I always get asked by friends, 'what oil should i be using?' Go to Jimbos Market and you'll see the deli counter filled with salads made with safflower oil, then hit up Whole Foods Market and their deli is filled with foods made with sunflower oil, then listen to Dr Weil and he'll have you cook everything in canola oil, and then of course i have friends who just stick to olive oil for absolutely everything. When it comes down to it, any and all of these oils may be good given what they are used for. There are a few things you should consider when it comes to oil; 1. is quality, this in part is how it was processed/if it's refined, and 2. Consider the smoke point (amount of heat applied/temp) you are cooking it at.
There are 3 main types of oils: monounsaturated, polyunsaturated, and saturated. Most oils are a combination of a few of these. Look for oils that have more monounsaturated and polyunsaturated fats. These oils have been shown to help improve cholesterol levels. Olive oil, almond, avocado, canola, hazelnut, peanut, an high oleic safflower and sunflower oils are rich in monounsaturated fats. Corn oil, flaxseed, pumpkin seed, soy, and walnut oils are primarily polyunsaturated fats.
You probably have already heard or read about EFAs - essential fatty acids. EFAs are Omega 3's and 6's. These are considered essential because our bodies do not produce them, therefore you must get them from the diet. Generally speaking we should be eating twice as many omega 6's than 3's, however with all the processed foods available, the typical diet is now at a ratio of 17:1 - omega 6's to 3's. Omega 3's have anti-inflammatory qualities, while 6's have both some anti-inflammatory qualities as well as pro-inflammatory qualities. Some of the polyunsaturated oils are higher in Omega 3's. Look for flaxseed oil, pumpkin seed oil, walnut oil, or hempseed oil; hempseed being the only oil with the ideal ration of omega 6's to 3's.
Let's go shopping for oil! Tip number 1 is to consider the quality and how the oil was extracted. Oils can be extracted by pressing or refining. In terms of olive oil stone pressing is the first way oil was extracted from olives and this generates no negligible heat protecting all the natural antioxidants. Hydraulic pressing can extract 70% of the plants oil and is often used for extra virgin olive oil, avocado, and walnut oils. Mechanical or 'expeller pressing' is another option. While this does not apply heat, the expeller process creates friction raising the oils temperature. Cold pressing is by far the best method, as the oil temperatures stay below 122 degrees, allowing it to retain all it's natural antioxidant and enzymatic qualities. After the extraction process oil can still be further processed, refined, or neutralized so that the flavor is stable and it's less likely to oxidize, forming free radicals. Look for oils in dark bottles and keep in a cool place away from sunlight or in the refrigerator to prevent rancidity. If refrigerated your unrefined oil may hold for about a year, however a refined oil may last almost two years. Coconut oil, being high in saturated fat, can hold at room temperature for 2 years as well, however monunsaturated oils that you use frequently only will serve you well for about 2 months. Hopefully by then you've used the bottle up, if not sniff before use, you can usually smell rancid oil.
Tip 2 is to consider the smoke point. While we've deciphered which oils may be best for us in their natural state, with the application of heat your oil may just become another animal. Once oil is heated past it's smoke point it can become a trans fat, turning into a carcinogen creating free radicals. Choosing an oil that's suited for the cooking temperature of your dish will make a big difference in how healthy your finished fare actually is. A basic rule of thumb: Unrefined oils are for dressing your salads, cooked veggies, and grains, for baking up to 320 degrees, and light sauteing at 350 degrees. Refined oils are for high temperature baking, stir-fry, grilling, and sauteing over high heat. Listed below are the approximate smoke points of many oils (take note to refinement of the oil in each category, as with less refinement the smoke point will drop):
NO HEAT:
flaxseed oil - best for salad dressings - 225 degrees
LOW TO MODERATE HEAT:
coconut (unrefined) 280 degrees
corn (unrefined) 320 degrees
walnut (unrefined) 320 degrees
sunflower (high oleic, unrefined) 320 degrees
olive (unrefined) 325 degrees
hempseed (cold -pressed) 330 degrees
peanut (unrefined) 350 degrees
sesame (unrefined) 350 degrees
MEDIUM TO HIGH HEAT:
macadamia (refined) 390 degrees
safflower (unrefined) 390 degrees
canola (refined) 425 degrees
HIGH HEAT:
coconut (refined) 450 degrees
soy (refined) 450 degrees
sunflower (refined) 460 degrees
ghee (clarified butter) 485 degrees
avocado (refined) 510 degrees
Tuesday, August 25, 2009
Saturday, August 22, 2009
How Sweet It Is: Demystifying The Zero Calorie Sugar Substitutes
If you're like me, you love your sweets! However, now-a-days most of us are ingesting far more sugar than what are bodies can possibly process. If you were to follow US guidelines, the recommended daily allowance of sugar for a 2000 calorie diet is 40g (approximately 10 tsp) and this is advised to be from fruit and other natural sources such as complex carbohydrate grains and vegetables. Many of us aren't even eating a full 2000 calorie diet yet our average daily sugar intake is double the RDA - a whopping 22tsp. The most unfortunate part is that most of this sugar is from sweetened beverages and packaged foods that really aren't fueling our bodies in the first place (label readers: look at your granola bars, cereals, and protein bar wrappers. Many of them, including some cliff bars, have 1/2 of your sugar intake for the day!!!). It's not only leading to obesity, and diabetes, but also putting us at higher risk for multiple other factors, such as cardiovascular disease and hypertension. Being such, many items are now being sweetened with zero calorie sugar substitutes. Problem is, trying to figure out which sugar substitute is safe, or even WHAT it is. It seems that there is always a new substitution for sugar on the market - saccharin, aspartame, sucralose, and now you hear about xylitol and erythritol which are sugar alcohols...or maybe you've come across Stevia, also called 'sweet leaf'. With so many sugar substitutes on the market, it's rather maddening trying to figure out which is best for you. Let's demystify these sweet little white wonders and get chewing on the right ones!
Most of you are already familiar with pink, yellow, blue: sweet n'low (saccharin), equal/nutrasweet (aspartame), and splenda (sucralose). Below is a brief breakdown on these well known packets:
Saccharin is one of the oldest sugar substitutes, often found in sodas and packets at the cafes. The National Cancer Institute concluded that long term heavy use of saccharin is related to bladder cancer, hence why after the FDA approved it, they had to amend the label so that it warns "use of this product my be hazardous to your health". Heavy use is considered 2 or more 8 oz soft drinks a day sweetened with saccharin, or six servings of the sugar substitute containing saccharin.
Aspartame contains a wood alcohol in it called Methanol. While it contains only 10% methanol, levels of 7.8 mg a day are found to be toxic. The amount of methanol in a liter of soda sweetened with aspartame is 56mg!!! Just a few of the side effects of aspartame may be weight gain, headache, migraine, nausea, and numbness.
Sucralose is created by substituting chlorine atoms (a toxin and carcinogen) in place of sucrose atoms in sugar. It is a complex multi step chemical process, that in the end in no way resembles a natural sugar.
Moving on to the sugar alcohols Xylitol and Erythritol:
Xylitol is a natural sugar alcohol that was marketed for diabetics. While orginally derived from birch trees, xylitol is now often derived from maize, a crop which is often hybridized/genetically modified. Also, xylitol is highly poisonous to pets. Many toothpastes and chewing gum brands are now sweetened with xylitol, and oddly enough it's in some plant fertilizers. If you are a pet owner i would suggest keeping anything with xylitol out of the house. Some people have reported stomach upset, gas, and bloating.
Erythritol is another sugar alcohol occurring naturally in fermented foods and fruits. It generally has a lesser effect on stomach upset and bloating. It is industrially produced by breaking down food starch into glucose, then fermenting the glucose with a yeast called Moniliella pollinis. The FDA considers it as GRAS (generally recognized as safe) as research has shown it to not have cancer causing agents.
and my absolute favorite, Stevia...
Stevia is an herb that comes from the sunflower family natively growing in central and south america. It is absolutely natural and has been used for hundreds of years by Indians in Paraguay to impart sweetness to teas, or even to chew on the leaves. It is 300 times sweeter than sugar so you really only need a small amount, as well the flavor might take some adjusting to. While it imparts sweetness in small amounts, in larger amounts it imparts a licorice like flavor. Stevia has a negligible impact on blood sugar and has even been shown to lower hypertension (high blood pressure). Since it's derived from an herbal plant, it has not been FDA approved, so stevia is often sold as a supplement (look for it shelved with vitamins and supplements rather than with the sugar substitutes). In the 1980's animal testing linked it to adverse effects on fertility and reproductive development. There are two highly refined versions of stevia that have been given the GRAS status (fda approves it as generally recognized as safe). These are Truvia and PureVia. Both products contain reboudioside (referred to as Rebiana or Reb A). This is a highly purified extract of stevia. Stevia can be used instead of sugar on uncooked and baked foods. To bake with stevia follow the chart below to decipher the amount needed for your recipe.
1 cup sugar = to 1 tsp stevia powder or 2 tsp stevia liquid
1/2 cup sugar = to 1/2 tsp stevia powder or 1 tsp stevia liquid
1/3 cup sugar = to 1/3 tsp stevia powder or 2/3 tsp stevia liquid
1/4 cup sugar = to 1/4 tsp stevia powder or 1/2 tsp stevia liquid
There are plenty of choices out there, and though you may already have your favorite, perhaps you'll now be inspired to try something new. Most importantly, look at your diet and how much sugar you are consuming. Become aware of the sugar amounts in packaged products as well as in every natural food source you put in your mouth (use this link you'll find at the right side of my blog page under basic nutrition info http://www.thecaloriecounter.com/ to find sugar amounts in natural foods). Let's all drop some of the sugary sweets, eat more fresh produce, and when you choose a sugar substitute consider the words above. Now let's get chewing!
Most of you are already familiar with pink, yellow, blue: sweet n'low (saccharin), equal/nutrasweet (aspartame), and splenda (sucralose). Below is a brief breakdown on these well known packets:
Saccharin is one of the oldest sugar substitutes, often found in sodas and packets at the cafes. The National Cancer Institute concluded that long term heavy use of saccharin is related to bladder cancer, hence why after the FDA approved it, they had to amend the label so that it warns "use of this product my be hazardous to your health". Heavy use is considered 2 or more 8 oz soft drinks a day sweetened with saccharin, or six servings of the sugar substitute containing saccharin.
Aspartame contains a wood alcohol in it called Methanol. While it contains only 10% methanol, levels of 7.8 mg a day are found to be toxic. The amount of methanol in a liter of soda sweetened with aspartame is 56mg!!! Just a few of the side effects of aspartame may be weight gain, headache, migraine, nausea, and numbness.
Sucralose is created by substituting chlorine atoms (a toxin and carcinogen) in place of sucrose atoms in sugar. It is a complex multi step chemical process, that in the end in no way resembles a natural sugar.
Moving on to the sugar alcohols Xylitol and Erythritol:
Xylitol is a natural sugar alcohol that was marketed for diabetics. While orginally derived from birch trees, xylitol is now often derived from maize, a crop which is often hybridized/genetically modified. Also, xylitol is highly poisonous to pets. Many toothpastes and chewing gum brands are now sweetened with xylitol, and oddly enough it's in some plant fertilizers. If you are a pet owner i would suggest keeping anything with xylitol out of the house. Some people have reported stomach upset, gas, and bloating.
Erythritol is another sugar alcohol occurring naturally in fermented foods and fruits. It generally has a lesser effect on stomach upset and bloating. It is industrially produced by breaking down food starch into glucose, then fermenting the glucose with a yeast called Moniliella pollinis. The FDA considers it as GRAS (generally recognized as safe) as research has shown it to not have cancer causing agents.
and my absolute favorite, Stevia...
Stevia is an herb that comes from the sunflower family natively growing in central and south america. It is absolutely natural and has been used for hundreds of years by Indians in Paraguay to impart sweetness to teas, or even to chew on the leaves. It is 300 times sweeter than sugar so you really only need a small amount, as well the flavor might take some adjusting to. While it imparts sweetness in small amounts, in larger amounts it imparts a licorice like flavor. Stevia has a negligible impact on blood sugar and has even been shown to lower hypertension (high blood pressure). Since it's derived from an herbal plant, it has not been FDA approved, so stevia is often sold as a supplement (look for it shelved with vitamins and supplements rather than with the sugar substitutes). In the 1980's animal testing linked it to adverse effects on fertility and reproductive development. There are two highly refined versions of stevia that have been given the GRAS status (fda approves it as generally recognized as safe). These are Truvia and PureVia. Both products contain reboudioside (referred to as Rebiana or Reb A). This is a highly purified extract of stevia. Stevia can be used instead of sugar on uncooked and baked foods. To bake with stevia follow the chart below to decipher the amount needed for your recipe.
1 cup sugar = to 1 tsp stevia powder or 2 tsp stevia liquid
1/2 cup sugar = to 1/2 tsp stevia powder or 1 tsp stevia liquid
1/3 cup sugar = to 1/3 tsp stevia powder or 2/3 tsp stevia liquid
1/4 cup sugar = to 1/4 tsp stevia powder or 1/2 tsp stevia liquid
There are plenty of choices out there, and though you may already have your favorite, perhaps you'll now be inspired to try something new. Most importantly, look at your diet and how much sugar you are consuming. Become aware of the sugar amounts in packaged products as well as in every natural food source you put in your mouth (use this link you'll find at the right side of my blog page under basic nutrition info http://www.thecaloriecounter.com/ to find sugar amounts in natural foods). Let's all drop some of the sugary sweets, eat more fresh produce, and when you choose a sugar substitute consider the words above. Now let's get chewing!
Thursday, August 20, 2009
Not Just For Tacos: An interview with Cilantro
Most of you are familiar with Cilantro, a flat leafed green herb that you often find in mexican fare. For most of us you know how you feel about it, you either love it or you hate it....there never seems to be an in between. So for all of you lovers...here's even more reason to fall in love with this amazing herb; and for all of you haters, maybe this interview with my close buddy Cilantro will open your eyes and allow you give it another try.
'Cilantro' or 'Coriander'? what's your real name?
To get technical my full name is Coriandrum Sativum, but i go by either coriander or cilantro. Generally here in US coriander is my seed or dried herb; cilantro denotes my leaf. On a rare occasion you'll see me labeled as 'chinese parsley'.
What's the best way to clean you?
Before using, swish me in a bowl of cool water, just to get any dirt off my leaves, then do what you will with me.
Please share some of your amazing health and detoxification benefits.
I'm known as a blood cleanser. I help pull heavy metals out of the body, like mercury, lead, and aluminum. One of my antibacterial compounds, dodecenal, is twice as effective as antibacterial drugs at fighting Salmonella! Other research showed that i helped stimulate production of insulin therefore dropping blood sugar levels and lowered LDL (bad) cholesterol and increased levels of HDL (good) cholesterol. In India, i've been traditionally used as a anti-inflammatory.
Talk more about your seed: coriander.
Coriander can help relieve indigestion, gas, and even diarrhea. You can use me externally in a salve for muscle and joint pain or even to disinfect a little cut or scrape since i have antibacterial and anti-fungal properties.
How can we start adding you into our diet more?
You can mince my leaves and toss them into green salads, salsas, avocado dip, or with corn and black beans. You can use me in pesto instead of basil, or garnish your entrees with a few leaves. There are so many uses. Coriander is actually the key component in curry powder! I also do amazingly well in green smoothies.
Are you generally easy to grow at home?
You can easily find me at your local nursery. Plant me outdoors and make sure i only get early morning or late afternoon sun. While i like the sun, i really don't to so well when the temp gets higher than 75 degrees. Prune me often so i don't go to seed. However, i do tend to go to seed fairly quickly, so plant me often and use me quick. :)
'Cilantro' or 'Coriander'? what's your real name?
To get technical my full name is Coriandrum Sativum, but i go by either coriander or cilantro. Generally here in US coriander is my seed or dried herb; cilantro denotes my leaf. On a rare occasion you'll see me labeled as 'chinese parsley'.
What's the best way to clean you?
Before using, swish me in a bowl of cool water, just to get any dirt off my leaves, then do what you will with me.
Please share some of your amazing health and detoxification benefits.
I'm known as a blood cleanser. I help pull heavy metals out of the body, like mercury, lead, and aluminum. One of my antibacterial compounds, dodecenal, is twice as effective as antibacterial drugs at fighting Salmonella! Other research showed that i helped stimulate production of insulin therefore dropping blood sugar levels and lowered LDL (bad) cholesterol and increased levels of HDL (good) cholesterol. In India, i've been traditionally used as a anti-inflammatory.
Talk more about your seed: coriander.
Coriander can help relieve indigestion, gas, and even diarrhea. You can use me externally in a salve for muscle and joint pain or even to disinfect a little cut or scrape since i have antibacterial and anti-fungal properties.
How can we start adding you into our diet more?
You can mince my leaves and toss them into green salads, salsas, avocado dip, or with corn and black beans. You can use me in pesto instead of basil, or garnish your entrees with a few leaves. There are so many uses. Coriander is actually the key component in curry powder! I also do amazingly well in green smoothies.
Are you generally easy to grow at home?
You can easily find me at your local nursery. Plant me outdoors and make sure i only get early morning or late afternoon sun. While i like the sun, i really don't to so well when the temp gets higher than 75 degrees. Prune me often so i don't go to seed. However, i do tend to go to seed fairly quickly, so plant me often and use me quick. :)
Monday, August 17, 2009
'I Dare-y You', first lessin' in fermentin'
are you a dairy doer? if the answer is yes, and you love your yogurt - why not make your own? I admit, this takes time....like risotto, you must stand and stir for 1/2 hour, but in the end it's like eating love. So if you have a little free time, feel like getting creative, let's get fermentin' and make some yogurt.
what you'll need:
A quart of low fat or whole milk. (I've always gone straight for the raw milk - since we are essentially pasteurizing it during our 1/2 hour of stirring / heating)
1/4 cup plain yogurt with 'live cultures'
a large pot
a thermometer
a metal spoon
and a large glass bowl or jars with tight fitting lids/containers for storing yogurt
Start by heating the oven to warm for 10 min. Turn heat off and leave heat in the oven. Pour the milk into a pot and heat the milk on stovetop to 180 degrees F. Stirring the entire time, make sure that the milk never boils or scalds on the bottom. It will become frothy. Keep the milk at this temperature for approximately 30 minutes. Remove from heat and allow milk to cool to 110 degrees. Stir in the starter yogurt- this is the 1/4 cup of plain store bought yogurt with live cultures. Your future batches can be made from your yogurt rather than store bought. Transfer to containers and cover with plastic wrap. Place containers in your incubator (warmed oven) and let sit 8 hours. Take out, stir, and put in your refrigerator to store for up to two weeks. Stir in any fruits/flavors before eating if desired.
what you'll need:
A quart of low fat or whole milk. (I've always gone straight for the raw milk - since we are essentially pasteurizing it during our 1/2 hour of stirring / heating)
1/4 cup plain yogurt with 'live cultures'
a large pot
a thermometer
a metal spoon
and a large glass bowl or jars with tight fitting lids/containers for storing yogurt
Start by heating the oven to warm for 10 min. Turn heat off and leave heat in the oven. Pour the milk into a pot and heat the milk on stovetop to 180 degrees F. Stirring the entire time, make sure that the milk never boils or scalds on the bottom. It will become frothy. Keep the milk at this temperature for approximately 30 minutes. Remove from heat and allow milk to cool to 110 degrees. Stir in the starter yogurt- this is the 1/4 cup of plain store bought yogurt with live cultures. Your future batches can be made from your yogurt rather than store bought. Transfer to containers and cover with plastic wrap. Place containers in your incubator (warmed oven) and let sit 8 hours. Take out, stir, and put in your refrigerator to store for up to two weeks. Stir in any fruits/flavors before eating if desired.
'I'm Seeing Green' Shrooms
You can do whatever you want with this pesto recipe, but it's damn good stuffed into some baby bella mushrooms. You can even take your leftover pesto and make a yummy salad dressing with simple additions, or toss the remainder over some pasta or even better raw pasta - zucchini noodles. Like all good cooks i rarely measure - so go with your eye and your tastebuds. All recipes are below!
Pesto Recipe:
equal parts fresh basil leaves and spinach leaves (approximately 2 - 3 cups total)
raw pine nuts (approximately 1/3-1/2 cup)
approximately 1/4 cup olive oil (cold pressed extra virgin is best)
1/2 of a lemon, squeezed/juiced
1 clove garlic
sea salt to taste
(food processor or high speed blender needed)
easy as can be: toss in the basil and spinach, pine nuts, garlic, lemon, and a couple cranks of sea salt. Add about 1/2 of the oil, and process. You'll need to stop to scrape the sides down on the food processor, continue to process until smooth, adding the remaining oil as needed.
for the bellas: destem and degill by using the back of a spoon to gently scrape the inside gills away. wipe bellas with a damp cloth to clean. Spray the bellas with olive oil spray (if you have a mister), or rub olive oil on palms and lightly coat bellas. If grilling start scooped side down for just a moment, then flip and stuff, grilling the under side - these cook pretty darn quick. You could also stuff them with the pesto and place in the oven under broil for a few minutes - watch to make sure they don't burn.
Leftover pesto - salad dressing:
Combine 1/2 squeezed lemon, dash of balsamic vinegar, dash of olive oil, with one tablespoon pesto. Stir together, taste. If too thick add lemon, oil, or a dash of vinegar whichever is needed to suit your taste. Toss over a farmers market greens medley and a bouquet of colorful cherry tomatoes sliced in halves.
Raw pasta:
if you have a spiralizer (saldacco, spirooli, joyce chen) crank up a few zuchs and top with the pesto. If you are reading this thinking "what in the world is a spirooli?" you should google it. It's a great tool to turn veggies (like carrots, zucchinis, beets, and radish) into angle hair pasta. If you don't want to spend $30 on a hand cranking kitchen appliance, then use your veggie peeler to make fettucini style noodles. start at the base of zucchini and peel/slice away from you approximately 5 times, turn zuch slightly and slice again 5 times, repeat all the way around your zuch till your left with the seedy center. And there you go - raw pasta!
Pesto Recipe:
equal parts fresh basil leaves and spinach leaves (approximately 2 - 3 cups total)
raw pine nuts (approximately 1/3-1/2 cup)
approximately 1/4 cup olive oil (cold pressed extra virgin is best)
1/2 of a lemon, squeezed/juiced
1 clove garlic
sea salt to taste
(food processor or high speed blender needed)
easy as can be: toss in the basil and spinach, pine nuts, garlic, lemon, and a couple cranks of sea salt. Add about 1/2 of the oil, and process. You'll need to stop to scrape the sides down on the food processor, continue to process until smooth, adding the remaining oil as needed.
for the bellas: destem and degill by using the back of a spoon to gently scrape the inside gills away. wipe bellas with a damp cloth to clean. Spray the bellas with olive oil spray (if you have a mister), or rub olive oil on palms and lightly coat bellas. If grilling start scooped side down for just a moment, then flip and stuff, grilling the under side - these cook pretty darn quick. You could also stuff them with the pesto and place in the oven under broil for a few minutes - watch to make sure they don't burn.
Leftover pesto - salad dressing:
Combine 1/2 squeezed lemon, dash of balsamic vinegar, dash of olive oil, with one tablespoon pesto. Stir together, taste. If too thick add lemon, oil, or a dash of vinegar whichever is needed to suit your taste. Toss over a farmers market greens medley and a bouquet of colorful cherry tomatoes sliced in halves.
Raw pasta:
if you have a spiralizer (saldacco, spirooli, joyce chen) crank up a few zuchs and top with the pesto. If you are reading this thinking "what in the world is a spirooli?" you should google it. It's a great tool to turn veggies (like carrots, zucchinis, beets, and radish) into angle hair pasta. If you don't want to spend $30 on a hand cranking kitchen appliance, then use your veggie peeler to make fettucini style noodles. start at the base of zucchini and peel/slice away from you approximately 5 times, turn zuch slightly and slice again 5 times, repeat all the way around your zuch till your left with the seedy center. And there you go - raw pasta!
'No Fakin No Bakin' Blueberry Pie
RAW!! enzymatically rich, EASY, QUICK, and DEEEEE-LiCIOUS fruit pie recipe - use any fruit in season (raspberries, blackberries, peaches, apricots, etc)
2 cups raw almonds
3-4 dates (soaked in water for ten minutes, then pitted)
1/2 cup agave divided
2 cups of fruit: blueberries
5 in pie plate or shallow bowl.
(will need food processor)
pinch sea salt
dash of cinnamon optional
Grind almonds in food processor until finely ground. Pit the dates and add them, 1/4 cup of agave, & a pinch of sea salt (optional cinnamon) to the finely ground almonds. Continue to process until thickened ball forms. Remove contents from food processor and press into pie plate/shallow bowl bringing crust up around the walls and top edges of the plate. Fill your crust with fruit of choice drizzled or mixed with the remaining 1/4 cup agave.
smile and serve :)
refrigerate leftovers.
'Mama Make'm Again' Carrot Mash
easy yummy wholesome recipe. Side dish for 2 or 3, can easily double the recipe to feed 4 to 6:
1 bag organic baby carrots
1 small sprig fresh rosemary
1 tbsp olive oil (preferably cold pressed extra virgin)
black pepper
dulse flakes (can use sea salt)
optional cinnamon
(will need a food processor or high speed blender, or a hand masher)
Boil the carrots until soft - easily pierced with a fork
strain and trasfer to food processor/blender/or large mixing bowl if mashing by hand
add 1 tbsp olive oil, 1 small sprig of rosemary leaves cut small (omit stem), add black pepper and dulse or sea salt to taste
option to add 1 dash of cinnamon (for a warmer, autumn flavor)
process in food processor until all carrots are broken down.
transfer to serving bowl.
1 bag organic baby carrots
1 small sprig fresh rosemary
1 tbsp olive oil (preferably cold pressed extra virgin)
black pepper
dulse flakes (can use sea salt)
optional cinnamon
(will need a food processor or high speed blender, or a hand masher)
Boil the carrots until soft - easily pierced with a fork
strain and trasfer to food processor/blender/or large mixing bowl if mashing by hand
add 1 tbsp olive oil, 1 small sprig of rosemary leaves cut small (omit stem), add black pepper and dulse or sea salt to taste
option to add 1 dash of cinnamon (for a warmer, autumn flavor)
process in food processor until all carrots are broken down.
transfer to serving bowl.
Subscribe to:
Posts (Atom)