Coconut & Ground Hazelnut Banana Bread

This banana bread is a little different. It�s not that super banana-y bread you�re used to. It doesn�t have chocolate chips in it. But, it could. I mean. It should, right? Note to self.

I don�t trust banana bread that comes out of other people�s kitchens. I know this is weird, but it�s my life. Same thing with deviled eggs and tuna sandwiches. Until about a year ago, I never ate a tuna sandwich that was made by someone other than my mom, my sister, or myself. And then I gathered up my courage and ordered a tuna sandwich from a little store/caf� a few blocks from my apartment, and I loved it, and I ordered it like it was going out of style�which it was, because now that store/caf� has closed.

I also hate it when people say �tuna-fish sandwich.� That�s like saying you�re eating a chicken-bird sandwich, or a beef-cow burger. Sorry, I digress. We�re not here to talk about tuna. Or chicken or beef.

We�re here to talk about banana bread. This one is heartier than most, with earthy whole wheat and hints of nutty-coconutty goodness throughout. It�s not overly sweet�less of a snack bread, and more of a breakfast bread. In fact, I think its best sliced thick, toasted, and slathered with a bit of butter and sea salt, served with a cup of coffee or tea. Evan likes it because it�s nutty without having distinguishable nut pieces (I�m a big fan of nuts in baked goods, but I know I�m in the minority here), and because, as he put it, it�s not as mushy as some.

I like it because quick breads are my jam, and I typically have everything on hand to make it. And it tastes real real good. And, it came out of my own kitchen. So� there�s that.

Coconut & Ground Hazelnut Banana Bread

3 ripe bananas, mashed

2 eggs, beaten

2 tablespoons sour cream or Greek yogurt

1.5 cups whole wheat flour

1/2 cup finely ground hazelnuts/ hazelnut meal

1/2 cup sugar

1 teaspoon salt

1 teaspoon baking soda

1/2 cup desiccated coconut (unsweetened, dried, and shredded)

Preheat oven to 350 degrees and grease a standard loaf pan.

Stir together bananas, eggs, and sour cream. Add remaining ingredients, and stir until combined. Scoop batter into loaf pan and bake for 50 minutes to an hour. Serve warm, room temperature, or sliced and toasted. 

Saturday on CBC's Weekend Morning Show - Squash K�fte and a taste of Spring

I am presenting the following recipes tomorrow on CBC' Weekend Morning Show with host Terry MacLeod.  

Easy to prepare in advance and a taste of Spring all year round if portions are frozen.  The K�fte were a big hit with vegetarians and non-vegetarians alike at my restaurant.  Try with Quinoa instead of Bulgur if looking to be gluten-free.

(photos after Saturday)

Squash K�fte

1 small squash, about 2 � lbs (baked and scooped out of skin)

3 tbs olive oil

1 red onion, finely diced

1 tbs Harissa

1 tsp ground cumin

1 tsp smoked paprika

9 ounces medium-fine bulgur

generous pinch salt

1 egg

(optional, 1 tbs Turkish Baharat)

Saut� onion, pepper paste and spices in olive oil until softened over a low heat for about 15 minutes.

When pumpkin is scooped out, puree or mash.  Add to onion and spice mixture. 

Rinse bulgur and add to the squash mixture.  Remove from heat and let stand for 10 minutes.  Mix in eggs and then cool.

Preheat oven to 350�F.  On a Silpat or parchment paper lined baking sheet, form squash mixture into oblong patties.  Bake until firm, about 15 minutes.  Cool.   At this point, the k�fte can be wrapped and frozen for future use.

In a pan, heat olive oil and fry k�fte until crispy.  Serve with grilled vegetable on flatbread with a yoghurt tahini sauce.

Enjoy!

Pea Shoot Pesto
Ingredients:
1/4 lb fresh, young pea shoots (or pea tips!)*
1 bunch chives, chopped (or spring onion)
2-3 cloves garlic, minced
1/3 cup Parmesan cheese
1/3 cup olive oil
1/4 cup toasted pine nuts (or almonds)
salt
pepper

Directions:
Place the pea shoots, chives, garlic, cheese, olive oil, pine nuts salt and pepper in a food processor or blender, pulse until a thick paste forms.

Enjoy with pasta, fish or other pesto uses.

Avocado & Orange Salad with Sesame Soy Dressing

I love to walk. My mom is a walker too. As long as I can remember, Mel has walked 2-4 miles every day, up and down the wooded country road I grew up on. When we were kids, Amanda and I went with her. I would inevitably fall and scrape my knees, which often led to me fainting right there on the side of the road. In addition to being a walker, I�m a fainter.

My family also went on evening strolls after dinner�up the street a mile, then back down a mile. Sometimes I stopped a few yards before the turn-around spot, and waited. Then, when they got to me, I pretended I was an orphan, and that they found me on the road and were adopting me. I watched a lot of All Dogs Go to Heaven and Annie.

Seattle is a small city, and you can easily go from one end of downtown to the other on foot. I�ve done it plenty of times. I walk from my office to the gym, from my doorstep to the farmer�s market. I have a car and a bus pass, but I just prefer to get around on foot.

Lately, with the cherry blossoms blooming like crazy, the temperatures rising, and the sun staying out later and later each evening, I have a strong desire to just get out there and walk. Not to go anywhere in particular, but just to walk. To take in the fresh air and give my computer-strained eyes a break.

I can usually bribe Evan with snack-stops, but he prefers walks that have a destination in mind (I mean, what he actually prefers is driving). The other day, I tricked him into walking across town to my favorite grocery store and back. The sunny walk and the store�s bountiful produce inspired me to make this springy salad with buttery bibb lettuce, red onions, creamy avocados, juicy oranges, umami filled dressing, feta for tang, and almonds for crunch.

Evan, the non-salad lover, even asked for seconds. Maybe it was all that fresh air. I�ll give partial credit to the walk, but you can taste this salad and decide for yourself!

Avocado & Orange Salad with Sesame Soy Dressing

Serves 2

Dressing

1 tablespoon sesame oil

1 tablespoon soy sauce

1/2 tablespoon mustard (I use spicy brown)

juice from 1/2 lemon

1 teaspoon olive oil 

salt & pepper

Mix ingredients together (either shake in a jar, or whisk in a bowl). 

Salad

1/2 head bibb lettuce, torn into largish bite size pieces

1 orange, peeled and cut into bit size chunks

1 tablespoon diced red onion
Dressing (recipe above)

1 avocado, sliced

1/4 cup almonds, roughly chopped

1/4 cup feta

Fresh ground pepper

Put lettuce, orange, and onion in a bowl, and toss with about half the dressing. Arrange on plates or a platter, and top with avocado slices, almonds, feta, fresh ground pepper, and if desired, more dressing. Note: wait til just before serving to toss dressing with lettuce, to avoid soggy salad. 

Corrections to the New Review Paper on Dietary Fat and Cardiovascular Risk

The meta-analysis by Chowdhury et al. raised quite a furor from certain segments of researchers and the popular media. I find this reaction interesting. I usually write about obesity, which is a topic of great interest to people, but my post about the review paper received more than twice my usual traffic. People whose findings or opinions are questioned by the paper are aggressively denouncing it in the media, even calling for retraction (1). This resembles what happens every time a high-profile review paper is published that doesn't support the conventional stance on fatty acids and health (e.g., Siri-Tarino et al. [2], which despite much gnashing of teeth is still standing*). I'm not sure why this issue in particular arouses such excitement, but I find it amusing and disturbing at the same time. This kind of reaction would be totally out of place in most other fields of science, where aggressive public media outbursts by researchers are usually frowned upon.

As it turns out, the critics have a point this time. Significant errors were uncovered in the original version of the meta-analysis, which have been corrected in the current version (3). These include the following two errors, one of which alters the conclusion somewhat:

• The outcome of one observational study on omega-3 fatty acids was reported as slightly negative, when it was actually strongly positive. This changes the conclusion of the meta-analysis, making it somewhat more favorable to omega-3 consumption for cardiovascular protection.
• The authors left out two studies on omega-6 fatty acids. These didn't change the overall conclusions on omega-6.

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Book Review: Your Personal Paleo Code

Chris Kresser has been a major figure in the ancestral health community for some time now. It's funny to recall that I was actually one of his first readers, back in the early days of his blog when it was called The Healthy Skeptic and the audience was small. Chris's readership rapidly eclipsed mine, and now he's in high demand for his ability to convey ideas clearly and offer practical solutions to important health concerns.

He recently published a book titled Your Personal Paleo Code, which also happens to be a New York Times bestseller. The primary goal of the book is to help you develop a diet and lifestyle that support health and well-being by starting from a generally healthy template and personalizing it to your needs. Let's have a look.

Introduction

Kresser opens with the poignant story of his own health problems, which began with an infectious illness in Indonesia and several courses of antibiotic therapy. After years of struggling with the resulting symptoms, trying a variety of diets, and finally accepting his condition, he was unexpectedly able to recover his health by adopting a personalized Paleo-like diet that included bone broth and fermented foods.

Why Paleo?

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Pickerel with Pernod - an adaptation of an excellent Turkish Fish recipe

I made this for dinner for Desmond last night.  Not able to get Raki here in Winnipeg any longer, I used Pernod as it isn't as sweet as Ouzo or Sambuca yet has the flavours needed.   Quite delicious.   I'll remember to take a photo next time.

Why am I posting this now?  Gorgeous pickerel is in season until March 31st.  The sweetness of the fish makes it so versatile for so many cooking methods and recipes.

Pickerel with Raki (Pernod)  

4 filets pickerel
2 tomatoes, grated
2 cups mushrooms, sliced
1/2 green bell pepper, chopped
1 onion, chopped
2 cloves garlic, finely chopped

1 tbs Turkish Baharat *
1/2 cup (less) olive oil
2 bay leaves
3/4 cup fish stock
salt and white pepper, to taste
juice of 1/2 lemon
1 bunch dill
2 tsp raki (Ouzo)

Heat skillet and saut� the garlic and add the onion and saut� for 3-4 minutes. Add bay leaves and Turkish Baharat. Add the vegetables, pour over the stock and simmer for 2 minutes. 

Season the fish with salt and pepper and place on top of the vegetables. Simmer for about 4 minutes. Chop the dill. Add lemon juice, chopped dill and raki and simmer for about 2 minutes. Arrange the fish and vegetables on a serving dish and serve immediately.

*Turkish Baharat now available at Pollocks Hardware Coop.

Coconut Margaritas

My sister and her boyfriend just got back from the most amazing look tropical vacation ever. They went to Turks and Caicos, those jerks! And while I zipped up my raincoat and pulled on my galoshes, she texted me pictures of white sand and bright blue water. Jealousy level max over here. 

Fact: the only possible way to overcome tropical vacation envy, aside from hopping on a plane, is to drink tropical drinks. Bonus points for pink umbrellas. 

Turks and Caicos is all about the rum punch, but I only had one drink of my mind: coconut margaritas! 

Last week my friend LZ and I had these coconut margs at happy hour the other day, and they were amazing! They weren't too sweet or over the top, and since they were made with coconut water, I felt all good and hydrated, something I don't usually feel when I'm drinking tequila! 

So of course, over the weekend I decided to shake up my own coconut margs, and pretend I was somewhere sunny and warm�just ignore that rain sound on the windows. That's just ocean waves. Obviously. 

I'm not trying to brag or anything, but these are the most amazing margaritas I've ever had. A little tart, a little sweet, a little coconutty� tropical perfection! I invited LZ over for taste testing, and we each had a couple tastes. I mean, full-glass sized tastes. Then maybe a couple more. Who was counting, ya know? We certainly weren't. 

Coconut Margaritas, on the Rocks

Inspired by El Borracho Coconut Margaritas
Makes enough for a crowd

Coconut Tequila (I used this brand)

Fresh lemon/lime juice (juice of 2 lemons & 3 limes, mixed)

Ginger syrup (like this, or make your own)

Coconut water (C2O is my favorite, Zico is my 2nd favorite)

1 can coconut cream (different from coconut milk, but that would work as well-PS. how great is Coco Lopez website... from like, 1999)

Toasted coconut sugar (2 tablespoons sugar & 3 tablespoons toasted desiccated coconut, stirred together)

To prepare your glass, add toasted coconut sugar to a plate. Run a lime wedge across the glass rim, and dip rim in sugar and coconut, twisting to coat. Add ice to glass.

For each margarita, fill up cocktail shaker half way with ice, and add:
 

1 oz tequila

1 oz lemon/lime juice

1/4 oz ginger syrup

2 oz coconut water

1/2 oz coconut cream

Shake until combined, and strain into prepared glass. Serve with a lime wedge and pink umbrella! Add a floater of coconut cream if you like it a bit sweeter. 

New Review Paper on Dietary Fat and Heart Disease Risk

A new review paper on dietary fatty acids and heart disease risk was just published by Dr. Rajiv Chowdhury and colleagues in the Annals of Internal Medicine-- one of the top medical journals (1). The goal of the paper is to comprehensively review the studies evaluating the effect of dietary fatty acids on heart (coronary) disease. The review covers observational and intervention studies pertaining to saturated, monounsaturated, trans, omega-6 polyunsaturated, and omega-3 polyunsaturated fats. The paper is notable for its comprehensiveness (inclusion criteria were very lax).

Here is a summary of the results:

• In observational studies that measured diet, only trans fat was related to cardiovascular risk. Saturated, monounsaturated, and polyunsaturated fats were unrelated to risk.
• In observational studies that measured circulating concentrations of fatty acids, long-chain polyunsaturated fatty acids (DHA, DPA, EPA, AA) were associated with lower risk. The dairy-fat-derived margaric acid (17:0) was also associated with lower risk. No other fatty acids were related to risk, including trans fatty acids.
• In controlled trials, supplementation with omega-3 or omega-6 fatty acids did not alter risk.

The authors conclude:

In conclusion, the pattern of findings from this analysis did not yield clearly supportive evidence for current cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of saturated fats. Nutritional guidelines on fatty acids and cardiovascular guidelines may require reappraisal to reflect the current evidence.

My view

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Baked Chocolate Stout Donuts with Irish Cream Glaze

I love St. Patrick's day! But, to be fair, i don't really know much about actual St. Paddy's day in actual Ireland (even though last year I made this traditional Irish  snack plate!). The St. Patrick's day I know is all about wearing green (and pinching people who aren't wearing green), eating corned beef and cabbage, drinking green beer and Irish whiskey, and spiking everything you can with stout beer and Irish cream. 

Spike all the things! Baked chocolate Stout and Irish Cream donuts! Let's do this! 

Guys, this donut pan business is dangerous! They're so easy and fun and cute! I could make donuts for every holiday. Friday is a holiday, right? 

The baked cake portion of these is dense and chocolaty, with a little bit of stout flavor shining through. Use your favorite Irish stout, or find something fun. I used a salted caramel stout. What! Yep, it happened! It exists! The glaze is all boozy and Irish creamy. Ps. You can make your own Irish cream! 

St. Paddy's Day donut time. Here's what you do: whisk, stir, drink some stout, pour, stir, mix, drink some stout, bake, drink some stout, whisk glaze ingredients, cool donuts, drink some stout, glaze donuts, eat donuts. Drink some stout. 

Baked Chocolate Stout Donuts with Irish Cream Glaze

Adapted from this recipe

Makes 6-8 donuts

Donuts

1 cup flour

1/4 cup unsweetened dark cocoa powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup dark stout beer

1/2 cup packed dark brown sugar

1 egg

3 tablespoons unsalted butter, melted

Glaze

1.5  cups powdered sugar

2-3 tablespoons Irish Cream

Green food coloring

Preheat oven to 325. Coat donut pan with cooking spray. 

Whisk together flour, cocoa powder, baking soda, and salt. In a separate bowl, whisk together beer, sugar, egg, and butter until combined. Add wet ingredients to dry, and gently fold with a spatula until combined (making sure to get all the dry ingredients mixed in). 

Spoon batter into a ziplock baggie and cut the corner off one end, so you have a hole about the size of a nickel (or spoon into a pastry bag). Pipe a thick ring of batter into each donut circle. Bake for about 11-12 minutes, until a toothpick comes out clean, and when you gently touch the top of a donut, it springs back. 

Let donuts cool in pan for a minute or two, then gently turn out onto wire rack. Repeat with remaining batter if necessary (the original recipe said it made 6, it weirdly made 7 donuts). 

Let cool completely before glazing. 

To make glaze: Stir powdered sugar and 2 tablespoons of Irish cream together until combined. If it's too thick, add more Irish cream (also, you can add a splash of your stout). Scoop about 1-2 tablespoons into a small dish, and to this small portion, add a drop or two of green food coloring, until desired color. Spoon into a ziplock bag. 

Gently dip donuts into un-colored glaze, being careful when you pull it out to not break donut. Let glaze cool until hard/dry, about 30 minutes, then cut a hole in the tip of the baggie, and drizzle green glaze over top. Let cool another 10-20 minutes. (You can also let first layer of glaze dry, then double or <gasp> triple dip for more glazey goodness!)

Spring will be Sprung. Pickerel and Spring on CBC's Weekend Morning Show

 Tomorrow morning after the 8:30AM news, I will be presenting the following dishes on CBC's Weekend Morning Show with host Terry Macleod.

I chose these recipes for a few key reasons.  First, the Winter Pickerel season ends on March 31st so get them now!  These sweet, pink fillets are delicious and very versatile.  Second, these recipes are very simple to make at home and since the ingredients are so close to home, even easier.   Third, whether observing Lent or celebrating Spring and the Vernal Equinox, these recipes fit.

Enjoy!  Spring will come. (photos tomorrow).

(Prepping parchment paper fish, photo by Karen Peters)

Parchment Paper Fish
Per Fillet:
1 fillet Pickerel � now on sale at Gimli Fish
1/2 carrot, peeled and then peeled into strips
1-2 spears asparagus, in ribbons or sliced on a bias
pinch sea salt
pepper to taste
3-5 basil leaves, chiffonade (or pesto)
parchment paper
spray olive oil*

Preheat oven to 400�F. Place fish on top of very lightly oiled parchment paper. Place basil, carrot, asparagus and pinch of salt and pepper on top of fish. Lightly spray with olive oil. Seal paper and place in oven or on top of grill for up to 20 minutes in the oven, depending on thickness of fillet. If using a BBQ, place fish on upper level and not directly over the heat. The fish is so delicate. Paper will puff up. Remove and serve immediately.

Pickerel Fillet Fish Tacos
Serves 2

2 pickerel fillets
juice of 1-2 limes
1/4 - 1/2 cup finely chopped cilantro
pinch sea salt
1 chopped jalepeno (I used dried chipotle chilies)

Marinade the fish in the juice and spices for at least 20 minutes.

1 thinly sliced red onion (I caramelized it)
sour cream
1-2 thinly sliced green onion (cut on the bias for thinner slices and nicer presentation)
Sour cream or crema
Warmed corn tortillas (toasted for a few minutes)

Prepare all of the dishes for the taco and then saut� the fish in a bit of olive or canola oil, 1 -2 minutes per side. Remove fish from heat and flake. Assemble tacos and enjoy!

Food Reward Friday

This week's lucky "winner"... the Taco Bell waffle taco!!

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Machaca {Shredded Beef Tacos}

This time of year always makes me crave Mexican and Southwest flavors. Part of it is seeing my twitter and Facebook feeds filled with scenes from SXSW in Austin, Texas, and part of it is that we�re finally starting to see a few signs of spring: cherry blossoms, later sunrises. Spring means summer is just around the corner, and summer means sunshine and tacos.

Today we�re making machaca! Machaca (which I had never heard of until now) is slow cooked beef, flavored with peppers and spices, shredded for tacos or taquitos. It satisfies my summer cravings, but is warm and hearty enough for the chilly March weather. Perfect for early spring!

This recipe comes from my friend Jessica. From birth until I was about eight years old, Amanda and I spent nearly as much time with Jessica (Amanda�s age) and her brother Jared (my age) as we did with each other. They were our first best friends, and we�ve always had a connection with them, regardless of time and miles. They moved away from Washington to Arizona the summer before I went into second grade�my first heartbreak.

Obviously their years in the Southwest have paid off, because this recipe is awesome. Jessica said it was a labor of love, and through tons of trial and error, she finally came up with this recipe. The meat marinates in lime juice and spices overnight, then slow cooks all day. When it�s time to eat, you have juicy, tender shreds of beef that fall apart with the poke of a fork.

I�m always so busy creating new recipes that sometimes I forget how good family recipes are�one bite and I felt like I was sitting around the table with Jessica and her husband and four kids. Or, like I was six years old, with Jared, Jessica, and Amanda frantically helping me clean my plate so we could all go play. 

PS. I have no trouble finishing my dinner these days.

Beef Machaca

Recipe from Jessica Gilmore

Plan ahead. This needs to marinate overnight, and then cook for at least 6 hours. If you�re making taquitos, Jessica recommends letting the cooked meat sit in the fridge overnight (a 2nd night�torture!) to bind. 

Marinade:

2-3 lb chuck roast
� cup Worcestershire

Juice of 2 limes

1 teaspoon granulated garlic

1 teaspoon ground cumin

1 teaspoon chili powder

� teaspoon salt

� teaspoon black pepper

� cup oil (canola or olive oil)

Machaca:

1 large sweet onion, diced

� green bell pepper, chopped

4 cloves garlic, minced

1 jalepeno, minced

1 14oz can diced tomatoes (and juice)

� cup beef broth

1 tablespoon oregano

1 tablespoon cumin

Salt & pepper

Hot sauce

Trim beef and cut in two to three pieces, and lay in a baking dish or in a large ziplock bag. Whisk together marinade ingredients, and pour over meat. Seal bag (or cover dish with plastic wrap) and refrigerate overnight.

The next day, add marinated beef and remaining marinade to slow cooker, along with all remaining ingredients except salt, pepper, and hot sauce.

Cook on low for 6-8 hours. Shred and stir into juices. Add salt, pepper, and hot sauce to taste.

Serve with warm tortillas and taco fixings.

For baked taquitos: Refrigerate shredded beef and juices in an airtight container overnight. Roll inside flour or corn tortillas, and bake in a 425 degree oven for approx. 10 minutes (until crispy, but not burned).

Sausage & Pesto Fried Egg Sandwiches

Runny egg. Slightly crispy sausage. Creamy sharp white cheddar. Fresh, garlicky pesto. 

That's what went in between the slices of my toasted English muffin this morning. This breakfast sandwich is based on the Yolko Ono, which is the best fried egg sammie around, from the best Portland food cart: Fried Egg I'm in Love. 

Amanda is friends with one of the Fried Egg owners, Jace. We make sure to stop by every time we're in Seattle's little sister to the south�not just because we know Jace, but because holy fried egg, it's so good! And also, they have a lot of fun. Those guys are basically the only reason I still look at Vine. And they sell super cute tshirts. And they use Aardvark hot sauce, which I love. And, the sandwiches all have fun music-inspired names, like Yolko Ono, Sriracha Mix A Lot, Free Range Against the Machine, and Back in Black Bean. Annnd one more thing, they have contests on Facebook where you can help name their new sandwich specials. So fun. So good.

My favorite is their original crowd pleaser, the Yolko Ono, which inspired this lil' mashup here. Of course I still dream about the real deal, but this homemade version will totally do the trick between trips to Portland. 

If you're not putting pesto on your fried egg sandwiches, you're not livin', friend. 

Sausage & Pesto Fried Egg Sandwiches

Inspired by the Yolko Ono

For each sandwich, you'll need:

1 English muffin, toasted

1-2 tablespoons pesto (store-bought, or recipe below)

2 slices aged white cheddar

1 pork breakfast sausage patty, cooked

1 fried egg (over medium for me, please, with salt & pepper)

Hot sauce for serving

To assemble, add a healthy dollop of pesto to both pieces of English muffin, then add cheese to one side, top with sausage patty, fried egg, and other English muffin half. Serve with hot sauce. Dig in.

Basic Basil Pesto

Makes about 1/2 pint

1/4-1/2 cup  extra virgin olive oil

1/4 cup grated parmesan 

2 garlic cloves

2 cups fresh Basil

1/4 cup cup nuts (I used almonds, but you can also use pinenuts, walnuts, etc)

Squeeze fresh lemon juice

salt and pepper

If using a high-powered blender like a Vitamix or Ninja: add ingredients in order listed (not including salt & pepper), starting with 1/4 cup olive oil, and blend, slowly increasing speed, until smooth (use tamper as necessary). Add more olive oil if it's too thick. If using food processor, add garlic & nuts, and pulse for a few seconds until ground, then add remaining ingredients, and pulse until smooth (adding more olive oil as needed. 

Stir in salt & pepper to taste. 

Store in an airtight container in the refrigerator for up to a week. 

The Ultimate Detox: Your Kidneys

The specter of unseen, unspecified toxins eroding our health is worth many millions of dollars in the United States and abroad.  Companies offer "detox" supplements, beverages, and creams that supposedly rid us of supposed toxins, despite a complete lack of evidence that these products do anything at all*.  This comes from an industry that excels at creating boogeymen and offering costly solutions for them.

If your wallet needs to lose weight, then these products are highly effective, otherwise it's probably best to save your money.  Here's why.

The body is equipped with an extremely advanced system for excreting toxins.  The kidneys are part of this system, and their design is genius.  The basic functional unit of the kidney is the nephron, and the average kidney contains about a million of them.  Nephrons have two major parts: a renal corpuscle and a renal tubule. 

A nephron.  In this image, the Bowman's capsule and glomerulus make up the renal corpuscle, and the proximal/distal tubules and the loop of Henle (#1-3) make up the renal tubule.  Note the network of blood vessels (capillaries) that allow the transfer of water and other goodies from the tubule back into the blood.  Image source.

The renal corpuscle is the interface between the blood and the fluid that will eventually become urine.  Blood is filtered by a fine "sieve" of cells that prevents everything larger than a small protein from passing into the renal tubule.  Red blood cells, platelets, and most proteins stay on the blood side, while small proteins such as albumin, minerals, urea, glucose, water, and almost anything that would be considered a toxin** are allowed through into the renal tubule.

The renal tubule is a long tube that re-absorbs everything in this filtered blood that the body wants to keep.  Water, minerals, albumin, glucose, amino acids, and other useful molecules are re-absorbed.  Everything else ends up as urine and is excreted. 

Can you see the genius of this design?  Urine is blood, minus all the good stuff.  Everything that isn't specifically recognized by the body as useful is excreted by default, no matter what it is.  The body doesn't have to recognize each of the thousands of foreign compounds that make their way into our circulation each day.  These substances are all out the door, by default.

Are you impressed by your kidneys yet?  If not, consider this.  Your kidneys filter your entire blood volume roughly 70 times per day.  The reason you don't have to pee a liter a minute is that urine volume is reduced by 99 percent due to water reabsorption in the renal tubules.

This is why most drugs have to be taken on a regular basis, often several times per day.  In concert with the detoxification enzymes of the liver, which tend to make drugs easier for the kidneys to excrete, the kidneys rapidly reduce the circulating concentration of drugs simply by excreting everything they don't recognize as useful.

Can a detox product improve upon 500 million years of kidney evolution***?  I have my doubts.


* Exception: chelation therapy offered by a licensed medical practitioner for actual, diagnosed heavy metal poisoning.  Second exception: strategies that use the word "detox" loosely to refer to removing unhealthy foods from the diet.

** Toxins tend to be very small-- either small organic molecules or minerals such as arsenic.  Larger toxins such as proteins are uncommon in the circulation because proteins are generally not absorbed by the digestive tract.  Toxic proteins have to be injected or otherwise directly introduced into the circulation, e.g. by a snake bite or a bacterial infection.  But if you're bitten by a rattlesnake, I hope your first line of treatment won't be a detox kit from your local supplement store.

*** Kidneys are present in hagfish and lampreys, the most "primitive" living vertebrates.

More Spanish Tapas for the Assiniboine Park Conservancy with the MLCC

It was so much fun to present these recipes last night with Bonnie Tulloch of the Assiniboine Park Conservancy and Jody Twomey, Product Consultant for the MLCC.  

The reception beverage was a Lemon Sherry Cocktail. 

Anta�aro Rioja Crianza was also served to contrast with each dish ($12.99)

(Fritatta, photo by Karen Peters)

1. Spanish Roasted Red Pepper Salad with Garlic and Olive Oil

Paired with Marques De Riscal Sauvignon Blanc  $15.96

 

3 tablespoons olive oil

4 large cloves garlic, very thinly sliced

Sea salt

Pinch of red pepper flakes

4 large roasted bell peppers, from a jar

Place the olive oil, garlic, salt, and red pepper flakes into a small stone baking dish, pretty enough to serve the dish in.  Stir everything together.  Place the dish on a rimmed baking sheet, and into a preheated 425�F oven for 10 minutes.  The garlic will just be starting to toast and the oil will be bubbling hot.

While the garlic is in the oven, slice the red peppers into strips.  Once the garlic and olive oil comes out of the oven, stand back and gently place the peppers into the hot oil.  They will stop the garlic from burning, and the hot oil will warm and flavor the peppers.  Serve with tonnes of bread!

Enjoy!

2. Spanish Smoked Paprika Shrimp
Paired with Mas Amor Rosado, $15.95

1 lb peeled, wild caught shrimp
1 tbs butter
Drizzle olive oil
1 clove garlic, minced
1/2 tsp hot smoked paprika
Pinch sea salt

Heat butter and oil in saut� pan. Add shrimp and toss well. Add garlic and then paprika. Serve with bread when shrimp is firm and pink. 

 3.Frittata (with sun dried tomatoes but spinach and Parmesan are optional)

Paired with Segura Vidas Brut Reserve Cava, $14.49

 

3 Tbsp. olive oil
6 eggs
3 thinly sliced potatoes
1 cup (1/2 lb.) chopped raw spinach
1/2 c. grated Parmesan cheese
pinch grated nutmeg
salt and pepper to taste

Preheat oven to 350�. In a large bowl mix all ingredients except oil.Heat oil in a 10-inch ovenproof skillet on the stove.  Pour egg and potato mixture in skillet and cook over medium heat for 5-7  minutes. Place in oven and bake uncovered for 10 minutes or until top is set. Cut into wedges and serve.

Enjoy!

4. Almond Cookies (Moorish!)

 Paired with Chocolate Shop Sangria

1 cup butter

� cup icing sugar

1 tsp vanilla

2 cups presifted flour

� tsp salt

1 cup finely chopped walnuts (can use pecans or almonds)

*Note, if mixture dry and crumbly, add egg and/or a bit more butter.  Depends on humidity.

Cream butter, add sugar gradually and beat until fluffy.  Add vanilla, flour and salt.  Mix well.  Add in nuts.  Use 1 tsp � 1 tbs, depending on the size of crescent or cookie that you prefer, to shape in hands to make the crescents.  Bake on ungreased sheet at 325�F for 30 minutes.  Roll in icing sugar while warm. 

These cookies take time to make but look and taste good.  They freeze well but do not pack well.

CBC's Weekend Morning Show - Oscar Party favours

This morning I had the pleasure of presenting the following dishes for CBC's Weekend Morning Show with guest host Agatha Moir.  These dishes are good for any Oscar party.  Try some lovely Gimli Fish golden caviar, proscecco or champagne but in this weather, mulled wine.

Enjoy!

(chocolate mousse)

Cheese Fondue

1/2 pound imported Swiss cheese, shredded
1/2 pound Cave-aged Gruyere cheese, shredded
2 tablespoons cornstarch
1 garlic clove, peeled
1 cup dry white wine
1 tablespoon lemon juice
1 tablespoon cherry brandy, such as kirsch*
1/2 teaspoon dry mustard
Pinch nutmeg
Assorted dippers

In a small bowl, coat the cheeses with cornstarch and set aside. Rub the inside of the ceramic fondue pot with the garlic, then discard.
Over medium heat, add the wine and lemon juice and bring to a gentle simmer. Gradually stir the cheese into the simmering liquid. Melting the cheese gradually encourages a smooth fondue. Once smooth, stir in cherry brandy, mustard and nutmeg.
Try with breads (day-old can work the best as it isn't too soft and will stand up to the cheese), saut�ed whole mushrooms, apple slices, etc.

*I've used Desorrono or Frangelico when I didn't have Kirsch on hand.


Tapenade

This olive spread can be labour intensive if you are pitting the olives yourself but it goes a long way and the taste is a rich and unique flavour that is quite versatile.

1 cup Moroccan olives pitted
1/4 cup sun-dried tomatoes in oil, drained
2 cloves garlic
1/4 � 1/3 cup good olive oil
1 tsp black pepper

Blend all ingredients together to a paste. You can enjoy this on crackers and baguettes. A little can be used in earthy tomato sauces to add richness to the flavours. Tapenade can be used to stuff chicken  breasts, to coat roasted chicken. As a dip or filling for lamb.


Chocolate Honey Mousse

Sweetening the mousse with honey adds a Proven�al touch to a classic French dessert.

2 1/2 cups chilled whipping cream
12 ounces bittersweet (not unsweetened) or semisweet chocolate, chopped
5 tablespoons honey
Stir 3/4 cup cream, chocolate and honey in heavy medium saucepan over low heat until chocolate melts and mixture is smooth. Cool, stirring occasionally.
In large bowl, beat 1 1/4 cups cream until soft peaks form. Fold cream into chocolate mixture in 2 additions. Divide mousse among eight 3/4-cup ramekins. Refrigerate until set, about 2 hours.
Whip remaining 1/2 cup cream to firm peaks. Spoon a dollop of cream in center of each mousse.