This blog entry was inspired by a recent conversation with a good friend of mine who has made the decision to cultivate a healthier dietary lifestyle. I offered to compile a list of basic healthy dietary guidelines with some simple meal suggestions so that he can hopefully make an educated and easy transition. I would like to share these ideas with you and welcome any of your suggestions. So here goes...
Guidelines to a balanced diet:
30-40% of diet to include fresh, local, seasonal vegetables and fruits.
20-30% of diet to include whole grains such as brown rice, oats, whole wheat, corn, and quinoa.
20-30% of diet to include proteins such as fish, tofu, tempeh, beans, and fresh unsalted nuts.
5-10% of diet to include dairy and eggs if these items are consumed.
2% of diet to include fats such as olive oil, butter, or sesame oil.
Meat, alcohol, coffee, sugar, and dairy all make the body acidic and a healthy body should be more alkaline. Vegetables are highly alkaline and even simply adding lemon to water helps.
Good eating habits include eating whole foods, seasonal fruits and veggies, eating in smaller portions, eating regularly, slowly and while relaxed.
Breakfast Ideas:
*Organic plain (you may need to develop your taste buds for this) yogurt with low-fat granola and fresh fruit. Can sweeten with agave nectar or raw honey.
*Oatmeal with raisins, nuts, and cinnamon.
*Whole grain English muffin with all natural peanut butter (no hydrogenated oils!) and sliced banana.
*Fruit salad alone or with a dollop of yogurt.
*Fruit Smoothies: keep frozen fruit in freezer (berries, bananas, mango) and blend with plain yogurt, agave or honey, and whatever spices or healthy compliments you like.
*Hard or soft boiled egg with whole grain toast and a bit of whipped butter (whipped butter is great because it’s the real thing but less fattening).
*Omelet made with one whole egg, 2 whites, and filled with sun-dried tomatoes, herbs and goat cheese.
**can add wheat germ or ground flaxseeds to most of these meals for added nutrients and flavor. If you eat cereal make sure the sugar content is low and fiber is high.
Lunch Ideas:
*Sandwiches made with whole-grain bread (check labels for high fructose corn syrup = not good for you) and fillings such as: hummus, quality turkey slices, and lots of veggies. If possible choose mustard over mayo or go really light, only one slice of cheese, and no oils. Serve with tortilla chips, pretzels, or other quality snack chip or be really good and have veggie sticks, salad or fruit.
*Hearty Mexican food: whole-grain or corn tortillas, black beans, brown rice, salsa, chopped lettuce, a bit of cheddar cheese. No sour cream but you can use a thick plain yogurt, trust me it tastes good!
*Salads with a protein such as garbanzo beans, black bean, chicken, turkey or fish. Be careful of the dressing used. Go for just oil and vinegar, and use just enough to give it flavor. Can add sunflower seeds, sesame seeds, nuts, dried cranberries, goat cheese, etc. Also choose dark leafy green salads over iceberg lettuce.
Italian Chopped Salad (try changing the beans, greens, nuts and dressing to vary):
Canned chickpeas, grape or cherry tomatoes, feta, kalamata olives, pepperoncini peppers, roasted red pepper strips, pine nuts – mix together and marinate in a tiny bit of balsamic vinegar. Serve on a bed of greens and drizzle with olive oil, salt & pepper.
*Last night’s leftovers! See Dinner Ideas for use as lunch dishes as well.
Dinner Ideas:
*Grilled fish (be careful of large tuna steaks as they hold a lot of mercury) with lemon juice, olive oil, herbs and spices. Serve with steamed veggies and brown rice.
*Fajitas: grilled chicken or tofu strips, lightly sautéed peppers/onions/mushrooms, beans, salsa, whole-grain or corn tortillas (no white flour tortillas).
*Whole-grain or spinach pasta with steamed veggies and either tomato sauce or olive oil; serve with green salad.
*Stir-fry: brown rice/udon noodles/rice noodles/whole-wheat pasta, veggies, chicken, low salt soy sauce.
Spicy Stir Fry (can be served warm for dinner or as a cold noodle salad for lunch):
8 oz. whole wheat linguine noodles, 1 Tablespoon peanut oil, 1 cup thinly sliced onion, 2 small cloves minced garlic, 1 ½ cups bok choy chopped, 1 ½ cup broccoli florets, 1/3 cup halved snow peas, ½ red bell pepper thinly sliced, 2 Tablespoons hoisin sauce, 1 Tablespoon garlic-chile sauce, ¼ cup chopped peanuts. (add or delete veggies to taste, change spices/seasonings to taste) Cook pasta according to directions. Saute oil, veggies, and seasonings. Serve over pasta and top with peanuts.
*Homemade chili – beans, diced tomatoes, corn, carrots, spices, etc. Serve with brown rice.
Get your sweet fix by eating a handful of raisins, dates, figs, or dried cranberries. Enjoy frozen yogurt, fresh fruit, or baked fruit. Or splurge on a piece of organic dark chocolate.
Snacks can be: any fruit; cut up sticks of veggies to have on hand and dip in hummus or a yogurt dip made with herbs, garlic, lemon and salt; organic tortilla chips and salsa; a handful of unsalted walnuts, almonds, or brazil nuts; make homemade trail mix out of nuts, raisins, dried cranberries, and sunflower seeds; cottage cheese; yogurt or smoothies.
Incorporate good fats in your diet such as walnuts, almonds, flaxseeds, sunflower seeds, sesame seeds, avocado, flaxseed oil and olive oil.
Look for whole-grains, low sugar, high fiber, low sodium, no food colorings, no high fructose corn syrup, no hydrogenated oils, and especially no preservatives such as MSG, EDTA, BHA, or BHT. Foods containing sodium nitrates/nitrites like sausages, hot dogs and other preserved meats are very bad for you. Limit those sneaky fattening foods like butter on your bread, mayonnaise, salad dressings, and other dressings or sauces.
Healthy food should taste good and you should enjoy it. Don’t focus on what you can’t or should not eat, but rather the abundance of wonderful things you can eat. Eat all the vegetables and fruits you want, whole grains, legumes, nuts, seeds, and fish. It might take a bit for your taste buds to adjust, but once they do you will notice how funky the fatty, fried, sugary, preservative filled foods taste. Go easy on yourself and do the best you can. Know that it may be a bit challenging, but you can do it!!!
If you have a bad food day, that’s ok, just make a conscious decision to eat better the next time you do. There are many things we cannot control in life, but what we put into our mouths and bodies we can. Take control, fuel your body, feel good, look good, and smile knowing that you are on your way to lots of energy and vitality!
Tuesday, April 30, 2013
Tuesday, March 19, 2013
Are You Nuts for Nuts?
After recently indulging in a handful of fresh almonds and Brazil nuts that I soaked overnight, I was definitely feeling nuts for nuts. The rich, meaty taste and delicate crunch of these earthy delicacies reminded me of how satiating they can be. I wanted to consume more than the proportioned handful I gave myself, but the little nutrition angel on my shoulder reminded me about moderation with nut consumption.
Nuts are known to be high in calories and fats, but are nevertheless a part of a healthy diet in moderation. Luckily their high fat content is mostly in monounsaturated fat, A.K.A. the good fat. Yippee! Monounsaturated fat, unlike the big bad saturated fat, is a valuable macro nutrient important in the normal functioning of your amazing body. Nuts also are filled with necessary nutrients such as essential fatty acids, vitamin E, protein, fiber, phytonutrients, and minerals. As part of an enjoyable and healthy diet you can count your serving of nuts as part of the protein group. A portion size of 1/3 cup of nuts is equal to 1 oz. meat. Try incorporating these grounding life sources as a mid morning or mid afternoon snack for an energy boost.
When buying nuts, purchase those that are super fresh, unsalted, and organic if possible. It is best to buy unshelled nuts which have a longer storage life. Nuts can go rancid quickly and you do NOT want to eat rancid nuts as they wreak havoc on your body. Once the shell is removed make sure to store the nuts in closed, glass containers in the fridge or freezer to prevent rancidity. If they are left out at room temperature than you should probably consume them quickly. I also highly recommend soaking your nuts to release their enzymes which will help you digest them better. Place the nuts in a glass cup and cover with water. Allow them to soak overnight, rinse, dry and store in the fridge for up to 2-3 days. You can eat them raw or lightly roast them to bring out their flavor (350 degrees for 5-10 minutes). Yummy!
Good ways to add nuts to your diet aside from just snacking on them include adding them to cereals, granola or muesli, and salads. You can also use them to accentuate casseroles, pastas, vegetable dishes, or encrusting fish, chicken or tofu. I was once served a unique dish that consisted of tofu encrusted with toasted macadamia nuts, spices, and a popular Colombian coconut seasoning called Titote which is normally used to make coconut rice. Oh my goodness was that an explosion of flavor that tantalized my sweet tooth and made me feel instantly transported to a tropical island. So once again, be creative and have fun with Mother Nature's ingredients. Food is a total sensory delight and also livens our spirit. Eat good quality and fresh nuts in moderation and maybe you'll go nuts for nuts!
Facts:
Almonds are highest in protein and fiber.
Pecans and Macadamias are highest in fats.
The peanut is actually a legume.
Varieties of Nuts: almonds, walnuts, pecans, cashews, filberts/hazelnuts, pistachio, Brazil nuts, chestnuts, and pine nuts.
Nuts are known to be high in calories and fats, but are nevertheless a part of a healthy diet in moderation. Luckily their high fat content is mostly in monounsaturated fat, A.K.A. the good fat. Yippee! Monounsaturated fat, unlike the big bad saturated fat, is a valuable macro nutrient important in the normal functioning of your amazing body. Nuts also are filled with necessary nutrients such as essential fatty acids, vitamin E, protein, fiber, phytonutrients, and minerals. As part of an enjoyable and healthy diet you can count your serving of nuts as part of the protein group. A portion size of 1/3 cup of nuts is equal to 1 oz. meat. Try incorporating these grounding life sources as a mid morning or mid afternoon snack for an energy boost.
When buying nuts, purchase those that are super fresh, unsalted, and organic if possible. It is best to buy unshelled nuts which have a longer storage life. Nuts can go rancid quickly and you do NOT want to eat rancid nuts as they wreak havoc on your body. Once the shell is removed make sure to store the nuts in closed, glass containers in the fridge or freezer to prevent rancidity. If they are left out at room temperature than you should probably consume them quickly. I also highly recommend soaking your nuts to release their enzymes which will help you digest them better. Place the nuts in a glass cup and cover with water. Allow them to soak overnight, rinse, dry and store in the fridge for up to 2-3 days. You can eat them raw or lightly roast them to bring out their flavor (350 degrees for 5-10 minutes). Yummy!
Good ways to add nuts to your diet aside from just snacking on them include adding them to cereals, granola or muesli, and salads. You can also use them to accentuate casseroles, pastas, vegetable dishes, or encrusting fish, chicken or tofu. I was once served a unique dish that consisted of tofu encrusted with toasted macadamia nuts, spices, and a popular Colombian coconut seasoning called Titote which is normally used to make coconut rice. Oh my goodness was that an explosion of flavor that tantalized my sweet tooth and made me feel instantly transported to a tropical island. So once again, be creative and have fun with Mother Nature's ingredients. Food is a total sensory delight and also livens our spirit. Eat good quality and fresh nuts in moderation and maybe you'll go nuts for nuts!
Facts:
Almonds are highest in protein and fiber.
Pecans and Macadamias are highest in fats.
The peanut is actually a legume.
Varieties of Nuts: almonds, walnuts, pecans, cashews, filberts/hazelnuts, pistachio, Brazil nuts, chestnuts, and pine nuts.
Tuesday, February 5, 2013
Top Foods to Buy Organic
We have all been told to buy local and organic foods as much as possible, but with the economy as tough as it is buying all organic becomes a financial challenge. So, I decided to research which foods are the most important to buy organic. I examined half a dozen different references to see which items displayed a common theme and here is what I found:
1.) Baby Foods - infants immune and nerve systems are more vulnerable to toxins; try making your own from organic foods.
2.) Stone Fruits (peaches, nectarines, cherries, apricots).
3.) Apples including fresh apples, applesauce, and juice.
4.) Bell Peppers
5.) Celery
6.) Strawberries
7.) Leafy greens such as Spinach and Lettuce
8.) Grapes including raisins, juice and wines.
9.) Potatoes
10.) Carrots
11.) Green Beans
12.) Hot peppers
13.) Cucumbers
14.) Bananas - this one is questionable as some say these are definites to buy organic where others say they are safe. I would go for organic if possible because they usually come from foreign countries where laws are different, and also they are gassed and fumigated for shipping.
15.) Dairy Products (milk, yogurt, cheese, butter) - high fat foods retain chemicals such as pesticides and herbicides, also may contain antibiotics and growth hormones.
16.) Rice
17.) Meat, Poultry & Eggs - contain antibiotics and hormones.
18.) Corn - because much of our corn is now genetically modified and actually has pesticides already contained in its DNA. Yuck!
19.) Soybeans - also genetically modified.
20.) Raspberries
For more information on organic products and locally grown foods see the following websites:
The Organic Consumers Association at http://www.organicconsumers.org/
Local Harvest at http://www.localharvest.org/
Consumer Reports at http://www.consumerreports.org/
Eat healthy. Be happy!
1.) Baby Foods - infants immune and nerve systems are more vulnerable to toxins; try making your own from organic foods.
2.) Stone Fruits (peaches, nectarines, cherries, apricots).
3.) Apples including fresh apples, applesauce, and juice.
4.) Bell Peppers
5.) Celery
6.) Strawberries
7.) Leafy greens such as Spinach and Lettuce
8.) Grapes including raisins, juice and wines.
9.) Potatoes
10.) Carrots
11.) Green Beans
12.) Hot peppers
13.) Cucumbers
14.) Bananas - this one is questionable as some say these are definites to buy organic where others say they are safe. I would go for organic if possible because they usually come from foreign countries where laws are different, and also they are gassed and fumigated for shipping.
15.) Dairy Products (milk, yogurt, cheese, butter) - high fat foods retain chemicals such as pesticides and herbicides, also may contain antibiotics and growth hormones.
16.) Rice
17.) Meat, Poultry & Eggs - contain antibiotics and hormones.
18.) Corn - because much of our corn is now genetically modified and actually has pesticides already contained in its DNA. Yuck!
19.) Soybeans - also genetically modified.
20.) Raspberries
For more information on organic products and locally grown foods see the following websites:
The Organic Consumers Association at http://www.organicconsumers.org/
Local Harvest at http://www.localharvest.org/
Consumer Reports at http://www.consumerreports.org/
Eat healthy. Be happy!
Tuesday, January 22, 2013
Cranberries
Mmm, those beautiful bright red tart cranberries make such a wonderful addition to so many dishes. I love to put dried cranberries into my homemade granola which always gets rave reviews. Dried cranberries are also delicious in quickbreads, muffins and trail mix; and add color, texture, and nutrients. Fresh or frozen cranberries are traditionally used for cranberry sauce during the holidays or in jellies. And of course there is the luscious taste of cranberry juice that is ever so popular for breakfast, or mixed with club soda as a sparkling refreshing summer afternoon drink.
So aside from the festive color, tart flavor and interesting texture that they add to dishes, what do they do for your body? Well cranberry juice is commonly known to be beneficial in preventing problems of the urinary tract. It may be helpful to drink cranberry juice that is low in sugar to reduce symptoms and relieve mild urinary bladder infections. Cranberries are nutritious and contain valuable phytonutrients, but their main purpose (aside from culinary enjoyment) is in the prevention of urinary tract infections.
Yummy and Easy Homemade Granola Recipe
**You can alter the quantities & types of nuts/fruits/spices to create all sorts of neat flavors.**
6 cups rolled oats (not quick!)
1 cup sliced almonds
1 cup chopped pecans
1/4 cup ground flax seed (or sub wheat germ)
1/2 cup brown sugar
Cinnamon and nutmeg to taste
Pinch of salt
1/2 cup high quality vegetable oil
1/4 cup honey
1 teaspoon vanilla extract
1 cup dried cranberries
1 cup raisins
Mix all dry ingredients except dried fruit in a large bowl. In a small saucepan heat oil and honey until they are blended. Add vanilla extract and then stir liquid mix into dry ingredients. Mix well and dump evenly onto a sheet pan. Bake about 25 - 30 minutes at 325 degrees (checking and stirring every 10 minutes to prevent the sides from overly browning). Meanwhile place dried fruit in a large bowl. When the granola comes hot out of the oven dump it in to the bowl on top of the fruits. Let cool before mixing. When cooled down stir thoroughly. Store in a tupperware container and enjoy.
So aside from the festive color, tart flavor and interesting texture that they add to dishes, what do they do for your body? Well cranberry juice is commonly known to be beneficial in preventing problems of the urinary tract. It may be helpful to drink cranberry juice that is low in sugar to reduce symptoms and relieve mild urinary bladder infections. Cranberries are nutritious and contain valuable phytonutrients, but their main purpose (aside from culinary enjoyment) is in the prevention of urinary tract infections.
Yummy and Easy Homemade Granola Recipe
**You can alter the quantities & types of nuts/fruits/spices to create all sorts of neat flavors.**
6 cups rolled oats (not quick!)
1 cup sliced almonds
1 cup chopped pecans
1/4 cup ground flax seed (or sub wheat germ)
1/2 cup brown sugar
Cinnamon and nutmeg to taste
Pinch of salt
1/2 cup high quality vegetable oil
1/4 cup honey
1 teaspoon vanilla extract
1 cup dried cranberries
1 cup raisins
Mix all dry ingredients except dried fruit in a large bowl. In a small saucepan heat oil and honey until they are blended. Add vanilla extract and then stir liquid mix into dry ingredients. Mix well and dump evenly onto a sheet pan. Bake about 25 - 30 minutes at 325 degrees (checking and stirring every 10 minutes to prevent the sides from overly browning). Meanwhile place dried fruit in a large bowl. When the granola comes hot out of the oven dump it in to the bowl on top of the fruits. Let cool before mixing. When cooled down stir thoroughly. Store in a tupperware container and enjoy.
Wheat Germ - What Is It?
"What exactly is wheat germ?" a friend of mine recently asked, and I so profoundly replied "Uh, the germ of wheat." Well it IS the germ of a wheat kernel but what exactly does that mean? A wheat kernel is composed of many different parts such as the endosperm, the bran and the germ. The germ of the wheat is actually the embryo, or the future life, of the kernel and is rich in nutrients and flavor. Because the germ contains a lot of oil it has the potential to go rancid. This can interfere with shelf life of wheat and is one of the reasons that wheat is subject to refining and processing. We remove the most valuable properties of the wheat kernel, the bran and the germ, to make wheat easier to cook and chew, more attractive, and to last longer. Interesting huh.
Wheat germ is an excellent source of vitamin E (wheat germ oil being one of the best), B vitamins (Niacin B3, Thiamin B1, Pyridoxine B6, Choline, Folic Acid, Inositol, and Paba), and several important minerals (selenium, manganese, zinc, magnesium, phosphorus, potassium, chromium, copper, iron and molybdenum). It is also a great way to get fiber, protein, and essential fatty acids. According to Chinese medicine wheat germ has a healing and sustaining effect on the nerves, can help treat occasional mild depression, and nurtures the yin. Sounds good to me!
Wheat germ has a breadcrumb like texture and a rich nutty flavor. To incorporate more of this amazing source of nutrition into your life you can add it to all sorts of baked goods (sub for 1/2 cup of flour) or sprinkle it in smoothies, cereal, oatmeal, yogurt, fresh fruit salads, veggie salads, ice cream, or granola recipes (see past blog for granola recipe and sub for the ground flax seed). You can also substitute wheat germ for bread crumbs and sprinkle it on casseroles or homemade mac n cheese. Or make your PB & J sandwich more nutritious by sprinkling on some wheat germ for added flavor and texture. Have fun and experiment with this super grain and even make a savory pie crust with wheat germ and butter, and fill with veggies and cheese. Gourmet nutrition!
A note on storage, (like most grains, seeds and nuts) purchase fresh in smaller quantities from bulk bins or in vacuum sealed bags. Store wheat germ in an airtight container in the fridge for up to 3 months or in the freezer for up 6 months. You can toast the wheat germ to bring out more of its nutty flavor. And please remember that wheat, although very nutritious, is one of the most common allergies and also contains oxalates that people with a history of kidney stones should avoid. So just be aware how your body reacts to it, as everyone is different.
Now it is time for one of my famous recipes. This is a crumb cake that I make which always gets rave reviews. Remember you can tweak this recipe if you want by changing the fruit or omitting it altogether and/or adjust the spices to your taste. Cooking and baking is about having fun, being creative, and letting your spirit smile.
Strawberry Nutmeg Crumb Cake - serves 8-10
**make sure ingredients are at room temperature before beginning to bake**
2 cups all-purpose flour
1/2 cup wheat germ
1 cup firmly packed brown sugar
3/4 cup granulated white sugar
3/4 Tablespoon ground nutmeg
1 teaspoon salt
1/4 teaspoon ground ginger
3/4 cup high quality vegetable oil
2 teaspoons baking powder
1 cup sour cream
2 eggs, lightly beaten
about 1 cup sliced fresh strawberries (this amount may vary slightly)
1 cup chopped nuts
1 tablespoon white sugar mixed with 1 teaspoon ground cinnamon for topping cake
Grease a 9" round springform pan and set aside. Position oven racks in the center of the oven and preheat oven to 350 degrees.
Place flour, wheat germ, brown sugar, white sugar, nutmeg, salt, and ginger together in a large bowl and whisk well. Make a well in the middle of the dry ingredients and pour in the oil. Stir until the mixture looks like a streusel and then remove 3/4 cup of this mix to set aside for later use.
Stir the baking powder into the large bowl of the mixture. Add the sour cream and eggs and beat with an electric beater until smooth (do not over beat). Scrape the batter into the prepared pan and smooth the surface with a spatula. Evenly place the sliced strawberries on top lightly pushing them down into the batter just so they seem to "stick" but not so much that they are covered with batter. Next take the "streusel" mixture that you set aside and evenly distribute over the top. Top it off with the chopped nuts and the cinnamon/sugar sprinkle.
Bake until the cake springs back when lightly touched in the center with your fingertips and a skewer inserted comes out clean. This should be about 50-60 minutes, but ovens vary so watch closely so that you do not over bake it. If the top starts browning you can cover the cake loosely with aluminum foil.
Let cool at least 20 minutes and then enjoy!
Wheat germ is an excellent source of vitamin E (wheat germ oil being one of the best), B vitamins (Niacin B3, Thiamin B1, Pyridoxine B6, Choline, Folic Acid, Inositol, and Paba), and several important minerals (selenium, manganese, zinc, magnesium, phosphorus, potassium, chromium, copper, iron and molybdenum). It is also a great way to get fiber, protein, and essential fatty acids. According to Chinese medicine wheat germ has a healing and sustaining effect on the nerves, can help treat occasional mild depression, and nurtures the yin. Sounds good to me!
Wheat germ has a breadcrumb like texture and a rich nutty flavor. To incorporate more of this amazing source of nutrition into your life you can add it to all sorts of baked goods (sub for 1/2 cup of flour) or sprinkle it in smoothies, cereal, oatmeal, yogurt, fresh fruit salads, veggie salads, ice cream, or granola recipes (see past blog for granola recipe and sub for the ground flax seed). You can also substitute wheat germ for bread crumbs and sprinkle it on casseroles or homemade mac n cheese. Or make your PB & J sandwich more nutritious by sprinkling on some wheat germ for added flavor and texture. Have fun and experiment with this super grain and even make a savory pie crust with wheat germ and butter, and fill with veggies and cheese. Gourmet nutrition!
A note on storage, (like most grains, seeds and nuts) purchase fresh in smaller quantities from bulk bins or in vacuum sealed bags. Store wheat germ in an airtight container in the fridge for up to 3 months or in the freezer for up 6 months. You can toast the wheat germ to bring out more of its nutty flavor. And please remember that wheat, although very nutritious, is one of the most common allergies and also contains oxalates that people with a history of kidney stones should avoid. So just be aware how your body reacts to it, as everyone is different.
Now it is time for one of my famous recipes. This is a crumb cake that I make which always gets rave reviews. Remember you can tweak this recipe if you want by changing the fruit or omitting it altogether and/or adjust the spices to your taste. Cooking and baking is about having fun, being creative, and letting your spirit smile.
Strawberry Nutmeg Crumb Cake - serves 8-10
**make sure ingredients are at room temperature before beginning to bake**
2 cups all-purpose flour
1/2 cup wheat germ
1 cup firmly packed brown sugar
3/4 cup granulated white sugar
3/4 Tablespoon ground nutmeg
1 teaspoon salt
1/4 teaspoon ground ginger
3/4 cup high quality vegetable oil
2 teaspoons baking powder
1 cup sour cream
2 eggs, lightly beaten
about 1 cup sliced fresh strawberries (this amount may vary slightly)
1 cup chopped nuts
1 tablespoon white sugar mixed with 1 teaspoon ground cinnamon for topping cake
Grease a 9" round springform pan and set aside. Position oven racks in the center of the oven and preheat oven to 350 degrees.
Place flour, wheat germ, brown sugar, white sugar, nutmeg, salt, and ginger together in a large bowl and whisk well. Make a well in the middle of the dry ingredients and pour in the oil. Stir until the mixture looks like a streusel and then remove 3/4 cup of this mix to set aside for later use.
Stir the baking powder into the large bowl of the mixture. Add the sour cream and eggs and beat with an electric beater until smooth (do not over beat). Scrape the batter into the prepared pan and smooth the surface with a spatula. Evenly place the sliced strawberries on top lightly pushing them down into the batter just so they seem to "stick" but not so much that they are covered with batter. Next take the "streusel" mixture that you set aside and evenly distribute over the top. Top it off with the chopped nuts and the cinnamon/sugar sprinkle.
Bake until the cake springs back when lightly touched in the center with your fingertips and a skewer inserted comes out clean. This should be about 50-60 minutes, but ovens vary so watch closely so that you do not over bake it. If the top starts browning you can cover the cake loosely with aluminum foil.
Let cool at least 20 minutes and then enjoy!
Thursday, May 26, 2011
Heaven Found at Juliette et Chocolat.
About a 10 minute walk from my studio apartment in Montreal was a little piece of heaven...a restaurant devoted to chocolate. On the corner of the hip streets of St. Laurent and Prince Arthur lies Juliette et Chocolat. A large airy space filled with sunshine, happy people and lots of chocolate. As soon as you walk in the chocolate greets and beckons you to come hither. A glass case filled with myriad flavors of petite chocolate squares pleases the eye and fills one with temptation while waiting for a table. Once seated, a server outfitted with a dark chocolate colored ensemble and bright red puffy chef's hat hands you the chocolate lovers bible (a.k.a menu). The challenge began as I pondered which delectable to indulge in. Do I want chocolate to drink or to eat, or do I want to try a savory crepe? Since I was eager to find a really good hot chocolate to drink I decided on that. With choices such as traditional hot chocolate, grandma's style hot chocolate, classic hot chocolate, dark vintages, milk vintages, and even alcoholic chocolate drinks, I got lost in a euphoric daze. The server's friendly "Bonjour Madame" brought me back to the present and I decided on ordering a dark hot chocolate with milk chocolate drizzle and a scoop of vanilla ice cream.
While I waited I observed the hustle and bustle of the surroundings. People coming in to the restaurant with child like giddiness, waiters moving around like the elves in a Willa Wonka factory, and happy customers leaving while seemingly riding a chocolate high. I noticed what others seated next to me had ordered and everything looked heavenly and delicious. There was chocolate fondue with fresh fruits and snacks, delectable savory crepes, bountiful salads, and perfectly placed brownies with a side of ice cream and caramel drizzle. It is a good thing that my neighbors were captivated by their own meals so that they did not see me salivating like a dog waiting for a thick steak.
Finally my drink arrived and it was exactly what I had anticipated...a rich, velvety chocolate drink complemented by the cool soothing ice cream. It was like eating a liquid brownie sundae. Yummm. I embarrassingly scraped the glass clean like a little kid making sure to get every last drop and was left with a big smile. Juliette et Chocolate is a bustling, lively, unique restaurant that will satisfy every chocolate lovers fantasy and can even bring out the kid in you again. I highly recommend this exotic little piece of heaven to anyone who loves chocolate, desserts, or simply good food.
While I waited I observed the hustle and bustle of the surroundings. People coming in to the restaurant with child like giddiness, waiters moving around like the elves in a Willa Wonka factory, and happy customers leaving while seemingly riding a chocolate high. I noticed what others seated next to me had ordered and everything looked heavenly and delicious. There was chocolate fondue with fresh fruits and snacks, delectable savory crepes, bountiful salads, and perfectly placed brownies with a side of ice cream and caramel drizzle. It is a good thing that my neighbors were captivated by their own meals so that they did not see me salivating like a dog waiting for a thick steak.
Finally my drink arrived and it was exactly what I had anticipated...a rich, velvety chocolate drink complemented by the cool soothing ice cream. It was like eating a liquid brownie sundae. Yummm. I embarrassingly scraped the glass clean like a little kid making sure to get every last drop and was left with a big smile. Juliette et Chocolate is a bustling, lively, unique restaurant that will satisfy every chocolate lovers fantasy and can even bring out the kid in you again. I highly recommend this exotic little piece of heaven to anyone who loves chocolate, desserts, or simply good food.
Wednesday, April 27, 2011
Montreal and Food
I am currently in Montreal exploring and will be writing a few blogs on food in this culturally vibrant city. First entry...
La Panthere Verte, 2153 Mackay St, Montreal, Quebec:
After a leisurely afternoon visit to the Musee des Beaux Arts admiring classic as well as eclectic modern art my stomach started growling, reminding me to pay attention to it and not the art anymore. I knew that a raw foods café was right around the corner, although it was one I had already tried at a different location, but I thought I would check out this locale as well. As I came upon it I saw hidden right next door a little café with a green version of the pink panther painted on it and the writing La Panthere Verte. I was intrigued and popped my head in to check it out. To my surprise it was a vegetarian café and a respite for my wallet considering the raw foods restaurant is quite expensive. This cute, airy café had freshly made soups, sandwiches and drinks that catered to my price range of $4-$10 so I was sold.
Looking around the café I noticed the décor had elements of being in a Dr. Seuss version of the rainforest. The walls were white with hand painted motifs of wild plants and exotic animals, accented with other walls painted green, or of brick. Vibrant plants hung down from the ceiling making me feel at home, while the tables were designed with tree trunk bases and wooden tops. Immediately I felt soothed, relaxed, and after moving my eyes to the menu…ready to eat. The menu was written on a chalkboard and consisted of sandwiches such as falafel, tofu bbq, veggie burgers and soups such as tempeh stew or squash soup served with pita. Also there was an extensive drink menu, desserts, and a cooler with premade goodies to take home. I am a huge falafel fan and like to try it every where I go, so I decided on that. After a bit of confusion with their ordering system, a young pretty blond woman with a colorful scarf in her hair smiled at me and placed my falafel on the counter to pick up. I must admit at first it didn’t look like much, but discovered half way through that this was going to be adequate to satisfy my hunger. The falafel was super tasty and of the green variety (this is something I need to research as I do not know why some falafel is green and other is yellow), and it filled a thick whole grain pita pocket. The pita had just a tiny slit in it, so I am not sure how they stuffed it full of falafel balls, shredded carrots, coleslaw, tahini dressing and sprouts, but didn’t want to question and rather just enjoy. It was delicious, filling, and priced within my budget, so I couldn’t complain. What a pleasant surprise this little café was and a nice way to finish off my afternoon. But, I still couldn’t resist the temptation to go next store to the raw foods café and pick up dessert to enjoy later. A day of visual art and culinary art was a perfect way to endure a cool, rainy spring day in Montreal.
La Panthere Verte, 2153 Mackay St, Montreal, Quebec:
After a leisurely afternoon visit to the Musee des Beaux Arts admiring classic as well as eclectic modern art my stomach started growling, reminding me to pay attention to it and not the art anymore. I knew that a raw foods café was right around the corner, although it was one I had already tried at a different location, but I thought I would check out this locale as well. As I came upon it I saw hidden right next door a little café with a green version of the pink panther painted on it and the writing La Panthere Verte. I was intrigued and popped my head in to check it out. To my surprise it was a vegetarian café and a respite for my wallet considering the raw foods restaurant is quite expensive. This cute, airy café had freshly made soups, sandwiches and drinks that catered to my price range of $4-$10 so I was sold.
Looking around the café I noticed the décor had elements of being in a Dr. Seuss version of the rainforest. The walls were white with hand painted motifs of wild plants and exotic animals, accented with other walls painted green, or of brick. Vibrant plants hung down from the ceiling making me feel at home, while the tables were designed with tree trunk bases and wooden tops. Immediately I felt soothed, relaxed, and after moving my eyes to the menu…ready to eat. The menu was written on a chalkboard and consisted of sandwiches such as falafel, tofu bbq, veggie burgers and soups such as tempeh stew or squash soup served with pita. Also there was an extensive drink menu, desserts, and a cooler with premade goodies to take home. I am a huge falafel fan and like to try it every where I go, so I decided on that. After a bit of confusion with their ordering system, a young pretty blond woman with a colorful scarf in her hair smiled at me and placed my falafel on the counter to pick up. I must admit at first it didn’t look like much, but discovered half way through that this was going to be adequate to satisfy my hunger. The falafel was super tasty and of the green variety (this is something I need to research as I do not know why some falafel is green and other is yellow), and it filled a thick whole grain pita pocket. The pita had just a tiny slit in it, so I am not sure how they stuffed it full of falafel balls, shredded carrots, coleslaw, tahini dressing and sprouts, but didn’t want to question and rather just enjoy. It was delicious, filling, and priced within my budget, so I couldn’t complain. What a pleasant surprise this little café was and a nice way to finish off my afternoon. But, I still couldn’t resist the temptation to go next store to the raw foods café and pick up dessert to enjoy later. A day of visual art and culinary art was a perfect way to endure a cool, rainy spring day in Montreal.
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