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December 2010


a fresh new addition for your cookbook collection

In this issue

✴ Edible Flowers ✴ Cheesecake ✴ Gluten-Free ✴ Coconut Water

$7.95 US $9.40 CAN


Also.. Know your super foods

Coconut Water



water or ‘juice’ has become a highly sought-after commodity in the fitness community as its benefits are said to be considerable. When a product that has been around for hundreds of years suddenly becomes popular there is usually a rise and then a dip and it is labeled a fad. There might be more to it than that, however, as the facts stack up, it seems that there are many reasons to buy into this potential ‘fad’. Adding skepticism to a trend as that there is no scientific evidence to prove that a simple fruit offers clear health benefits, we should instead look at health in a larger sense in that it is our collective actions, which make us healthy. Coconut water is the clear to milky colored liquid inside young coconuts. It is important to note that it is from the young coconut that we can get the water as it is replaced by coconut meat over time. It has always been a popular drink in the tropics of Southeast Asia, and the Pacific Islands, as well as all over the rest of the world in varying forms.

Coconut water is 94% water, fairly low in calories and has been recently designated a ‘natural sports drink’ due to its high concentration of electrolytes, which are said to be especially helpful in the aid of re-hydration. One cup full is said to have more electrolytes than an entire bottled sports drink. Along with containing high amounts of B vitamins, it also is a good source of potassium, and with other contributing factors, could theoretically have antioxidant benefits. It has been revered in many other countries for ages for the health benefits. Consider that coconut water has been used in emergency situations to replace IV solutions. It is said to be for those who want to prepare for a hot day in the sun, are looking for a drink to keep hydrated for sporting events or workouts, and especially for those who may be nursing a hangover from a night of excess drinking. Personally, there are not too many health trends that I jump on the bandwagon for, however, this one is easy. There are currently just a few coconut water brands that are readily available at larger-chain grocery stores, but the choices are growing quickly. The three top brands are available at Whole Foods, Fruitful Yield, and most Albertson’s across the United States.

One cup full is said to have more electrolytes than an entire bottled

sports drink. 2

a case fo r a gl u t e n f re e


, recently are you finding yourself to be a part of the growing number of Americans who are going gluten-free? Whether it’s a choice you made or one your doctor made for you, fret not, because there is currently growing evidence that it does not have to mean a life devoid of options. Gluten is a protein in wheat, rye, and barley, ingredients in virtually all types of bread. Many people have allergic reactions, or sensitivity to it. Some people that without it; they are living with better digestive health. The argument is then for those bread-lovers who are having a difficult time giving up bread even though it would mean having a healthy digestive life. The thought of missing the bread and bread products that they knew and grew up loving, doesn’t factor in as a viable option. When it is health at stake, there are usually

signs that will stop a person in their tracks before making decisions to continue with the negative actions. If there is only one argument I can make to you, let it be this, there is gluten-free food popping up in supermarkets big and smalll, From frozen meals to fresh. The best way to go about this without spending an arm and a leg, however, would be to use some of the recipes you can find online, or, more conveniently. in the pages to come. There is much to be said for the people who switch back and forth from diet to diet, but the recipes that are included in the coming pages are NOT diet foods low in fat and flavor, what strengthens this argument is that even though you aren’t using wheat, rye or barley, you are still able to throw in real butter (mmm) and cheese (yes!)

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Edible Flowers get to know a new side of the garden


flowers does not inherently sound right. We have been slightly spoiled as Westerners with a rich array of culinary choices in our reach, and still, many people do not want to venture too far from meat and potatoes. Flower cookery and garnishment has been traced back to Roman times, and to the Chinese, Indian, and Middle East countries. They were especially popular in the Victorian era during the reign of Queen Victoria. The consumption of flowers has not historically been popular because there were no better alternatives, but because they were simply known to add flavor and complexity to dishes. Edible flowers are used in many ways, to garnish a plate, used in drinks, jellies, salads, soups, syrups and main dishes. Steeping edible flower petals in liquids makes flower-flavored oils and vinegars. Some common known edible flowers include carnation petals, young dandelions, and sunflower buds. Carnations can be steeped in wine, candy, or used as cake decoration. To use the sweet petals in desserts, cut them away from the bitter white base of the flower. Dandelions are a member of the daisy family, and have a sweet honey flavor. The buds are actually tastier than the flower-stage; it is best to pick these when they are very close to the ground, bunched in marble-like forms. Sunflowers are best eaten in the bud stage as well, and it tastes similar to artichokes, which is to say it is best to steam them. Let’s not get too ahead of ourselves, it should be duly noted that there are risks, know not to pick from a commercial grower or from anywhere that could have pesticides, (this includes flowers growing on the side of the road.) Some flowers are toxic, and allergic reactions are possible, especially from eating pollen. Also, consuming too many can wreak havoc on a stomach, but we are talking about small doses which, can lead to new flavors and fresh chances to enhance a dish.


Making Flower Pe t a l Te a 2 cups fresh fragrant rose petals 3 cups distilled water Honey or granulated sugar to taste Clip and discard bitter white bases from the rose petals Rinse thoroughly and pat dry In a small saucepan over medium-high heat, drop in rose petals Stir and let simmer for about 5 minutes Remove from heat and strain the liquid into teacups Add honey or sugar to taste

Enjoy only flowers that you are sure are not poisonous or have been sprayed with chemicals.... Keep in mind: -Never to eat picked flowers from an ornamental garden or off of the side of the road as they are likely to have chemicals -Always double check the type of flower before eating, as there are poisonous cousins to the edibles

Cheesecake for two, (or just you) Tuscan cheesecake is based on the highly prized ricotta of the rustic region. This recipe makes a 10 inch cheesecake that will give you reason to fall off that diet, justifiably. Gather: 3 tablespoons marsala 1 lb. ricotta ½ cup sugar 1 tablespoon unbleached flour 4 eggs separated (room temp.) ¼ cup heavy or whipping cream ¼ cup sour cream 1 teaspoon vanilla extract ¼ teaspoon salt Deep 10 in. uncooked pastry shell Press the ricotta through a wire mesh sieve into a mixing bowl (or process) Add sugar and flour and beat with a wooden spoon until creamy Add egg yolks, creams marsala, and vanilla and stir until blended Beat the egg whites and salt, then add to mix Pour filling into shell and smooth With the oven at 350 degrees, bake for 50-60 minutes Open door and let it cool in the oven for another 30 minutes and it is table ready


Spring Minestrone with Brown Rice 2 tablespoons extra-virgin olive oil 2 shallots, thinly sliced 1 clove garlic, minced 3/4 cup medium-grain brown rice, rinsed 6 cups vegetable stock 1 cup sugar snap or snow peas 8 spears asparagus, trimmed and cut to 1 inch 1/2 cup green peas Fine-grain sea salt and black pepper

Super Foods Raw Garlic Chives Shallots Broccoli Cauliflower Walnuts

Cabbage Turnips Red Pepper Pumpkin Seeds Flax Seeds



Savor Angela Spiteri  

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