“Risotto”

 

If you’ve never eaten risotto (translation “rice dish”), think rich, creamy and savory.  Traditionally, risotto is prepared s l o w l y, lovingly, laboriously, with Arborio rice. 

 

But I wouldn’t be Chef Nancy if I didn’t put a twist on it.  In this case, a healthy and hurry up twist!  Traditional risotto is made with Arborio rice and almost constant attention for 30 minutes, minimum, while the liquid is added a bit at a time to coax the starch out, creating a creamy sauce.  I wanted to create the same creamy and savory result with a high fiber, quick cooking, whole grain and add other goodies to make this an ultra healthy dish. 

 

The fun thing about risotto is that you can switch up the additions to your hearts content.  Try some sweet red pepper to add color and flavor.  Use mushroom broth instead of vegetable; Miso instead of Parmesan cheese for safe vegan protein and a similar flavor.  Variations are limited only by your imagination!!

 

First I tried using brown rice instead of Arborio, to increase the fiber.  It took even longer to cook!  Then I tried buckwheat – not even rice at all – but cooked it using the risotto method, in nearly half the time.  Ta da!!

 

And I made a video for you, so you could see it done first hand.   I call it Risotto in 11 Minutes and you can view it below.  Find the recipe on page 50 of Chef Nancy’s Recipe for Health !

 

Pronounced 'keen-wa.

• Miso soup – heat some low sodium vegetable broth, add a heavy pinch of toasted nori crinkles and stir in a tablespoon miso until dissolved. Voilà! Soup.
• Use in place of Parmesan in your favorite Pesto recipe.
• Toss pasta noodles with olive and miso to distribute evenly, then dress with your favorite sauce.

Kefir is a fermented milk drink, similar in flavor, but superior in content to yogurt (and thinner, so it's drinkable).  Kefir is loaded with probiotics (beneficial bacteria), which colonize a healthy gut.  Also, kefir contains a good strain of yeast that helps to remove the bad yeasts – good news for those who have Candida (that’s most of us, actually).

 

Did you know that the majority of your immune system is in your gut?  It is an easy statement then, that a kefir beverage supports immunity (like crazy!!)

 

If you’re lactose intolerant, you’ll like that kefir eats the dairy lactose in the fermenting process, essentially gobbling it up.  By the time it’s kefir, the lactose is gone – people who are generally lactose intolerant have no issue with kefir and can still enjoy all the “cultural” benefits.  Side note:  my previous post on Dairy suggests that those with lactose intolerance may also enjoy RAW dairy products without issue, due their enzymatic activity.

 

If you’re Vegan or simply do not consume dairy products at all, you can still enjoy the health benefits of kefir in other forms, such as young coconut water kefir or fruit juice kefir, however, the grains used in fermentation are different from those used in dairy kefir and the resulting product has fewer (roughly half) the bacterial strains.

 

It’s easy to make your own and worthwhile because the store bought versions are a. much more expensive and b. have only about 20% of the bacterial strains that homemade can have – provided you are using grains vs. powder as your starter.

 

If you are new to the benefits of fermented foods, they are worth your investigation for the immense health benefits they provide.  Kefir is just the beginning!

 

Check out these resources:

KefirPlus.com

Kefir.net

Dominic Anfiteatro (I call him the Godfather of kefir!)

KefirCheese.com

Chef’s note:  You are right – I have previously suggested avoiding most, if not all consumption of animal based proteins, including dairy. If you find this "difficult to swallow"  Kefir, especially from RAW dairy, if available in your area, is a healthier option to retain in your diet, due to the multitude of digestive and immune benefits it offers.

 

   

 Eggs

 

 

I’m an advocate of eating less animal protein (see my Free Report to learn why), but of the animal protein I do eat, I choose that which is the least evolved, emphasizing naturally raised, local eggs and wild caught fish.

 

Consider these points about eggs:

 

·       They are available year round

·       They can be eaten alone or used as an ingredient

·       They are a kitchen workhorse, acting as volumizer, emulsifier and/or binder

·       They help prevent blood clots

·       They reduce serum cholesterol

·       They promote weight loss

·       They protect against cataracts and age related Macular Degeneration

·       They are a good source of Vitamin D, Iodine, B12 and other micronutrients.

 

How is this so?  Eggs YOLKS are the richest food source of choline, which is vital to brain health and messaging throughout the nervous system.

 

It is estimated that more than 90% of Americans are deficient in choline.  Both the choline and B12 in egg yolks convert damaging homocysteine into safe components, thereby improving cardiovascular health.

 

It is true that egg yolks are high in cholesterol, but more recent studies have revealed that eating 1-2 eggs, daily, coupled with a low fat diet, creates NO SIGNIFICANT DIFFERENCE in blood levels of cholesterol or risk of heart disease and (I think it bears repeating) can actually improve it!

 

And, as if these points aren’t enough, choline inhibits inflammation ~ yahooooo!!

 

If you’re like me and allergic to egg WHITES, you can eat your yolks alone – raw in a morning smoothie, swallow ‘em whole or scramble them with your favorite milk product (mine’s coconut milk).  It is also worth noting that if you are allergic to the whites, the protein associated with the allergy is often neutralized at high temperatures, such as those associated with baking.

 

If you’d like to learn more about the health benefits of eggs, I recommend the following link: http://whfoods.org/genpage.php?tname=foodspice&dbid=92

Most of the recipes I create are completely dairy-free.  Why?  A couple reasons.  1.  In general, I try to eat more vegetable protein than animal protein.  2.  A member of my family has an undiagnosed allergy to dairy.  Something about it causes production of excess mucus.  Charming, right? 

 

It turns out an awful lot of other people have issues with dairy.  Studies show that dairy mal-digestion increases with age and even the number of youngsters with dairy mal-digestion is on the rise (significantly).

 

Could this be due to the hormones, antibiotics and genetically modified feed the cows receive?  Perhaps.  But for those with intolerance, even consuming organic dairy products does not resolve the issue.

 

Here’s a nifty notation:  Many people who suffer lactose intolerance are able to consume RAW milk products, without issue!  Pasteurization kills the enzymes that digest the lactose, as well as other, helpful bacteria.  If you are lucky enough to live in one of the few states that permit the sale of raw milk, give it a try!  Don’t forget to inquire about the use of hormones, antibiotics and genetically modified feed in the herd, though.  You still want an organic product!

 

Similarly, raw cheeses also have the digestive enzymes intact.  Check the label to see if the cheese is made with raw or pasteurized milk.  Raw milk cheeses are permissible on the market if they have been aged a minimum of 60 days.

 

Now for the best part of all:  ORGANIC, RAW MILK PRODUCTS, LOADED WITH HEALING PROBIOTICS, such as raw milk yogurt, kefir and kefir cheeses (kefir being my personal favorite).  These are the “crème del la crème”:  NO LACTOSE PLUS PROBIOTICS – the “friendly” bacteria.  Intestinal health is paramount to overall health.  Probiotics introduce healthy bacteria into the intestine for optimal conditions.  In fermented yogurt and kefir, lactose feeds the fermentation. What you are left with is a tart, lactose free dairy product that is chalk full of gut-friendly bacteria!  YUMMM.

 

Learn more about the benefits of raw milk (cow or goat) products here.  To learn more about raw milk, probiotic cheeses, (aka the healthiest cheese in the USA) visit KefirCheese.com and tell Rose and Marmy that Chef Nancy sent you!

 

Why is Wheat Gluten Disorder on the Rise?

Posted by Dr. Mercola | July 23 2009 | 62,180 views

According to statistics from the University of Chicago Celiac Disease Center, an average of one out of every 133 otherwise healthy people in the United States suffers from the digestive disease known as celiac disease (CD).

Previous studies have found that this number may be as high as 1 in 33 in at-risk populations.

Unfortunately, despite its rapidly increasing prevalence, it still takes an average of four years to reach a diagnosis if you’re symptomatic. This delay in proper diagnosis can dramatically increase your risk of developing other diseases such as autoimmune disorders, neurological problems, osteoporosis, and even cancer.

For example, if you’re diagnosed with celiac disease after the age of 20, your chances of developing an autoimmune condition skyrocket from the average 3.5 percent to 34 percent. 

Additionally, according to this latest study, undiagnosed CD was associated with a nearly four-fold increased risk of premature death.

 

Please read the rest of this important article