Jul 27, 2014

Reducing Caffeine in Coffee

I can hear some of you questioning now.  Why on earth would someone want to reduce caffeine intake from coffee?  Isn't that the precise reason one drinks coffee...for the caffeine?

Well, I am super-sensitive to caffeine.  As in, I can't drink decaf coffee after lunch else I am awake until 3am.  I even have to severely limit my chocolate intake after dinner.

It is a curse.

I drink my (decaf) coffee first thing in the morning because I enjoy the ritual and the taste.  And to be honest I need something to heat up my cream.

Last summer, looking to try something new, I bought a can of Cafe du Monde coffee from Whole Foods.  {I know the coffee snobs are cringing that I bought ground coffee...in a can!} Those of you who have been to N'awlins have probably tasted their beignets and coffee right at their stand.  That's where I fell in love with chicory.
Chicory has a distinct flavor and is bitter (like coffee) except it is caffeine free.  In the Civil War it was used as a coffee substitute.

After drinking Cafe du Monde's coffee for a while I wanted more chicory and less coffee so I made my own mix.  Now I buy a box of chicory (from WF or Drug Emporium for $2.50 for 6oz) and mix 1 part chicory with 2 parts coffee.

If you are sensitive to caffeine or are looking for a way to limit caffeine give chicory a try.

-Julie

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Jul 18, 2014

Salsa: Probiotic Style

Now is the time to preserve the bounty of summer.  Using a pressure cooker scares the buh-gee-bies out of me.  Fermenting, however, is super simple.  If you have extra refrigerator space, this is the way to preserve food.  This salsa is so yummy though, it's not gonna last long.  And, making salsa this way will inoculate your gut with healthy bacteria to keep you from falling prey to the bad bacteria that make you sick.
My goal is to get my family to eat something fermented at every meal.  My kids pick kombucha for breakfast and lunch.  When Hubby is home for dinner, we gang up on the kids and make them eat veggies...lacto-fermented veggies!  I have a shelf in the refrigerator that is dedicated to ferments.  Before dinner, I choose a jar that pairs with our meal.  Sometimes we just eat a tablespoon or two.  Sometimes we eat much more than the minimum.  I have a feeling this salsa will go quick.

Below are tomatillos I grew in my garden.  They are delish and taste somewhat like a tomato, but with a hint of apple and onion.  If you wanted to heat up your oven, you could roast these babies first.  I was feeling lazy wanted to knock out this project so I didn't roast.
I combined the tomatillos with half an onion, a couple small tomatoes and a jalapeño.  Sprinkle it with a hearty dose of salt (1T) and some juice (4T) from a jar of Bubbies sauerkraut (or another ferment or whey from yogurt).

Stir the combination around and push into a quart jar.  Make sure all the chunky pieces are under liquid.  If you don't have enough to fill the jar, chop up another tomato.  Or onion.  Or whatever.  Stir it in the jar and push all the chunks under the liquid.  Screw a lid on (no pressure cooker needed!) and let it sit.
After 2 days move to cold storage.  Or eat immediately.  Yumma.
 And just for bonus... this cutie-patootie:
Anyone else lovin' this July weather?!  Head on out to the farmers market and grab some Arkansas tomatoes today.

-Julie

*Cultures for Health says you can use 2 teaspoons (about 1T) of salt and not use whey.  Check out their recipe.

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Jul 15, 2014

Batch Making Burrito Basics

A friend, her teenage daughter, and I knocked out 60 burritos in about an hour this morning.  Well, we assembled 60 burritos in an hour.  Much of the work was done in advance in bite sized pieces. My friend and I each went home with 30 burritos - or 6 meals for my family!

These burritos are perfect for when your family is on the go (i.e. need to be on the baseball field at dinner time?)  Or if you are crazy busy and just want an easy, quick, nutritious dinner option.

Because I use this blog as a personal cooking notebook of sorts, I thought it would be helpful to record the portions in this space.

Ingredients
60 large burrito shells
3 large roasts (about 16-17 pounds, total), shredded
16 cups cheese, shredded
4 cups (dry) brown rice, soaked and cooked in broth
2 pounds dry pinto beans, soaked and cooked with ham bone
2 pounds dry black beans, soaked and cooked
5 pounds onions, sliced and roasted at 425*
10 bell peppers, various colors, sliced and roasted

More Cooking Details
The roasts were cooked in a crock pot on low overnight with a rub made of 2 parts chili powder, 1 part of (each) sea salt, cumin, garlic powder.  Onion powder would have been good, too but I didn't have any.  You could add a can of tomatoes but we didn't.  Save the broth and use it for a Mexican inspired soup.

After the pinto beans were cooked, I poured off most of the water and used my immersion blender to make them like refried beans.  You could also do this with a potato masher - or leave them as beans.  I like the texture of pinto beans in my burritos.  Any kind will do.  I seasoned them with salt, spicy paprika, chili powder, cumin and garlic powder.  If I had more jalapenos growing in my garden, I would have chopped them up and added them.

One pound of dry beans is equivalent to 5-6 cans.  You could save time by buying cans - be sure to drain and rinse canned beans.  I figure if I'm going to make such crazy amounts of food, it is easy enough to cook dry beans.  Beans can be cooked in a crock pot; it's not that much trouble.

As for roasting the onions and peppers, the reason is to remove some water before freezing.  Doing this step not only enhances flavor but also keeps the burritos from being too soggy after they are thawed.  You can omit them all together if your crew does not prefer them.  Also, caramelizing onions is a super-yumma-lish option but takes a bit more time.

Assembly
All ingredients were approximately divided among three very large bowls.  We used one crockpot as a bowl since it was already dirty full of shredded meat.  Mix everything together and taste.  Ours needed more salt; otherwise the spices were right.

Packaging
We have a tutorial here on how to roll and package burritos.

To Heat
Place frozen foil wrapped burrito in a crockpot and turn to high for about 3-4 hours.  If you can, turn mid way through cooking.  If they are thawed, it will take less time.

If you like the tortilla texture crispy like a chimichanga, heat in the oven.  Unwrap (thawed) burrito, slather in butter & bake on a cookie sheet at 375* till golden. About 15-20 minutes.  I use the foil as a barrier on the cookie sheet for easy clean up.

Serve with sour cream and sauerkraut or other ferment of choice.   My favorite ferment pairing is radish relish, followed by sauerkraut and banana peppers or jalapeños.


Other links:
Stewed Chicken for Burritos
Carnitas (Pork) for Burritos

Anyone else batch-making these days?  Are these kind of posts helpful or I should I just write this down in a kitchen notebook?

-Julie

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Jul 14, 2014

Quick Tip for Packing Lunches


Lunch tip - make several individual bags on Sunday night for the rest of the week.

My oldest son and daughter are both in day camps this week.  They I need to pack lunch everyday.

Sunday night, I popped 3 batches of popcorn, stovetop in coconut oil then bagged it.  My neighbor, whose children are also in camps this week, peeled, sliced and bagged carrots.

We swapped portions.

I gave her bags of popcorn and she gave me bags of carrots.  (I added cucumbers from my garden for my veggie-loving daughter.)

Now lunch making is a breeze because two items from their lunches are already bagged and waiting.

-Julie

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Jul 13, 2014

How to Cut a Watermelon for a Party

A friend showed me how to do this a few years ago.  It's genius.  Everyone gets a slice and you don't spend ten years cutting it up.  It can be done for a watermelon or cantaloupe.


First you buy a melon from your farmers market.  This one came from Laughing Stock Farms.
Then you lop off both ends.  It helps to have a sharp knife.  I love my Global.
Cut it in half and lay one (big side) face down.
Cut a wedge.
Make slices all around, like the spokes of a wheel.
Put a bowl on top of the melon.  If you have a cute or fancy bowl, the melon will taste better.
Now flip.  You could do this with a cutting board or a cookie sheet.

Invite your hungry friends to join you.


Anyone want to guess hold old that picture is?  This post was originally published four years ago.

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Jul 11, 2014

Ant ANTic Anecdote?

At the beginning of every summer for several consecutive years, the sweet ants raid my kitchen.  They are quite annoying.  You know those tiny little things that are drawn to any crumb or spill even remotely sweet?

When ants invaded this year, I set out a small spoonful of cornmeal.  I'd read this anecdote on the internet somewhere.

{Did you know the countertop spray 409 will kill ants instantly?  For that reason, 409 is considered bug spray in our home.  I do not clean countertops with poison.}
 For hours the ants worked feverishly carrying off the golden mound.  By dark their numbers had dwindled.  The next morning their work resumed around 8:30.  I was a bit skeptical the cornmeal would work, when at 10am they were marching around in legions. But by noon, which was about 24 hours after placing the cornmeal in my window sill, they were almost gone.
It's been several days and they are still gone.

The next time you have an ant infestation, try a mound of cornmeal.  It's not poison.  And it just might work.

-Julie

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Jun 27, 2014

My Kids' Favorite Ferment (food-probiotic)

I bought this jar less than a week ago.
 It's a few tablespoons from being gone.  Almost single handedly, the kids have eaten it.  I did add some to potato salad (it is also yum in deviled eggs).
This jar came from Drug Emporium.  Whole Foods sells Bubbies sauerkraut, but I don't think they sell the dill pickle relish.  

If your family is hesitant to eat ferments - like sauerkraut, this is an excellent "baby step" or one to start with.  It tastes strikingly similar to pasteurized dill relish. 

Fermented foods (or food-probiotics) not only nourish the body but also protect us from harmful organisms while contributing to immunity.  According to this article from the American Psychological Association 95% of the body's supply of serotonin is manufactured in the gut - this influences mood and GI activity.  You cannot have good overall health if you have poor gut health.
And the price is right, too.  It won't break the bank if your people don't like it.  (Just pass it on to my family.  We'll gobble it up.)
-Julie

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Jun 23, 2014

Nutrient Dense Kid (or Adult) Snack

Pioneering dentist, Weston A. Price, wrote in his book Nutrition and Physical Degeneration that fish eggs in primitive cultures were reserved for babies, young children, and mothers raising families (page 477).

This snack is not a frequent one in our home.  It's a splurge. Fish eggs are not cheap.  McDonalds french fries are cheap.  Want to guess which one is better for you?
Above my 4 year old daughter is eating whitefish roe, which is slightly salty, on sprouted bread and butter (with chives).  She said, "It feels like popping balls in my mouth!" 

Below, my 17 month old son ate it on bread and sour cream (the butter was cold and too hard to spread when I made his.)
Perfect finger food for a baby.
I served some as hors d'oeuvres to gluten- and dairy-free friends with avocado and cucumber.
We also tried salmon roe with orange bell pepper and cucumber.  I think the salmon roe has a slightly stronger flavor.  And, since the eggs are larger than the whitefish roe, the texture can be more of an issue for those who are texture sensitive.  If you are new to the fish egg scene, start with whitefish roe and work your way up to the salmon roe.
Peoples of traditional cultures unaffected by modern foods knew instinctively which foods were nutrient dense.  Salmon roe, or also known as Ikura in sushi eating circles, packs a powerful punch when it comes to nutrient density.  A small serving of only one tablespoon provides ample omega-3s to nourish the brain an neural system.  You'll also get protein, good fat, iron, vitamin A and calcium.

I purchased this caviar at Whole Foods.  Vital Choice is a reputable on-line company that has a superior product, and cheaper if you are able to buy in bulk.  It is shipped frozen to your door.

One more picture for you.  This was taken from the fish case at Whole Foods.  You will see two kinds of salmon (middle and far right).  One is farm-raised, the other is wild caught.  Can you tell from the color which one is more nutritious?
Animals with legs should be farm-raised.  Fish are best caught in the wild.  Notice the deep red color on the far right?  That is healthy because the wild-caught fish was eating food it was meant to eat, not corn and soy on a farm.  


Any fans of caviar out there?
-Julie

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Jun 20, 2014

Dempsey Bakery

This is me with Paula Dempsey.  She's the mastermind behind the famed gluten-free bakery here in town.  I met her the first time tonight and just love her.  I could have talked with her all night.

She told me a story about a little boy coming into the bakery.  The boy had such severe reactions to peanuts that he had to have a service dog with him at all times (to sniff out peanut particles even in the air.)  He came over to her with big tears in his eyes and said, "Thank you for having a bakery where I can eat a cupcake." **sniff!!**  I was crying as she told me the story.  She said, "Every child should get to eat a cupcake."  And that is one reason Dempsey Bakery exists.

From the Dempsey Bakery website:
In 2008 the first member of the Dempsey family was diagnosed with health issues that required a Gluten-Free diet. We learned it was a genetic disorder, and one-by-one three generations of Dempseys discovered that although they had different symptoms, the common denominator was gluten. 
Not wanting to face a lifetime loss of pretty birthday cakes and special treats for the grandchildren, Paula Dempsey put her considerable energy to work on her dream - finding a Gluten-Free baker and starting a bakery that serves her family and yours.
Here are some pictures of her family:

And would you believe the bakery has support FUN groups for kids?
Because I don't have to eat gluten-free, I've not sought out this bakery in their 2.5 year existence.  And because it is a bakery, I didn't realize they also serve lunch.  (Have I just been living under a rock?  Don't answer that.)

Let me just tell y'all - their stuff is YUMMY.  Like, really good.  Go visit.  Taste for yourself.

I was over-the-moon impressed when Paula told me that not only do they bake without gluten, but also without soy or nuts.  Impressive.  Or maybe I should say, "that's nuts!"

Go and taste some of their goods at the Gluten & Allergen Free Event (Saturday 10am-3pm) or find them downtown Tuesday through Saturdays at 4th and Cross Street.

-Julie

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Jun 18, 2014

Gluten & Allergen-Free Wellness Event

The Gluten & Allergen-Free Wellness Event of Little Rock


LITTLE ROCK, AR: ECHO Event Solutions in collaboration with local Support Groups, are proud to present the premiere Gluten & Allergen Free Wellness Event of Little Rock, AR. on June 21, 2014 at Metroplex (Clear Channel Building) Colonel Glenn Rd., Little Rock, AR.

This event is sponsored by Udi’s Gluten Free Foods, Glutino, and Enjoy Life Foods, and in collaboration with ECHO Event Solutions, who have brought many local and national vendors into the spotlight in cities across the nation. This event will also have a strong emphasis on local Little Rock vendors like: Dempsey Bakery, Green Corner Store.

The goal of the event is to provide a safe environment where people can learn about gluten and allergen free foods and learn from experts on how to do so successfully. Equally important is the fundraiser for Camp Weekaneatit which has paid for several children to go to a safe summer camp.

The event also highlights local and national companies that are producing exceptional gluten-free/allergen-free products that are equivalent or superior to typical products that contain "Availability of high-quality gluten-free and allergen-free breads, baking mixes, pizzas and restaurant menus has exploded over the last few years, making it much easier and more satisfying to live gluten/allergen-free, but not all products are easy to find and are costly.

Our events give attendees a chance to try before they buy. We bring the best of allergen free to the community and connect them to the people who need more options and education." said Nikki Everett, Event Director of ECHO Event Solutions, Chapter Leader of R.O.C.K.(Raising Our Celiac Kids) Charlotte and mother of a 13-year-old daughter with celiac disease.

Celiac disease is an autoimmune disease that damages the small intestine and interferes with absorption of nutrients from food. When people with celiac disease eat foods or use products containing gluten, a protein in wheat, rye, barley and possibly oats, their immune system responds by damaging or destroying villi—the tiny, fingerlike protrusions lining the small intestine that allow nutrients from food to be absorbed into the bloodstream. Without healthy villi, a person becomes malnourished, no matter how much food one eats. Researchers have found that more than 3 million Americans have the disease, or about 1 in 133 people, and that the prevalence of the disease is rising. The only treatment for celiac disease is complete elimination of gluten in the diet. Other conditions that may be improved by elimination of gluten in the diet are autism and Type 1 diabetes. There are many links to celiac disease and other sensitivities to foods like dairy, casein, and soy.

The Gluten & Allergen Free Wellness Event will occur from 10:00 am – 3:00 pm. and will include educational presentations by experts in the fields of celiac disease and illnesses which benefit from a gluten free diet. Please see event features here.

Below are the featured presentations:

Dr. Stephen Wangen - Co-founder and Medical Director of the IBS Treatment Center, and the author of two popular books, “The Irritable Bowel Syndrome Solution” and the award winning “Healthier Without Wheat: A New Understanding of Wheat Allergies, Celiac Disease, and Non-Celiac Gluten Intolerance.”

Nikki Everett – First founded R.O.CK. (Raising Our Celiac Kids) Charlotte, NC Chapter 2008 and also Gluten & Allergen Free Wellness Events in 2011. Travelling the country, advocating, writing the blog Allergy Free Back Roads, and doing events.

Sema Dibooglu - Missouri native and one of the first gluten free teen bloggers in the US and the world, “Eat Without Gluten”

Dr Betsy Hendricks - local Arkansas physician and author of “Zero Point” who specializes in the treatment of auto-immune disorders

Click here to enter to win a free ticket.

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