Merquén and Rosemary Farinata

Farinata is a traditional Italian appetizer or side dish made of garbanzo bean flour, water, olive oil, and spices, usually rosemary, sea salt, and black pepper. Originating in Genoa, and now commonly found along the Ligurian coast, farinata can be found in pizzerias, bakeries, and sold by street vendors. I just recently stumbled across this simple novelty and am excited to share it today with you. Since it is only made of garbanzo bean flour, it is gluten-free and vegan! With such a simple base, farinata can be embellished to your hearts desire. You can top it with sliced veggies, cheese, prosciutto, whatever. Farinata can almost become a hearty, thick pizza. However, I chose to keep it simple and classy, adding only a touch of my own flare. With the simple flavors, this farinata can be a great addition to a salad, soup, or even just as a snack.

Since garbanzo beans are full of fiber and offer a great amount of plant-based protein, this dish can keep you feeling full and nourished unlike a refined wheat flour alternative. With 5g of dietary fiber for every 18 g of carbohydrates, garbanzo bean flour has an extremely good ratio of grams of carbohydrate to fiber at 3.6:1. Just recently a report from the Harvard School of Public health identified that the American Heart Association recommendation of choosing whole grain products with a minimum 10:1 ratio of carbohydrates to fiber, is the best method in identifying quality whole grain products (1). When utilizing this tool for yourself in the grocery store, simply divide the total grams of carbohydrates by the total grams of dietary fiber. If the result is 10 or less, then you know it is a quality whole grain product! The Institute of Medicine recommends a fiber intake of 25-38 g/day for women and men respectively, or 14g per 1000 calories (2). With 9 out of 10 Americans falling short in consuming dietary fiber, the 10:1 ratio can be a great tool to help identify products that can boost your fiber intake (3).

Why are whole grains so important compared to their refined counterparts? It really boils down to synergy. In whole grains you can find various amounts of nutrients, fiber, vitamins, minerals, and even bioactive components that are important for human health and longevity. However, only together are they strong, working synergistically to provide us health benefits. Multiple epidemiological studies have revealed correlations between greater intakes of whole grain and the reduction in risk of heart disease, some cancers, type 2 diabetes, and obesity (3). Astounding, right?

Phew, you made it through my fiber ramble! I hope you learned something new. Now on to my new favorite spice of the month, merquén, a traditional Chilean spice blend used by the Chilean Mapuche Indians. This blend is prepared with chili, coriander seeds, cumin, and sea salt and gives all it is added to a unique smokey flavor. Currently, I add it to everything savory, because I cannot get enough of its delicious flavor! So as you can guess, I added it to the farinata batter along with the traditional fresh rosemary. It turned out delicious! If you can’t get your hands on merquén,  chipotle chili flakes or powder may be a good substitute. And if you want to just omit the chili flakes, then leave it as the Italians do with just the fresh rosemary.

Now with all you know about fiber, and this awesome recipe for a simple gluten-free and vegan flatbread-like goodness, I entice you to give this traditional recipe a whirl. It tastes best fresh out of the oven, but it is also delicious reheated in the toaster. The versatility makes farinata a great addition to your work or school lunch bag. Enjoy!

Merquén and Rosemary Farinata

Makes 6 servings

INGREDIENTS 

1 ½ cups garbanzo bean flour (I used Bob’s Red Mill)

2 cups warm water

3 1/2 tablespoons extra-virgin olive oil, divided

1 packed teaspoon minced fresh rosemary

½ teaspoon merquén

1 teaspoon sea salt (I used Real Salt)

Freshly ground pepper

DIRECTIONS

Whisk together the garbanzo bean flour and the water into a large bowl. Cover and let the batter sit at room temperature for two hours.

After the two hours are up, gently spoon off the top foamy layer from the batter. This step is said to eliminate GI discomfort from the beans.

Preheat the oven to 500 degrees Fahrenheit and then add 2 tablespoons of olive oil to the batter, along with the minced rosemary, merquén, and sea salt.

Once the oven is preheated, heat a 10 inch cast iron skillet over medium-high heat. When the pan is hot, add the remaining 1 ½ tablespoons olive oil (it should be sizzling). Quickly pour the batter into the cast iron skillet and transfer the skillet into the oven.

Bake the batter for 25-30 minutes until it looks golden and wrinkled. Depending on how hot your oven bakes, you may want to check at 20 minutes just in case.  

When the farinata is done, serve immediately in the skillet topped with fresh ground pepper. Cut into six slices and enjoy!

                                                                                                                                                                 
Reference:

1. Mozaffarian RS, Lee RM, Kennedy MA, et al. Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. Public Health Nutrition. 2013;16(12):2255-2264

2. Institute of Medicine; Food and Nutrition Board. Dietary Reference Intakes: energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein and amino acids. Washington: National Academies Press; 2005

3. Mobley AR, Slavin JL, Hornick BA. The Future of Recommendations on Grain Foods in Dietary Guidance 1,2. 2013.

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Steel Cut Oats with Cardamom Scented Cashew Cream

For me January is a month of exhalation, letting go of all the stresses of finals and holidays and entering into a new month, a new quarter, and a new year. For me it is a great sigh of relief. Relief to be back into my much desired routine of life, studying, exercising, and nourishing myself in ways that I know are best for my mental and physical health.  January is like stepping outside into the cool crisp air, after clocking long hours in a temperature controlled building without much access to natural light. You feel rejuvenated, energized, and awake.

Today in Seattle, we are experiencing torrential down pours, thunder and lightening, and strong winds. Weather that deters even the most dedicated outdoor enthusiasts. For me, it is a sign to start slow, and enjoy the here and now watching the trees dance outside my living room window. It is the perfect day to cozy up with a cup of tea and oatmeal for breakfast. So that is what I did.

I don’t think I’ve ever mentioned my love for oatmeal. The gentle texture and versatility can make this traditional breakfast staple a savory dinner, or even tasty warming snack, on the days I just crave comfort or even digestive ease. Most recently I have gotten in the habit of making a big pot of steel cut oats Sunday night, then I have most of my breakfast covered for the following week. Its easy, delicious, and quick if you count sleeping the cooking time away. The thing I like about steel cut oats is that they give you a little bit more texture than simply rolled or quick oats. The mushy texture transforms into a hearty porridge, and therefore more of a sensory delight.

As of late I have been loving the combination of cardamom, coconut sugar, and cashew cream to enhance my basic oats. And for a little added crunch I top it all with a bit of chopped roasted walnuts. It is absolutely delicious - a bowl of oatmeal has never tasted so good!

Cardamom, is becoming more and more recognized in recipes outside of the chai tea blend. It is used in baked goods, in milk beverages, in spice rubs, and today in my oatmeal. It’s sensory characteristics, stimulate my mind and bring me comfort. Cardamom, also known as “Queen of Spices”, has been noted for its ability to support our innate antioxidant system, reducing free radicals, proving to be a anti-cancerous agent (1). The phytochemicals indole-3-carbinol and DIM, which are also found in cruciferous vegetables, are responsible for the chemopreventative properties of cardamom, especially against hormone responsive cancers (1). In addition cardamom has been used for centuries in herbal medicine to treat digestive upset, acting as a carminative by reliving gas and bloating. Today it is often added to digestive bitters formulas.

It is important to have a balance of fat, protein, and carbohydrates in your morning breakfast to balance blood sugar, support the endocrine system, and maintain satiety until lunch. Simple toast and jam, will cause your blood sugar to spike, leaving you tired, and quickly hungry for more. With 10 g of plant based protein, 12 g of mono and polyunsaturated fatty acids, including anti-inflammatory omega-3’s, and 7 g of cholesterol reducing soluble fiber, this delicious oatmeal will keep you full on 300 calories per serving. It is a great way to keep your brain fueled and running throughout the morning.

With the delightful aromas of cardamom, and creaminess of the cashews, this oatmeal will not only keep your tummy happy, but also your taste buds! Start a batch of steel cut oats tonight, soak your cashew nuts, and start off your morning right with this delicious take on the everyday, perhaps even boring to some, oats. I promise you, they will no longer be a bore after you try this recipe!

Enjoy with a cup of hot tea! My current favorite is caffeine free Organic India Sweet Rose Tulsi Tea. Tulsi is an Indian herb known for its powerful adaptogenic abilities, stimulating the mind and uplifting mood without the added caffeine. To learn more about tulsi, click here. With a teaspoon of honey, and a splash of your favorite creamy beverage, this tea smells and tastes delicious!

Note: The cashew cream makes many servings. You will have plenty for a double batch of oats, or even to top on pancakes or an evening dessert.

Steel Cut Oats with Cardamom Scented Cashew Cream

Makes 4 Servings

For the Oats:

1 cup steel cut oats

4 cups filtered water

½ teaspoon fine sea salt

For the Cardamom Scented Cashew Cream:

1 cup raw cashews, soaked overnight in water

¾ cup filtered water

2 ½ tablespoons raw honey (maple syrup or agave if you are vegan)

¼ teaspoon sea salt, plus 1-2 pinches to taste

¾ - 1 teaspoon ground cardamom

2 teaspoons ground psyllium husk

¼ cup filtered water

Toppings per Serving:

1/3 cup unsweetened vanilla hemp milk (I used Pacific), warmed

2 teaspoons coconut sugar

2 tablespoons cashew cream

1 tablespoon walnuts, roasted and chopped

Directions:

Preparing the Oats:Bring 3 cups of water to a boil and add the steel cut oats and sea salt. Stir and turn off heat. Cover and let it sit overnight.

The next morning, add the remaining cup of water, and heat the oats, stirring until creamy. Reserve a 1 cup serving and place the rest into container and refrigerate for 3 more breakfast meals.

Note: If you are using a gas stove you will have to keep cooking the oats on low for 20-25 minutes. Stirring occasionally to make sure they do not burn. You may need to add the additional 4^th cup of water now.

Preparing the Cashew Cream: Rinse the soaked cashews with fresh water and toss into a high-speed blender. Add 3/4 cup of filtered water, honey, sea salt, and cardamom. Blend until creamy and smooth. Add more cardamom and sea salt (a pinch at a time) to taste.

Meanwhile, mix the psyllium husk with the ¼ cup water and allow to gel. Whisk together the cashew cream with the psyllium husk gel. It will quickly firm up. Place into a sealable container and store in refrigerator. The cream may become more firm with time. To rejuvenate the texture just add a tablespoon of fresh water to thin the cream again.

Assembling your Oats:Put a 1 cup serving of oats into a small pot along with 1/3 cup hemp milk. Stir together and heat until warm. Top with coconut sugar, cashew cream, and roasted walnuts.

Sometimes if I am in a hurry, I put 1 cup of the cooked oats and the hemp milk into a bowl and microwave it for a minute (instead of heating it on the stove). Stir well and then add the additional toppings.

                                                                                                                                                     

Reference:

1. Acharya A, Das I, Singh S, Saha T. Chemopreventive properties of indole-3-carbinol, diindolylmethane and other constituents of cardamom against carcinogenesis. Recent Pat Food Nutr Agric. 2010 Jun;2(2):166-177.

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New Years Detox Soup

What a whirlwind of a year! Dane and I got engaged, over half of graduate school is now behind me, and Dane has once again returned from his 5^th season of fishing.  I can’t believe the holidays have already come and gone and that in two quarters I will graduate from Bastyr with my Master’s in Nutrition. Time flies by faster than I can even comprehend what day it is.

However, towards the end of the year I am feeling pretty exhausted, not just mentally from school, but also physically from trying to juggle the holiday festivities with outdoor adventures, all the while clinking my champagne glass together more often than may be healthy for small woman like myself. Yet, the holidays do only come once a year, and with that friends and family we only see during these few weeks, therefore why hold back in celebrating the good times, right?

Yet come January, all I wish I could do is be far, far away from bountiful dinner spreads, holiday cocktails, and social conversations. Simple quiet meals are all right by me to mentally and physically digest the last month of indulgence and to restore inner peace and balance. When I think of a meal that does just this, soup is the first thing that comes to mind. With its ability to bring coziness into your home, and warm you from your toes to your nose, soup’s simplicity is calming and nutritious all at once.

In this soup you will find many ingredients that support detoxification and reduce inflammation within the body. This is exactly the support we need after a long month of eating and drinking the holiday nights away.

Cashews are a wonderful nut that contain high amounts of plant based copper, an essential mineral that plays a vital role as an enzyme cofactor in many processes including our innate antioxidant system, the production of collagen, bone, skin and hair, and iron utilization (1). Copper deficiency can be associated with a decreased immune system, ruptured blood vessels and anemia, bone abnormalities, and even altered cholesterol metabolism and cardiovascular function (1). The wonderful thing about cashews is that one ¼ cup serving offers a whopping 38% of your daily copper needs. Pretty great, huh?

Turmeric, berbere, and curry powder are all spices that contain a host of phytonutrients that reduce inflammation in our bodies. Turmeric, which is also used in curry powder, inhibits an inflammatory pathway in our body via its active component curcumin, much like over the counter anti-inflammatory drugs, without toxic side effects. In addition curcumin is a powerful antioxidant that eliminates free radicals helping to reduce cellular damage and inhibit cancer cell growth. Finally turmeric has shown to support and improve liver function in mice exposed to alcohol, increasing vital detoxification enzymes and reducing oxidative stress to liver cells (2). I try to add turmeric to my diet daily due to all of its great compents that support longevity and health. Try my Liquid Gold beverage to add more turmeric to your diet. 

And cauliflower, as mentioned briefly in my last post, is a great vegetable to add to your regular diet due to its very supportive role in detoxification, increasing both Phase 1 and Phase 2 enzymes (3). These Phases of detoxification are stressed, especially when we consume alcohol and are exposed to large amounts of environmental toxins (3). Supporting our innate detox system is vital in increasing longevity and reducing chronic disease such as cancer.

So lets clink together our bowls of soup in place of wine glasses and start the new years off on a healthier note! With only 234 calories per serving, 14.1 g of fiber, and 9 g of vegetarian protein, one bowl of this New Year’s Detox Soup will keep you full till the next meal with a bunch of healthy benefits to boot. I think I am going to stock this soup throughout the entire week!

Happy New Years to you all!! I wish you health, happiness, and all the best!

New Year’s Detox Soup

Makes 5 large servings

Ingredients:

1 cup raw cashews

1 cup low sodium chicken stock (can substitute with vegetable stock if vegetarian)

1 tablespoon coconut oil

½ large yellow onion, diced

½ teaspoon turmeric

1 teaspoon berbere

1 teaspoon yellow curry powder (I used madras curry)

4 cloves garlic, minced

1 large head cauliflower, leafs removed, and coarsely chopped

2 medium small sweet potatoes, peeled and diced

3 cups low sodium chicken stock

1 cup filtered water

1 teaspoon sea salt

1 tablespoon honey

Juice of ½ lemon or lime

Generous pinch of saffron threads

Fresh ground pepper and additional sea salt to taste

Garnish with a drizzle of coconut milk, a drizzle of olive oil, or even toasted nuts/seeds

Directions:

Place the 1 cup raw cashews into the 1 cup chicken broth and allow to soak 5-10 minutes. Meanwhile sauté the onion in the coconut oil over medium heat in a large soup pot until translucent. Add the turmeric, berbere, and curry powder, reduce heat and stir. Allow the spices to become fragrant. Add the garlic, making sure not to let it burn.

Put the cashews and soaking broth into a high-speed blender and blend until smooth, about 30 seconds. Pour this liquid into the soup pot along with the onions, garlic, and spices. Add the cauliflower, the sweet potatoes, and the remaining broth and water and allow to simmer covered over medium low heat until the cauliflower and sweet potato chunks are tender.

Using an immersion blender, puree the ingredients until desired consistency. Add the salt, honey, lime juice and saffron threads and stir well. Add fresh ground pepper and additional salt to taste if needed.

Note: You can thin the soup with additional water to desired consistency. You just may have to add a little more seasoning.

Serving Idea: Serve with a tofu skewer and a side green salad.

                                                                                                                                                   

References:

1. Gropper SS, Smith JL. Advanced Nutrition and Human Metabolism 6^th Edition. Belmont, CA: Wadsworth Cengage Learning; 2013.

2. Rong S, Zhao Y, Bao W, et al. Curcuming prevents chronic alcohol-induced liver disease involving decreasing ROS generation and enhancing antioxidative capacity. Phytomedicine.2012 Apr 15;19(6):545-50.

3. Cauliflower. WHFoods Web Site. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13. Accessed January 1, 2014. 

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