A Fresh Take on Food Oct/Nov 2010

Home Preserving for the Creative Cook

Red Wine Poached Pears & more

seasonal recipes…

Nadia G.’s Bitchin’ Kitchen .

Are you a Gourmet Bachelor?

©Simplicious October/November 2010 www.simpliciousmag.com

A Fresh Take on Food Oct/Nov 2010

Editor-in-Chief/Publisher Jennifer Spaide

Contributor Chelsea Fyrberg

Tech Support Jeremy Sanderson

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Jennifer Spaide jennifer@simpliciousmag.com

PO Box 813, New Canaan, CT 06840 (203) 247-2002

© 2010 All Rights Reserved. Simplicious / Jennifer Spaide

As reluctant as I am to give up the warm days and long nights of summer, I must admit that there is something about the crisp autumn air and changing of the leaves that awakens the spirit.

Fall holds many fond memories for me. My great grandmother’s applesauce was nothing short of perfection… sweet and cinnamon spicy. She’d always cook up a huge batch with the fall harvest and we’d reap the benefits for the next year. As much as I try to recreate it, my own versions never quite match up to the memory. When I was a child my grandparents started a tradition of scratching each of their grandchildren’s names on a pumpkin as it was growing in their garden. Scratching the pumpkin this way causes the rind to scar. When autumn hit, and the pumpkins were ready to harvest, it was always a much anticipated event to scrapple around the dried up vines looking for the pumpkin that bore our name. Not to mention, fall encompasses, undoubtedly one of my favorite holidays: Thanksgiving. It’s not so much the typical holiday fare as it is the tradition of the whole family- immediate and extended- gathering together, relaxing, laughing, enjoying, and yes, eating. For me, no other holiday brings the family together around food quite like Thanksgiving. Or is it the food bringing family together around Thanksgiving? What are some of your favorite fall memories or traditions? Happy autumn, Jen Spaide

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Contents Nadia G & the Bitchin Kitchen… pg 4 Cooking Channel’s Newest Star Bird’s Eye View… pg 5 Choosing Organic Poultry

Simplicious Picks… pg 9 Fave Items for Green Living Sweatin’ the Spicy Stuff… pg 10 Health Benefits of Capsaicin

Put ‘em Up with Sherri Brooks Vinton… pg 11 Home Preserving for the Creative Cook Spira-wha?! Spira-who?!... pg 13 Super powers of Spirulina

Spaghetti Squash… pg 15 A Healthy Alternative to Pasta The Skinny on Fat… pg 16 The Good, Bad and Ugly

The Gourmet Bachelor… pg 19 Local Ingredients, Global Flavor

Red Wine Poached Pears…pg 7

Autumn Kale Salad…pg 6

Burdock Root & Shiitake Stir-Fry… pg 14

Better Butter…pg 17

Mexican Sloppy Joes…pg 21

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The Bitchin’ Kitchen You might recognize this blonde bombshell from her hit web series, but Nadia G., host of Bitchin’ Kitchen, is Cooking Channel’s newest star. Nadia grew up in Montreal where the kitchen was always the heart of her large, food-obsessed Italian family. Everyone would sit around the table and “mangia mangia” on great food while talking about everyday situations. “There is something about food that can soothe you and allow you to open up and express yourself,” says Nadia. But growing up in the drama of a “loud, nutty Italian family,” comedic relief was a necessity for this wildly witty cook. You had to learn to laugh about things and not take life too seriously. And that’s what Bitchin’ Kitchen is all about… making light of everyday situations while cooking up good food. Truly an extension of herself, Bitchin Kitchen embodies the three

things Nadia is most passionate about, “Food, rock n roll, and um… I forgot the third one… Oh yeah, Comedy!” While living in Montreal exposed Nadia to a variety of world cuisines, her cooking always comes back to the Casalinga style of Italian home cooking she grew up with. “It’s all about using the freshest ingredients and letting them speak for themselves.” Nadia believes good cooking doesn’t have to be complicated… everyone can make a good meal. Just have fun and don’t be afraid to mess up once in a while. “Express yourself!” Her premier episode is called Bag ‘Em Tag ‘Em and will show viewers how to cook sexy, yet satisfying, meals to seal the deal with the man of your dreams. Episodes also features her select team of Food Correspondents, including Spice Agent- the spice guy, Panos- the fish guy, and Hans- the eye candy. Okay, fine, he’s really the food and nutrition expert, who just so happens to have a killer bod and like going shirtless. Visit Cooking Channel for Nadia G’s full bio and visit her website to learn more about the Bitchin Lifestyle!

The Hot Toddy Makes 1 cup The Hot Toddy is an age-old medicinal drink that the Irish (although some argue Scottish) would consume during the cold and flu season. It’s warming to a cold body, the alcohol is a natural cough suppressant, honey is soothing to a sore throat and the citrus and spices have antibacterial properties. You can also try using apple cider instead of tea, or orange instead of lemon.

2-3 cloves 1 cinnamon stick Slice of lemon 6 oz boiling water Honey, to taste Shot of whiskey

In a tea cup place the spices and lemon. Top with boiling water, cover and let steep for 2-3 minutes. Add in honey and whiskey. Sip and relax. You can make a big batch on the stovetop by gently simmering water (or cider) with the spices, then ladle into individual cups, then add the sweetener and whiskey.

©Simplicious October/November 2010 www.simpliciousmag.com

A Bird’s Eye View By Chelsea Fyrberg With Thanksgiving right around the corner, it is a good time to start thinking turkey. Year after year we find ourselves pawing through oversized poultry in attempt to prepare the most succulent bird for our families. The lower price of conventionally raised meat often outweighs the nutritional benefits and humane farming practices of organically raised, but we must ask ourselves, “What are we truly voting for?” The dark side of conventionally raised meat Farming has become so industrialized and mechanized that many conventional farms are like factories. Emerson once wrote, “You have just dined, and however scrupulously the slaughterhouse is concealed in the graceful distance of miles, there is complicity.” Largely hidden from view, every year over 250 million turkeys are raised on factory farms and killed in our nation's slaughterhouses. Their suffering often goes unseen and their cries unheard. Factory farms conventionally raise turkeys in metal cages with no access to light or fresh air, confined together with thousands of birds in one building. Antibiotics: a threat to mankind An estimated 70% of all antibiotics used in the United States are given to farm animals. Today antibiotics are routinely fed to poultry on industrial farms to promote faster growth and to compensate for the unsanitary conditions in which they are raised. The FDA claim antibiotics in meat pose a "serious public health threat" because the drugs create antibiotic-resistant bacteria that can infect humans who eat it. It has been estimated that at least 18,000 Americans die every year from drug-resistant infections. Organic food isn't a luxury. It is how food is supposed to be. Collectively, evidence supports that organic food is safer, more nutritious, and better for you than non-organic food. Certified organic turkey, if also raised “free range” or “cage-free”, will not have been kept in crowded, stressful conditions as factory-farmed turkeys are. They will have been exposed to natural light and regularly allowed to walk about in a pasture or barn. Organic meat offers consumers a host of health benefits, as well. Studies have proven that organic foods contain, on average, 25 percent higher concentration of nutrients than their conventional counterparts. Choosing organic turkey this Thanksgiving is a simple way to reduce our consumption of toxic pesticides and food additives, and increase our nutrient intake.

What are you voting for? Every food purchase is a vote. We might be tempted, as individuals, to think that our small actions don't matter, that one meal can't make a difference. But each meal, each bite of food, has a rich history as to how and where it was raised. As Ghandi once stated, “Be the change you want to see in the world.” Our purchases, our votes, will determine the way ahead.

Chelsea Fyrberg is a holistic nutritionist and the owner of Nutrition Simplified, a wellness consulting company in Southern Maine devoted to inspiring and motivating individuals to create positive changes, resulting in a healthier and happier lifestyle. For more information, please visit www.NutritionSimplified.net

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Autumn Kale Salad Serves 4-6

The acidity of the vinegar and the warmth of the butternut squash wilts the kale leaves just enough to take the bitter edge off while still retaining its al-dente bite. You can certainly sauté your kale lightly first if you prefer. 2 bunches dinosaur kale 1 small butternut squash Provolone cheese, cubed 2 tbsp balsamic vinegar 3 tbsp extra virgin olive oil 1.5 tbsp maple syrup Chili powder Pancetta Salt and Pepper Preheat oven to 375 degrees. Peel, seed and dice the butternut squash. Drizzle with olive oil, sprinkle lightly with salt and chili powder. Toss well, spread out on baking sheet and roast until tender. Meanwhile, thinly slice the kale and wash thoroughly. Place the pancetta in a hot skillet and brown on both sides. Remove and drain on a paper towel. Make a vinaigrette by whisking together the vinegar, oil and syrup. Season with salt and pepper to taste. To serve, toss the kale together with the vinaigrette, roasted squash. Top with provolone and pancetta before serving.

Thanksgiving Quinoa Serves 6-8

I am one of a very small breed of individuals that doesn’t fawn over stuffing at Thanksgiving time. So I wanted to create a dish that would be a viable substitute. What I came up with was Thanksgiving Quinoa. All the same flavors you love in your stuffing, in a healthy grain salad. 1 cup quinoa Broth or water, for quinoa ½ cup chopped pecans 1 cup chopped celery, about 2-3 stalks ½ cup diced red onion ½ cup dried cherries 1 cup shredded purple cabbage ½ cup sliced scallions 2 tbsp apple cider vinegar 1 tbsp orange juice 1 tbsp honey mustard 4 tbsp walnut oil Salt and Pepper Cook quinoa according to package directions. Let cool. Mix with nuts, celery, onion, cherries, cabbage and scallions. Combine the vinegar, juice, mustard and oil to make a vinaigrette. Pour into the quinoa salad and mix well.

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Red Wine Poached Pears with Cambozola Sweet Cream Serves 6-8

If you love blue or gorgonzola cheese with honey, you’ll love this Cambozola sweet cream. 1.5L red wine 3 cups water 1 cup honey, plus 3 tbsp 12 cloves 6 cinnamon sticks 12 cardamom pods 6-8 Bosc pears 8 oz mascarpone cheese ¼ lb Cambozola cheese (or any creamy blue) Chopped nuts for garnish In a large pot, combine the wine, water, 1 cup honey, and spices. Bring to a gentle simmer over medium heat. Peel the pears, and using a melon baller, scoop out the seeds from the bottom (underside) of the pear. Gently place the pears in the simmering wine and poach until tender when pierced with a small knife or skewer. Timing will vary depending on size of pears as well as their ripeness. Once pears are tender, remove pot from heat and allow the pears to cool to room temperature in the poaching wine. The longer the pears hang out in the liquid, the better they’ll be.

When ready, remove the pairs from the liquid and set aside. Place about 2 cups of the liquid in a small saucepan, bring to a boil, then simmer until reduced to about ½ - ¾ cup and has a syrupy consistency. Cool. Make the Cambozola sweet cream by combining the mascarpone, Cambozola and 3 tbsp honey in a food processor and process until creamy. Sweeten with more honey if desired. To serve, place a pear on the plate with a dollop of sweet cream and drizzle of the red wine syrup.

Truffle Mac n’ Cheese Serves 6-8 As a well-known member of the comfort food family, mac n’ cheese has a long standing history of being able to warm a cold body, mend a broken heart, uplift a sunken soul, and turn that frown upside down. Consume in moderation or it could also increase your waistline. 1 lb cavatappi pasta 1 stick butter ¼ cup flour 1 ½ cup milk 4 oz marscapone cheese 4 oz fontina, shredded 4 oz aged cheddar, shredded 4 oz gruyere, shredded 1 tsp salt ½ tsp black pepper 3 tbsp white truffle oil ½ cup Panko bread crumbs Preheat oven to 350˚. Cook pasta according to package directions. Set aside. In a separate saucepan, melt the butter over medium heat. Whisk in the flour and let cook for 2-3 minutes until it begins to brown lightly. Whisk in the milk and mascarpone cheese. Combine the shredded cheeses and set ½ cup aside. Mix the rest in with the mascarpone sauce. Let it gently simmer over low heat until the cheeses have all melted together. Add the truffle oil. …recipe continued on next page…

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…Truffle Mac n Cheese, continued… Combine the pasta and cheese sauce, mixing well. Pour the mac n’ cheese into a greased baking dish. Mix together the reserved ½ cup of cheese and the panko bread crumbs then sprinkle over the pasta. Bake the mac n cheese for 15-20 minutes, or until the top is golden brown and the edges are bubbling.

Asian Turkey Dumplings Serves 4-6 Wrapping these “dumplings” in cabbage makes them healthier than their doughy counterparts. But you can really use any leafy green for this. Dumplings: Chinese cabbage 3.5 oz shiitake ½ onion 2 garlic cloves 2 scallions 1/5 lb ground turkey 1” ginger, grated 1 tbsp soy sauce 1 tsp sesame oil Sauce: ¼ cup soy ¼ cup water 4 tbsp agave 1 tbsp sesame oil Dash of chili flakes (optional) Combine the sauce ingredients and set aside. Preheat the oven to 375˚. Bring a large pot of salted water to a boil. Slice off the bottom of the Chinese cabbage and remove the individual leaves. You’ll need 8-12 leaves. Place them in the boiling water and wilt for 3-5 minutes. Drain and set aside. Prepare the filling by placing the shiitakes, onion, garlic and scallions in a food processor and processing until finely chopped. Mix the veggies with the turkey, ginger, soy sauce and sesame oil until well combined.

Lay out the cabbage leaves. Place a spoonful (about the size of a two golf balls) of the turkey mixture at one end and then roll it up, folding in sides, like a burrito. Place the dumplings into a greased baking dish and pour the sauce overtop. Bake the dumplings for 30-40 minutes, until fully cooked through. Serve with brown rice and veggies.

Nibble on this… Ginger has long been known to be helpful with preventing nausea, vomiting, morning sickness and motion sickness. But research is now showing that it also has anti-inflammatory properties, helpful for treating arthritis symptoms, and blood thinning properties similar to aspirin. Additionally, ginger helps to boost the immune system, relieve gas and stimulate digestion. When used fresh in meat and bean dishes, ginger helps to break down proteins making these foods easier to digest. It relieves intestinal spasms, increases appetite, dispels gas, acts as a diuretic, promotes circulation, stimulates energy, promotes heat, neutralizes toxins, and helps cleanse the body.

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Simplicious Picks… Fave Green Kitchen Gadget: Countertop Bag Dryer

My great-grandmother, Mamie, used to rinse out plastic bags of all shapes and sizes, hang them up to dry on her clothes line, and then reuse them. Having inherited her thrifty Scottish blood, and desire to reduce waste, it irks me every time I through out a plastic baggy. So I went out and got one of these countertop bag dryers. They make reusing plastic bags second-nature. Just rinse, dry, reuse. It’s no clothesline, but I think Mamie would be proud. I am able to reduce my waste, protect the environment, and save a little money! Check out Gaiam and A Greener Kitchen to purchase.

Fave Natural Health Book: Whole Foods Companion- A Guide for Adventurous Cooks, Curious Shoppers, and Lovers of Natural Foods

About a year and a half ago I was in Atlanta and was told about the small natural foods store & café, Nuts ‘N Berries. I went in just to browse around and ended up buying this book on a whim. Well that whim has turned out to be one of my best book purchases ever, as Whole Foods Companion rarely leaves my desk and is one of my constant go-to references. Written by Dianne Onstad, WFC gives general information, buying tips, culinary uses, and health benefits of just about every fruit, veggie, grain, legume, nut, seed, herb and spice you can imagine.

Fave New Food Addiction: Prometheus Springs Lychee Wasabi Spice Elixir

Prometheus Springs Lychee Wasabi Capsaicin Spiced Elixir. One sip and you’ll be in love… intoxicated (although it’s alcohol-free) by an exotic sweetness married with some kickass spice. Prometheus Springs’ is founded in the Ayurvedic principle that food is medicine. Their concoctions are spiked with pure capsaicin, which gives these elixirs some heat along with potent health benefits. Prometheus Springs Spice Elixirs come in three flavors- Lychee Wasabi, Lemon Ginger, and Pomegranate Black Pepper. Sip one and let the spice “capture your imagination and inspire you towards a passionate and driven life.”

For a lightly spicy and refreshing cocktail, try the Simplicious Lychee Wasabi Margarita. Mix 1 part Silver Tequila, 2 parts Prometheus Springs Lychee Wasabi Spice Elixir, a splash of Cointreau, and juice of

½ lime in a shaker. Give it a good shake and serve over ice.

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Sweatin’ the Spicy Stuff Here’s a spicy story for you… a while back, the Peruvian government declared that since chilis are an aphrodisiac, chili sauce was no longer to be served to prison inmates since it was “not appropriate for men forced to live a limited life style.” The chili sauce culprit? Capsaicin. It’s the compound found in hot chilis that gives your mouth that feeling of being “en feugo.” But this fiery phytochemical isn’t just out to torture us or test our (wo)manhood. Oh no. In fact, if we can beat the heat, we will reap capsaicin’s many potent health benefits, which include:

• increasing metabolic activity, helping burn more calories and fat

• helping to loosen mucus and relieve congestion • strengthening immunity • aiding circulation, helping to lower blood pressure • anti-inflammatory and anti-cancerous • cleansing the blood and detoxifying the body • stimulating the release of endorphins, elevating the mood and relieving stress • fending off the H.Pylori bacteria that causes Inflammatory Bowel Disease (IBD) • aiding digestion by stimulating the secretion of saliva and stomach acids • natural painkiller, short circuiting the nerves that make us feel pain

Kimchi Me

People have been consuming pickled cabbage dishes for over 3000 years. There are many varieties of kimchi, but the most basic version contains Chinese cabbage, daikon radish, scallion, ginger and lots of chili pepper. Health Magazine rated kimchi as one of the top 5 healthiest foods in the world, stating that it’s a rich source of vitamins, aids digestion, and has cancer fighting properties. The two main ingredients in kimchi are cabbage and chili peppers. Cabbage, a member of the cruciferous vegetable family, is an excellent source of sulfur which has antibacterial and antimicrobial properties, is warming and purifies the blood. It significantly improves the body’s antioxidant defenses as well as detoxification processes. Cabbage is also loaded with anticancer compounds, Vitamin C and E as well as a fair amount of calcium. Raw cabbage improves

digestion, detoxifies the stomach, cleanses the intestines, and facilitates elimination. Chili peppers are a rich source of antioxidants including Vitamins A and C, and carotenoids like beta carotene and capsaicin. These ingredients alone would be a healthy addition to any diet, but the fermentation process that takes place when making kimchi should not be overlooked as it also has important health benefits. During the fermentation process, good bacteria proliferate and eventually kill off any bad bacteria. Consuming these little critters (the same ones you eat with your yogurt) helps promote the growth of beneficial gut bacteria, which aids digestion and supports a healthy immune system. You can find kimchi at most health food stores, grocery stores and local Asian markets.

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Put ‘em Up It’s something that was standard practice for my grandparents and great-grandparents… preserving the harvest through the barren winter months. Eating my great-grandmother’s jarred applesauce and my grandmother’s green beans are some of my favorite food memories. I’ve always been one for fresh, local foods, but I’ve only recently taken to the idea of preserving those same ingredients, like my family has for generations. Although I’ve been in the kitchen since I was a little girl, home preserving just seemed, well, intimidating. So I was thrilled to connect with Sherri Brooks Vinton: sustainable food crusader, home preserving goddess and author of Put ‘em Up- A Comprehensive Home Preserving Guide for the Creative Cook. Talking with her eased my anxiety and inspired me to stop sweatin’ it and start puttin’ ‘em up!

Simplicious: What inspired your involvement in the sustainable food movement? Sherri Brooks Vinton: Coming face to face with the impact of industrial agriculture on our independently owned farms was a real eye opener. My husband and I were touring across the country on motorbike and came across so many towns that were abandoned--previously thriving small town America that had been put out of business by the massive consolidation of our food supply. Simplicious: What was the impetus behind Put 'em Up? SBV: Wanting to stop time. I love eating locally and wanted to save some of summer's strawberries to give to my kids as a treat in the winter.

Simplicous: What are some of the benefits to preserving foods at home? SBV: You get to enjoy local foods all year round. You can more fully support your area growers. You can control the ingredients in your food. Best of all, it tastes great! Simplicious: How does preserving our own foods help support the sustainable food movement? SBV: Preserving your own food is just an extension of the local food movement. It's taking it one step further. So the benefits of preserving are the same as eating locally--you're keeping dollars in your community, preserving open space, keeping local farmers in business, preserving natural resources, ensuring regional food security and getting the tastiest meal around. Simplicious: Are there one or two no-fail recipes for people who are new to the practice of putting up food? SBV: I would say start with vinegar pickles--either those for the refrigerator or processed pickles. They have great flavor, use up a variety of different kinds of produce--you can pickle carrots, beets, cauliflower, onions, just to name a few--and are really simple to make. Simplicious: Do you have any favorite recipes from Put ‘em Up! ? SBV: I love the chutneys and relishes in the book. They're so versatile--you can serve them on a cheese plate, with roasts or use them as sauces or glazes. And because you make them yourself, you can control the ingredients, avoiding preservatives and additives that are often found in store bought brands. Simplicious: What's the most unusual item you've preserved? SBV: I think pickled watermelon rind is spectacularly strange--trash that you turn into treasure. It's terrific! Simplicious: How does putting up food nourish cultural and culinary traditions? SBV: Wasn't long ago, home food preservation wasn't anything exotic or "foodie"-- most home cooks had at least some preserving tricks up their sleeve. Even if they didn't rely on preservation to

©Simplicious October/November 2010 www.simpliciousmag.com

keep their family fed, they had a special recipe for pickles, or put up their own jam or did their own tomato sauce every year as a family. I grew up with. Putting food up was how the Southern part of my family kept food on their table when their fields were fallow. "Better eating through science" kind of nudged eaters away from homemade food and preserving for a while, but we're getting back on track. Eaters are following their tastebuds back to the kitchen--we're cooking more at home, enjoying meals with family and friends, and holding on to these valuable preserving traditions for the next generation. www.sherribrooksvinton.com.

Beet Relish from Put ‘em Up, Sherri Brooks Vinton Courtesy of Storey Publishing, 2010 2 pounds beets 2 oranges 2 cups cider vinegar 1 cup brown sugar, lightly packed 1 cup granulated sugar 1 onion, diced 2 garlic cloves, minced 1 tablespoon salt 4 whole cloves 1 bay leaf 1 cinnamon stick Prep the beets by boiling or roasting them until tender. Cut into ½-inch dice and set aside. Remove the zest from the oranges and set aside. Supreme the oranges by cutting away the peel and slicing between membranes to liberate the pulp. Squeeze the juice from the membranes into a small bowl and discard the solids. Set aside the juice and pulp. Combine the vinegar, brown sugar, granulated sugar, onion, garlic, salt, cloves bay leaf, cinnamon, and zest in a medium nonreactive saucepan, and bring to a boil. Simmer for 15 minutes. Add the beets and the orange juice and pulp and simmer for 10 minutes longer. Divide the mixture between two clean, hot pint-size canning jars, leaving 1/4 inch of headspace between the top of the liquid and the lid.

Bosc Butternut Soup Serves 6-8

The addition of beans to this soup helps give it a creamy consistency without the use of dairy. It also adds some body for a heartier soup. You can certainly leave them out for a lighter version though. Garnish with chopped chives, pumpkin seeds, candied walnuts, a drizzle of maple syrup or dollop of crème fresh. 2 butternut squash, diced 3 bosc pears, diced 1 leek, thinly sliced (whites only) 1 15oz can white beans, drained 6 cups chicken stock 1” ginger, grated Salt & pepper Heat a medium saucepan to medium-high. Drizzle in a couple tablespoons of oil and add the leeks. Sauté for 2-3 minutes. Add the squash, pear, beans and broth. Season with a pinch of salt and pepper. Bring to a boil, reduce heat and simmer for 25-30 minutes, until squash and pears are very tender. Use an immersion blender to blend the soup to a smooth consistency, or transfer to a standard blender and puree in batches. Add the grated ginger and season with salt and pepper to taste. Garnish as desired. Serve with a slice of crusty bread and side salad.

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Spira-what?! Spira-who?! Perhaps you remember Andrew Zimmern, of Travel Channel’s Bizarre Foods, gulping down a big glass of this green stuff at a farm in Thailand. Spirulina might look and sound strange, but it’s been consumed for thousands of years in Asia, Africa and by Aztec cultures, prized for its high protein content and nutritive value.

A type of blue-green algae, Spirulina harvests the sunlight and transforms it into nutrients along with blue and green pigments. Teetering on the edge between the plant and animal kingdoms, Spirulina contains the largest amount of complete protein and nucleic acids of any other animal or plant food. The nucleic acids (both RNA & DNA) in Spirulina help promote cellular regeneration and reverse the signs of aging. It is exceptionally high in GLA- second only to human breast milk. GLA is an essential omega-6 fatty acid that is important for growth and development, brain function, bone health, and metabolism.

Long considered a superfood, Spirulina is high in chlorophyll (the “green” in blue-green algae) and the antioxidant beta-carotene. It contains the complete vitamin B profile, essential trace minerals, and fatty acids, all in an easily digestible and assimilable form. Spirulina helps balance blood sugar levels, improve energy levels, cleanse the blood and detoxify the body, enhance mineral absorption, and reduce cholesterol, fight against cancer, stimulate the immune system, and is antibacterial. In the US, Japan and Korea, this blue-green algae is now cultivated in tanks. You can find it in supplemental form at your local natural foods market. Look for brands that use Spirulina Pacifica, a superior strain that contains 3 times the beta carotene, 10 times the calcium, and 4 times the iron content of other strains.

Burdock Root You’ve probably passed this strange looking root in the produce section of your local natural foods store or Asian market, giving it a curious glance but not thinking twice about walking right by. Slowly gaining recognition in the States, burdock has been used for centuries in European, Asian, Russian and Indian folk and traditional healing practices for its medicinal properties. It is rich in vitamins and is higher in minerals than many other roots and tubers like beets, carrots, and turnips. Burdock contains a high percentage of inulin, an easily digestible starch that supports the growth of friendly gut bacteria, improves digestion and GI function, and is beneficial in lowering cholesterol and triglyceride levels. Burdock helps cleanse and purify the blood and acts as a diuretic. It stimulates the metabolism, and promotes internal cleansing and tonifying of the digestive organs. Burdock is also used to reduce inflammation, boost immunity and aid in the healing process. Not to mention, it has antibacterial, antifungal and antitumor properties. While you can purchase burdock root in supplement or tea form, I challenge you to buy some fresh roots the next time you see them at the market. Tender burdock has a mildly sweet, earthly and overall pleasant flavor that works well in many preparations. It can be peeled and eaten raw in salads, or cooked up in soups, sautés, stir-fries and baked dishes.

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Burdock Root and Shiitake Stir-Fry Serves 4-6

3 cups burdock root, peeled & chopped ¼ cup water or broth 4 cups shiitake mushrooms, thinly sliced 2 cups snow peas 2 cloves garlic, minced 1 tbsp grated ginger ¼ cup scallions Chili flakes, to taste 1 tbsp sesame oil 1 ½ tbsp soy sauce Cook the burdock root in salted boiling water until fork tender, strain and set aside. In a saute pan or wok, heat ¼ cup water or broth to a simmer. Add the shiitakes and sauté for about 5 minutes, until they have reduces in size by about 2/3. Add the remaining ingredients, along with the burdock root, and sauté for another 5-7 minutes.

Khichari Serves 4-6 Khichari is a traditional Ayurvedic meal that is often eaten for its nourishing, cleansing and rejuvenating properties. The rice and lentils make a complete protein while the addition of veggies makes it a one-dish meal. But the herbs and spices used in khichari are where the real healing power comes from. The combination provides potent digestive aid, soothes inflammation, promotes circulation, is antiviral and antibacterial, and helps to break up and eliminate toxins from the blood and organs. This is a basic recipe, so feel free to play around with what veggies you use. Leafy greens would be a great addition. This is the perfect meal for post-Thanksgiving stuffings! 1 cup yellow lentils 6 cups water or broth 2-3 cloves of garlic, minced 1 tsp turmeric 2 tsp cumin seed 1 tsp coriander seed ½ tsp fennel seed ½ tsp mustard seed 1 tsp cumin powder ¼ cup shredded coconut 1 sliced carrot 1 diced zucchini Few sprigs of cilantro (or substitute parsley) 1 cup basmati rice 1 cinnamon stick 5 or 6 cardamom pods Ghee or olive oil Salt and pepper Prepare the rice according to package directions, adding the cinnamon stick and cardamom pods to the cooking water. Prepare the lentils by thoroughly rinsing them three or four times. In a medium sauce pan heat a few tablespoons of oil. Add the cumin, fennel, mustard and coriander seeds. Toast for a couple minutes over medium-high heat, stirring regularly. Add the lentils and toast them for a couple minutes, stirring regularly. Add the water, garlic cloves, cumin and turmeric powders, veggies, cilantro, coconut, and a pinch of salt and pepper. …recipe continued…

Nibble on this… In the early first century, cumin was so highly prized that it was used as payment for taxes. It was a highly regarded culinary spice during Ancient Greek and Roman times, and in the Middle Ages it was valued as a symbol of love and devotion, and thought to possess aphrodisiac properties. Nowadays, it is regarded as highly beneficial for the digestive system. Cumin stimulates the secretion of digestive juices, strengthening digestion, and helps relieve abdominal pain, cramping and flatulence. It also holds anticancer and detoxification properties.

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…Khichari, continued… Bring lentils to a boil. Reduce heat and simmer for 30-40 minutes, or until they are cooked through, adding more water as needed. You can add more liquid for a brothier version. Season with salt and pepper to taste. When the lentils are ready, serve them over the rice. Traditional garnishes include fresh cilantro, a squeeze of fresh lime juice, diced ginger and more shredded coconut.

Maple Chipotle Acorn Mash Serves 4-6 Mashed squash is pretty commonplace around my home in the cooler months. I decided to jazz it up this time with some maple syrup and chipotle chilis. Sweet and spicy perfection.. 2 large acorn squash 2 tbsp maple syrup 1-2 tbsp chopped chipotles chilis in adobo sauce Olive oil Salt and pepper Preheat the oven to 350˚. Slice acorn squash in half and scoop out seeds with a spoon. Place the squash halves, cut side up, on a baking sheet, drizzle with olive oil and sprinkle lightly with salt and pepper. Roast in the oven for about 30 minutes, or until fork tender. Remove and let cool slightly. Use a spoon to scrap the soft flesh away from the skin and transfer flesh to a bowl. Mash squash with a fork or potato masher. Add the syrup and chipotle chilis. Chipotles have a good kick so start with 1 tablespoon and add more as you go. Season to taste with salt and pepper.

Spaghetti Squash For a fun alternative to pasta for your next Spaghetti & Meatballs night, try spaghetti squash! When you roast spaghetti squash the flesh scrapes away from the skin in long strands that have the texture and appearance of spaghetti. Hence, the name. Slice a squash in half, remove the seeds, drizzle with oil, season with salt and pepper. Roast in a 350˚ oven for 30-45 minutes, until tender. Use a fork to gently scrape the flesh away from the skin. Then pile high with tomato sauce and meatballs. Or simply serve as-is.

Nibble on this… Winter squash, like pumpkin, acorn, delicate, spaghetti, butternut, etc, are a hearty choice for healthy eating during the colder months. They are warming and filling, plus a great source of Vitamin C, Vitamin A, folic acid, potassium, B Vitamins, and fiber. They are also loaded with the antioxidant beta-carotene that helps protect against various forms of cancer and heart disease, is anti-inflammatory, and protects against eye diseases. Plus, winter squash are sweet enough that even your kids will love them!

©Simplicious October/November 2010 www.simpliciousmag.com

The Skinny on Fats The secret’s out that not all fats are equal. Some are good, some are bad, and yes, some are even essential for us to survive. But deciphering what’s what, can be a little more complicated. With obesity and heart disease lurking around the corner, it’s essential to stay a step ahead by maintaining a healthy balance of fats in our diet. So here’s a simple breakdown on the basics... The Good, The Bad, and The Ugly side of fat.

The Good: Monounsaturated fats help to reduce LDL, bad, cholesterol levels while raising HDL, healthy, cholesterol levels. Find monounsaturated fats in olive, canola and peanut oils, nuts, seeds avocados, whole grain wheat and oatmeal.

Polyunsaturated fats are abundant in corn, soybean, cottonseed and safflower oils, fish and seafood

(especially herring, salmon, mackerel, and halibut). They help lower LDL cholesterol levels, but do not affect HDL levels.

The real stars of the polyunsaturates are the Essential Fatty Acids (EFA), Omega-3 and Omega-6. These fats are critical for optimal health and offer a myriad of health benefits. Since our bodies cannot manufacture them, we must get them from our diet. Ideally consumed in a ratio of 4:1, Omega 6 to Omega 3, the typical American diet has a ratio closer to 25:1. Omega-3 EFAs are found in flaxseed and hempseed oil, pumpkin and sesame seeds, walnuts, Brazil nuts, avocados, and fatty fish like herring, salmon, mackerel, halibut and sardines. Omega-6 EFAs are found in flaxseed oil, hempseed, grapeseed, evening primrose, and black currant oils, pumpkin and sunflower seeds, pine nuts, and pistachios

The Bad: Saturated fats are solid at room temperature. Imagine that in your bloodstream. They are turned into cholesterol by our liver, thereby increasing blood levels of LDL. These fats are found mostly in animal meats and products including dairy, and vegetable shortening. We should limit our consumption of these fats.

The Ugly: Trans-fats are the worst of all and should be avoided. Imagine fat molecules being shaped like a spoon and stacking nicely together. Well, trans-fats, created by the chemical process of hydrogenation, are sticky, inflexible and kinked. Unable to stack nicely together, they impair membrane flexibility and proper lipid functioning. They also raise LDL levels and lower HDL levels. These fats are found in any product that contains hydrogenated or partially hydrogenated oils, like margarine, fast foods, and many snack and baked goods.

Cholesterol is a lipid that our body needs and manufactures on its own. It is an integral component of cell membrane structure, is necessary in the production of steroid hormones, and in proper nerve function and cell signaling. Cholesterol is a precursor to bile, a substance that is secreted into our digestive tract to help us digest fats and absorb fat soluble vitamins. And it is a precursor in the synthesis of vitamin D.

But too much of a good thing can be gad. Excess dietary intake of unhealthy fat leads to too much cholesterol floating around our bloodstream. Blood cholesterol levels are measured in relation to HDL and LDL, cholesterol’s transport molecules. Low density lipoproteins, or LDL, carry blood cholesterol molecules from the liver to other body cells: Lousy. High density lipoproteins, or HDL, carry blood cholesterol to the liver for excretion: Healthy.

©Simplicious October/November 2010 www.simpliciousmag.com

Better Butter

Homemade butter couldn’t be simpler to make. You get to control the quality and source of the dairy you use, and the amount of salt added. Plus, getting the kids involved makes this a great fun family project! 1 pint heavy cream Large jar with tight fitting lid Cheese cloth Salt Pour the cream in the jar and cover tightly. You want the cream to only fill about half the jar, so there is lots of room for it to move and groove. Then shake, shake, shake! The cream will go from creamy to frothy to curdled. Keep shaking! When it starts getting splashy and you see yellow solid (your butter) separate from a milky liquid (homemade buttermilk), you’re done. It could take up to 10 minutes of shaking to reach this point so be prepared for a workout or take turns with the kids. Place a colander over a bowl then line the colander with cheesecloth. Pour the contents of your jar into the colander to strain the buttermilk from the butter. Use a spatula to gently massage the butter to squeeze out any remaining droplets of liquid. Then scrape your butter into a bowl or container. Season with salt and refrigerate. You can also add herbs or spices at this point as well. This yields about ½ cup butter and 1 cup buttermilk.

Brussels Sprout Sauté Serves 4-6

These Brussels bear no resemblance to the mushy ones of your childhood. Cooked this way, they maintain a nice bite and develop a delicious nuttiness. 2 lbs Brussels Sprouts ½ red onion, thinly sliced 2-3 strips bacon (optional) 1 garlic clove, minced ¼ cup apple cider Salt and pepper

Trim the stem off the Brussels, remove the tough outer leaves then quarter the sprouts. Set aside. Thinly slice the bacon and sauté in a pan with a tablespoon of canola oil until gold brown. Remove bacon bits to a paper towel and let drain. If you chose to leave out the bacon, just add another drizzle of oil and carry on… Into the same sauté pan, add the onion and garlic and sauté for 2-3 minutes, until the onions begin to caramelize. Add the Brussels, apple cider, and a pinch of salt and pepper. Stir well. Cover and cook for 7-10 minutes, stirring occasionally, until the sprouts are al dente. Season with salt and pepper to taste. Sprinkle with the bacon bits before serving.

©Simplicious October/November 2010 www.simpliciousmag.com

Pumpkin-Hazelnut Ravioli with Sage Butter Serves 4-6

Using wonton wrappers is the secret to making these ravioli quick and simple. You can find them in the produce section of your grocery store, alongside the tofu. 6 cups diced pumpkin 3 tbsp canola oil 4 tbsp brown sugar ½ cup chopped hazelnuts 2 tbsp butter 3 tbsp olive oil 1 tbsp chopped sage 1 pkg Wonton wraps 1 egg, beaten Salt and pepper Preheat oven to 350. Toss the pumpkin with canola oil, brown sugar, and a pinch of salt and pepper. Spread out on a baking sheet and roast for 30-45 minutes, until golden and tender. Transfer pumpkin to a food processor, add hazelnuts, and process until smooth. Make an egg wash by beating an egg with a little water. Lay out wonton wraps, place a spoonful of pumpkin puree in the center, and brush the edges of the wrap with some egg wash. Place a second wrap over the pumpkin and press down the edges to seal the ravioli. Repeat until finished. Bring a large pot of salted water to a simmer. Place the ravioli into the water and gently simmer for 2-3

minutes. Drain. In a sauté pan, melt the butter. Add the olive oil and sage. Right before serving, sauté the ravioli in the sage butter for 1-2 minutes. Nibble on this… Six Interesting Ways to Add More Pumpkin to Your Diet:

• Sweet Roasted- toss cubed pumpkin with oil, a sprinkling of cinnamon and brown suger. Roast at 350˚ for 30-45 minutes, until tender

• Savory Roasted- toss cubed pumpkin with oil, chopped sage leaves, salt and pepper. Roast at 350˚ for 30-45 minutes, until tender

• Pumpkin Soup- simmer cubed pumpkin in broth until tender and puree until smooth

• Breakfasts- add pumpkin puree to pancake or waffle batter, or mix into cooked oatmeal for a seasonal breakfast twist

• Grate raw pumpkin into salads or slaws for a fresh crunch

• Add cubed pumpkin to chilis, soups and stews

Nibble on This… Pumpkin seeds, or pepitas, are packed full of nutrition. They are a great source of vegetable protein and many vitamins and minerals, including magnesium, iron, copper, zinc, Vitamin A, and the B vitamins. Native Americans used pumpkin seeds to treat intestinal worms, as do modern-day naturopaths. They are considered to be a very nutritive food for the prostate. Pumpkin seeds are also loaded with omega-3 fatty acids.

©Simplicious October/November 2010 www.simpliciousmag.com

A Food Evolution for the Modern Bachelor They say the way to a man’s heart is through his stomach. But this ex-bachelor is turning the tables. Having successfully won the heart of his wife with the help of his culinary creativity, Chad Carns, author of The Gourmet Bachelor, is showing other bachelors how to woo their ladies by serving up delicious dishes. Don’t have a lady? Don’t worry. These meals are sure to impress friends and family as well. The stereotypical bachelor likes the basics, right? Burgers n’ Beer. True. But, as Chad Carns explains, the modern bachelor also likes gourmet foods, different cuisines, and fine wines. Seeing that there weren’t any cookbooks that emphasized gourmet foods for single men, he was determined to give guys a quick and easy cookbook that would appeal to their stomachs, their fast-paced lives, and their culinary curiosities. And thus, The Gourmet Bachelor- Global Flavor, Local Ingredients, was born. It’s a month in the life of the gourmet bachelor, from breakfasts, to appetizers, to salads, to sushi, to wine pairings.

You might be wondering, as I was, how one achieves global flavor using local ingredients? As Carns discovered, many of the ingredients used in our favorite exotic cuisines are not, in fact, so exotic. They are common items used all over world. Like garlic, peppers, ginger… So with a handful of basic ingredients you can create global fare at home. Plus, these same fresh ingredients are usually pretty inexpensive and easy to come by. For all you bachelors on a budget, Chad also helps cut back on costs by using cuts of meat that are less expensive, but when prepared properly, are just as tasty and tender as more expensive options. This Gourmet Bachelor offers some final insider tips for guys that want to impress their gals: #1- Champagne. It’s a simple gesture that speaks volumes and will make your date feel extra special. If you want to add that special touch without breaking the bank, pick up a $10 bottle of Cava or Prosecco. #2- Keep it simple. Make sure the dish you choose is easy and that you’ve prepared it at least once before. #3- Pamper your date. The evening has to be stress free and relaxing. Check out The Gourmet Bachelor website for news and info on food, wine, travel, and music for the modern bachelor.

©Simplicious October/November 2010 www.simpliciousmag.com

Tequila Shrimp Recipe Courtesy of Chad Carns, The Gourmet Bachelor Photo by Sasha Gitin

Shrimp: 1 lb large shrimp, peeled 2 T Old Bay seasoning 1 t cayenne 1 t cumin 2 T olive oil Sauce: 4 garlic cloves, chopped 1/2 c red, yellow and green peppers, chopped 1/2 chili, chopped 1/2 onion, chopped 2 c tomato, diced 1/2 c Anejo tequila 2 T lime juice 1 T cilantro, chopped Shrimp – Coat shrimp with spices. Sear for 2 minutes per side in olive oil. Remove. Sauce – Sauté garlic, peppers, chili and onion for 3 minutes. Add tomato. Pour tequila in a cup. Taste tequila. Remove pan from stove. Add tequila and then ignite. Wait for flame to dissipate. Add lime juice and shrimp. Top with cilantro. Pairing: Anejo tequila, Mexico To create a crusty outside and moist inside, dry the shrimp with a paper towel.

Moroccan Chicken Wrap Recipe Courtesy of Chad Carns , The Gourmet Bachelor Photo by Sasha Gitin

1 c onion, chopped 1/2 c butter 1 t cumin 1 t coriander 1/2 t cinnamon 1/4 c dried apricots, chopped 2 c chicken broth 1 lb boneless chicken 2 T cilantro, chopped 1 phyllo dough package 2 T honey 2 T almonds, chopped Sauté onion in 1 tablespoon of butter for 3 minutes. Add cumin, coriander, cinnamon, apricots, chicken broth and chicken. Reduce heat. Poach until liquid evaporates. Shred chicken with a fork. Mix in cilantro. Preheat oven to 350 degrees. Melt remaining butter. Brush 1 phyllo sheet with butter. Place 1 phyllo sheet on top of first sheet. Repeat. Place half of chicken mixture in the center of phyllo dough and roll like a burrito. Repeat. Bake both chicken wraps for 12 minutes. Garnish with honey and almonds. Pairing: Cabernet Franc, Washington

©Simplicious October/November 2010 www.simpliciousmag.com

Mexican Sloppy Joes Serves 6-8

This recipe is based on the Mexican Picadillo dish, which is typically made with ground pork or beef. I prefer to use healthier ground turkey. This also makes great tacos! 3 lbs ground turkey 1 large Spanish onion, diced 6 cloves garlic, minced 1 tsp cinnamon 1 tbsp cumin 1 tbsp smoked paprika 1 large apple, cored and diced 4 cups canned chopped tomatoes ½ cup golden raisins ½ cup slivered almonds 1 cup pimento-stuffed green olives, chopped ½ bunch parsley, chopped Salt and pepper In a medium pot, heat a few tablespoons olive oil over medium-high heat. Add the onions and sauté until translucent. Add the garlic and sauté another 2-3 minutes. Add the ground turkey, spices, a generous pinch of salt and pepper, and cook until the meat is no longer pink. Add the remaining ingredients, reduce heat to medium-low, cover and simmer for at least 30 minutes, or until ready to serve. Season to taste with salt and pepper. Serve over crusty bread or rolls.

Aged Gouda Apple Tart Serves 6-8 I first discovered Aged Gouda while working as a demo lady. Yes, I was that person in the gourmet food shop asking if you wanted a sample. But I digress. My first experience with this cheese was love at first nibble. Aged Goudas have a rough and tumble texture similar to parmesan, but a delicious sweet, caramel nuttiness. You can find 18 month, 3yr and 5 yr aged varieties. 5 apples 1 teaspoon cinnamon 1/2 teaspoon vanilla 3 tablespoons raw sugar 3 tablespoons flour pinch of salt 1/2 cup shredded Aged Gouda 1 individually packaged pie crust roll Preheat oven to 350 degrees. Peel and seed the apples, then slice thinly. Place apples in a mixing bowl and add in the cinnamon, vanilla, flour, sugar, cheese and salt. Mix well. Spray a cookie sheet with non-stick spray, and roll out the pie crust. Pile the apples on top of the crust, leaving a 1" border. Fold up the crust edges around the apples, crimping every couple inches to create a rustic tart. Bake for 30-45 minutes, until the apples are tender and the crust is golden brown. Serve warm with vanilla bean ice cream.

Celebrity Chef Roger Mooking, of Cooking Channel’s Everyday Exotic, comes from a pork-lovin’ family but he also loves to make pulled turkey

sliders with leftover turkey meat. Just shred leftover turkey and mix it up with some of your favorite BBQ sauce. Have leftover stuffing? Use the stuffing to make a savory bread pudding, then top with some candied cranberries (roll fresh cranberries in sugar) and lemon Dijon mustard sauce. For this chef, it’s all about making food that is “delicious to the max!”