Spring Eating!!

Preparing for Spring
Spring is the time of new beginning. Mother nature becomes vibrant with growth and renewal, just as we become more active and energetic as we begin to shed the blanket of winter. Just as the tender young plants are pushing their way out of the earth, there is this sense of emerging energy coming up and out of us. We need to channel this energy into more movement and creative endeavors for the spring.

Simple for Spring
The energy of Spring is powerful! It is a burst emerging from the stillness of winter. We naturally want to expand, and lighten up. Spring energy is about renewal, planning and taking action to accomplish tasks and dreams. In order to harness the beautiful energy of Spring and be available to contribute fully to the fulfillment of our plans and heart’s true desires, our bodies need to be prepared. Because of the dramatic shift in energy qualities between Winter and Spring, Spring is a wonderful time to detox the body. Rid the mind, body and soul of the heavy weight that is no longer needed and is left over from Winter. While there are many ‘miracle remedies’ to help one detox, diet is truly the best way to clear out the toxins and lighten one’s load. Here are a few tips on how to detox:

Less is more!

• Lighten up and experience the Spring within!

To Detoxify

• Eat more raw & sprouted veggies, seeds and grains

• Soak your grains and beans overnight before cooking

• Cook your veggies for shorter times and at higher temperatures or lightly steam them

• Increase sour and bitter flavors

• Eat very little heavy foods like cheese and meats

Sour flavors:
Lemon, lime and grapefruit
Vinegar: Apple Cider, brown rice, sour plum.

Bitter flavors:
Rye, Romaine, Spring Greens, Asparagus, Quinoa, Citrus Peel, Alfalfa

What to eat
· Local and in season foods. This is a great time of year to check out local farmers markets!

· Foods with ascending and expansive qualities of Spring

· Pungent and naturally sweet flavored foods


Pungent
Basil, fennel, caraway, dill, bay leaf, rosemary, garlic and onion


Sweet
Complex carbohydrates- grains, legumes, seeds and other sweet starchy vegetables like carrots and beets.
Things to keep in mind:
1. Our relationship with food mirrors our relationship to life.

2. What does it look like for you to nourish the “spring within?”

3. Play, play , play!! As adults we get so busy that we forget to delight in the sheer joy of being alive... Right now take a moment to feel that joy bubble up, and experience gratitude.

Part II of "Top 10 Spices"

6. “Herbamare” A lovely seasoning blend made in France. You should be able to purchase this in a health food type store, Whole Foods, or Central Market (or online). It contains sea salt, celery leaves, leek, water and garden cress, onion, chives, parsley, lovage, garlic, basil marjoram, rosemary, thyme, and kelp (which is loaded with life promoting trace minerals). This is one of my most used seasonings. Sprinkle on veggies, put in soups, use in sauces… put on anything really. It has well-rounded flavors, and the dehydrated veggies give it a depth you will treasure.

7. Pumpkin Pie Spice. This is one blend that I believe you will feel grateful to have. Just lift the lid and take a whiff.. ammmmmazing. It contains cinnamon, ginger, lemon peel, nutmeg, cloves, cardamom, star anise, fennel, and black pepper. It is “warming” in nature, helping to circulate “qi” throughout the body. This blend is especially beneficial to my health living here in the Northwest, as much of the year is damp and cold. It brightens up my Seattle mornings sprinkled a top my creamy buckwheat cereal. I use it in stir-fry (just a little), cookies, my pumpkin spice scones, I mix it in with almond butter and spread on rice cakes, it’s a beautiful way to add spice to roasted holiday nuts, and it absolutely makes my butternut squash soup. Whenever I use Pumpkin Pie Spice it feels like a holiday ☺.

8. Herbes De Provence. This is a French blend that contains thyme, rosemary, basil, marjoram, fennel, and lavender. When we were filming our “Cooking for Fertility” DVD we used this herb blend in our black bean burgers. Oh my, did it make the recipe! It has an earthy aroma, and if it weren’t for the lavender you would think “Thanksgiving dinner.” But it does have lavender and it adds a uniqueness that will spark subtle surprise. Get creative with this… try it out in different recipes that may call for rosemary or thyme. My favorite: Use Herbes De Provence in the water that you boil to make quinoa. If you can get it, try it in “red” quinoa. The added benefit: lavender soothes the central nervous system,

9. Red Chile Pepper Flakes. Well, if you like spicy, you need to have this on hand. I use it my gluten free lasagna, soups, sweet chile sauce (featured on “Secrets of Gluten Free Cooking Asian” DVD, and its tasty in marinades.

10. Sweet Paprika. This is a little more obscure, but I feel the need to have it one hand. I use it quite a bit in the late spring and summer. It is great added to anything that you might put on the grill. It’s smoky and slightly bitter. I love it on my chile rubbed shrimp over corn cakes with jalapeno butter (featured on my Sizzling Southwest Summer” DVD).

Spice makes or breaks a dish. Chose wisely. Vary what you use based on season and ingredients. Trust yourself… open up a spice or herb that you are not familiar with, give it a good whiff and imagine what it might go well with. Imagine the smells coalescing and see if they jive. And most off all, enjoy youself!

Kitchen Essentials

I just moved and I was stunned at the amount of edible “stuff” that I pulled out of my cupboards that was long forgotten, rarely used, or even never used! I have plenty of good reasons to have all of this: Chinese, dried black straw mushrooms… I know I had visions of some tasty ethnic “hot pot” dinner party… 2 packages of dried star anise… there was that evening that I roasted a duck “Peking style,” but why I have two packages I may never know. I have more varieties of dried beans than most people even knew existed. My spices filled an entire paper grocery bag. Mango relish, green chili chutney, 3 different varieties of shredded coconut, 6 different vinegars, 7 different quality cooking oils, And guess how many gluten free flours… 9!
This inspired me to look honestly into what I consider “Kitchen Essentials.” What is it that I really need in the kitchen to get by and create a variety delicious and wholesome food on demand? The following is what I came up with. I will break this down over a few posts, and split it into different categories.
Lets start with spices. I do believe that variety is the spice of life (maybe that explains the entire grocery bag full of spices☺). But I also find that there are a few spices that go well with so many things and the health benefits are also noteworthy.

Top Ten Spices that I consider essential in the evolved kitchen:

1. Sea Salt. Get your self some high quality sea salt. It is full of life giving minerals. I suggest adding at the end of cooking by pinching with your fingers and sprinkling over the top. This way you use less, and it really makes a difference in the way the flavors “pop.”

2. Cumin. I was raised in New Mexico and grew up cooking amazing Southwestern food. Cumin is essential in this style of food. It has a musky, almost smoky quality to it, and I find it adds depth to the other flavors. It is particularly nice with black beans, corn dishes, chicken, and it compliments chile powder beautifully. It helps prevent gas and can ease a nauseous stomach.

3. Curry powder with extra turmeric. Curry powder can transform any ordinary dish into something extraordinary! It is truly an amazingly delightful spice. Put it into your stir-fry, put some in with your beans, add to your rub for meats, sprinkle into the water that you cook rice or quinoa in, or add to salad dressing for extra pizzazz. Curry powder is a blend of several spices, most often including turmeric, cumin, cardamom, fenugreek, and ginger. These spices (particularly turmeric) can have anti-inflammatory effects on the body. They are also “warming” and help to circulate “qi” or energy in the body. In addition they can be very helpful for smooth digestion. If you add extra turmeric then just be aware that this can increase bitterness.

4. Garlic powder. Garlic powder can be a big time saver and if you get fresh powder it can add quite a lot of flavor. If I am out of fresh garlic or if I don’t feel like taking the time to mince it, I just add in some garlic powder. I use it soups and stews, beans, quinoa, my savory breads, and in my pumpkin seed pesto. The antimicrobial benefits are not as high with the powder.

5. Cardamom. I am currently in love with the spice! The aroma is sweet, and citrus and enveloping. The health benefits are pretty stunning as well. Cardamom has antioxidant, antibacterial, antiviral, and antifungal properties. It’s great in spice cookies and sweeter vegetable-based soups such as pumpkin, or butternut squash. It also pairs well in dishes focused around chicken, rice, and lentils. I use it as my secret ingredient in my “GF Soft Chocolate Chip Cookies!”


Ok, this should give you something to chew on for a couple of days ☺. I will add my next 5 shortly.

Top 10 Gluten Myths

Ok, I'm on a roll with the "top ten" theme :)
Here is another one for you....

Top 10 Gluten Myths
1. Myth: Celiac disease is rare.

Fact: Celiac disease affects 1 in 111 people in the US.

2. Myth: Gluten intolerance or celiac disease only affect the gut.

Fact: Research has found that once gluten is in the blood the proteins can affect any organ or tissue of the body. Studies have found links between gluten and many illnesses and conditions including cancer, autoimmune disease, osteoprorosis, brain disorders, chronic pain, infertility and many more.

3. Myth: Buckwheat has gluten in it.

Fact: Buckwheat is gluten free!

4. Myth: “If my digestion is good, then there is no way that I could be gluten sensitive.”

Fact: A person who is gluten sensitive could have absolutely no digestive symptoms. Often symptoms are related to the bones, lungs, mental functioning and or skin.

5. Myth: Gluten is “evil” :)

Fact: Gluten is a naturally occurring group of proteins found in nature. It is not “bad” in and of itself. The harm comes when it does not get broken down properly and then enters the blood stream, leading to a cascade of immune reactions. The exception to this is people with celiac disease. In these folks gluten triggers immune reactions just by its very presence in the intestines; so they may consider it darn right troublesome!

6. Myth: Glutinous grains have been a part of the human diet for eons.

Fact: Glutinous grains have only been in the human diet less than one half of a percent of the time that we have been upright!

7. Myth: There is gluten in “glutinous rice.”

Fact: Nope! “glutinous” in this case refers to its stickiness. Sticky rice does not contain gluten. No rice contains gluten.

8. Myth: There is no way there would be gluten in my ice cream.

Fact: Many commercial ice cream brands contain “modified food starch” which is often made out of gluten. Call the manufacturer to find out for sure.

9. Myth: If my shampoo contains “wheat protein,” and I have a gluten sensitivity, it will make me sick.

Fact: It is ok to put products that have gluten in them on your skin or hair. Just be aware that they do, and avoid contact with your mouth.

10. Myth: Once diagnosed as “gluten sensitive” I can never have gluten again without it causing health problems.

Fact: For folks that have been diagnosed gluten sensitive or intolerant: If they eliminate gluten for a period of time (usually 3 to 6 months), they can often add it back in in small amounts without triggering immune reactions and subsequent health problems (work with your holistic care provider to figure out what is best for you). These people do much better if they stick to whole, sprouted wheat, rye or spelt, VS refined white (high gluten containing) products when adding the gluten back in. This is not true for people with celiac disease... These folks need to remain gluten free for life.

Top 10 things you need to know to create excellent Gluten Free baked goods!

1. Always mix your gluten free flours rather than doing a one for one substitution. Watch this clip to learn about my favorite baking mix: http://www.youtube.com/watch?v=ilxsl8bIfN0&feature=channel_page

2. You'll need something to help hold the baked good together (gluten does this well). I use either xanthan gum, guar gum, or you can even use chia seed. You can purchase these at a health food type grocery store.

3. Use bean flours, teff and quinoa flour for more savory items, and brown rice, sweet rice, tapioca, and sweet sorghum flours for sweeter items.

4. To create a lighter texture and whiter color, use more tapioca flour (starch) or potato flour. I'll use a 2/3 to 1/3 ratio in such cases (2/3 tapioca to 1/3 brown rice).

5. To create and retain wonderful moisture in your baked goods, the secret is to add some dates, apple sauce pumpkin or banana! This is a splendid "trick."

6. It is more challenging to get a nice rise out of gluten free baked goods. I suggest adding in a little more baking powder than you would normally use, and once you have mixed your dough or batter, let it sit for 10 to 15 minutes before baking.

7. When making breads, go for a shorter rise (put less dough or batter in the baking dish). This will help retain moisture and flavor.

8. Use chopped dried fruit to introduce more moisture. This also helps the baked goods to stay fresher longer!

9. Try using dates or agave syrup instead of sugar. Not only is this better for your health, but it also adds more moisture and subtly of flavor.

10. I know, I know... You have to buy so many types of flours to bake gluten free! I suggest sticking with 4 or 5 that you really use. For me this is brown rice, sweet sorghum, quinoa, tapioca and almond meal. Buy them and transfer in thick plastic or glass, label and store in the fridge. They will last longer this way.

Enjoy, and let me know how your goodies turn out! If you come up with something you just love, please send it to me and we can post it on "Tiffany's Healing Foods" site (giving credit to you of course) so that others may enjoy your creation. Click here to submit.