Legal Peanut Butter Pie

21st Century American Foods, Background and make-up of peanuts, Desserts, Diabetic Friendly Recipes, Gluten-free desserts, Healthy Innovations, Healthy Recipes, Keto Recipes, Monkfruit Sweetner Recipes Leave a comment

legal peanut butter pie

A recipe for the best of legal, peanut butter pies follows; it’s accompanied with information on the make-up of peanuts, their various uses throughout the world, and why they cause allergic reactions, in some people.

Peanuts Are Seeds

The peanut is not a nut, but rather the seed of Arachis hypogaea, a small bush that is a legume, which pushes its woody fruit capsules underground as they mature.  1

The Background of Peanuts

Around 2000 B.C., this seed was domesticated in South America; this took place probably in Brazil.  Then, the peanut became an important crop to the Peruvians, prior to the beginnings of the Inca empire, in the early 1400’s.  In the 16th century, the Portuguese took it to Africa, India, and Asia.  Quickly, it was being used as a major source of cooking oil in China, because of its high oil content (the composition of peanuts is 48% oil, 26% protein, 19% carbohydrates, and 6% water).  2

America lagged behind, however, in adopting the peanut as anything other than animal feed, until the 19th century; then, in the early 20th century it became a major crop in the South, when agricultural scientist George Washington Carver encouraged farmers to replace weevil-ravaged cotton with peanuts.  Today, the United States is the third largest peanut producer in the world-though we’re a distant third to India and China.  3

Various Ways Peanuts Are Employed in Cooking

Peanuts are consumed mostly as oil and meal in Asia, while in the U.S., they are eaten as food.  In their pureed form, they have found their way into several Asian and African traditions, lending richness, substance, and flavor to sauces and soups.  These pureed peanuts, as well as whole ones, are used in Thai and Chinese noodle dishes and sweet bun fillings.  Indonesian dipping sauces and sambal condiments employ these, and in West African nations, they are used in cakes, confections, stews and soups.  (For a great Indonesian condiment, see Serengdung Kacang-a delicious peanut/coconut-chip mixture, which can creatively be used as an hors d’ouvres or on top of salads.  4

Along with these other countries, peanut soups are popular in the American South.  Both the southern United States and Asia use peanuts boiled in saltwater, as a popular snack.  When boiled in its shell, this nut develops a potato-like aroma, with sweet vanilla highlights due to the liberation of vanillin from the shell.  5

Compounds Contributing to Peanut Flavor

Roasted peanuts have several hundred volatile compounds; the raw peanut has a green, bean-like flavor, which comes mainly from the compounds green-leaf hexanal and the pyrazine that characterizes peas.  A composite of several sulfur compounds make-up the roasted aroma; these consist of numerous “nutty” pyrazines and others (some of which have fruity, flowery, fried, and smoky characters).  When staling takes place during storage, these nutty pyrazines, however, disappear, and painty, cardboard notes increase.  (For related information on chemical compounds and their aromas, as found in herbs and spices, see Sage Turkey Delight.)

There are four varieties of peanuts grown in the United States for different purposes.  The large Virginia and small Valencia are used for nuts sold in the shell, while the Virginia and small Spanish are found in mixed nuts and candies.  Finally, the Runner is produced for use in baked goods and peanut butter.  7

Peanuts as a Food Allergy

Bbc.com wrote that the frequency of food allergies-especially in industrialized countries-has increased over the past 30 years; it reported a five-fold increase in peanut allergies between 1995 and 2016 in the UK.  It proposed that this increase in allergies is probably environmental and related to Western lifestyles.  8

A true food allergy is the body’s immune system mistaking a food component (in this case proteins in peanuts), as a sign of invasion by bacterium or virus; it then reacts by initiating a defense-the release of histamines-which causes the allergic reaction.  Such overreactions may cause mild damage, such as manifestations of discomfort, itching or rash, or severe reactions bringing life-threatening asthma or change in blood pressure or heart rhythm.  9

Peanuts are one of the most typical food allergens; these allergic reactions are the most common cause of fatal food-induced anaphylaxis, with adolescents with asthma being the highest-risk group.  Thus, it is important to check with your doctor, before eating the following recipe, or any other foods made with peanuts.  10

Applying This Peanut Lesson

When still, we are guided into that which is most beneficial for our beings.  When hurried we are prone to mistakes, such as eating, by accident, a food that causes adverse reactions in our body-makeup.

Slowing down is imperative to hearing our given needs, which are unique.  Each of us must hear for ourselves what to eat nutritionally.  Likewise, we must accept inner guidance concerning all other aspects of living, so we consume only that which is true and pure.

We need to be at peace in order to attain such promise.  The Spirit encourages us: when he giveth quietness, who then can make trouble?  11

Gently and mildly-Webster’s definition for meekness-we receive God’s provision of tranquility, so we can know what to put in our mouths and souls, from moment to moment.  As we apply this precept, it amplifies itself as increased health, in both the physical and spiritual realms, for they play off of each other.

Enjoy this powerful dessert, by following the recipe below!

References:

  1. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p.510.
  2. , pp. 502, 510.
  3. , p. 510.
  4. , p. 510.
  5. , p. 510.
  6. , p. 511.
  7. , p. 511.
  8. https://www.bbc.com/news/health-46302780
  9. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p.455.
  10. https://www.thermofisher.com/diagnostic-education/patient/us/en/allergy-types/food-allergies/peanut-allergy.html
  11. King James Bible, Job: 34: 29.

finished product

Legal Peanut Butter Pie  Yields: 1-10” gluten-free pie, or 10 servings.  Active prep time: 1hr/  inactive prep time for chilling: 3 hr.  Note: may freeze, to have on hand for company.

Crust

1 c almond flour

1/3 c peanut powder  (Trader Joe’s has an excellent price for this-$4.99/8 oz.)

1/2 c Monkfruit sweetener  (See Healthy Date/Apricot Bars, for information on the health benefits of Monkfruit.)

1/4 tsp salt

6 tbsp of butter, melted

Spray oil

Ganache

3/4 c heavy whipping cream  (An organic one can be found at Trader Joe’s for $3.49/pt.)

1 c semi-sweet chocolate chips  (Such are high quality and inexpensive at Trader’s.)

1/2 oz of unsweetened Baker’s chocolate, for optional decoration

Filling

1 c plus 2 tbsp heavy whipping cream

8 oz cream cheese, softened

2 tsp vanilla

1/2 c Monkfruit sweetener

1 c creamy peanut butter, at room temperature

  1. moist pie crust dough

    Preheat oven to 350 degrees. Chill a med/large bowl and beaters for an electric mixer in the freezer.

  2. Melt 6 tbsp of butter in a small saucepan over med/low heat.
  3. Mix all dry ingredients for the crust in a medium bowl with a fork.

  4. pie crust formed in pan

    Add melted butter; blend with a spatula, until all dry ingredients are incorporated (mixture will be moist-see photo).

  5. Spray a 10” pie plate, preferably with coconut oil spray. With the spatula, spread the dough evenly over bottom of pan; then with fingers, pat mixture firmly into place on bottom and up sides of pie plate.  See photo.

  6. baked pie crust

    Bake for 23-25 minutes, or until golden brown on bottom-edges will be darker. (See photo.)

  7. Let cool on a rack for 10 minutes; then, place in refrigerator or freezer to finish cooling.
  8. Make ganache-see list of ingredients above-by bringing cream to a very low simmer over med/low heat (should be hot/steaming, but not boiling); add chocolate pieces and continue to cook, beating with a wire whisk, until mixture is glossy/shiny.  Remove from heat; add vanilla and set aside.

  9. first beating of filling

    Go to the above list of filling ingredients: whip 1 c cream, using chilled bowl and beaters. Set aside in refrigerator.

  10. In another bowl, using the same beaters, blend the softened cream cheese, 2 tbsp heavy whipping cream, and vanilla. Mix in Monkfruit and peanut butter, beating for at least three minutes, until mixture is light and Monkfruit has had a chance to dissolve some-this will dissolve further, as pie sets. (See photo above.)
  11. Beat in one third of the whipped cream in this mixture.

  12. filling after final beating

    Finally fold in the remaining cream (see photo).

  13. Spread the ganache evenly on bottom of the cooled crust.
  14. Place filling on top of ganache. May use your fingertip to form decorative peaks in filling.
  15. Using a sharp knife, scrape optional, unsweetened chocolate over the top of the pie (see photo of finished product at top of recipe).
  16. Refrigerate for three hours before serving.
  17. Serve immediately, or may cut in tenths-this is rich-and freeze. When frozen, place pieces in a freezer bag, to have on hand as needed for company.
  18. This is legal and dynamite!

Dutch Baby

Breakfast Foods, Dutch Babies, History of Pancakes, Lemon Recipes, Swerve Confectioners Sugar Recipes Leave a comment

Dutch baby

Here are creative ways to experience Dutch babies-German pancakes-as well as information concerning their background.  (For more on the history of pancakes, see Norwegian Pancakes.) Indeed, this Dutch baby will tantalize your tongue!

The Famous Original Pancake House in Portland, OR

My first experience with this treat was at The Original Pancake House here in Portland, OR, which James Beard recognized, as number ten in his 1970’s list, of America’s top ten restaurants.  (For more on this eatery, see Tabbouleh.)  In the 1990’s, I attended The Original Pancake House several times a week, sitting at the community table with my friends-the regulars-I’d met there.  Here, I often indulged in this lemony, puffed-up pancake, which was only slightly sweet; there were always doggie bags of leftovers to take home.

My Family History with Dutch Babies

Unbeknown to me at the time, this creation played an important part in my family in the latter part of 1981: My aunt Sheila was caring for my bedridden sister Maureen-pregnant with her sixth child-by cooking for her family several times a week, as my brother-in-law was in Wyoming, with his work.

To the delight of all these children, Sheila most often made multiple Dutch babies in pie plates, cutting them in sixths, and serving them with four or more toppings.  The kids would take several pieces at a time, choosing from these various toppings, among which were numerous berries, home-canned apple sauce, and a creamed chipped beef (jars of thinly sliced dried beef in a homemade cream sauce).

The memory of Aunt Sheila’s making Dutch babies is indelibly set in my nieces’ and nephews’ hearts; when either the person or the food is mentioned, the above story spills forth.

Recipes for Both Small and Large Dutch Babies

I wasn’t aware of this ministry at the time, and I knew nothing about Dutch babies, until I moved to Portland in 1986; here I discovered them as huge, massive pancakes made in a cast iron skillet (served with fresh lemon, butter, and powdered sugar).  Thus, I have always made them in this same manner; though now I prefer to use Swerve Confectioners Sugar Replacement.  Below you will find this large pancake receipt, as well as directions for making Aunt Sheila’s smaller pie-pan version, in case you are baking numerous pancakes for a crowd.

Savory and Apple Dutch Babies

There are multiple variations of Dutch babies online; some of the best savory options can be found at https://www.allrecipes.com/article/savory-dutch-baby/  There are many recipes for a German apple pancake on internet as well.  I, however, feel my Apple Pancake is by far the best.  Unlike all these other receipts, mine has the fresh apples-mixed in cinnamon sugar-baked on top of the puffed-up Dutch Baby.  This provides perfect, moist caramelized apples, as opposed to the other versions’ drier, smothered apples, which are baked underneath the batter.  Note: as with the Dutch baby, I first experienced this German apple pancake at The Original Pancake House, beginning in the 1980’s.

German Pancake’s Past in American Cook Books

In my rather extensive cook book collection, there were no recipes for Dutch babies-German pancakes-present in cook books published in the early days of our nation.  In fact, I didn’t find any receipts for this German pancake until 1930, with The Settlement Cook Book, by Mrs. Simon Kander.  The Joy of Cooking, by Irma S. Rombauer and Marion Rombauer Becker, also boasts of directions for a German pancake, or pfannkuchen; this cook book was first published in 1931, with multiple printings following-my edition is copyrighted 1964.  A healthy version of a German pancake is present in Jean Hewitt’s The New York Times Natural Foods Cookbook, published in 1971.  1

I found a Dutch apple cake in two of my mid-twentieth-century cook books: Fannie Engle’s Cook Book, 1946, and The New Century Cook Book, 1949, by Demetria Taylor.  This cake is quite similar to the apple pancake, with sliced fresh apples arranged over the top of a pan of cake batter, which is then dusted well with cinnamon sugar and baked.  2

As a side note, Margret Visser points out in The Rituals of Dinner, 1991, that it is considered impolite to cut pancakes with a knife in Germany, as it could appear that one thinks they might be tough.  3

Lessons Learned

We should be aware how our acts of kindness may leave lifelong-in some cases eternal-influence on others, as seen above in my family.

Likewise, our words and deeds can also leave bad impressions on those around us; thus, we are careful to guard ourselves in both speech and actions.  This, however, can only be done effectively, if we bring our thoughts captive, not letting strife or bad memories rule and reign in our hearts.  (We cry out for help in doing this!)

In this way, we are set free from captivity and bondage, and we can be used subsequently, to help bring our loved ones and others into freedom.

References:

  1. Simon Kander, The Settlement Cook Book (Milwaukee, Wisconsin: The Settlement Cook Book Co., 1930), p. 83.; Irma S. Rombauer and Marion Rombauer Becker, The Joy of Cooking (Indianapolis, Indiana: The Bobbs-Merrill Company, Inc., 1931, 1936, 1941, 1942, 1946, 1951, 1952, 1953, 1962, 1963, 1964), p. 214; Jean Hewitt, The New York Times Natural Foods Cookbook (New York: Avon Books, 1971), p. 304.
  2. Fannie Engles, Fannie Engles’ Cook Book (New York: Duell, Sloan and Pearce, 1946), pp. 126, 127; Demetria Taylor, The New Century Cook Book (New York: Appleton-Century-Crofts, Inc., 1949), p. 727. A revised and enlarged edition of Phyllis Krafft Newill, Good Food and How to Cook It (New York; D. Appleton-Century Company, 1939).
  3. Margaret Visser, The Rituals of Dinner (New York: Grove Weidenfeld, 1991), p. 186.
  4. https://www.tasteofhome.com/recipes/german-apple-pancake/ and https://www.allrecipes.com/recipe/23900/german-apple-pancake/

serve it forth-a Dutch Baby

Dutch Baby (German Pancake)  Yields: 2-3 servings, when made in a cast iron skillet.  For larger crowds, may make multiple, half-recipes in 9″-pie or cake pans. Total prep time: 35 min/  active prep time: 10 min/  baking time: 25 min.

 

 

 

Receipt for a cast iron skillet, or half this recipe for a 9”-pie pan:

4 lg eggs

1 c unbleached white flour  (Bob’s Red Mill organic is of high quality; available in bulk, or 5-lb bags, at our local New Seasons.)

1/4 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco for $4.95/5 lb.)

1 c milk  (May substitute alternative milks, such as almond or oat.)

6 tbsp butter, plus more for serving

2 small lemons, quartered  (Inexpensive organic lemons can be purchased at Trader Joe’s for $1.69/lb, or 6 small lemons.)

Powdered sugar  (May substitute Swerve confectioner’s sugar, which is sugar-free; for information on Swerve, see Great Keto Citrus Cookies).

  1. batter lightly beaten-somewhat lumpy

    Preheat oven to 400 degrees.

  2. Beat eggs in a large bowl; stir in flour and salt.  Mix in milk gently; do not over beat-batter will be somewhat lumpy.  (Optional: may refrigerate batter overnight.)  See photo above.
  3. Melt butter in a cast iron skillet over medium heat, or if using 9” pie plates, place in oven to melt butter-may cut butter in small pieces, so it melts quickly and evenly, without browning on edges.

  4. smaller Dutch baby in a 9″ pie pan

    Pour egg mixture into hot skillet, or pie pan, and place in preheated oven.  Bake for 25 minutes, or until golden brown.  (See photos of smaller Dutch baby here, and larger, cast-iron-skillet pancake at top of entry).

  5. Cut pancakes in desired number of pieces; I cut the larger pancake in halves, or thirds, and then serve it to my guests, with butter, lemon slices, and powdered sugar.  (For larger crowds, the multiple, smaller pancakes can be cut into sixths, so your guests can choose from numerous toppings, such as: various berries and fruits, applesauce, and creamed chipped beef.  This latter is a blend of cream sauce and dried beef.  Five-ounce jars of these thin slices are available for $4.39 at our local Fred Meyer’s.)
  6.  Serve immediately and be wowed!

Chin Chin of West Africa

19th Century French Foods, African Foods, Breakfast Foods, Desserts, Early Development of Cooking Techniques, History of Doughnuts and Various Fried Pastries, Origin of Cookies and Doughnuts in America, Snacks Leave a comment

plate of chin chin

This last receipt in my African repast is chin chin, or doughnut-like pastries.  Here are easy instructions for making them, as well as the colorful history of various fried pastries.  This chin chin recipe came to me in the early 1980’s, along with the declaration that no Nigerian wedding would be without them; I can see why, as they are so good!

Chin Chin as Found in West Africa

Originally this treat was prepared only for special occasions throughout West Africa and Nigeria, but now it is sold there in supermarkets and on street corners.  In Africa, the texture of chin chin varies greatly from fall-apart-softness to teeth-breaking-hardness; it comes in various shapes, though the most common are one-inch squares.  (My 1980’s receipt calls for wedges, made by rolling the dough in two eight-inch circles, then cutting each into twelve pieces-the quickest method.)  1

Chin chin are known as African croquettes; for example, in Cameroun these pastries are called ross, or croquettes du mboa.  In Guinea, however, they are referred to as gateaux secs.  They come with flavors specific to each country and region, with nutmeg being popular in Nigeria; though, those known as akara in this country are prepared with black-eyed peas-croquettes africaines in West Africa often include this legume.  2

Wikipedia compares chin chin to the Scandinavian snack klenat.  It states that eggs, baking powder, and nutmeg are optional in this fried wheat-flour dough, made up of flour, sugar, butter, and milk.  3

Early World Development of Cooking Techniques

In Consider the Fork, Bee Wilson puts the technique of frying in context, noting that in cooking the development of pots mark the leap of mere heating, to the new status of “cuisine”.  From early times, roasting and barbecuing have been present; this is the direct and unequivocal form of cooking, where raw food meets flame and is transformed.  Boiling or frying, however, are indirect forms of cooking, for in addition to fire they require a waterproof and fireproof vessel.  Here we see that the food only takes on the heat of fire, through the mediums of oil in frying and water in boiling-an advance on crude fire.  4

Doughnuts and Such in America

I am not sure how long Africans have been transforming dough into delectable chin chin croquettes, using vessels of hot oil.  James Beard, however, declares in American Cookery, 1972, that doughnuts, crullers, and other fried cakes have been standard fare in America for centuries.  The New Englanders, the Pennsylvania Dutch, and practically all other settlers adopted the habit of eating doughnuts for breakfast or lunch or as a between-meal snack, during the forming of this country.  (For more information on the history of doughnuts in early America, see 1950’s Butterscotch Cookies.  5

In describing various fried pastries, Beard stated in the 1970’s that cake doughnuts were the most popular of all; he also notes that the Dutch and Germans brought raised doughnuts here.  Out of these raised doughnuts, evolved the famous rectangular shaped ones, with maple icing.  Crullers are richer than cake doughnuts; Beard’s receipt has double the eggs and butter and a third of the milk.  He also gives his version of the great New Orleans dish called calas-fried rice cakes-for which the famous “calas tout chaud” is shouted in this city’s streets early in the morning.  6 (America’s famous The Joy of Cooking calls these calas rice crullers.   7)

Croquettes by Julia Child and Careme

Julia Child gives techniques for making croquettes, in her well-known Mastery of French Cooking, 1961, a decade before Beard provided his teaching on doughnuts.  Her croquettes differ vastly from our above croquettes africaines, for they are various fondues, chilled and cut in balls or squares, rolled in egg and breadcrumbs, then browned in deep fat.  Her fondues consisted of eggs, cream, cheese, ham, or shellfish, and seasonings, thickened with a roux made of several tablespoons of flour and butter.  These are the more standard croquettes, while the doughnut-like chin chin that Africans call croquettes are atypical.  8

Croquettes have been popular in Europe for a long time.  In his first book Le Patissier Royal, 1851, Careme includes such excellent croquette receipts, as Rice Croquettes a l’Ancienne and Chestnut Croquettes.  As related by Esther B. Aresty in The Delectable Past, the first is a concoction of eggs, cream, butter, cheese, rice, and chicken or ham, which has been chilled first, dipped in egg and breadcrumbs, then deep-fried.  The second employs boiling chestnuts and then making a chilled puree out of part of them; this puree consists of eggs, butter, cream, and the mashed boiled chestnuts.  Once this mixture is cold, it is used to encase the remaining boiled chestnuts, which are then dipped in egg wash, rolled in breadcrumbs, and fried in hot oil.  9

Carame also notes in Le Patissier Royal that rum-banana fritters were made by Napoleon’s cook on the desolate island of Saint Helena.  Aresty elaborates on Careme’s sketchy recipe, with detailed instructions of a banana dipped in batter, fried in oil, then drizzled with a rum sauce and finally baked in an oven.  10

Lesson Learned by Moderately Indulging in Sugar Treats

There is nothing health-redeeming about the above African chin chin croquettes, but oh how addictive they are!    This fried sweet is loaded with the wrong kind of fats (for more information on healthy and unhealthy fats, see Balsamic Eggs, Nutty Coconut Pie, and 1880’s Ozark Honey Oatmeal Cookies .

Indulging in these fried pastries makes me think of the old saying: a spoonful of sugar helps the medicine go down.  Indeed, there is a proper way to eat sugar: infrequently and gratefully!  We must apply moderation with the intake of this food, allowing for it only on special occasions (according to your medical requirements, of course), but when allowed, how we savor this treat!

Likewise in life, troubled feelings resulting from correction can be balanced with the sweetness of proper thoughts and words.  Always, we need to slow down carefully and be led by the Spirit, when either receiving or giving corrective direction.  (Webster’s definition of correct is to make things right.)

When correction comes to us, it may not feel like there was a spoonful of sugar in the mix.  We, however, have authority over our minds, wills, and emotions, which together make up our souls, with its voice our thoughts.

We need humble ourselves, in this restorative process.  Of most importance, we must forgive the deliverer of this needed direction, taking no offense, which is critical for our optimum mental health.  This also includes forgiving ourselves, if any mistakes are made in our delivering help to others.

Receiving healing directives readies us to grow exponentially, best equipping us for our ordained service here on earth.  Note: only when our obedience is fulfilled, are we wise enough to correct our fellows, applying all this sweetness to their given situations.

May we learn to live this way, receiving and giving correction with a spoonful of sugar, with all the freedom this brings.  In like manner, may we indulge with proper moderation in the spoonfuls of sugar in our physical diet, as we enjoy these incredible chin chin to the maximum!

References:

  1. https://www.africanbites.com/chin-chin/
  2. https://www.196flavors.com/nigeria-chin-chin/
  3. https://en.wikipedia.org/wiki/Chin_chin
  4. Bee Wilson, Consider the Fork (New York: Basic Books, 2012), p. 3.
  5. James Beard, American Cookery (Boston: Little Brown and Company, 1972), p. 799.
  6. , p. 801.
  7. Irma S. Rombauer and Marion Rombauer Becker, The Joy of Cooking (New York: The New American Library, Inc., 1931, 1936, 1941, 1942, 1946, 1951, 1952, 1953, 1962, 1963, 1964, 1973), p. 707.
  8. Julia Child, Louisette Berholle, and Simone Beck, The Mastery of French Cooking, vol. 1 (New York: Alfred A. Knopf, 1961), pp. 201-204.
  9. Esther B. Aresty, The Delectable Past (New York: Simon and Schuster, 1964), pp. 139-144.
  10. , p. 144.

finished product

Chin Chin (Nigerian Wedding Pastries)  Yields: 24 wedges.  Total prep time: 40 min/  active prep time: 20 min/  cooking time: 20 min.  Note: a fryer, electric frying pan, or thermometer will be helpful to regulate temperature, while frying.

2 2/3 c unbleached white flour

2/3 tsp baking powder

1/8 tsp salt  (Himalayan, pink, or Real salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

1/2 c sugar  (Organic sugar is available at both Costco and Trader Joe’s.)

1 tsp nutmeg, optional

1/4 c butter, at room temperature

2 eggs, lightly beaten

1/2 c milk

48 oz oil, for frying  (May use any vegetable oil, such as canola, which is inexpensive.)

  1. kneaded dough

    Mix all dry ingredients in a large bowl; cut in softened butter with a pie cutter or two forks.

  2. Heat oil to 350 degrees.
  3. Stir eggs and milk into dry ingredients, until all flour is incorporated.

  4. cutting dough in wedges

    Knead dough on a floured board for about five minutes, until elastic and relatively smooth, adding more flour as needed (see photo).

  5. Divide dough into two balls. Roll out one ball into an eight-inch circle; cut into twelve pieces, see photo.  (Note: the more traditional way to make chin chin is by cutting dough into small one-inch squares; this takes more time.)

  6. three chin chin turned over, the rest ready for turning

    Cut off a third of one pastry and place in oil, to test for proper heat; if dough floats immediately, oil is ready.  (If dough quickly turns dark, oil is too hot.) When temperature is right, fry other eleven pieces.  Edges of dough will be light golden and dough slightly wet in center, when it is time to turn pastry over; drain on paper towel.  (See photo.)

  7. Repeat steps 5 and 6, until all chin-chin is fried.
  8. Enjoy this delicious treat.

West African Bobotie (Lamb or Beef Baked in Curry-Custard)

African Foods, Curry Recipes, Entrees, Ethnic Meals, Foods with names derived from Sanskrit, Lamb Recipes, Meat Recipes, Properties of Turmeric Leave a comment

bobotie

Discover the health benefits of turmeric, while delighting in this national West African dish bobotie-made with turmeric.

How Turmeric Grows

Turmeric comes from a herbaceous tropical plant in the ginger family, Curcuma longa.  Our herb is its dried underground stem, or rhizome-the horizontal, underground stem of this ginger “root”.  This special underground stem structure has been developed for nonsexual reproduction.  In other words, a rhizome can “clone” itself by forming a storage organ that can produce its own roots and stem and become an independent-but genetically identical-plant; this is seen in sunchokes and all ginger “roots” in the ginger family, of which turmeric is one.  In potatoes and yams, these swollen underground stem tips are called tubers.  1

Turmeric’s Preservation Process

Turmeric rhizomes are steamed or boiled in slightly alkaline water, in the making of this spice; this sets the color and precooks the abundant starch; then, these stems are sun-dried.  Though turmeric is usually sold pre-ground, some ethnic and whole foods markets may carry it fresh or as dried rhizomes.  2

Whole Turmeric Likely Provides Different Benefits

This whole turmeric, as found in certain health and ethnic grocers, may provide different health benefits.  Studies of its pre-ground form focus mostly on its constituent curcumin, which is just one of its curcuminoids (the other two being bisdemethoxycurcumin and demethyoxycurcumin).  Turmeric also contains volatile oils, or aromatic terpines, such as tumerone, athlantone, and zingiberene.  All these different substances are associated with unique health benefits.  3

The Flavor Components of Turmeric

Turmeric’s aromatic terpenes of turmerone and zingiberene give this herb a woody, dry earth aroma; it also has a slight bitterness and pungency.  (For detailed information on flavor components found in herbs, see Sage Turkey Delight.  4

The Origins of Turmeric

Turmeric appears to have been domesticated long ago in India, probably for its leading characteristic of deep yellow pigment; the word curcuma comes from the Sanskrit for “yellow”.  (For another reference of words for food, taken from Sanskrit, see Laban Bil Bayd.)  In the U.S., turmeric has been primarily used to color mustards and provide their nonpungent filler; in addition, it also has been used in prepared curry powders, where it makes up 25-50% by weight of these blends.  5

Its Present Popularity Is Based on Its Health Benefits

In whfoods.org, George Mateljan observes that despite the past wide use of turmeric in cooking over several thousand years, now researchers are continually surprised by its wide-ranging health benefits, as a supplement.  He lists some of these as: anti-inflammatory benefits, decreased cancer risk, support of detoxification, improved cognitive function, blood sugar balance, and improved kidney function.  He goes on to claim that it may also lessen the degree of severity in certain forms of arthritis, as well as certain digestive disorders.  6

Some of its strengths as a spice are: turmeric helps retain beta-carotene in certain foods such as carrots and pumpkin, in the cooking process.  Studies also show that turmeric may greatly help prevent the formation of heterocyclic amines (HCAs), which have been found to be so damaging, in the grilling of meat.  7

Curcumin Is Best Taken as a Supplement

Today, health experts focus mostly on curcumin, one of the curcuminoids found in turmeric.  It is best to take curcumin as a supplement, rather than to try to absorb its benefits through cooking with it in spice-form.  Consuming curcumin with black pepper enhances its absorption by 2000%, because of the piperine in pepper.  Be sure to check your supplements to insure they contain piperine.  Curcumin is also fat-soluble, so it is advised to take it with a fatty meal.  8

My Past with the Recipe Bobotie

When I was studying food in Peru in 1985, I met a couple from West Africa.  Upon learning about my work, they were anxious to share their personal receipt for their national dish bobotie, but I declined it, saying I already had this in my repertoire back home.  How often I have regretted my quick retort!

Applying Lessons in the Kitchen to Life

As we were exploring in my last entry on nkyemire, everything is about “keeping our kitchens clean”.  We tidy all up, as we go along in the cooking process, as well as in our lives; this way we don’t end up with an overwhelming mess at the end, in either our environments or our beings.

Humility is key to accomplishing the above, as is balance.  In the final analyses, we must admit that of ourselves we are without the power to effect lasting change.  Balance, however, is required, for without our fervent participation, God also is unable to effect permanent change within us.  We can-must-ask for humbleness of mind and stability in our beings, for he loves to help those who seek him.

References:

  1. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 263.
  2. Ibid., p. 430.
  3. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
  4. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 430.
  5. Ibid.
  6. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
  7. Ibid.
  8. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#section1

finished product

Bobotie  (African Lamb or Beef Curry-Custard Dish)  Yields: 8-10 servings.  Total prep time: 2 hr/  active prep time: 40 min/  baking time: 80 min.

2 tbsp butter

2 med onions, chopped

2 lbs ground lamb or beef  (Organic ground beef is $5.95/lb at Trader Joe’s, and our local Grocery Outlet usually carries ground lamb for $6.49/lb.)

2 lg eggs

1/4 c milk

2 slices bread, broken in small pieces

1/4 c dried apricots, chopped small

1/4 c raisins

1/4 c blanched, slivered almonds, chopped

2 tbsp sugar

1 tbsp curry powder

2 tbsp lemon juice

1 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

5 lg bay leaves  (It’s preferable to get these in bulk at your favorite grocery store, so you can choose large bay leaves, if possible.)

Topping

1 egg

3/4 c milk

1/4 tsp turmeric

  1. sweating onions

    Preheat oven to 350 degrees.

  2. In a large sauté pan, sweat (cook until translucent) onion slices, in hot butter; see photo.  Add lamb or beef, salt and pepper generously, as salting meat heavily while cooking adds greatly to flavor; cook until browned.  Remove from heat.
  3. In a large bowl, combine egg, 1/4 c milk, and bread crumbs; mash bread with a fork.

  4. bay leaves pressed into meat

    Add apricots, raisins, almonds, sugar, curry, lemon, and salt.  Blend well.

  5. Using a slotted spoon, remove cooked meat to the fruit/almond mixture. Mix well and place in a 2-quart casserole.  With hand, spread out evenly and press down firmly.
  6. Gently press in bay leaves, using a finger to make a hole in meat, prior to placing in the bay leaf (see photo above).

  7. custard topping poured over meat mixture

    Bake uncovered for 20 minutes.

  8. Meanwhile make topping in a small bowl, by beating egg, milk and turmeric lightly; set aside.
  9. After 20 minutes, pour topping over mixture in casserole (see photo).
  10. Bake 40 more minutes; at which point, take out bay leaves.
  11. Continue baking until custard is completely set, about 20 additional minutes; see photo at top of recipe.  Serve with rice and chutney and experience heaven!

African Nkyemire (Yams with Mushrooms)

African Foods, Ghee recipe, Gluten-free Entrees, Healthy Recipes, History of my Business, Sweet Potato Recipes, The Difference between Yams and Sweet Potatoes, Vegetables Leave a comment

nkyemire

Here we will unfold the mystery behind true yams, American “yams” and sweet potatoes, while partaking in the delightful African yam dish nkyemire.

Background of My Using This African Recipe

This recipe came to me in the early 1980’s, while catering and teaching cooking classes in Billings, MT.  I employed it in a African repast that included bobotie (a lamb dish baked in a curry-custard) and chin-chin (Nigerian wedding pastries), which will be my next two posts.  These outstanding dishes from Africa were among other native delicacies in this colorful dinner, which was one of my most popular classes.

What Are True Yams?

Today’s nkyemire receipt calls for African yams, which differ from what Americans call yams.  Yams, Dioscorea, are a tuber that originated in Africa and Asia, but now  also are commonly found in the Caribbean and Latin America, with 95% being grown in Africa.  Sweet potatoes, Ipomoea batatas, on the other hand, are a starchy root vegetable or tuber, which originated in Central or South America.   1

Columbus introduced the sweet potato to Europe; subsequently it was established in China and the Philippines by the end of the 15th century.  It has now become the second most important vegetable worldwide.  2

True yams differ from sweet potatoes primarily in size and color, for they can grow very large-up to 5 feet and 132 lbs.  These are cylindrical in shape with brown, rough, scaly-textured skin, and their flesh can be white, yellow, purple, or pink.  Their taste is less sweet and much more starchy and dry than sweet potatoes.  3

Sweet Potatoes and “Yams” in America

Sweet potatoes are related to the morning glory family, with an orange flesh, and a white, yellow, purple or orange skin.  This vegetable is sometimes shaped like a potato, though it may be longer and tapered at both ends.  Yams in America differ from true yams, like those found in Africa.  What we call yams here are actually orange-colored sweet potatoes-except those found in certain international food markets.  4

The orange-fleshed variety of sweet potato was introduced to the U.S. in 1930s marketing campaigns.  5  At that time, Americans were only used to the white variety of sweet potato; thus, to distinguish the orange-fleshed potato from this white variety, producers and shippers chose to use an English form of the African name nyami , meaning “to eat”; thus, our word “yam” was adopted.  These yams, however, are vastly different from the true yam, as originated in Africa and Asia.  Yams, as Americans call them, are sweet potatoes in actuality.  6

Importance of Tending to our Memories

One of my catered, African-themed events was a law firm’s employee-appreciation-gathering in Billings, during the summer of 1984; they had imbibed in South African wines and started throwing people in the swimming pool, at which point I gracefully exited the party-my check in hand.

Exposures to food become etched in our minds, as do certain life experiences, such as the one above.  We must be careful as to what we allow our minds to dwell on, as memories surface.  We can override poorer impressions left on our hearts, through purposeful practice, much like we can train ourselves to banish certain distastes, for ailments that were initially displeasing.  All must be properly tended to with diligence.

In this way, we can habituate our beings to let go of unpleasant, reoccurring thoughts, about either ailments or activities.  Indeed, we are responsible to hush these tendencies to recall negative, experiential occurrences created by either food or life.  Note: perhaps this can only done with the mighty help of God; thus, we ask for his gracious, omnipotent assistance.

Enjoy this simple receipt made with American “yams”-sweet potatoes.  If desired, go to an international market to get true yams and thus experience the accurate taste of this native dish.  For other sweet potato recipes, go to Sweet Potato Pie and Sprouted Quinoa and Yam Salad.

 

 

References:

  1. https://www.healthline.com/nutrition/sweet-potatoes-vs-yams
  2. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 304.
  3. https://www.healthline.com/nutrition/sweet-potatoes-vs-yams#section3
  4. https://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/yam-vs-sweet-potato-which-ones-healthier-and-whats-the-difference/article4102306/
  5. Harold McGee, On Food and History  (New York: Scribner, 1984, 2004), p. 304
  6. https://ncsweetpotatoes.com/sweet-potatoes-101/difference-between-yam-and-sweet-potato/

yam slices cooked to a golden brown

African Nykemire (Yams with Mushrooms)  Yields: 6 servings.  Total prep time: 1 hr,  plus 1 1/4 hr ahead of time for baking yams.  Note: if refrigerating yams baked ahead, bring to room temperature several hours before preparing recipe.

3 med/lg yams, or sweet potatoes, about 2 1/2 lbs  (A 5-lb-bag of organic yams is available for $4.95 at Trader Joe’s, or 3 lbs/$3.95.)

2 tbsp lemon juice  (Organic lemons are only $1.69 for 4-6 lemons-1 lb-at Trader’s.)

1 bunch green onions, finely chopped, including green part  (Organic is only slightly more expensive.)

1 small green bell pepper, seeded and diced fine  (Organic is important, as peppers absorb pesticides readily.)

10 oz mushrooms  (A 10-oz-package of small, white mushrooms is available at Trader Joe’s for $1.79.)

6 tbsp ghee or butter  (Ghee will give the best health benefits and flavor; for easy recipe, see Ukrainian Spinach with Noodles.)

Salt and pepper to taste  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.

  1. wrapping yams so juices don’t spill out

    This step may be done ahead of time.  Preheat oven to 350 degrees and prepare yams as follows.

  2. Spray yams with a vegetable spray (for an inexpensive, effective spray, combine 97% white distilled vinegar with 3% hydrogen peroxide); let sit three minutes and rinse well.  Wrap in tin foil, carefully gathering the foil at the top, so all the ends point upward; this insures that the juices don’t spill on your oven (see photo above).
  3. Bake yams for 1 1/4 to 1 1/2 hours; watch carefully so yams are rather soft, but not mushy!  Remove from oven and cool.
  4. Peel and cut cooled yams in 1″-thick slices.
  5. Squeeze lemon juice, set aside.
  6. Chop bell pepper and onions-including green part-into small pieces.  Set aside together in a bowl.

  7. cleaning mushrooms with mushroom brush

    Clean mushrooms, by brushing with a mushroom brush (see photo).

  8. Heat 4 tbsp butter, or better yet ghee, in a large sauté pan over medium heat.  Quickly cook mushrooms, after distributing oils evenly throughout; stir frequently and cook just until they are becoming tender.  Remove to a bowl, with a slotted spoon.
  9. Add onions and green pepper to hot liquid, cook for 2-3 minutes, or until limp.  Remove pan from heat.
  10. In another skillet, heat 2 tbsp butter or ghee.  Place yam slices in hot fat, salt and pepper to taste, and cook on both sides, until golden brown (see photo at top of recipe).
  11. Meanwhile, return mushrooms to pan of onions and peppers and add 2 tbsp lemon juice.  Place over medium heat, seasoning with salt and pepper to taste, and heat thoroughly.
  12. Put browned yams on a plate and cover with hot mushroom mixture, see photo at top of entry. Serve immediately and enjoy!

Ridpath Salad, from the mid-20th century

20th Century American Recipes, 20th Century Foods, Bacon the qualities of the best, Childhood Recipes, History of American Cuisine, History of nitrates and nitrites used in curing, History of Spokane's Davenport and Ridpath Hotels, Salad Dressings, Salad Fixings, Salads, Traditional and modern-day industrial curing of meats Leave a comment

Ridpath salad

Let’s examine what is the healthiest bacon on the market,  as we indulge in an outstanding 1950’s salad,  while reminiscing about the historical Davenport and Ridpath hotels, in Spokane, WA.

This Ridpath salad dates back to my early childhood days in the mid-twentieth century; then my family traveled to Spokane, from our little mountain village of East Glacier Park, MT, on such special occasions as school-clothes-shopping.  During these trips, we always stayed at the Davenport, and ate at least one of our meals at the Ridpath, where their signature salad was served, with its pickled beets, eggs, bacon, and more.

The Healthiest Bacon

Today, with our high health-consciousness, we may be reluctant to indulge in regular bacon, but fear not, for there are safer alternatives out there.  The three recommendations in choosing the best bacon are: the uncured, reduced-sodium, and center-cut options.  1

Uncured bacon has no nitrates or nitrites and generally tastes no different.  (For more on the history of curing and nitrates/nitrites, see respectively: The Best Corned Beef  and Disguised Ham .)

Reduced-sodium bacon may not appeal, for it may present a small taste adjustment, which is quickly overcome.  This change is important, as the salt used in producing bacon isn’t the high quality pink salt-Himalayan and Real Salt, which is actually critical for optimum health.  Rather, the sodium in bacon is harmful to our bodies; thus, reduced-sodium bacon may be the best choice, if you are planning on having more than one serving (2-3 pieces)-and this only on rare occasions.

The final instruction is to look for center-cut bacon.  This is bacon that has less fat; being mostly meat; thus, it is healthier and tastes even better.  It also is easier to cook, for it doesn’t curl so readily.

To get a brand that has all the above three qualities, you may have to go to a health food store, such as New Seasons or Whole Foods, but it’s really worth it.   You will also be able to find some of these three recommendations, in various brands at your local supermarket.

Davenport Hotel  2

The Davenport Hotel, which my family stayed at during the mid-twentieth century, was built in 1914.  Louis Davenport, however, neither provided the idea or the finances for it, but because of his already strong name in the city-as a restaurant owner widely established in hospitality-he was made its overseer and first proprietor.  Rather, it was it was commissioned by the Davenport Company, a group of Spokane’s leading businessmen, who desired a large public house for boarding and entertaining their guests.

Along with engaging Davenport, this group chose Kirkland Kelsey Cutter as the architect, for it had been Kelsey who had expanded Davenport’s highly acclaimed restaurant in 1904.

Davenport and Cutter employed lavish architectural elements from Italy, France, England, Spain, and Imperial Russia, with the lobby being inspired by the Spanish Renaissance style.  Among its lush details were Irish linens from Liddell, which came over on the Titanic; all this lent to the establishment’s promoting itself as “one of America’s exceptional hotels.”

It was on the roof of this hotel that the first commercially licensed radio station in Spokane was set up in 1922.  KHQ featured Harry “Bing” Crosby, a drop-out from Spokane’s Gonzaga University, who later became world famous for his singing.

Having sold the hotel in 1945, Davenport died in his suite in 1951.  It was shortly after this that my family first began staying here.  My brother Paul, two years my junior, can recall being taken in the arms of the bellhops around the lobby to gaze into the large fish tanks.  I remember the beauty of this majestic room, as well as the scurrying about of those attending to us.

The Davenport was closed in 1985; it was re-established, after a $38 million dollar renovation, by local entrepreneurs Walt and Karen Worthy, in 2002.

Ridpath Hotel  3

While we stayed at the Davenport in the 1950’s, we always ate at least one dinner at the Ridpath Hotel, which doesn’t exist anymore as a hotel, but rather is the Ridpath Club Apartments, a renovated, low-income, apartment complex, since 2017.

This grand hotel, the Ridpath, was known as Spokane’s longest, continuously run hotel, with its original building, built in 1900 and destroyed by fire in 1950.  Being promptly rebuilt, the doors of the second iteration of the Ridpath closed in 2008, a half a century later; thus, its continuous existence covered 108 years.

The original Ridpath Hotel, established by Colonel William Ridpath, suffered its first fire in 1902, but was subsequently restored.  The other fire, in 1950, totally destroyed this 5-story building.   It was 1952, the year of my birth, that San Francisco architect Ned Hyman Abrams completed the design of this second rendition, a twelve story building, with the architectural style of modernism.  It was during this decade that my memories of this establishment were formed.

History Translated into Personal Experience

The memory of their famous Ridpath salad is vivid to me, as is Caesar salad at this hotel (for history of the latter’s origin, see Creative Caesar Salads).  For Caesars, they would coddle the egg with a Bunsen burner table side; this fascinated my young mind, as did the strong garlic, tantalizing my tongue beyond imagination.

Food holds a power over our souls; we look for the good in this.  Tastes can invoke recollections of the past in our hearts; certain recipes call forth experiences from our childhood, as well as strengths and weaknesses found in our present existence.  We watch these, as they surface in our minds, tending to these impressions with care-allowing positives in and rejecting negatives.  This ordering of our life’s palate always produces good fruit in us.

References:

  1. https://www.self.com/story/weekend-approved-bacon and https://www.healthline.com/health/cured-vs-uncured-bacon
  2. https://en.wikipedia.org/wiki/The_Davenport_Hotel_(Spokane,_Washington)
  3. https://en.wikipedia.org/wiki/Ridpath_Hotel

light olive oil good for dressings

Ridpath Salad  Yields 6-8 servings.  Total prep time: 20 min (only if preparing your own pickled beets and croutons, total time for these two items: 1 hr 10 min/  prep time: 10 min/  cooking time: 1 hr).

2-3 small fresh beets, or 1-15 oz can of pickled beets

1 c raw apple cider vinegar, if pickling your own beets

1/2 lb bacon

3 lg eggs

3 Roma tomatoes  (Organic is best.)

1-6 oz package of organic greens  (Available at Trader Joe’s for $2.29.)

croutons  (Use ready-made, or see recipe at Healthy Greens .)

1-2 garlic cloves, for optional rubbing of serving bowl

Dressing

1/4 c vinegar of your choice  (I used lavender.)

1/3 c olive oil  (See photo above, for a light olive oil from Trader’s, for $7.99/liter, that works well in dressings.)

2 med/lg cloves of garlic  (For easy prep, may substitute 1 cube frozen garlic from Trader’s.)

1/8 tsp oregano  (Organic is inexpensive at Trader’s-$1.99.)

1/8 tsp basil  (Also available at Trader’s.)

1/8 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

  1. rubbing skin off cooked beets

    If pickling your own beets, cut roots off beets, spray with vegetable spray (an effective, inexpensive spray is a combination of 97% white distilled vinegar and 3% hydrogen peroxide); let sit 3 minutes and rinse well.  Boil until tender.  Remove from hot water, cool, and rub off skin with your hand (see photo).

  2. Next, cut beets in 1/2”x1/2”x 2” slices.  Put beet slices in a small container and cover with apple cider vinegar.  Refrigerate for 24 hours.
  3. Boil eggs.  Cool, peel, and set aside.
  4. Place bacon in a large, cold frying pan.  Turn heat on to medium and brown well on one side before turning.  This method helps some with curling of bacon, as does using center-cut bacon, which is mostly meat (see photo below).

  5. center-cut bacon in cold pan

    Shake all dressing ingredients in a pint jar; set aside.

  6. Place greens in a large bowl, optionally rubbed with garlic.  Top with all other ingredients, toss with dressing, and serve.

Sage Turkey Delight

21st Century American Foods, Diabetic Friendly Recipes, Entrees, Essential Oils in Food and Medicine, Healthy Recipes, Information on Sage, Sage Recipes, Turkey Recipes Leave a comment

sage turkey delight

Learn about the term essential oils, as applied popularly to medicine and traditionally to food; in the later it is used for the flavorful material in herbs and spices.  With the approach of Thanksgiving, consider this great recipe for leftover turkey or chicken, which employs the fresh herb sage; we will look at more closely below.  1

Essential Oil as Found in Food

Flavor is a composite quality, a combination of sensations occurring in the odor receptors in the upper reaches of our nose and the taste buds in our mouths.  Both sensations are chemical in nature: we are smelling odors and tasting tastes, when our receptors are triggered by specific chemicals in foods (in medicinal essential oils, these concentrated chemicals are either inhaled through the nostrils or applied to the skin).  2

Flavor Is Mostly Derived from Aroma

Most of what we experience as flavor is odor, or aroma (this can be seen in the  effect odor molecules have on us, when biting into a fresh apple, and from the sensations derived from indulging in a roast, hot from the oven).  3

Herbs and spices heighten flavor by adding their characteristic aroma molecules (an exception is pungent spices and herbs, such as pepper and chilies, which stimulate and irritate nerves in the mouth, rather than provide aroma).  These aroma molecules of herbs and spices are small, light, invisible, intangible, making them volatile, especially when heated-they evaporate from their source and fly through the air, which allows them to rise with our breath to the receptors in our nostrils.  4

Defensive Aroma Chemicals in Plants

In herbs and spices, these were actually defensive aroma chemicals in the plants themselves, which we have adopted as potent, intense sources of flavor.  God placed these chemicals in plants to make them resistant to attack by animals or microbes.  These defensive chemical weapons are stockpiled carefully in specialized oil-storage cells, in glands on the surface of leaves, or in channels that open up between cells, as they can have disruptive effects on the plants themselves-as well as on predators-and thus are kept from the internal workings of the plants.  For more on defensive chemicals in plants see Braised Cabbage.  5

When eaten as is, most herbs and spices are acrid, irritating, numbing, and actually toxic, such as a whole oregano leaf, a clove, peppercorn, or vanilla bean.  But through the art of cooking, man dilutes these, thus bringing much pleasure.  6

Term Essential Oil as Applied to Food

In food history, the traditional term essential oil reflects an important practical fact: the aroma chemicals that make up flavor are more similar to oils and fats than to water, making them more soluble in oil than water.  For this reason, cooks add the deep flavor  of herbs and spices to foods, by the infusing of them in oil, not water (two exceptions to this are: tea, a dried leaf, and coffee, a roasted seed).  We also sometimes infuse herbs in watery vinegar and in alcohols, but the acetic acid of both are small cousins of fat molecules; thus, vinegar and alcohol help to dissolve more aromatics than plain water could.  7

When cooking with an herb, it is important to add it to our food-cooked in fats-at the last minute to preserve the fullness of its flavor.

How Medicinal Essential Oils Are Made

Likewise, medicinal essential oils are aromatic chemicals extracted from plants and combined with the carrier oil.  There are eight removal methods (steam distillation, water distillation, water and steam distillation, cold-press extraction, CO2 extraction, maceration, enfleurage, and solvent extraction).  Some extractions methods are best suited for the particular plant types and parts.  8

These liquefied versions of a plant have obtained the active botanical constituents from that species, thus allowing its “life force” to reach the blood stream faster than eating the plant would.  9

These essential oils, compounds extracted from plants, are indeed the plant’s captured essence, or flavor and scent, as seen with food above.  Medicinal essential oils are concentrated plant extracts, and true ones must be obtained through non-chemical processes, such as distillation (via steam and/or water), or mechanical methods like cold-pressing, such as used for obtaining oils from citrus peels.  10

Flavor Components in Sage

Sage, as called for in this holiday receipt, has the following flavor notes, lending to its general sensory qualities as brought on by their contributing chemicals.  Some of the major chemicals found in sage are cineole, providing a fresh note, and pinene, lending a pine flavor quality.  Both of these chemicals are in the terpenes family, which as a family tends to be especially volatile and reactive, meaning these chemicals are often the first molecules to reach the nose.  They thus provide the initial impression of these lighter and more ethereal notes, and for this reason, they disappear quickly in cooking.  11

Cineole and camphor add a penetrating sensory quality, while the distinctive chemical thujone-found almost exclusively in sage-contributes much of its character.  All of these flavor notes pair ideally with poultry; thus, sage is the perfect herb for my recipe below.  12

Lesson Applied

It takes concentration and purposeful effort, to achieve our optimum health.  We must study all the options; then, make an educated decision how best to meet our individual needs with food, medicine, and life, all three.

God gave us doctors; it is wise to seek counsel from them, in both medicine and food.  Be led by the Spirit: go to one you trust and then ask lots of questions.  Follow through with personal research; then, prayerfully consider your choice, for ideally meeting your specific health needs-and we all have health issues, with which we find victory!

Let us be as wise as a serpent and gentle as a dove with ourselves, as we press in for this ideal concerning our bodies, minds, and hearts.

References:

  1. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 389.
  2. Ibid., p. 387.
  3. Ibid.
  4. Ibid.
  5. Ibid., p. 389.
  6. Ibid.
  7. Ibid.
  8. https://www.newdirectionsaromatics.com/blog/articles/how-essential-oils-are-made.html
  9. Ibid.
  10. https://www.healthline.com/nutrition/what-are-essential-oils
  11. Harold McGee, On Food and History (New York: Scribner, 1984, 2004), p. 392.
  12. Ibid.

finished product

Sage Turkey Delight  Yields: 4 servings.  Total prep time: 45 min.

16 oz frozen broccoli  (Trader Joe’s has organic for $2.29/ lb.)

1 lg yellow onion, cut in 1/8” slices

3 1/2 tsp oil  (Avocado or coconut oil is important, as olive oil is carcinogenic when heated to high temperatures.)

4 lg carrots, about 2/3 lb, chopped in thin diagonal slices  (Organic at Trader’s costs $.79/ lb.)

10 oz pkg of sliced crimini mushrooms  (Trader’s has this for $2.49; though, any kind of mushrooms will do.)

sage plant from Trader Joe’s

4 tbsp ghee or butter  (If making homemade ghee, plan on 12 min to prep; see  recipe at Ukrainian Spinach with Noodles.)

3 c of leftover turkey, or chicken, in bite-size pieces

1 small herb plant of fresh sage, about 3/4 c whole leaves  (This organic plant is available at Trader Joe’s for $2.49; see photo.)

Salt and pepper to taste  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

  1. clean, easy method of scraping carrots into grocery bag

    Take broccoli out of freezer, open bag, and set aside, to begin thawing for quicker cooking.

  2. To caramelize onion, slice it in half at root and then in even 1/8” slices.  Heat 1/2 tsp oil in a skillet, over medium heat, and when a small piece of onion begins to sizzle, add the rest.  Cook, stirring every several minutes, until a light color starts to form.  Then stir every minute, until onions are a dark brown and caramelized. May add a small amount more of oil toward end, if they look like they might burn.  Watch carefully, while proceeding to next step.

  3. carrots after cooking for 2 min

    Spray carrots with a vegetable spray (an inexpensive, effective spray that works well is a combination of 97% white distilled vinegar and 3% hydrogen peroxide).  Rinse thoroughly and set aside.

  4. In a large sauté pan, heat butter or ghee (for  ghee recipe see Ukrainian Spinach with Noodles.)  Add mushrooms and cook for several minutes, or only until slightly limp; remove to a bowl, carefully leaving juices in pan.  Take pan off heat when done.

  5. chopped sage

    Be sure to watch onions.  (May set a timer and keep hitting repeat, as a reminder.)

  6. For easy, clean prep, scrape carrots with a knife in a plastic grocery bag hung over sink nozzle (see photo at direction #1).  Cut carrots in thin, diagonal slices.
  7. Add remaining tbsp of oil to mushroom juices in pan and heat, until a small piece of carrot sizzles in pan.  Add rest of carrots, distributing juices; cook for about 2 minutes (see photo above).
  8. With a paring knife, cut large broccoli florettes in half; add to pan, stirring well, so oils are mixed in evenly.  Cook until desired tenderness, stirring occasionally.
  9. Meanwhile remove stems from sage and chop leaves into small pieces, set aside.  See photo above.
  10. When vegetables are finished, stir in poultry pieces and chopped sage.  Season with salt and pepper to taste; cook until heated thoroughly; when hot, adjust seasonings.  (See photo at top of recipe.)
  11. Serve it forth!

Ukrainian Spinach with Noodles

20th Century European Recipes, Ethnic Meals, Ghee recipe, Gluten-free Entrees, Healthy Innovations, History of 14th Century Foods, History of my Business, History of Pasta, Information on Alternative Pastas, Red Lentil Sendanini Information, Red Lentil Sendanini Recipes 2 Comments

Ukrainian spinach with noodles

Let’s explore the benefits of alternative pastas, as well as the history of semolina.  This dynamite recipe for Ukrainian Spinach and Noodles often graced my buffet tables in the 1980’s and 90’s, when I was catering historical meals.  Being so health conscious now, I have altered it to included important ghee and gluten-free pasta, both of which are optional.

Benefits of Red Lentil Sedanini

Here I employ organic red lentil sedanini from Trader Joe’s, in place of wheat semolina pasta.   Based on a serving of 3/4-cup-dry, this alternative pasta is high in both protein-13grams-and fiber-12% of the RDI.  These two factors allow the sedanini’s carbohydrates-11% of the RDI -to be absorbed more slowly than that of semolina pasta; thus, it has a different impact on blood sugar.  In addition, it is believed that fiber and protein may aid in weight loss, and high fiber also improves digestion.  1

Sedanini is a superb source of iron, with its 15% of the daily requirement.  This helps with anemia, especially when eaten with foods rich in vitamin C, to increase the absorption of the non-heme iron found here-this is a plant iron, rather than iron derived from meats.  3

My Ukrainian noodles provide all these health benefits found in red lentil sendanini, plus those of powerful ghee (for information on ghee see balsamic eggs).

Origins of Pasta

There is always the big question: did pasta originate in China or Italy?  The popular story is that Marco Polo found it in China, but Reay Tannahill points out in Food in History that what Polo ‘discovered’ has been taken to be something new, when actually he discovered that the Chinese had pasta ‘which are like ours’.  4

Macaroni was its common name in Italy.  It is claimed that its use goes back to Etruscan times-the time of this pre-Roman country Estruria in west-central Italy.  Therefore, it would pre-date the Chinese noodle by about 500 years.  This, however, is speculative, as it is not known if the knitting-needle-shaped objects found in tombs were indeed meant for rolling dough around.  It is verified, however, that Apicius (the first century Roman gourmet, who provided the exceptional treatise on cookery of antiquity), had recipes using lasagna in it, which allows us to see that boiled flatbread, as opposed to baked flatbread, was being used at this time.  5

From at least around 1200 A.D. , Indians and Arabs were consuming pasta.  Both had names for it meaning ‘thread’: Indians called it sevika, while Arabs used Persian rishta.  Italians made a larger noodle and named it spaghetti, derived from spago, or string.  It is attested that Italians had stuffed shapes such as ravioli and tortellini by the middle of this century, with parallels elsewhere.  Russia had pel’meni, China-won ton, Tibet-momo, and the Jewish kitchen-kreplachs.  These stuffed pasta shapes may well have originated in the Near East and then been transmitted in an arc from there.  6

‘Macrows’-Macaroni and Cheese-in the 14th Century

Despite all these varieties, the most common Italian name for pasta seems to have been macaroni, which was flat, rather than the round shape found today.  In the English Forme of Cury, circa 1390, there is a receipt for ‘macrows’ (an anglicized plural), with butter and cheese, which is believed to not  have been accepted as a very high-class food.  7

As an aside, in its 1859 American receipt for macaroni, The Young Housekeeper’s Friend directs cooks to watch for ever-present insects in the pasta and to hold a shovel full of red-hot coals over the finished product for browning.  8

Lesson Applied

I tend to make old favorites into new recipes that meet my present needs for health, substituting high quality ingredients for those that were marginal, or even damaging, as found in the original.

It’s quite easy to stock our refrigerators with delicious, power-packed food, when we discover what our particular needs actually are.  It takes some concentrated effort at first to discover our body’s unique requirements, then we need strength to put into practice these new steps.  When we approach this endeavor with courage and perseverance, we rise above hindrances brought on by old detrimental habits, which is true in both eating and life at large.

In this way we can live more freely in every respect, promoting vibrant bodies, minds, and spirits-all of which we purpose to guard with diligence.  Enjoy this delicious dish, which increases vitality and brings immense pleasure.

References:

  1. https://www.today.com/food/best-healthy-pasta-alternative-might-be-made-lentils-t149072 and  https://www.medicalnewstoday.com/articles/323529.php
  2. https://www.healthline.com/nutrition/semolina
  3. https://www.sciencedirect.com/topics/medicine-and-dentistry/pasta
  4. Reay Tannahill, Food in History (New York: Three Rivers Press, 1988, 1973), p. 234.
  5. Ibid., p. 234.
  6. Ibid.., pp. 235, 236.
  7. Ibid., p. 236, 237.
  8. Facsimile of Mrs. Cornelius, The Young Housekeeper’s Friend  (Boston: Brown, Taggard and Chase, 1859), p.. 176..

Ukranian Spinach with Noodles  Yields: 8 entee servings.  Total prep time: 30 min (42 min, if making homemade ghee).

2 c (8 oz) dried pasta  (I used  the alternative, organic, red lentil sedanini from Trader Joe’s)

8 tbsp ghee or butter  (I prefer ghee-recipe below-made from grass-fed Kerry butter, which is available most reasonably at our local Winco; Costco also carries this inexpensively-often with great sales.)

1 lg onion, chopped small

24 oz fresh spinach leaves  (Packages of organic are available at Trader Joe’s for $2.29/ 6oz.)

1 1/2 c (6 oz) Gruyere cheese, grated  (Also available reasonably at Trader’s.)

Salt and pepper to taste  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

  1. first rise of whey solids

    If substituting butter for ghee, go directly to step 6.  To prepare health-giving ghee, which takes about 12 minutes, first prep a coffee-filter-lined strainer, over a heat-proof dish, and set aside.  Using only a heavy-bottomed saucepan, melt 8 oz unsalted butter-preferably Irish, grass-fed, Kerry butter from Costco-over medium heat, shaking pan to speed up melting.  Note: there is less wastage using only half a pound of butter, compared to doubling recipe with a pound.

  2. first breaking of milk solids

    When melted, cook until an even layer of white whey proteins forms on top (see photo above).

  3. second rising of whey proteins

    Continue cooking until milk solids break apart, and foam subsides, temperature will be about 190 degrees (a thermometer isn’t required); see photo.  At this stage you have clarified butter.  Note: if foam is starting to brown deeply and quickly, your pan is not heavy enough to make ghee; thus, remove from heat and immediately strain this clarified butter in a coffee-filter-lined strainer.

  4. ghee finished with golden color showing at edge

    To proceed with ghee, cook butterfat until second foam rises and it begins to build in pan; the bubbles will be very dense.  This will take 2-3 more minutes, and temperature will reach 250 degrees.  The foam will rise quite high in pan and there will be a hint of golden color forming at the edge of foam (see photo).  Watch carefully as dry casein particles, settled on bottom of pan, will brown quickly.

  5. Immediately, gently strain butterfat through a coffee filter, into a heat-proof dish.  Cool and transfer into an airtight container to keep out moisture.  This lasts for many weeks, at room temperature, and up to six months, when stored in the refrigerator.
  6. In a covered stock pot, over medium heat, bring to a boil: 4 qt water, 1 tbsp oil, and 2 tsp salt.
  7. Grate cheese and set aside.
  8. Melt 8 tbsp (4 oz) of ghee, or butter, in a large sauté pan over medium heat; add chopped onion and sweat-cook until translucent.

  9. the cooking down of fresh spinach

    When onion is cooked, add part of the spinach to pan and cook, adding more spinach as the first becomes limp (see photo).  Meanwhile, go to next step.

  10. When water is boiling, add pasta to pot and cook for 5-6 minutes, until desired tenderness; stir occasionally.  Remove from heat and drain.
  11. Add cooked pasta to pan of onions/spinach; stir gently until heated through.
  12. Toss with grated cheese; season with salt and pepper to taste.  See photo at top of recipe.
  13. This is an incredible taste treat!

New American Biscuit, made with almond flour

21st Century American Foods, Bread Recipes, Diabetic Friendly Recipes, Gluten-free Entrees, Health Foods, History of Healthy Eating Habits, Keto Recipes, Quick Breads Leave a comment

almond flour biscuits

The benefits of almonds and almond flour are given here, along with a recipe for the new American biscuit-made with almond flour-to comply with multiple popular diets, currently present in America (gluten-free, keto, paleo, etc., and plain good eating).  This 20-minute biscuit is exceptionally light and moist, a great alternative treat.

The Origins of Almond

Almond, the seed of a plum-like stone fruit, or drupe, is the world’s largest tree-nut crop.  This nut is a close relative of the plum, peach, and cherry, with its stony shell.  California is now the largest producer of the cultivated almond, Prunus amygdalus, which originally came from western Asia.  There are also several dozen wild or minor species.  1

Facts about Almond Extract

As an aside, the nutty flavor of both almonds and its flour are not at all like the strong and distinctive flavor of almond extract, which is derived from bitter almonds; strong almond flavor is found only in wild or bitter almonds.  2

Our “pure” almond extract is made with aromatic benzaldehyde-from bitter almonds.  It, however, is without the cyanide that accompanies it in these almonds themselves.  On the other hand, “natural” extract usually contains benzaldehyde produced from cassia bark, while “imitation” almond extract contains benzaldehyde synthesized from pure chemicals.  None of these three extracts resemble, in flavor, the nutty sweet taste of the domesticated almond, or its flour.  3

Health Benefits of Almonds

Almonds are a power-packed food with their high content of antioxidant vitamin E and low levels of polyunsaturated fats, giving them a relatively long shelf life.  Their great, low-carb, sweet-tasting flour has an abundance of health benefits.  4

This nut and its flour are high in protein and fiber, rich in manganese, magnesium, copper, and phosphorus, as well as its above mentioned strength in vitamin E.  This last is a group of fat-soluble compounds that act as antioxidants in our bodies, thus preventing free radicals from doing damage, such as accelerating aging and increasing the risk of heart disease and cancer.  Lower rates of Alzheimer’s are also linked with vitamin E intake, in several studies.  5

One ounce (28 grams) of almond flour provides 35% of required daily intake of vitamin E, while the same amount provides 19% of the RDI of magnesium.  There is some evidence that the addition of magnesium in our diets results in improved blood sugar control, reduced insulin resistance, and lower blood pressure.  6

Magnesium is known to possibly help control blood sugar and improve insulin function.  Being low in carbs, yet high in healthy fats and fiber, baked goods made with almond flour also have a low glycemic index; thus, they release sugar into your blood slowly to provide a sustained source of energy.  For these two reasons, almond-flour-treats may be an answer to people struggling with type 2 diabetes and weight conditions.  7

There is some evidence that almond flour may help reduce the bad LDL cholesterol and lower blood pressure (studies along this line are inconsistent).  In this way, almonds may lower risks of heart disease.  8

This Biscuit May Aid Sleep

Finally, this nut may promote good sleep, because of the sleep-regulating hormone melatonin present in them, as well as their high magnesium content, which also may improve sleep quality.  The magnesium purportedly reduces inflammation and the hormone cortisol, which is known to interrupt sleep.  Studies, however, are inconclusive; but some find almonds, on an empty stomach, before bed, are beneficial.  I like to eat one of these biscuits, several tablespoons of raw almond butter, and a glass of cold almond milk, before I retire.  9

How I Went from Obese to the Perfect Weight

It seems that most Americans are concerned about their weight and diet for one reason or another.  When I go into the market place, it seems most of the people I encounter are obese.  My heart breaks for them, as I once was caught in 226-pound body, as well.  Everything I did to lose weight-over several decades-failed.

I constantly resolved anew, to exercise for twenty minutes a day, three times a week; walking, however, brought so much pain to my heavy body that I couldn’t stick with my regime.  Today, my challenges have been reversed.  Now, I choose to lay down my beloved aerobic walking, in order to first prioritize my responsibilities, in any given day.  I walk as time allows, which takes great discipline for me, with my passion for this exercise.  Wow!  How things have changed.

Likewise, my 226-pound-body effortlessly and naturally melted away to a perfect 130-pound-frame, wearing a size four and six.  For me, this all came about when I finally let go and let God, as the saying goes.

It all started on October 2, 2002, when I suddenly had to stop a medication; its replacement came with the promise of a side effect of decreased appetite.  With great anticipation, I started what I thought was to be my miracle drug; three months later, however, during a doctor’s appointment, I discovered that I was six pounds heavier.

At that moment, I admitted total defeat, for there was no hope for me in the natural realm.  Crying out to God for help, I truly let go; I was inspired to tell the nurse that in the future I was going to close my eyes when she weighed me, and for her not to tell me what the numbers were.  We did this for several years, and my clothes-size slowly, but surely diminished.  Indeed it wasn’t me, but our Father who performed this miracle.

Today, the scales of life have changed.  Now with my active, vibrant life, I need to count my calories to insure I am eating enough to maintain my weight.  How pleasant is this problem.

We know that life can bring change, sometimes big, when we surrender our will; thus, we need to always be on our toes, expecting the best, which actually opens the door for the Omnipotent One to manifest good in our lives.

This biscuit promotes both health and pleasure; it is indeed good.  Enjoy its simple preparation, as given below.

References:

  1. Harold McGee, On Food and Cooking (New York: Scribner, 1984. 2004), pp. 505.
  2. Ibid., 506.
  3. Ibid., 506.
  4. Ibid., 505.
  5. https://www.healthline.com/nutrition/almond-flour#section3
  6. Ibid.
  7. Ibid.
  8. Ibid.
  9. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#section1

biscuits baked to a golden brown

Almond Flour Biscuits  Yields: 8 biscuits.  Total prep time: 20 min/  active prep time: 6 min/  baking time: 14 min.

Scant 1/4 c heavy whipping cream, soured with 8 drops of lemon juice from squeeze ball  (Organic cream is important for health; Trader Joe’s carries this for $3.29/pt.  Regular sour cream will also work, though not as healthy.)

1 c almond flour  (Costco has the best price on this-$12.99 for 3 lbs, or $4.33/lb.  It is also available in bulk at our local New Season’s for $9.99/lb.)

2 tsp baking powder  (With finger, press powder in measuring spoon, as you hold it over the bowl, to get rid of lumps.)

1/4 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

1 tsp konjac root powder, or similar ingredient  (Konjac root powder is available on-line; it promotes softness in baked goods.)

1 lg egg

  1. curdled heavy whipping cream

    Preheat oven to 350 degrees.

  2. Place cream in a medium (cereal) bowl and squirt about 8 short squirts of lemon juice from lemon ball over surface.  Let sit for 4-5 minutes; you will be able to see the curdled cream when you tip the bowl to the side (see above photo).
  3. In a med/lg bowl, stir all the dry ingredients together.

    wet dough 

  4. Lightly beat egg into bowl of curdled cream; then, add this liquid mixture into almond flour.  Stir until all moisture is incorporated.  Note: dough will be quite wet; see photo.
  5. Place parchment paper on a cookie sheet.  Spoon dough for 8 biscuits on paper.  Bake for 14-15 minutes, or until light golden brown (see photo at top of recipe).  Remove from oven and cool on pan.  These will store well in the refrigerator for a number of days.

 

 

Great Keto Citrus Cookies

21st Century American Foods, Cookies/Bars, Diabetic Friendly Recipes, Health Foods, Information on Monkfruit Sweetner, Information on Swerve Sweetener, Keto Recipes, Monkfruit Sweetner Recipes, Swerve Confectioners Sugar Recipes Leave a comment

keto citrus cookies

These keto citrus cookies-my sister Maureen’s creation-are a treat, as is the following information on Swerve confectioner’s sugar, which is used in the frosting.  Here I compare it to Lakanto Monkfruit sweetener.

Lakanto Monkfruit Tastes Better Than Swerve

Personally I prefer the taste of Lakanto Monkfruit sweetner, with erythritol and monkfruit, to Swerve, a blend of erythritol and prebiotic oligosacchariedes; I notice that Swerve leaves an aftertaste, when consumed with coffee, a flavor-enhancer.

Comparing Monkfruit to Swerve

Both are natural sweeteners, containing nothing artificial including no preservatives; they are non-GMO, gluten-free, non-glycemic, and diabetic friendly.  They taste and measure like sugar.

These two sweeteners are part erythritol.  Lakanto Monkfruit has monkfruit added, which is derived from the fruit called monkfruit (for details see Healthy Date/Apricot Bars).  On the other hand, Swerve states its ingredients come from select fruits and starchy root vegetables.  In this case, they add oligosaccharides to the erythritol.

How Oligosaccharides In Swerve Are Derived 

These oligosaccharides are derived from adding enzymes to starchy root vegetables, thus breaking down the starch and producing this carbohydrate, whose molecules are made up of a relatively small number of monosaccharide units.  1

Common oligosaccharides include the simple, single sugars-monosaccharides-glucose, fructose, and galactose.  1,4 glycosidic bonds bind these together to create disaccharides, such as sucrose, lactose, and maltose.  All sugars-known as oligaosaccharides-are formed when two or more monosaccharides are joined together by O-glycosidic bonds.  2

Another term for sugar is saccharide, while the word oligosaccharide, though a broad term, is most commonly used to refer to a carbohydrate polymer whose molecules are composed of a relatively small number of these monosaccharide units-typically between 3-9 units.  3

Makeup of Swerve Quetionable

Swerve does not reveal what type of simple sugar, or monosaccharide, is used to make up its carbohydrate polymers, which are specifically referred to as oligosacchrides here.  They also state that they have introduced a small amount of natural citrus flavor, though we don’t know exactly what is meant by “natural flavor”, or more specifically how it is derived in this case.  4

Its oligosaccharides are prebiotic fibers, or types of dietary fiber that feed the friendly bacteria in your gut, which cannot be broken down by the human digestive tract; thus, they are considered calorie-free, passing intact through our digestive systems into our colons, where they support the growth of healthy bacteria.  Being calories that our bodies cannot assimilate, these oligosaccharides are considered to be calorie-free, not raising blood sugar or insulin levels; they, however, may cause digestive upsets, leading to gas, bloating, and diarrhea, which is especially true when used in high amounts.  5

Swerve Has A Broader Basis Of Culinary Use

In its favor, Swerve boasts that it browns and caramelizes just like sugar.  I, however, am not as sold on its flavor as much as that of Lakanto Monkfruit, but large amounts of this latter may cause dryness in baked goods.  Nevertheless, I love Monkfruit-over Swerve-added to my hot oats and chia seed parfaits, as well as in baking, when used moderately, with the addition of konjac root powder, or a similar product.

Swerve, however, makes confectioners sugar, a must for frostings, as found in the recipe below.  Note: it is easy to make your own confectioners sugar, by grinding Monkfruit in a blender-be sure to cover the machine with a towel, while blending.  Granulated Monkfruit, Swerve, and ground Monkfruit confectioners sugar, all measure exactly the same.

These Alternative Sugars Ideal For Keto Diet

My health condition recently called for a decrease in the amount of carbohydrates I was taking in.  Thus, I became interested in Dr. Colbert’s keto diet.  This greatly reduces carbs, while calling for a concentration of high-quality fats, to achieve keto-zone for effective weight loss (see https://drcolbert.com/).

My personal need, however, is to be sure I eat enough calories in a day, so as not to lose weight, while not consuming high amounts of carbs for those needed calories.  Henceforth, I follow the keto diet loosely, not needing to maintain keto-zone that his patients require for losing weight effectively.  I have only skimmed the surface of all Colbert’s teachings, receiving his recommendations for 70% of your daily caloric intake, to be derived from healthy fats (see Healthy Date/Apricot Bars).

I have learned to love my homemade ghee-see recipe at Vichy Carrots-in my hot cereal, and I lavish grass-fed Kerry butter on keto bisquits made with almond flour-my next entry.  Likewise, I fill a tablespoon-size impression in my homemade, sprouted three-bean dip, with organic olive oil, the king of all oils-a quick and easy way to consume my needed fat.  (See recipe for Sprouted Three Bean Dip.)  This last I eat with just eleven organic bean chips, as recommended for a serving, counting all my carbohydrates carefully.

Applying This Lesson To Life

I can have a moderate amount of carbs, just not the quantity I was previously eating, to maintain calories for my weight.  I have learned it is all about balance!

We notice that there is always a tension of some sort in watching our diets, as well as in maintaining other life experiences.  This characteristic in our existence demands that we be alert, so as not to be caught off-guard in matters of physical and mental health.

Our inward wisdom will naturally resolve these apparent problems, when we quiet ourselves and subject our instinct that reacts with feelings; thus, rather we are able to settle in calm!  We always ask God for help to access this inner voice.

In this way, we do not eat compulsively, tasting nothing, or of equal importance, we don’t eat at all, because of emotions.

All this can be done, when in restful faith, we seek composure in both eating and living.  We always achieve this symmetry, when we ask God for his needed help.

References:

  1. https://swervesweet.com/about
  2. https://teaching.ncl.ac.uk/bms/wiki/index.php/Oligosaccharide
  3. Ibid.
  4. https://www.healthline.com/nutrition/swerve-sweetener
  5. Ibid.

finished product

Keto Citrus Cookies  Yields: about 18 cookies.  Total prep time: 1 1/4 hr /  active prep time: 45 min/  baking time: 30 min .  Note: if desired, frosting recipe may be quadrupled, for the freezing of four parts, to facilitate quick prep of subsequent batches.  Cookies also freeze well!

 

 

Zest of 1 lg orange & 1 lemon, minus 1 tbsp saved for frosting  (Organic is important here for flavor and quality, as skin of citrus fruits readily absorb pesticides.)  Note: 2 of each fruit is required, if quadrupling recipe, to freeze for quick and easy batches in the future.

1/2 c unsalted butter, softened

3/4 c Lankanto Monkfruit alternative sweetener  (This is available most reasonably at Costco.)

1 lg egg

1 tsp vanilla extract

2 c almond flour  (Costco’s almond flour is much cheaper than any other available-$12.99 for a 3-lb bag.)

1/2 tsp baking soda

1 tsp konjac root powder, or a similar product of your choice  (This softens baked goods and is available on-line.)

1/2 tsp salt  (Himalayan, pink, or Real Salt is essential for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

Frosting  May freeze any leftover frosting from single batch.  These are a staple in my home, and I go through them quickly; thus, I quadruple the frosting recipe and divide it into five separate containers, freezing four of them, for quick, subsequent batches.

2 tbsp butter, softened

2 oz cream cheese, softened

1 c Swerve alternative confectioners sugar  (To make your own confectioners sugar, grind the better-tasting Monkfruit in a blender-be sure to cover blender with a towel.  Note: Swerve, granulated Monkfruit, and ground Monkfruit all measure exactly the same.)

Juice of 1 lemon and 1 lg orange, to desired consistency

1 tbsp zest of lemon and orange (Use zest of one whole of each of these fruits, if quadrupling recipe.)

1/4 tsp vanilla extract

Pinch of salt

  1. grating fruit

    Be sure cream cheese and butter (for both cookies and frosting) are softened, before starting recipe.

  2. Preheat oven to 350 degrees.
  3. Zest one lemon and one large orange.  Set aside, saving 1 tbsp zest separately, for frosting; see photo above.

    dough

    (Zest two of each fruit, using half of zest for cookies and half for frosting, if quadrupling frosting recipe, to freeze for easy prep of future batches.)

  4. If making frosting, juice all fruit together in a bowl; set aside.
  5. In a large bowl, mix butter and Monkfruit.  Beat in: egg, vanilla, and the zest of lemon and orange, minus 2 tsp for frosting.
  6. Stir together baking soda, konjac root, and salt into almond flour, using a separate dish-better yet, shake well in a quart-size sealed storage bag.  Mix almond flour mixture into butter mixture; do not over-beat.  See above photo.

  7. forming balls of dough

    Using a teaspoon, form 18 balls on two parchment-lined cookie sheets, several inches apart from each other; see photo.

  8. Using fingers, flatten each ball into a 1 1/2″ diameter.
  9. Bake pans separately in hot oven for 15-16 minutes, or until golden brown.  Do not over-bake, as these will cook more on pan while cooling; see bottom photo.  Meanwhile, make frosting.

  10. golden brown cookies

    Blend 2 oz room-temperature cream cheese and 2 tbsp softened butter; add 1 c alternative confectioner’s sugar; then, add juice to desired consistency, and finally add zest, vanilla, and salt.   May freeze any leftovers.  (If quadrupling the frosting recipe-to freeze for easy prep of subsequent batches-divide this large batch of frosting evenly in five small containers, freezing four of these for quick, future batches of cookies.)

  11. When cookies are done, be sure to cool on pan; then, place on wax paper to frost (see photo at top of recipe).
  12. Enjoy these great, “legal” cookies!