The Holistic Kitchen

We have come to call it a gluten free grain, but ancient amaranth (cultivated as a grain for some 8,000 years), is actually the seeds from an herb. 

In many places around the globe, the leaves and roots of amaranth are eaten as vegetables.  It was also widely used by the Chinese for its healing chemicals, curing illnesses such as infections, rashes, and migraines¹.  I’m just talking seeds here, as a gluten free baking option.

And since the Hopi are my neighbors, I thought it interesting to note: “The flowers of the 'Hopi Red Dye' amaranth were used by the Hopi (a [Native American] tribe in the western United States) as the source of a deep red dye. There is also a synthetic dye that has been named "amaranth" for its similarity in color to the natural amaranth … known as Red No. 2 in North America”²

I digress.  I want to tell you about using amaranth (the seed) as a gluten free grain, but did you know that amaranth contains Lysine, an essential amino acid not present in most grains?  Lysine helps to quell herpes simplex outbreaks, including cold sores and shingles.

The bad news:  Apparently there is strong evidence that some strains of amaranth contain “anti-nutritional and toxic factors” but that “thermal processing in a moist environment” (my translation:  cooking) “may be a promising way to reduce the adverse effects of amaranth's anti-nutritional and toxic factors”. ³  Yikes!  More evidence that a diet should consist of a broad range of whole foods, rather than relying heavily on a few fall backs!

The good news:  Studies have shown that regular consumption of amaranth (the seed – and presuming it's been cooked) reduces blood pressure and cholesterol levels!

Here’s a a great resource for more info and a list of ways you can use amaranth in your kitchen:

• Toasted or popped, then added to salads or used as a gluten free “breading”
• Polenta  or porridge style
• As a flour
• In soups

I’m going to the test kitchen right now, to try a batch of Amaranth Ginger Muffins!  Look – there they are!            

How about you?  Have you had amaranth?  How have you prepared it – breakfast cereal, flour substitute, others?   Please add your comments below!

^{1,2 & 3} http://en.wikipedia.org/wiki/Amaranth

Yacón – the latest, low-glycemic sweetener to reach my radar.  

I’ll be the first to admit, I haven’t yet had the pleasure of experimenting with it because I’m still so smitten with Coconut Sap.  But, when you’re on a mission to educate, you can’t get hung up on favorites, so here I share what I have just learned:

Yacón is a root vegetable and as you can see by the image, it looks a lot like a sweet potato. It's native to the Andes mountain region of South America and according to Wikipedia, the flavor and texture is similar to jicama, but sweeter.  The sweetness is derived from inulin. Now we’re getting somewhere!

Inulin is a soluble fiber that, not only aids absorption of nutrients and acts as a prebiotic (using “friendly” bacteria in the gut to promote health and digestion), it also offers “sweet” to the palate without affecting the blood sugar at all!  

In simplified terms, inulin (and therefore Yacón) provides an indigestible form of fructose – so we get the sweet flavor, but the sugar cannot be metabolized and so never enters the blood stream.  Now that’s something to get excited about!!

Okay, I’m definitely interested now.  So I went shopping!  Yikes – not cheap!  As always, I endeavor to find products that are in the most unprocessed state possible and this often equates to raw, in which (by definition) processing temperatures are kept below 104 -118°F.  This is important because it maintains the natural properties without risk of altering the chemical makeup or destroying important enzymes.   So far, those I’ve found that say “raw” are processed at much higher temperatures (anywhere from 140°F to 250°F).

Additional discrepancies I found, included the statement that it is slightly sweeter than sugar (therefore use about 25% less) and that it’s slightly less sweet than sugar (no factor provided).  Huh?  Furthermore, there was quite a disparity in pricing, ranging from $1.40 per ounce (2 tablespoons) to $6.04 per ounce (ow!)  At that price, I would recommend using 50% of the sweetener in a recipe (I do that anyway) with half Yacón and the other half Stevia or  Erythritol, for a zero-glycemic treat.  I didn't mention my coconut sap here because it is not zero glycemic (although it is quite low).

So where does this leave us?  Yacón syrup or powder offers the calorie and glycemic restricted diet a safe and sweet alternative and hopefully, we will be able to increase the world supply (to lower the cost) without genetically (or otherwise) modifying it to a less than desirable state.  Or, perhaps the price should stay high, providing incentive to lessen our dependence on sweetened foods and reduce the size of our treats…..not such a bad idea, really.

Please share your thoughts below!!

If you’ve ever eaten Kraft French dressing, Wonder Bread OR gluten free baked goods, in all likelihood, you’ve eaten xanthan gum. Without gluten to bind and stretch particles of flour, a baked good is going to need something else to produce the same or similar effect and that something else is usually xanthan gum.

Xanthan gum is a corn-based, fermented product. It's made by fermenting corn sugar with a microbial called "Xanthomonas campestris." It's used extensively in the food industry to make products thicker and it's a common ingredient in gluten-free recipes.[1]

“This polysaccharide is an ingredient in products like Kraft French dressing, Weight Watchers food, Wonder Bread products, and more [16]. From carbohydrate fermentation by X. campestris, xanthan gum’s pseudoplastic, easily blended characteristic allows it to be used as a thickener by increasing viscosity of a liquid [4]. In addition, xanthan gum also prolongs oil and gas wells even after production. Either pumped into the ground or using high pressure sandblasting, mixing water and xanthan gum into the wells will help thicken the liquid to release crude products of oil and cut through rocks in gas and oil wells.”[3]

So just what exactly is Welsh rarebit, you may well ask?  For those concerned with bunnies and the approach of Easter, it does NOT contain rabbit or any other meat, for that matter.  Though it was initially called Welsh rabbit in the 1700’s, the origin of Welsh rarebit is not clearly known.  Wikipedia offers this:

It may be an ironic name coined in the days when the Welsh were notoriously poor: only better-off people could afford butcher's meat, and while in England rabbit was the poor man's meat, in Wales the poor man's meat was cheese.  It might also be understood as a slur against the Welsh: if a Welshman went rabbit hunting, rarebit would be his supper.

It is also possible that the dish was attributed to Wales because the Welsh were considered particularly fond of cheese

So what it IS, is nothing more than a seasoned cheese sauce over toast, and might well be the predecessor to Macaroni and Cheese.  According to the Food Lover’s Companion, Welsh rarebit is often served as a main course or for high tea (like supper or an after school snack).

Now, lest you think “cheese over toast” to be overrated, consider its mirror image, a grilled cheese sandwich.  Was this a favorite of yours?  How about mac n' cheese?  Does the thought of it take you back to your childhood?  For someone unable to enjoy this great American comfort food, but remembers it fondly and with longing, what a treat it would be to enjoy the flavors, the memories, without guilt or (negative) physical reaction! 

People who do not (or should not) eat dairy, such as those with Autism or those who are lactose intolerant (this article reports that 60% of Americans are lactose intolerant)!   Even someone who has chosen to reduce or eliminate dietary animal products for health or personal reasons can still enjoy the delight of long denied comfort foods, if they use “safe” ingredients.

If you’re still reading this post, then you unquestionably deserve the gift I am about to share:  Dairy free (Vegan) cheese sauce for Welsh rarebit (or Mac n’ Cheese) that tastes like the real deal.

Holistic Kitchen Welsh Rarebit (suitable for Mac n' Cheese)

Yield:  1 cup vegan "cheese" sauce

• 1/2 cup     full fat coconut milk
• 1/2 tsp      Bragg's apple cider (or coconut water) vinegar
• 1/2 tsp      minced dried onion
• 1/2 cup     shredded Daiya brand cheese alternative

Add coconut milk, vinegar and onion bits to a small saucepan.  Heat gently until just bubbling.  Add shredded Diaya and stir constantly until fully melted and smooth.

Toss with 2-3 cups of cooked elbow macaroni or pour over toast in a shallow, oven-proof dish.  Broil for 5-10 minutes, if desired, until optional topping browns.

Please share your experience with comments below!!

Though the name implies “little tomato”, a tomatillo is really a cousin of the Cape Gooseberry. It is a fruit, like the tomato and it is also a member of the nightshade family, like a tomato, but that’s about where the relationship ends.

• 1 pounds tomatillos, husked
• 1 fresh jalapeno pepper
• 2 cloves garlic, peeled
• 1 qt. Pacific Low Sodium Vegetable Broth
• 1/2 teaspoon ground cumin
• 1 dash black pepper
• 1 dash clove
• 1 chipotle pepper in adobo sauce (omit chipotle for a milder salsa with a gentle flavor)
  
• sea salt to taste
• 1 drop pure maple syrup (optional)

1. Place tomatillos, jalapeno, and garlic in a large pot. Pour in just enough broth to cover the tomatillos; they will float, so press them down as you add the broth. Bring to a boil over high heat, then reduce heat to simmer until the color of the tomatillos lightens to yellow, about 10 minutes.  Remove from heat, and allow to cool for about 10 minutes.
2. Strain the solids, reserving the liquid. Place the tomatillo mixture into a Cuisinart or blender; add the cumin, pepper, cloves and chipotle and puree until smooth. Use the reserved liquid as needed, to adjust the consistency.  
3. Season to taste with sea salt and a drop or two of maple syrup (to smooth the acid and heat of chipotle).

“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.

 The mighty onion is a kitchen workhorse!   

As a member of the allium family (along with garlic and leeks), onions are a rich source of nutrients that benefit the cardio-vascular system.  Studies have shown their nutrient profile to lower blood cholesterol and triglycerides as well as protect the heart and blood vessels.  Additionally, the allium family has been credited with anti-cancer properties. 

As important as this is (especially considering their wide availability and low cost), I love the noble onion for the flavor profile it brings to the table!  Leave it raw and enjoy a powerful, spicy twist to your dish.  Sauté them in a small amount of olive oil or even broth, and taste the sweetness they bring.  Allow them to slowly caramelize over low heat with frequent movement (so they don't burn) and enhance the sweetness even further (think French Onion Soup).  YUMMMMM!

No matter what you are cooking, it is important that the pieces be very close in size.  Not only does this provide a uniform look , more importantly, it allows the food to cook at a uniform rate, so it's all done together, rather than small pieces burning while larger pieces get underway.  Make sense?  So here are some tips on getting a nice uniform dice to a whole (or half) onion: 

1. Trim off the sprout end (that's the opposite of the root end).  DON'T trim the root end off!  
2. Stand the onion on the newly trimmed end with root end up and slice the whole thing through from root down to cutting board.     
3. Working with one half at a time, peel away the outer layers that are either skin or tougher.
4. Lay one onion half flat on the cut side, root end away from you.
5. Make lengthwise cuts from root to tip – the width varies according to the size of the dice you want.  Do not cut through the root – leave it in tact so that you could pick the whole thing up as one piece by the root.
6. Turn the half 90 degrees and slice across the lengthwise cuts you just made (width of slices according to the size cuts you want).

VOILÀ!  A perfect dice!

Can't stop practicing? (the vision of Meryl Streep as Julia Child comes to mind) – portion them out by the cup or whole/half onion, then package them up in freezer safe containers, ready to grab when your next recipe calls for diced onion.