Splurge or Save

Free-range eggs or normal eggs?
Virgin olive oil or pure olive oil?
Chunk light tuna or the solid white stuff?

Even if cash is tight in these tough economic times, there are certain food splurges worth making for the sake of your health and the environment. But don’t fret, because you can save big time elsewhere in the supermarket by opting for bargain foods that are just as healthy (sometimes more so) than versions saddled with a heftier price tag. Here’s an article I wrote that appears in the Febrauary issue of Runner's World that will help you get the most bang for your stretched buck at the supermarket.
http://www.runnersworld.com/article/0,7120,s6-242-300--13391-1-1-2,00.html

Hemp Milk

Whether lactose bugs your tummy, you’re fretting over the carbon footprint of big agriculture dairy farming or just desire something different for your palate than moo juice, you’re in luck. These days, you can sport a white mustache that comes from an increasing number of different beans, grains, nuts and seeds. Made from crushed hemp seeds, hemp milk is a serious contender for the best non-dairy milk alternative.

More than any other alternative dairy drink, delighting in a cold glass of hemp milk will give your diet a boost of essential omega-3 and omega-6 fatty acids that are critical for overall wellbeing. In fact, hemp milk contains roughly twice the amount of the nutritional powerhouse omega-3 fat which offers protection against heart disease than its nearest non-dairy beverage competitor.

Hemp milk is also the only non-dairy beverage that contains an omega-6 fat called gamma-linolenic acid (GLA). Some scientists believe that GLA can help us dodge inflammatory diseases such as Alzheimer’s, arthritis and heart disease.

With 4 to 5 grams of protein per cup, only soy milk has more among faux milks. This protein is particularly easy to digest due to an absence of trypsin inhibitors (trypsin is an enzyme that aids in protein absorption) found in legumes such as soy.

Hemp milk also supplies many other must-have nutrients such as magnesium, potassium, manganese, iron (not found in cows’ milk) and zinc.

Like other dairy alternatives, hemp milk is free of lactose so it’s a godsend for lactose intolerant individuals. It also comes sans oligosaccharides – an irritant found in soy milk that can cause stomach unrest in some people.

What’s more, no pesticides or herbicides are used in the growing or processing of sturdy hemp for food production. And unlike much of the non-organic soy grown in North America, hemp seeds used for hemp milk production are never genetically modified.

Rich and creamy, hemp milk has a distinctive taste that resembles that of sunflower seeds. It is sure to be a hit even among the most ardent milk lovers. It can be enjoyed on its own, blended into smoothies, steamed into lattes, or the float for your cereal. But make sure to give it a good shake before pouring. If you’re concerned over sugar intake, opt for unsweetened brands.

My favorite brand is Manitoba Harvest (www.manitobaharvest.com) which can be found in many health foods shops and larger supermarkets.

Banana Hemp Pancakes with Blueberry Maple Sauce













A perfect way to start your Sunday.

Makes 6 pancakes

1 cup spelt or whole-wheat flour
1 teaspoon baking powder
1 ripe banana, mashed
½ teaspoon cinnamon
½ cup plain hemp milk
1 egg, beaten
1/3 cup walnuts
½ cup blueberries
¼ cup pure maple syrup

In a blender, mix together blueberries and maple syrup. Set aside. In a bowl, mix together flour and baking powder. Mix in banana, cinnamon, hemp milk, walnuts and then egg. Mix until smooth. Add in more hemp milk if necessary until you get desired consistency (not to clumpy). Drop batter onto skillet with a 1/3 cup measuring cup and cook for about 2-3 minutes per side. Serve topped with blueberry sauce.

Hot Chocolate Hemp Milk












This drink is almost impossibly rich.

Makes 1 serving

1 cup plain or chocolate hemp milk
1 ounce dark chocolate bar
Dash of cayenne

In a small pot, bring hemp milk to a simmer over medium heat. Stir in dark chocolate and cayenne and mix until the chocolate is melted and the drink is smooth.

Tart Cherries

I was recently asked to write an article about tart cherries for an upcoming issue of Vegetarian Times magazine. I have to admit that didn’t know much about these flushed gems going into the project. Residing in Canada, my palate is really only exposed to sweet cherries such as Bing. Tart cherries, also called sour or pie cherries, include the Montmorency and Balaton varieties and are produced primarily in Michigan. Hard to come by fresh (impossible at this time of year), you can usually find tart cherries in their dried, frozen, canned, or juiced format.

Among the many health perks I learned that tart cherries posses is a higher concentration of antioxidant anthocyanins than their sweet brethren. It is these anthocyanins that give tart cherries their rosy hue and are thought to act as a deterrent against heart disease and certain cancers. There is also emerging research that the antioxidants in tart cherries can help reduce muscle damage associated with exercise. Each serving is also a good source of beta-carotene, vitamin C and melatonin, a compound thought to improve sleep and reduce symptoms associated with jet lag.

Thankfully, it’s becoming easier to find dried tart cherries in health and bulk food stories which can be used like other dried fruits such as raisins and cranberries in recipes. The friendly people over at Cherry Republic (www.cherryrepublic.com) were kind enough to send me over a few bags of dried cherries to play with in the kitchen. Below are a couple of the recipes that make good use of these tasty superfruits. Of course you can enjoy them out of hand for a nutritious snack or an interesting addition to trail mix.

Quinoa Cherry Porridge












Makes 2 servings

½ cup uncooked quinoa
1 cup water
½ tsp cinnamon
Pinch of coarse salt
¼ cup chopped walnuts, chopped
½ cup low-fat milk or unsweetened soy milk
1 small apple, diced
¼ cup dried tart cherries
1 tablespoon honey

Add quinoa, water, cinnamon and salt to a small pot and bring to a boil, reduce heat, cover and simmer for 15 minutes or until most of the water has been absorbed. Meanwhile, toast walnuts in a dry skillet over a medium-high heat, stirring frequently, until they are fragrant and darkened, about 2 minutes. Add milk, apple, cherries and honey to quinoa and simmer uncovered for an additional 10 minutes. Top with walnuts before serving.

Chocolate Cherry Bark

Adapted from the LCBO Holiday 2009 Food & Drink














12 ounces dark chocolate, chopped or 2 cups dark chocolate chips
½ teaspoon cinnamon
1/8 teaspoon cayenne
½ cup dried apricots, chopped
½ cup dried tart cherries
1 cup cashews, coarsely chopped
¼ cup candy ginger, chopped

Line a rimmed baking sheet with aluminum foil and lightly grease. In a metal bowl, over a saucepan of simmering water, melt chocolate until very smooth. Stir in cinnamon, cayenne, and half the apricots, cherries, cashews and ginger. Spread onto the baking sheet. Sprinkle with remaining apricots, cherries, cashes and ginger; pressing gently to adhere. Chill in the fridge until firm, about 30 minutes. Break into pieces of desired size.

Tomato Soup

Tis the season for soups and homemade tomato soup is infinitely more flavorful than the canned stuff from the megamart. Besides, it’s so simple that even a culinary newbie can pull it off with tasty results.

As a health perk, cooking tomatoes brings out more of the potent antioxidant lycopene which has been reported to help safeguard against certain cancers – prostate cancer is the most researched.

Tomato Roasted Red Pepper Soup












Makes 4 servings

1 tbsp vegetable oil
1 medium onion, diced
3 cloves garlic, minced
1 tablespoon dried oregano
1 teaspoon cumin powder
½ teaspoon coriander
Dash of cayenne
Salt and pepper to taste
1 28 oz can crushed tomatoes (see recipe note)
1 cup roasted red pepper, chopped
3 cups vegetable stock or water
Parmesan cheese, optional

In a large saucepan, heat oil over medium heat. Cook onion until translucent and soft, about 4 minutes. Add garlic, oregano, cumin, coriander, cayenne, salt and pepper. Cook for an additional 2-3 minutes, stirring frequently. Add tomatoes, red pepper and vegetable stock. Bring to a boil and simmer for 10-15 minutes. Puree soup in a blender. Garnish with Parmesan cheese if desired.

Recipe note: You can also use 4-5 fresh tomatoes that are crushed in blender or food processor.

Parchment Paper

Sure, it sounds and looks chi-chi, but using parchment paper to make dinner en papillote (French parlance for “in a paper packet”) is painless. Just drop the endless ingredient possibilities onto the no-stick paper, fold and cook.

Beyond ease, here are just some of the many benefits of cooking in parchment paper packets:

Because almost everything cooks in one location – the no-scrub necessary packet – you can cut down on the number of pans that accumulate in the sink.

Flavor freaks like myself appreciate that fish and chicken steams quickly yet tenderly in their own juices keeping meat almost impossibly moist.

Without the need to line a skillet with oil, you cut down on extra fat calories.

Chicken, turkey, pasta, veggies, fruit, and even tempeh can all be wrapped – often with lip-smackin’ results.

The link below will take you to an article I wrote for Eating Well magazine about cooking in packets. Click on the tabs on the right for an array of delicious recipes I developed for the story.
http://www.eatingwell.com/healthy_cooking/quick_healthy_cooking/food_features/cooking_in_packets

Here is a link on how to properly prepare and fold parchment paper packets.
http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_techniques/basics_of_cooking_techniques/folding_packets

To show just how ultra-versatile this cooking method is, here is an additional dessert recipe.

Apple Raspberry Crisp

Makes 2 Servings

If desired, serve warm with a dollop of cool vanilla ice-cream or frozen yogurt.

2 medium apples, sliced thinly (you can leave the skin on)
1 cup raspberries, whole
1/3 cup brown sugar
1 teaspoon vanilla extract
1 1/4 cups quick-cooking oats
1/4 cup pecans or almonds, chopped
2 tablespoons butter, melted
Zest of 1/2 orange
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg

Preheat oven to 375°F.
In a large bowl combine apples, raspberries, sugar and vanilla. In a separate large bowl, mix together oats, nuts, butter, orange zest, cinnamon and nutmeg. Spread fruit mixture evenly onto two pieces of parchment paper. Top the fruit with the oat mixture and seal the paper or foil. Cook packets in the oven for 20 minutes. The oats should have turned golden brown and the apples softened.

Game Meats

If I had to classify my way of eating it would be flexatarian – meat a couple times per week with other protein sources like beans and lentils filling in the rest of the time. Hands down, one of the best ways you can slash your carbon footprint is by consuming less meat. But when you need a red meat fix, consider game meats like elk, bison, venison and emu.

Some of the many benefits of these wonderful meats over the conventional, factory farm stuff include:

• Superior flavor
• Less heart-hampering saturated fat and more heart-chummy omega fats
• Much lower risk of food poisoning
• Lower impact on the environment
• Support for small-scale livestock farmers

If you want to learn more about the perks of game meats, here is a link to an article I wrote on the subject:
http://www.alive.com/4346a12a2.php?subject_bread_cramb=450

One of the most common responses when I tell people to try game meats is something along the lines of: “No way man, that’s too weird for me.”

Which is crazy. If most people had any clue about how their steaks are being raised these days (i.e. cows living in a pile of manure and stuffed with genetically modified corn and soy that their digestive systems were never meant for) there would be an unprecedented run on tofu.

Here’s an excellent article from the New York Times about the ridiculous way in which ground beef is being produced: http://www.nytimes.com/2009/12/31/us/31meat.html?_r=2&pagewanted=1&hp

Here in Waterloo, Ontario we are blessed to have a local emu farmer. His excellent ground dinosaur meat is the star of the show in this flavor-packed chili. Of course, you can use other ground meats, but I implore you to avoid the bland shrink-wrapped Franken-meat at the megamart.

Emu Chocolate Chili













1 tablespoon vegetable oil
1 medium onion, finely chopped
1 pound emu or other ground meat
1 carrot, sliced
1 red pepper, chopped
3 cloves garlic, minced
1 tablespoon chili powder
1 tablespoon dried oregano
1 teaspoon cumin powder
Salt and pepper to taste
1 cup dark beer
1 15 oz can crushed tomatoes
1 5.5 oz can tomato paste
2 tablespoons cocoa powder
1 19 oz can kidney beans, drained and rinsed
1 19 oz can black beans, drained and rinsed

Heat oil in a large skillet over medium. Cook onions until soft and translucent, about 3-4 minutes. Add meat and cook until browned throughout. Add carrot, red pepper and garlic and cook for 2 minutes. Add chili, oregano, cumin, salt and pepper; cook 2 minutes. Add dark beer and simmer for 3 minutes. Add tomatoes plus juices, tomato paste, cocoa powder, kidney beans and black beans; bring to a boil, reduce heat, and simmer for 20 minutes.

Pumpkin Loaf

Whenever pumpkins are in season, I like to steam up a few pie varieties, mash up the pulp and freeze for future recipes. Beyond ubiquitous pumpkin pie, the puree is excellent in pancakes, morning oatmeal and muffins. Another great idea: Pumpkin loaf.

Pumpkin puree helps keep this loaf marvelously moist and gives it a healthy dose of vitamin A to keep the immune system running strong during the winter chill. Most pumpkin loaf recipes call for 1 cup of sugar per loaf, but I find that much sugar is totally unnecessary. The recipe below is deliciously sweet with only half a cup of sugar and a whisper of molasses. Plus, I swapped out half the white flour for the more nutrient dense whole-wheat guise. Canned pumpkin can be used here as can almost any dried fruit or nut.

Molasses Pumpkin Loaf

¾ cup all-purpose flour
¾ cup whole-wheat flour
1/2 teaspoon of salt
½ cup sugar
1 teaspoon baking soda
1 cup pumpkin purée
1/2 cup vegetable oil
2 eggs, beaten
1/4 cup water
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 teaspoon allspice or ground cloves
2 tablespoons molasses
1/2 cup chopped walnuts
½ cup dried cranberries

Preheat oven to 350°F. Sift together the flours, salt, sugar, and baking soda. Mix the pumpkin, oil, eggs, water, spices and molasses together. Combine wet ingredients with the dry ingredients, but do not overmix. Stir in the nuts and cranberries. Pour into a greased 9x5x3 inch loaf pan. Bake for 55-60 minutes or until a tester inserted into the center of the loaf comes out clean. Turn out of the pan and let cool on a rack.