Sugar, oh Honey, Honey

In the 80's eggs became the #1 public enemy. As the years passed, it was all fat's fault, including whole milk. Later on, carbs (which by then had taken fat's place in many products in our grocery store) became evil. Obesity, diabetes and heart disease kept rising. The new culprits? high fructose corn syrup (HFCS) and trans-fats (aka hydrogenated fatty acids or oils). Adding on, glycemic index. And now, sugar has taken center stage. Specifically, according to Robert Lustig, M.D., it's fructose (one of the two molecules that make up table sugar, the other being glucose), what's doing all the damage. His 90-minute conference gone viral, "Sugar: The Bitter Truth" explains the rational behind his theory.

He claims that the excessive amount of sugar (and therefore fructose) that we consume is overwhelming our metabolism and resulting in what's known as metabolic syndrome-- a combination of high blood pressure, elevated blood sugar, high cholesterol, and abdominal fat; which could lead to diabetes and/or heart disease.

Our bodies use glucose as their preferred source of energy, and our organism knows pretty well how to use it, or store it (in case of excess). The fructose part of sugar is, according to Lustig, a more delicate issue, as in order to be utilized, it needs to be metabolized by the liver, generating by-products that in excess, can make us sick (leading to metabolic syndrome).

Pasta sauce, sliced bread, breakfast cereals, fruit-flavored yogurt, health bars, canned soups, snacks, salad dressings, and of course, soft and sports drinks, are all loaded with added sugars, and we're used to everything tasting extra sweet. So much so, that we don't even feel it's that sweet anymore (and I'm not even mentioning candy, cookies or the other usual suspects). Our nature is to like sweet flavors, and by adding sugar, HFCS in particular--which is extremely cheap--to all those processed products, the manufacturers are offering us something we love (and keep loving even more) while they get to make hefty profits. It sounds like a win-win situation, however, in the long term (and often, not even that long), our body pays for it in the most expensive way: it's well being.

Doctor Lustig advices us to drink only water or milk (NOT chocolate milk, as the problem isn't the chocolate, but the added sugar), exercise, eat our carbs with fiber (as fruit's fiber slows the absorption of fructose, so it doesn't become overwhelming to the liver, and for the same reason, he's against fruit juice, because he states the fiber has been removed from the fruit), and to wait 20 minutes before getting a second portion.

Here's another SHORT interview with Dr. Lustig with advice I find helpful.


My take:
Doctor Lustig as been accused of being too drastic by some of his peers. However, there are studies supporting his theory (and others that don't). I think he has some very valid points, but to me, sugar isn't the problem (c'mon, I'm a pastry chef!!!), nor are eggs, whole milk, nor white flour. Excess is. And really knowing if what we're eating has excess of unhealthy ingredients is hard to find out if we weren't at the kitchen they were prepared. Experts advice us to read nutrition labels, but in my experience, even label values can be manipulated or misinterpreted. For example, total sugar in a label doesn't differentiate between naturally occurring sugars (like in fruits or milk) and added ones. It's also advised to avoid products that list sugar, or any of its incarnations (barely malt, dextrose, invert sugar, fructose, corn sweetener, xylose, molasses, high-fructose corn syrup, honey, evaporated cane juice, sucrose, agave nectar, cane crystals, beet sugar, etc, etc.) among the first ingredients, as by law, the ingredients used in the largest amounts should be listed first. However, I have to say, that I've developed recipes that list the sweetener as the first ingredient, but the sugar content is a small percentage of the total recipe, as I used many, many other ingredients in smaller amounts, for example a combination of nuts, grains, fruits, etc.

-Purchasing unprocessed foods (often not even labeled) may help deal with excess. Plus they are richer in fiber, which again, slows down the fructose absorption.

Other suggestions:                     

-Cut sugar when baking between 1/3 and 1/2 of what the recipe calls for. Believe it or not, it'll still be sweet and tasty.

-Gradually decrease how much sugar you add to your drinks (such as coffee, tea, etc) and eventually, you'll be able to let go completely.

-Buy "plain" not flavored or sweetened products and add a bit of sweetener yourself, so you know how much you're adding. I love raw honey in my morning yogurt!

-Bake with date paste (yes....broken record) as a sweetener. It has a nice amount of fiber. Whole grain flours, whole grains, veggies, fruits and legumes also have plenty of fiber, so include them in your recipes!

-I've personally ditched refined sugar from my kitchen, as besides Lustig's theories, it's only made of empty calories. Don't stick to only one kind of unrefined sweetener. Alternate them, keeping their characteristics in mind (see below). They are more flavorful, many have lower glycemic indexes and preserve some nutrients from their sources.

-Be willing to pay more for higher quality foods made with ingredients rich in flavor and texture, and not filled with abundant cheap sugar and little more than that.

-Cook and bake yourself when you want a treat. That's the only way of knowing what you're putting in your food.

-Adding sweet spices such as cinnamon, nutmeg, allspice, cardamom and ginger enhance the sweetness of the recipe without adding sugar. Some spices, like cinnamon, are extremely high in fiber and all are rich in antioxidants.

-The most valuable piece of knowledge I acquired in university was that: "it all depends in the concentration of the substance, as even too much water can kill." I'm sure that soon, a food company will launch a fructose free sugar or sweetener, and many foods will proudly sport the no fructose label... I say don't bother. Ten years later (depending on the lobbying) it will be proven to be terrible and the source of all our maladies. Did you know that when Crisco (trans-fats) first came into the market, it was promoted as a health food?

-Hurray for Mayor Bloomberg and his ban on the sale of large soda!

- Always keep Food Rules: An Eater's Manual at hand.

My Favorite Sweeteners

It's taken me years to learn how to work with alternative sweeteners. Lots of trial and error, and that's one of the reasons why I hope you can use this blog as a source for tried and tested recipes that use them. In general, if you want to convert a recipe substituting sugar for a liquid sweetener, add 1/4 less of the liquid sweetener (3/4 cup versus 1 cup of sugar) and decrease total liquids in the recipe by 2 tablespoons per cup of sugar replaced. Please note, that these are rules of thumb, you might have to experiment a bit as each recipe is different.

- Coconut (palm) sugar and coconut nectar. I love the sugar form for baking. I use it instead of regular sugar and it adds a deep caramel flavor. The nectar is also delicious with fruit desserts. They contain B vitamins, potassium, magnesium, zinc and iron. Low glycemic index and here's more...

- Mesquite flour- The powder made of grinding the mesquite tree pods besides being delicious, it helps regulate blood sugar levels. It's expensive and hard to find, but completely worth it!! It's full of fiber, so there you go...Its cinnamon-caramel-chocolate flavor is incredible, and adds amazing depth and sweetness to baked goods!

- Raw honey- My go-to sweetener for dressings, yogurt, or anything that I won't cook further after sweetening (to preserve the healthy benefits of the raw honey). 1.5 times sweeter than sugar, so add 1/4 less of it if you're substituting for sugar. Contains healthy enzymes, vitamins and nutrients. See more...

- Pure maple syrup. Its complex and satisfying flavor is perfect for fall desserts, a great match to whole grains, spices, and sauces. It contains immunity-friendly manganese and zinc. Pricey, though, but get the real thing!

- Molasses, although they can't really be substituted for sugar, as they tend to have a slightly bitter taste, they are really rich in iron and add a complex flavor.

- Brown rice syrup. It's less sweet than sugar, so you need to add more of it to reach the equivalent sweetness. It's low glycemic and very sticky so use it when you need ingredients to keep a mix together (like in rice cereal bars or caramel popcorn). It's good for adding texture to salad dressings and sauces. Small concentrations of arsenic were found in it, so again, don't use it as your only sweetener. Concentration, remember?

- Barley malt. Watch out celiacs! It contains gluten. I don't particularly like its flavor, but it's another unrefined option, with a robust flavor and texture.

- Date syrup (Silan)-Only second to honey, dates are the oldest sweeteners in history. For silan,  dates and water and often lemon are combined and strained. The mixture is cooked and concentrated into a syrup. Common in Middle Eastern cuisines, it adds a nice sweet caramelized taste straight from the dates (no sugar added), although since there's no pulp in it, it contains no fiber. It can be found commercially (try to get the one with only natural ingredients), or you can make it at home, here's a recipe.

- Date paste or puree. Full of fiber and here's what I've said before

- Stevia: the only sweetener that doesn't have an real impact in blood sugar, this plant extract is many, many times sweeter than sugar, so a tiny bit goes a long way. However, baking with it is tricky, as you need to find a substitute for the bulk of sugar you are removing in the recipe when using stevia. I recommend to go for the liquid all natural stevia extract, as it's less processed than the commercial, mass produced brands. I personally, don't like its taste, so I don't use it, but that doesn't mean you won't enjoy it in your coffee.

-Sucanat (evaporated cane juice): This is the least processed form of cane sugar (the juice is extracted, concentrated and dried until the grains are formed), so some trace elements of the plant are still present in this sugar, such as iron, calcium, vitamin B6, potassium and chromium. It has a strong molasses flavor that goes well with chocolate and spices.

CHICKPEA ICING

Icings and frostings tend to be some of the least healthy concoctions on the planet. Loads of sugar and saturated (if not hydrogenated) fats and artificial coloring. That's pretty much it. But who can say no to icing?

This is one of my most favorite recipes, and I'm really proud of it. Yes, it does use agave nectar, but it's based on high-fiber chickpeas, it's creamy and spreadable thanks to the coconut oil and delicately flavored with vanilla. I love it in between cookies.

Ingredients

• Vegan
• Nut, dairy, egg, seed, soy free. Contains coconut and chickpeas

1 (15 oz) can organic chickpeas, drained (equals 9.5 oz or 2 cups cooked chickpeas)

3 oz. virgin (or expeller-pressed, if you don't like coconut flavor) coconut oil

3 oz. (¼ cup minus 1 teaspoon) raw agave nectar

2 tsp. pure vanilla extract or 1 vanilla bean, sliced and scraped

1/4 tsp fine sea salt

Procedure

Mix all the ingredients in food processor or with an immersion blender until completely smooth and creamy. It takes a long time, don’t despair!!

Let set in refrigerator overnight. Use as a cookie sandwich filling or with cake. Freeze it and it can be eaten as ice cream.

If icing is a bit dry or too stiff, add a bit of water (1/2 teaspoon at a time), until desired consistency.

Notes:

-If using canned chickpeas, I like EDEN brand, with is BPA free and unsalted

-Spectrum virgin coconut oil is the best tasting one I’ve found so far

Old and Childish

5773 years have passed in the Jewish calendar, and I do feel the weight of time on my shoulders, head, neck and back, literally. My body aged this past year. For the first time in my life, I ended up with a stiff neck, lots of aches, pains, and a body that makes more cracking noises than Fred, my popcorn machine, after preparing for the Holidays. I feel now like a one-woman percussion orchestra that automatically plays every time I venture into standing, walking or sitting.

I'm trying to face it with as much composure as I can. I'm aiming to increase my yoga practice to an extra day every week and taking care of my body a bit more at every opportunity. More omega-3s, green tea, vitamin D, kombucha, antioxidants, yogurt, and raw honey masks (maybe I should apply them to my neck?) in the weekly routine...

I'm willing to accept I'm approaching senility. But can someone please explain me how come even as I'm turning into an old lady, I still find myself in the cashier line in the supermarket not only reading with zen focus all the very interesting and for sure true information on Star, US and National Enquirer; but most importantly, zooming on the newest issue of InStyle from where Gwyneth makes eye contact with me all the way from the cover and I sheepishly obey?

I might be feeling 200 years old, but I find myself paying for the magazine in less than a fraction of a second. Help! I'm all the way back in middle school trying to emulate what the coolest (yes people, Gwyneth Paltrow is The Coolest) girl in the class does! I still fantasize about meeting Mrs. Martin and becoming her BBF (I would ditch all past and adored friendships and devote myself completely to hers).

If she writes I should wear a molcajete* on my head for its health, fashion, artistic, flavor, and/or creative benefits I just do it! No thinking for myself, no questioning. I just do it. So, if I'm so immature (and old, but evidently not wise), how am I supposed to explain to my 7-year-old daughter that Katy Perry won't come to her birthday party, even if she invites her? (and for free, as I did mention that she would only come if we paid her lots of money. "How much, like a hundred?" she asked...well..."more," I said, and then she assigned me the mission of finding Miss Perry's phone number on google, so she could call her and ask her to sleep over...). How do I dare laugh when my daughter doesn't even know the words she's saying when singing California Girls nor (thank G-d) understand the meaning of the lyrics? I'm doing the same, and I'm more than five times my girl's age (and apparently, my body is way older than that)...

However, if Katy comes, do you think I could ask her to convince Gwyneth to join us too? I hope she does and then Gwyn shows up hopefully with her adorable $500.00 GOOP cashmere sweaters--that I would have bought faster than it took me to purchase the magazine, only if my finances were the same as hers--in a gift bag with lots of beautiful colored tissue paper just for me!

While we patiently find out about the 8th birthday slumber party, here's what I would serve Gwyneth for dinner if she came tonight (I know she likes spicy, healthy, wholesome food, she's got multiple sensitivities (gluten, dairy, etc) and isn't so much into dessert...that's the only difference between her and me).

*FYI a molcajete is a traditional Mexican mortar and pestle made of volcanic rock, looks like this (and it's really heavy, but I would wear it if she suggested me to):

CAULIFLOWER COUSCOUS
This is simply genius. Pure, bright genius. Sadly, I have to admit I didn't come up with it, but read it here and it's so fabulous, that my five-year-old, who's not willing to try ANYTHING, thought it was traditional semolina couscous and finished all his portion without a chirp. I grated the cauliflower spears (tops only) on the large holes of a traditional grater. You may be thinking "what a waste" to use only the tops of the florets, and that's why, I also made the soup below. One ingredient, two dishes!

Ingredients
1 cauliflower head, washed
extra virgin olive oil
sea salt and freshly ground pepper, to taste

Method
1. Cut the cauliflower into medium pieces, removing and discarding the center. You need the pieces to be large enough so you can hold the stems comfortably while grating the tops.
2. Grate spears against the largest holes of a box grater. Stop and switch to the next floret once you reach the rib parts and save the ribs to make a soup (recipe below).

3. Add1 to 2 tablespoons olive oil to a saute pan and place over medium heat. Once oil is hot, add the cauliflower "couscous" and season with salt and pepper. Cook for a couple of minutes mixing with a wooden spoon once or twice. Add more oil if you want to and either let brown a bit or remove from heat.

4. Serve as it is or top with toasted pine nuts, sliced almonds, fresh herbs or any other way you would serve couscous.

Makes 4 potions

WHITE SOUP
I often mention (to you, my kids, and whoever says "hi" to me) how important it is to eat a rainbow of plant-derived foods every single day. As my Katy Perry-loving daughter would explain, the rainbow has red, orange, yellow, green, blue and purple. However, the plant world rainbow also includes white, and this soup is made with four very nutritious members of this group, resulting in a creamy, flavorful and pleasant fall soup full of potassium, cancer-fighting and health-promoting phytonutrients, many vitamins and fiber.

Ingredients

• Vegan, free of: dairy, eggs, gluten, nuts and soy
• Super ingredients: all!

1/4 cup extra virgin olive oil, divided
3 small cloves of garlic
Florets of 1 small cauliflower head (OK to use the left-over pieces of the "cauliflower couscous"), cut into pieces
1 pear, peeled, cored and cubed
2 medium or 1 large Yukon potato, peeled and cubed
6-8 thyme sprigs
4 cups water, more if needed
pinch nutmeg, ideally, freshly grated
sea salt and freshly ground pepper, to taste

Method
1. Heat 2 tablespoons oil in a medium saucepan over medium heat and when hot, add in garlic. Turn heat to low and cook garlic for a couple of minutes, but do not let burn.

2. Add cauliflower, pear, potato, 2 thyme sprigs and cook for 3 to 5 minutes, mixing gently. Season with salt and pepper.

3. Pour 4 cups water into the saucepan and cook, uncovered for about 30 minutes, until vegetables are soft when a knife is inserted into them.

4. Turn heat off and remove thyme sprigs (branches). Puree soup with an immersion blender. Adjust seasoning.

5. Serve soup into bowls and drizzle with a bit of olive oil, a little pinch of nutmeg and sprinkle thyme leaves on top.

Enjoy!

Serves 4: Gwyneth, me, Apple and Moses, but if my family decides to join, I could double it!

ROASTED SALMON WITH POMEGRANATE MOLASSES AND CHIPOTLE CHIA SAUCE
A result of my Rosh Hashanah experiments, this sauce is good for both, salmon or chicken, but since I need the omega-3s of the salmon to stop my bones and articulations from popping and cracking, I'm making the fish version.
The sauce is kind of everything "to taste," as we all like different degrees of saltiness, sweetness, acidity and spiciness, so adjust as you please (taste the sauce before marinating the salmon or chicken to make any changes).

Ingredients
3 pounds center cut salmon (ideally wild caught Atlantic) fillet, boned
1/2 cup pomegranate molasses
2 tablespoons extra virgin olive oil
1 teaspoon tamari soy sauce
2 teaspoons honey
1/2 teaspoon chipotle chile powder, or more to taste
splash of apple cider vinegar
2 teaspoons chia seeds
1/4 cup parsley, washed, dried and chopped, optional
Sea salt and freshly ground pepper, to taste

Method
1. Preheat oven to 425 F. Line a baking pan, large enough to fit the salmon fillet, with parchment. Wash and pat dry the fish.
2. Place salmon on the pan and season with salt and pepper.
3. In a container with a lid, place pomegranate molasses, oil, tamari, honey, vinegar and chipotle powder. Cover and shake until it's all incorporated. Taste and adjust seasoning. Open the container and add in the chia. Cover and shake again until well mixed.
4. Pour half of the sauce on salmon and roast for 12 to 15 minutes. Reserve the rest of the sauce for serving.
5. Cover and allow to rest for 10 more minutes.
6. Pour the remaining sauce all over the salmon.
7. Serve with a bit of parsley on top.

Makes 6-8 servings

Big Balls of Fiber (OK, small ones)

Becoming a parent is probably the most humbling experience in someone's life. Nursing a baby, convincing a toddler, comforting a child, guiding a teenager, giving advice at any age...All those responsibilities, with no previous schooling in any of the topics.

And one of the toughest challenges that parenthood forces people to face involves meddling with one's kids' poop. From diapering, to potty training, accidents, urgency to go in the middle of nowhere, overflows, explosions, or actually not going at all. They all happen in the least anticipated places and times, they stain (you, the child or both), embarrass (you, the child or both), stink, and affect mood and general health (physical and mental, again, yours, the child's or both). They often function as psychosomatic methods of control when the child is facing new situations (a new sibling, new school, etc), or it's just a physiological challenge some kids suffer from.

I know, I know....a food blog might be one of the worst places to discuss vowel movements, but at the end, what comes into the body, does have crucial consequences on what comes (or doesn't come) out of it.

Recently, a friend asked me to come up with something to help alleviate her child's constipation, which is such a huge issue, that her physical discomfort reflects in terrible moods and poor behavior, that are completely atypical to this kid's personality. My first answer was: "chia," but my favorite seeds we're not liked by the 7-year-old. A fiber rich "treat" was needed...so I got to work.

First of all, I'll try to explain what dietary fiber is. Its official definition goes like this: "fiber refers to all parts of plant foods that the human body can't digest or absorb." It is commonly classified into:

· Insoluble fiber. Doesn't dissolve in water. Promotes the movement of material through the digestive system and increases stool bulk, so it can help against constipation and/or bowel irregularity. Present in cinnamon, wheat bran, root vegetables, fruits with edible seeds (like strawberries and kiwis)

· Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and regulate glucose levels. Oatmeal, barley, and legumes, apples and citrus are rich in this.

However, lately, in different scientific communities, it's been argued that the definition should be more specific, as there are some kinds of dietary fiber that are viscous and others fermentable. But now, and before a more accurate definition is generally accepted, let's just mention that most whole (unprocessed) plant foods contain both kinds of fiber in different percentages, and that we need both.

Excellent food sources of fiber are:

· Turnip, collard and mustard greens (yeah... I know, try giving those to a child. But don't forget the power of a green chip), beans (navy, kidney, pinto, black, adzuki, garbanzo, etc), eggplant, raspberries and cinnamon (it's a bark, so what could be more fibrous?).

Very good sources of dietary fiber:

· Romaine lettuce, celery, Swiss chard, spinach, fennel, asparagus, cabbage, Brussels sprouts, green beans, cauliflower, carrots, tomatoes, green peas, beets, bell peppers, broccoli, shiitake mushrooms, kale, dried peas, lentils, strawberries, pears (unpeeled), cranberries, oranges, whole wheat, barley (preferably not "pearled"), flax and chia seeds, coriander seeds, cloves, and oregano.

Good sources of dietary fiber:

· Apricots, grapefruit, bananas, figs, pineapple, cantaloupe, avocados, plums, papaya, kiwi, blueberries, apples, dried fruit, sweet potato, summer squash, onions, yam, leeks, olives, crimini mushrooms, potatoes, corn, rye, quinoa, whole buckwheat, oats, and spelt, soybeans, miso, sesame seeds, rosemary, black pepper, cayenne pepper, dill, and turmeric.

You may have noticed that whole grain flours are not listed. They are indeed way higher in fiber than refined white flours, but their fiber content is still less than in all the foods mentioned above.

Bottom-line? Dietary fiber is indispensable for sustaining our health. Besides promoting bowel regularity, preventing constipation, decreasing transit time of fecal matter through the intestines, (which reduce the risk of colon cancer and hemorrhoids), regulating blood sugar levels and reducing blood cholesterol, fermentable fibers help maintain healthy populations of friendly bacteria. In addition to producing necessary short-chain fatty acids to feed the cells in the colon, these bacteria play an important role in the immune system by preventing disease-causing bacteria from surviving in the intestinal tract. So preferably, eat your fiber from whole legumes, fruits, vegetables, nuts, seeds and grains, another reason to eat a rainbow a day!

And...For dessert, make the following recipe that uses many of those ingredients.

NOTE: Remember to always drink PLENTY of water, as insoluble fiber needs H2O to help the bulk transit through the intestinal tract, and soluble fiber uses it to make its gel-like substances that help regulate cholesterol and glucose blood levels.

                                                    For additional info. visit:

 http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59



SMALL BALLS OF FIBER

Inspired by GourMaya's AMAZE-BALLS and by Sprouted Kitchen's almond date truffles, I made these chocolate chip cookie dough-looking balls full of fiber-rich ingredients. They are super healthy, easy to make (if you have date paste stored in your freezer as I mentioned I usually do in here), plus no baking is required. Ah! And they were approved by the child they were designed for, plus by my own daughter, who's eating them like candy.

INGREDIENTS

· Vegan, free of dairy, gluten, soy, eggs, flour and refined sweeteners

· Contains nuts (peanut butter can be substituted with  other nut butters, Sunbutter or soy nut butter, if needed)

· Super ingredients: adzuki beans, dates, mesquite flour, all-natural (unsweetened) peanut butter, chia, cinnamon

2 teaspoons chia seeds

1 (15-oz) can aduki (or adzuki) beans, rinsed and drained (EDEN brand preferably)

2 tablespoons all natural peanut butter (unsweetened and unsalted, ingredient list should say only peanuts)

2 tablespoons date paste*

1 1/2 teaspoons mesquite flour (available here and here)

1 teaspoon raw (non-alkalized) cocoa powder (Rapunzel, Shiloh Farms, Scharffen-Berger or other brands)

1/2 teaspoon pure vanilla extract

1/4 teaspoon ground cinnamon

pinch fine sea salt

1 tablespoon semisweet mini chocolate chips (Enjoy Life brand is allergen free)
1/2 cup puffed amaranth, optional

METHOD

Grind chia seeds in a clean spice or coffee grinder. Transfer chia "meal" into a medium mixing bowl.

Puree aduki beans in a food processor, or with an immersion blender. Measure 2 tablespoons of the puree and place them in the bowl with the ground chia. Transfer the rest of the beans to a freezer-safe container and freeze until needed.

Add peanut butter, date paste, cocoa, mesquite, vanilla, cinnamon and salt and mix well with a spatula, until homogeneous dough is formed.

Add chocolate chips and mix until incorporated.

Make balls of dough (about 1-inch diameter). Roll balls on puffed amaranth if desired. Freeze or refrigerate.

Serve and enjoy!

*TO MAKE DATE PASTE: IN A LARGE SAUCE PAN, BRING WATER TO A BOIL. TURN OFF THE FLAME AND ADD IN PITTED DATES (THE WATER SHOULD COVER DATES COMPLETELY, LEAVING ABOUT 2-INCHES OF WATER ON TOP). COVER AND LET DATES HYDRATE FOR 10 MINUTES. STRAIN DATES (reserving ¼ cup liquid) AND PUREE THEM IN A FOOD PROCESSOR OR AN IMERSSION BLENDER UNTIL SMOOTH. ADD A TABLESPOON OF RESERVED LIQUID AT A TIME IN CASE IT’S NEEDED TO AID THE PUREEING PROCESS. FREEZE AND USE AS NEEDED.

After the Flood

The last few weeks have been...how should I put it? Over eventful, let's call it that.
As we left Rio, the kids were completely unhappy to come back to reality. My daughter must have cried a river. Her tears only served as a metaphor for what we were going to face back home...

As we were told by the super, the doormen, the landlord, and our neighbors: it was an ugly wet mess. 

Our bathroom missed us so much, that a pipe bursted, not into tears, but into uncontrollable torrents. Thankfully, they kept us in ignorance until the day we were coming back. 6 inches of water, bad damage in our home, and in the neighbours' on both sides and downstairs, a moldy rug, and sorry I'm-boring-you-but-I-need-to-vent-OK-I'll-spare-u-from-more-details and much more. Everything is still upside down (and down side up), plus cable (including Internet) wasn't working until early this week, which explains my blogging absence. Adding on: going back to school, which I'm never prepared for, although I begged all week for the moment to come, so I could start cleaning up. Then teaching classes, including one to the amazing gals of West Orange, NJ; and baking orders for Rosh Hashanah for clients on the SCD diet, celiac disease, seeds, legume, sugar, dairy and nut allergies. Then, 10 loaves of challah and four festive meals to celebrate the Jewish New Year...My freezer, my fridge and my head about to explode, but somehow, it all worked out.

Mostly, thanks to my 86-year-old grandmother who prepared baths for the kids, scrubbed potatoes, ran to the store when I ran out of gluten free oat flour, sliced apples, washed dishes, co piloted me all the way to New Jersey, babysat, washed bowls, advised on the use of phyllo, and even patted my hand thanking me for having her here for the holiday. I am so grateful for having this admirable, incredible, inspiring, strong, determined, generous and hard working woman as a grandmother; with whom I can talk, share, complain, cry, hug, cook with, and be driven crazy by. How great is it to have this woman who moves mountains, manages to bring me a chandelier all the way from Mexico, rubs my neck with Icy Hot and goes through the difficulties of life never taking an "you can't" for an answer?
Today, the two of us ventured to Broadway so her trip wouldn't be all work and no fun. We had a nice lunch and then we watched the Evita matinee. We both fell in love with Ricky Martin and can't stop singing  (completely off tune, neither of us possess the musical gene) "Don't cry for me Argentina." We spoke about family, work, past good times and my mom. Today was a treasure! What a way to start the New Year!!!
A happy New Year to all of you who celebrate it, and to all of you who don't too!

In the meantime, while we meditate, analyze and consider the good things, the bad things and all we did this past year, there's still a menu to plan to prepare for the big fast of Yom Kippur.
I've perfected mine over the years and got down to an easy-to-prepare, tasty, crowd-pleasing meal that fuels the body with immediately available energy (complex carbs), and with some energy that's saved for later (fat), hydrating items and very little salt, to avoid thirst. Some protein and lots of store-bought ice cream. Yes! For us it's a Ben & Jerry's moment, and trust me, everyone who's tried this pre-fast menu swears by it. 

1. About four days before the fast, start decreasing your consumption of coffee or tea, gradually.

2. One day before, start drinking as much coconut water (natural, don't get the sweetened one) as you can (at least 8 cups throughout the day). If you're up to it, add a couple of teaspoons of chia seed into your coconut water (do no't exceed 4 teaspoons a day). It helps retain even more liquid. Best way to stay hydrated.

3. Eat this as the last meal before starting to fast (listen to your body and don't overeat. You'll feel hungry at some point during the fast. Tha't normal and a bit of the point):

- Chilled melon soup with mint and fresh lime juice from this recipe*. Do you remember it? If I'm in a hurry I just make it all honeydew, mint and limes. This will be refreshing and hydrating.

-Green salad with seeds and nuts (not salted!), sliced fruit (apples, nectarines, figs, avocados, whatever you have in hand), extra virgin olive oil and balsamic vinegar. Here go some more hydrating fruits and some protein from the nuts and seeds.

- Pasta salad made with: Udon noodles (I prefer Eden Organic's 100% whole grain, but any brand will do, even if it's not whole grain) cooked and cooled, drizzled with extra virgin olive oil, a bit balsamic, fresh tomatoes, fresh basil and ricotta, fresh mozzarella or goat milk cheese (just make sure it's not a salty kind). Use quinoa noodles if you eat gluten free (i find those are the best gf alternative). Here are some complex carbs for the first hours of fasting, some protein and a touch of good fat.

- Ice cream Sundays baby!!! Serve your favorite flavors with this home-made chocolate shell (Just melt 4.5 ounces of bittersweet or semi sweet chocolate with 0.75 ounces of virgin or expeller pressed coconut oil over a double boiler. Serve over ice cream and it will solidify immediately when the chocolate sauce touches the cold dessert) and whip some heavy cream sweetening it a bit with a touch of coconut nectar and pure vanilla extract. This might not be the best every day option, but the fat and sugar in these foods will allow your body to have good sources of energy available throughout the day. 

- Break the fast eating sensibly, slowly and preferably lots of fruits and veggies.
*TWO-MELON SOUP
Adapted from Gourmet


INGREDIENTS
1 small very ripe cantaloupe, peeled, seeded and coarsely chopped
2 tablespoons fresh lemon juice, or to taste
1/2 very ripe honeydew melon, peeled, seeded and coarsely chopped
3 tablespoons fresh lime juice, or to taste
1 1/2 teaspoons fresh mint, minced, or to taste (plus additional sprigs for garnish)

METHOD
In a food processor or blender, puree the cantaloupe and lemon juice (in batches if necessary), until very smooth. Pour into a bowl or large pitcher and chill for at least 3 hours or overnight.
In the same processor or blender (no need to wash it), puree honeydew, lime juice and mint. Pour it into another bowl or pitcher and chill as well.
To serve, pour equal amounts of both purees at the same time into the serving bowls. Using two measuring cups (or the pitchers) is helpful to do this easily. Garnish the soup with mints sprigs and serve.
Serving variation: For a more modern look, place a round cookie cutter on the soup bowl and fill in the center (inside the cutter) with one of the soups and the outside of the cutter with the other one. Remove the cutter and the two circles will stay in place, making for a beautiful presentation.

Makes 6 servings


Have an easy fast, and we may all be inscribed in the Book of Life for a healthy and happy New Year!