps all over its deep-fried rival, I’m pleased to share with you the Mochi Churro: aka the Mochurro.

Mochurros (aka Mochi Churros)

While Churros are traditionally dunked in an oil bath before being dried off with white sugar, here they’re baked instead… using just enough oil for flavor, and taking advantage of delectable mochi to make a truly wholesome treat. Mochi can be found in most natural food stores, in the refrigerated or frozen section. Click here for a mochi retailer near you.

INGREDIENTS

1 package (12.5oz) Mochi*
1 tablespoon coconut oil
¼ cup  palm sugar
4 teaspoons ground cinnamon
1/8 teaspoon sea salt

DIRECTIONS

Preheat the oven to 450 degrees F.
Carefully slice the mochi lengthwise into ¼-inch strips, and set aside for a moment. In the smallest saucepan you have, melt the coconut oil over medium heat just until it turns liquid, and remove from heat. With a pastry brush (or a finger), lightly brush both flat sides of each mochi strip with a little of the melted oil, and place each strip on a baking sheet two inches apart (make sure none of the edges are touching one another, else they will become conjoined when baked). Reserve the remaining melted oil in the warm pan for later.

Place the baking sheet with the mochi in the oven, and bake for 10-12 minutes.

While the mochi is baking, take a pie tin and pour in the sugar, cinnamon and sea salt inside. Mix together to combine.

After the mochi is finished cooking (it will have puffed up and just begun to lightly toast on the bottom), remove from the oven and immediately pour the remaining small amount of melted coconut oil on top of the mochi pieces. Slide the pieces around, tossing the hot mochi in the oil on the pan, lightly coating as much of the mochi as possible.

One at a time, take a piece of mochi and roll it in the sugar-filled pie tin to shake on a light dusting. Repeat with the remaining mochi. Mochurros are best served warm, but can be enjoyed cool as well, and will retain their optimal texture for about a day. Serves 4-6.

*For best results use a plain variety/flavor. Superfood varieties, or cinnamon-raisin may also be used if available.

A Pure & Simple Holiday

Simplicity seems like a luxury these days. Our busy lives too often distract us from simple pleasures: like sitting down with the family by the fire after dinner; like celebrating the event of uprooting the biggest home-grown carrot of the year; like making a friend a scarf … and seeing them wear it the next year. I think that’s why I like the holdiays so much: they’re a time to enjoy “simple.”

So in the interest of keeping things simple, I’d like to wish you a beautiful homemade holiday, enriched with plentiful natural food of course! See you in the new year — so much goodness coming up on the plate!

Yacon Buckwheat Cereal



In my opinion, there are two types of people in the world: munchers and mealers.
Munchers are the types who graze throughout the day … grabbing a handful of this, snagging a small bite of that, never getting too hungry, or too full. Mealers, on the other hand, are people who eat meals … big portions of food, just once or twice a day, getting their fill in one condensed swoop. For those of us in the former category, it’s understood that finding high-energy small snacky foods is a neverending hunt. Fruit, nuts, and good quality cereals all fall under this category, and are a core part of any good “munch” program – they’re crunchy, they’re munchy, and if done correctly, they’re healthy.

Of course, I love making my own cereals, usually in the form of granolas which tend to be a little more hearty than their puffed grain counterparts, as they’re a great opportunity to play with unusual flavors and extra-beneficial ingredients. Now that it’s fall, warm spices like cinnamon seem to feel as timely as a good pair of boots, and apples are the best friend fruit of the season. For my cereals, I like to combine these instinctive ingredients with sprouted buckwheat, which I’ll explain how to make below. It may seem like an extra effort, and well, it is, but it’s so profoundly nutritious (protein! minerals! enzymes!) and such a delightful snack that it’s truly in the “worth it” catagory. I’m also like to add in some other complimentary superfoods like chia seeds (so you’ll likely find this recipe surprisingly filling, unlike other cereals) as well as yacon powder, which adds an extra sweet apple-like flavor that enhances the rest of the recipe package. This is the type of recipe that’s great to make large batches of and store in an airtight container, perfect for breakfast or scooped out as a small snack. Munchers, meet your heaven recipe, and mealers, you may just find yourself impressively satisfied too. Munchies aren’t always a bad thing…

Yacon Buckwheat Cereal

Buckwheat is one of the easiest (gluten-free) grains to sprout – taking this extra step in preparation not only increases the nutrition, it also provides an improved texture once dehydrated.

INGREDIENTS

2 cups buckwheat groats

6 cups water

1/4 cup chia seeds

1/2 cup yacon powder

1/4 cup maple syrup

2 tablespoons cinnamon powder

1/4 teaspoon sea salt

2 teaspoons vanilla extract

1/2 cup fresh apple, minced fine

1/3 cup walnuts, finely chopped

1/4 cup raisins

 

DIRECTIONS

Sprout the Buckwheat: Soak the buckwheat groats in the water for 30 minutes. Drain into a colander, and rinse very thoroughly, to remove the excess starch. Place the colander on a counter away from direct sunlight to allow the groats to begin germinating. After 4-8 hours, rinse the groats very thoroughly with water again. Repeat this process 2-3 more times over the course of 2 days, until the groats just begin to show a small white tail. Rinse again before using, and drain well.

Mix the ingredients: Transfer the buckwheat to a large bowl, and add the chia, yacon powder, maple syrup, cinnamon, sea salt and vanilla. Mix well. Add the apples, walnuts and raisins, and toss to combine.

Dry the cereal: Divide the buckwheat mixture onto 4 perforated/mesh dehydrator sheets, spreading into flat layers to ensure even drying. Dehytrate at 115 degrees (or desired temperature) for 10-12 hours, or until dried through and crispy. Store in an air-tight container. Makes about 8 cups.

Minerals: the salts of the earth

Minerals are essential. They may only comprise 4% of our body weight, but they are necessary elements for all the functions in the body, in one way or another. I’ve heard medical practitioners claim that every single disease we experience can be linked back to a mineral or vitamin deficiency – that’s pretty powerful! That’s why minerals are one of the core components that we look for when determining the nutrient density of a food.

In the process of doing research for Superfood Cuisine, I came across reference after reference that sited vast mineral depletion in farm soil (a concept that I delve into more detail in the book … and also a large reason why I’m such a strong proponent of the superfood philosophy in the first place). Each study I read summarized the same thing: our produce has only a fraction of the minerals it once had. This concept is easy to understand once you look at modern farming practices, but it’s also one of those nebulous ideas that is hard to make tangible, unless you’re a scientist. That is, for me at least, until just a couple days ago.

No, I didn’t become a scientist, but this week I did have the pleasure of visiting a nearby biodynamic farm (if you’re not familiar with the practices of biodynamic farming, you can read more about them here). Biodynamic farming is pretty admirable, for although it takes some extra work, a give-take natural relationship with the soil and the environment is of the highest importance in this form of agriculture. As for the resulting biodynamic produce, my experience was that at first sight, it was clearly different. Colors seemed more vibrant. The leaves felt physically stronger. Most of the vegetables were a little smaller than store-bought, but this is usually just a sign of less empty-calorie fiber/mass (in other words, smaller/younger healthy produce is often a sign of greater nutrient density). I was astounded by the variety and abundance of edibles, coming from about just ten acres – truly incredible. But the biggest shock of all came from the greens.

“Here – have a bite of this kale,” the farm owner said to me, handing me a leaf. It’s safe to say I’ve had my fair share of kale in my life, but one bite of this kale and I knew something was different. My eyes got big as I experienced the flavor. “It’s… salty,” I said. The owner nodded as he helped himself to another leaf. He chewed slowly, and replied, simply, “Minerals.” Minerals. The salt I was tasting was minerals! Of course!

Sweat is salty because of minerals. Blood is salty because of minerals. And I was tasting kale that tasted salty because this kale was an example of what kale should taste like (and likely, what produce did taste like before we muckied up the soil environment … which is reversible to some degree, so don’t get too sad.) Ever had a salt craving? That’s your body’s red flag that it’s yearning for more minerals. Sodium chloride being one mineral of course, but also potassium, calcium, magnesium, iron, trace minerals, etc. Although adding salt undoubtedly brings out the flavor in food and makes it more delicious, it’s the salt = minerals idea that also is one of the key reasons why we instinctively love the taste of salt so much. It’s an interesting idea to think that the foods we add the most salt to, often are the ones with the least amount of minerals.

My favorite dish that I made out of this special produce was also the simplest -  a delicious lightly cooked greens dish. So basic, and yet so beautiful in flavor! I could serve this dish to Wolfgang Puck and he’d ask me what my secret was. My answer? Minerals. Of course.

Simple Steamed Greens with Roasted Garlic & Hemp Seeds

Depending on the size of the produce you are using, you may want to adjust the oil/vinegar quantities accordingly. You can roast the garlic ahead of time — it’s so delicious to have on hand, I like to make several extras at a time to enjoy for future endeavors.

INGREDIENTS:

1 whole head garlic

1/2 teaspoon coconut oil

1 large bunch kale, stems discarded and leaves chopped into large pieces

1 small bunch baby beet greens, soaked in ice water for 10 minutes to remove any grit, and chopped into strips

2 tablespoons hemp oil

1 tablespoon ume plum vinegar

2 tablespoons hemp seeds

a little unsalted vegetable broth or water, if needed

DIRECTIONS

First, roast the garlic. Preheat the oven to 375 degrees F. Chop of the head (point) of the garlic – about 1/4-inch down to expose the top of the cloves. Place on a piece of aluminum foil, and spread the coconut oil on the top. Wrap up loosely with the foil, place on a small pan, and roast for 30-35 minutes, or until garlic is soft inside. Remove from the oven and let cool. Squeeze the roasted garlic out of its husks onto a small plate (discard the husks). With a small immersion blender or small food processor, blend the hemp oil, ume vinegar and roasted garlic together. If you need a little liquid to blend properly, add a bit of broth or water — a couple spoonfuls at a time — to get a smooth and creamy consistency.

Steam the kale lightly, until it turns bright green (about 5-7 minutes) – do not overcook. When the kale is ready, transfer to a bowl, and toss with the fresh beet greens immediately. Mix in the blended garlic mixture to taste, and sprinkle with hemp seeds.

Serves 2-4

Here’s a list of some biodynamic farms across the US. They’re worth seeking out.

 


Natural Products Expo East – Baltimore Style

Whenever I’m chatting with someone new and say “I’m in the natural foods industry,” I usually receive that kind of vacant nodding response followed by an ambiguous “Ohhhh.” It’s the same response that I, in turn, likely offer when someone tells me they’re in the field of, say, “computer science.” (I still really have no idea what that means – my apologies.) But for every blank stare I provoke, I wish I could arrange for an immediate tour of a Natural Products Expo. These 3 day events never fail as a huge, tangible reminder of the real “natural food business,” complete with the newest cool projects underway, as well as all the amazing people behind the scenes (and sometimes leading the scene!) that are making the healthy and green choices in our grocery stores, well, happen.

There are 2 major expos in the US each year — one on the west coast, one on the east coast. This year, the eastern expo was held in Baltimore, which I went to of course. I completely forgot to take pictures, but it’s probably a good thing considering the overwhelming humidity and my hair’s magnimous response (ever the reliable barometer).  Frizzy lioness look-alike aside, I was able to gather some good info on a collection of healthy stuff  — just a sampling of what to keep an eye out for.

New Products & Trends

Truly, there are new products being launched right and left at these sorts of events, including the fantastic new superfood Navitas Power Snacks that I essentially lived off of for 3 days straight (unintentional, but frankly quite successful!). I was also thrilled to watch the unveiling of Vega Sport, an extensive new line of natural products for active lifestyles – including an electrolyte formula that won Best New Product! The ready-made raw food snack category is continuing to grow, and though I would much rather make my own, I did try some tasty kale chips.

One new “trendy” ingredient that kept coming up over and over again was coconut. Between coconut water, coconut oil, coconut butter, coconut sugar (which is the same thing as palm sugar), coconut snacks and SO much more, coconut seemed to be on every company’s mind/tongue!  I’m happy to see manufacturers looking to coconuts as a good source of healthy and natural fats, a healthier sugar option, or even as a way of getting nature-made electrolytes. But I’m wary of the escalating hype of coconut being a cure-all food. It’s a great natural food with some bona fide benefits, it’s sustainable to grow, and it also tastes delicious. End of story.

New People & Projects

Sure it’s fun to taste every product you could dream of finding at Whole Foods, but what’s even more fun is meeting all the people behind the products and information. Though I spent most of my time with the wonderful folks at the Navitas Naturals booth (that’s me with Navitas’ president, Wes Crain, in the photo above), it was inevitable to run into some natural food rockstars. One highlight was engaging with Chris Kilham, aka the Medicine Hunter, who is overflowing with worldly expertise about superfoods and medicinal plants, and can back that knowledge with hands-on stories about the cultures that grow them. The amazing people from one of New York’s favorite sustainable restaurants Candle 79 were also on hand, bubbling with excitement about their beautiful new cookbook due out in November. The one and only chef Jason Wrobel was also a treat to chat with, whose DVD and classes on vegan/raw foods are action-packed with awesome. And I also ran into the lovely Mimi Clark, aka the Veggie Gourmet, whose superb vegan cooking classes are practically a vegetarian household name.

Additionally, I had the great pleasure of meeting up with one of my favorite people, Gena Hamshaw, who is the founder of the highly acclaimed website Choosing Raw (and who coincidentally also helped to proof my book, Superfood Cuisine!). And I even got a bonus the day after the expo was over: after attending Brendan Brazier’s talk in the area, the good conversation was a-flowin’ with an old friend, vegan bodybuilder and author Robert Cheeke, as well as new friend, Matt Frazier of No Meat Athlete.

Maybe I’ll see you there next year?

Lastly, THANK YOU to everyone who entered the Thrive Giveaway! I loved reading all your comments! Congratulations to the randomly selected* winner Katrina (comment 17) who will receive a signed copy of Thrive Foods! Didn’t win? Chin up — I may just have another giveaway soon…

*Winner randomly generated by random.org

 

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