A Member of Edible Communities
Spring 2018 No. 28
How to Make a Family Cookbook
The Fit Foodie
Contents Spring 2018
In Each Issue
How to Write a Family Cookbook
The Fit Foodie
By Michele Jacobson
By American Spirit courtesy of Dreamstime
By Mareya Ibrahim
By Gina Mullins Cohen
By Gina Mullins Cohen
24 Our Advertisers
2 Spring 2018
Cover Photo: Mangroove, Dreamstime.com www.edibleorangecounty.com
Mocha Coffee Banana Smoothie
By Mareya Ibrahim
banana Chocolate Oat Bites
By Mareya Ibrahim
Publish Your Own edible Magazine
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Protein Chocolate Chip Walnut Banana Bread
By Mareya Ibrahim
EdibleCommunities.com/start-your-own-edible email@example.com â€˘ (866) 825-6053 x2
Editor’s Note edible Communities 2011 James Beard Foundation Publication of the Year
The Cool Blooms Perfect. The weather has been perfect for slowly rolling into this fresh season of new blooms and sunshine. June gloom in front of us? Let’s not think about that just yet. March brought us much needed rain and the clouds have opened to clear skies with the new scent of Spring. This Spring, like the others behind me, I cannot help but think of rebirth, renewal and recall or more poetically stated, remember. My favorite part of Spring is traveling through this beautiful state of ours – from south to north and from east to west- looking for wildflowers. Wildflower hunting is my favorite springtime activity. We have so many preserves, mountains, canyons, meadows and desert areas that one can take a journey each week following peak flower blooms. This very personal travel-love of mine began about 25 years ago when my husband and I began taking long weekend trips to Northern California. Bill, my husband (and frequent Edible OC contributor) bought a book for me on California Wildflowers. My lifetime journey began and each year - each Spring - we look for rare gems, barely budding up from desert sand to blankets of poppies, red, yellow and magenta cactus flowers to blue buttons and purple salvias brushing the Sierras. Hopefully, my flower-tales have, at the very least, peaked your curiosity. If so, I have a few recommendations that will not disappoint you. Desert blooms closest to and located in Orange County are: The Flower Fields as Carlsbad Ranch, Chino Hills State Park, the hills bordering the shores of Lake Elsinore, Ronald W. Caspers Wilderness Park, Weir Canyon, Walker Canyon and Santiago Canyon. Your weekend explorations should take you to Anza-Borrega State Park, the Antelope Valley California State Poppy Reserve, Death Valley National Park or Joshua Tree National Park. I want to give a special shout-out to our newest supporter of Edible Orange County, Urban Plantations, because they can help you. Urban Plantations is Southern California’s leader in design, installation and maintenance of edible gardens. Do you want to grow everything our climate allows? Do you want to grow a few favorites? Give them a call. We are so impressed with this Southern California company we are devoting pages in our Autumn issue to case study on one of their programs. As you travel our state discovering and exploring fields, mountains and valleys of flowers or planning your gardens for springtime planting, don’t forget these very important ingredients: (always) eat good food, laugh a lot and choose to be happy.
Orange County® Published by Eclipse Media Partners, LLC Editorial Staff Gina Mullins-Cohen Editor firstname.lastname@example.org 310-721-3093 | 949-315-6445 Bill Cohen Editor: Arts and Culture 310-721-3093 | 949-315-6445 email@example.com Robert D. Mullins Investigative Reporter Editor firstname.lastname@example.org 310-721-3093 | 949-315-6445 Kim Mabon Creative By Design Creative Director email@example.com 951-226-5617 Moe Goode Web Master firstname.lastname@example.org Digital Magazine Producer Creative By Design email@example.com Advertising Gina Mullins-Cohen Publisher firstname.lastname@example.org 310-721-3093 | 949-315-6445 No part of this publication may be used without written permission from the publisher ©2017. Every effort is made to avoid errors, misspellings and omissions. If, however, an error comes to your attention, please accept our sincere apologies and notify us. Thank you.
–Gina Mullins Cohen 4 Spring 2018
Spring By Gina Mullins-Cohen
Apricots Asparagus Avocados Basil Beans, Green Beets Boysenberries Broccoli
Cabbage Cantaloupe Carrots Cauliflower Celery Chard Cherries Collards Corn Cucumber
Dates (Medjool) Eggplant Figs Grapefruits Grapes Kale Kiwifruit Lettuce Melon
(Honeydew/ Persian/ Watermelon) Mushroom Nectarines Okra Onion (Dry/ Green) Olallieberries Oranges Passionfruit Peaches Peas (Blackeyed/Green) Plums Raspberries Spinach Squash (Summer) Strawberries Tomatoes Turnips
F G N I K O CO
: Y R O M E ROM M
o T w Ho A e t i Wr y l i Fam k oo b Cook son e Jacob l e h c i By M
st e ones mo th t a th x o ’s a parad lly from k away, it c li c t it’s usua a u st b ju t, lo is a e recip passed n. I cook where any dmothers n ritten dow a w r g t o d n n a world n a s e entim e to mother ed are oft y kids lov k what my M o . o ll c e I . w ll s a highly priz a eps recipes recipe at etail the st er-in-laws nd not by d a th s y o y r a o m lw m y a e m m . I can’t braced dI to ask how then I em ts in min e h d g m n u a o ll , a th n c w n do h these ey ofte simply to do. Wit too, and th w s, o e h h is w this would d o g n se k in e k st th in ju e k Th I ma . That ething kbook. alculation se it’s som family coo c u a is a c g m e b in d , it il r y w tl exac m. ject of w to be a ily heirloo on the pro rned out m e tu fa k s a ta e ts ip to e c g d re e decide result b score of tion of a se the end a u ll a c o e c b k d ic n be a qu recomme t I highly c je ro p a said, it’s
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These simple guidelines can help streamline an otherwise overwhelming process.
1 Write in your own voice! You are talking to your family.
2 Choose a style! Titles and copy can have different fonts, but be consistent from page to page.
3 Pick an abbreviation type and stick with it, i.e. teaspoon, tsp or tsp.
4 Proofread, proofread, and proofread again! Perfect copy is your goal.
If your recipe folder resembles mine, it is a hodgepodge of snippets and inspirations; long pre-dating the digital era. Magazine articles, recipe cards, handwritten pages; many cherished but long forgotten, others destined for the trash bin. Step one was to organize these, and once done, I listed those family favorites that I cooked from memory. When it became clear that my little pamphlet was indeed going to be a book, I realized the project required help. Weren’t there apps for this? There were, and then some. The first one I came across was CreateMyCookbook.com. I could easily enter my recipes, shift pages around, and divide my book into categories. There were numerous template choices for recipe, photo and story pages, but not so many alternatives as to trip me up. This allowed me to proceed more quickly with my task, which was no small one as I now had
There were some bittersweet moments, too, when loved ones were no longer able to impart the recipes for dishes I grew up with. I wanted to pass these down, too. over one-hundred recipes to input. I watched as a Table of Contents created itself intuitively, and as the app automatically formatted instructions into succinct numerical steps. I organized my cookbook into chapters: Soups, Mains & Sides, Baked Goods and Holiday Recipes. When I wasn’t sure of something I paid visits to family members, and transcribed their version of the recipe, making it priceless, if no less easy, to follow. “How To Make Grandma’s Chicken Soup,” in Grandma’s own words, will surely go down in infamy. There were some bittersweet moments, too, when loved ones were no longer able to impart the recipes for dishes I grew up with. I wanted to pass these down, too. Yet, sometimes I found assistance in unlikely places. I was touched by the customer support I received from my meat purveyor, Grow and Behold, when the team banded together to help determine what I was looking for: How was the meat I re-
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membered cut? Was it marbled? What was the color? Everyone, it seems, has a soft spot in their heart for foods of their childhood. Eventually I was able to duplicate my mothersâ€™ recipes exactly, and everyone involved celebrated my success. Writing for family allows you to use your own voice and humor, and editorialize with personal anecdotes, too; for this is a tribute as well as a cooking guide. I combed family albums for old photos: autumnal apple-picking, holiday dinners, baking cookies; and set each one to a corresponding recipe. I cooked
like a demon and we ate like royalty, as I tested recipes for accuracy, and then stylized each dish for the cookbook. Inspired, I customized further, adding two additional sections at the beginning of the book: 25 Cooking Tips and my Favorite Kitchen Objects; and one at the end entitled Tributes, a collection of short essays written by both my husband and myself of food memories we associated with our parents and grandparents. The process of assembling this book had sparked too many recollections and flavor memories to leave those words unspo-
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ken. My family cookbook had become a testimonial of love that paid homage to the connection we all had through food.
Site reviews: There is no shortage of on-line self-publishing options; sites exclusive to cookbooks, or basic publishing sites with cookbook formats. Most offer creative assistance as well as free graphics. Some sites allow you to make your book available for sale to the public. I found CreateMyCookbook to have a wide range of style options and excellent customer support, so I dove in and stuck with the site. However, in the interest of this article I researched other sites as if I were just starting my project. I found they all differ in the creative process, as well as the final product.
Consider binding options carefully. Hardcovers may be beautiful, but they can be difficult to read from while cooking. I opted for a spiral binding because it lays flat. blurb.com is a diverse publishing website that offers a cookbook format. The design options offered are endless, and you can create a book in virtually any style you like. While this is a good feature, I think some parameters help keep a project streamlined and professional. I found blurb to be both inspiring and overwhelming at once. You have to download the Blurb software prior to beginning your project. heritagecookbook.com is a super-intuitive website for writing a cookbook. They offer a lot of personalized creative support; a real plus. The catch to this site is the $29.99 monthly fee if your project isn’t complete within the 30-day free trial period. (My cookbook took me 8 weeks to finish!) Fundraising and non-profit organizations are exempt from the fee; if you fall into this category, definitely consider Heritage Cookbook. cookbookcafe.com is part of the BakeSpace social network, an on-line community of cooks from around the world who share their recipes with each other. The site itself is free, but allows you to publish and sell your work, if desired. Cookbook
Cafe is different because it only allows for web-based ebooks, however these can be interactive and accessed across many platforms. In this age of both high technology and global families, who knows; that option may be suitable for some clans who all want to contribute to the family cookbook. Another advantage is that new recipes can be added to your book at any time. Cookbook Cafe has won a bevy of awards for its publishing and technology, and its capabilities are intriguing. Had I desired an ebook only, I surely would have gravitated to this site. All told, I highly recommend CreateMyCookbook. The site was very user-friendly, a big plus for I was really excited to begin my project, especially after wading through all those old folders of recipes! It was free, there was no software to download, and a quick tutorial guided me at every step. The extensive layout and style options were easy to navigate, and I liked that I could edit my photos on site. CreateMyCookbook encourages staying with the style you choose from page to page, and though you aren’t forced to, I began to see that a cohesive “Look” presented a more professional end result. Consider binding options carefully. Hardcovers may be beautiful, but they can be difficult to read from while cooking. I opted for a spiral binding because it lays flat, and also bought ebooks, because they come in handy while shopping for ingredients.
â€œJust living is sunshine,
PHOTO BY AMERICAN SPIRIT
not enough... one must have freedom, and a little flower.â€? â€“ Hans Christian Andersen
The Fit Foodie
ON THE SUSTAINAPEELITY BANDWAGON CHEF MAREYA IBRAHIM, THE FIT FOODIE Mareya Ibrahim is The Fit Foodie. She is the creator of EAT CLEANER® and the Cleaner Plate Club, teaching families how to enjoy cleaner, safer, longer lasting fresh food. She is also a featured chef on “Everyday Health’s Recipe Rehab” and hosts “Fit Foodie” Fridays on Channel 6 San Diego. This time of year, she can’t get enough of golden beets, butternut squash and Branzino.
t’s a slippery slope. Whenever I talk food to people and ooze about the delicious, artisan quality of a product, they’re in. The minute I start talking about how we are integrally responsible for the impact our dietary decisions have on the environment, I start to lose people like ripe avocados. Seems like being a foodie and being ecologically fit do not necessarily intersect on the culinary highway. According to the International Union for Conservation of Nature, a Swiss authority on food biodiversity, we need to start giving more of a fork. While the world offers us a plethora of plants with over 50,000 edible species, only 3 crops supply about 60% of our caloric intake – wheat, soy and corn – and two of these crops may be at risk. This may partly be due to climate changes, overgrazing and industrial farming practices that relies on herbicide use, and the inevitable outcome of herbicide resistance. It’s no coincidence, these are three crops are also largely genetically modified.
As our supply becomes questionable, it begs the question, how do we support what we have before it’s gone? I’ve come to find that often times, we overlook sources of real sustenance and nutrition in the foods we eat everyday. I have spent a fair amount of time tinkering with food. For over 25 years, I have worked with ingredients, bringing the best out of them, matching them up with a variety of flavors and toying with the ‘what if I try this” scenario, again and again. It happened one day as I was testing a variety of smoothie recipes and accidentally let some bananas go really, really ripe. As in, if I peel them, the fruit might just slide out. Hating the idea of throwing them away and wasting the crown of ‘nanners due to my own negligence, I decided to put them in the freezer, peel and all. I mean, maybe I could just drop the whole shebang into a smoothie. Surely a pureed, with-the-peel-on banana could drop into banana bread, banana muffins or banana coconut cream pie undetected. I rationalized, the outer packaging gets a lot sweeter and thinner as the banana ripens, so struggling with a thick, rubbery, bitter peel wouldn’t be an issue. I tried it. I trimmed the ends and stem off and got to blending. Although the visual of a very ripe peel is not so appealing (appeeling),
18 Winter Warm 2018
I added a handful of fresh blueberries, a little peanut butter and protein powder to that half a banana, along with 8 ounces of homemade almond milk and let it whir on ‘high’. The smooth, very blue concoction didn’t reveal even a hint of peel. If anything, it just looked like a gorgeous, tall, extra frothy glass of refreshing yumminess, especially after a vigorous boxing session. The taste? No bitterness, no awkward texture, no hint of anything gone awry in my recipe development. The ultimate test was going to be my son, aka the pickiest eater on planet Earth. It’s pretty ironic that a chef has a child who tests their patience with every finicky bite, but that’s what my dad calls ‘paybacks.’ I poured him a glass of blueberry peanut butter banana peel smoothie and casually served it to him with a straw, not letting on to any alteration of my normal recipe. He grabbed it out of my hands like a person in the desert that hasn’t had water in days and thirstily sucked it down in one fell swoop. Without missing a beat, he slid the empty glass onto the counter
and proclaimed ‘now, that’s how I like my smoothies, mom, thick and creamy. That was perfect.” Inside, I was grinning like a Cheshire cat. On the outside, I coolly responded with a ‘awesome, glad you like it, boo.’ I passed the kid test like a champ, and this to me was my ultimate focus group test. It was creamier than usual and the ripe peel boosted the natural sweetness, which resonated with the little man. Not only could I save a step and potentially save a banana that had gone past its eating prime, I came to find out there’s a lot of appeal in eating the peel from a nutrition and environmental standpoint. The peel is rich in vitamins, minerals and antioxidants - vitamin C, B6 and B12 which support a healthy immune and adrenal system, magnesium and potassium, which support heart health, fiber and even some protein. They are high in tryptophan, which helps support a healthy state of mind. You can literally double down on the health benefits and flavor you get from most produce by consuming the peels!
Winter Warm 2018
The Fit Foodie
From the eco side of the peel, the numbers are staggering. In the U.S. alone, we eat more than 3.2 billion pounds of bananas each year – that’s 304 bananas every second – and the discarded peels add an extra 780 million pounds to our landfills. That’s the weight of 1,300 jumbo jets in banana peels! And all of this waste wreaks havoc on our environment and our health. Decomposing produce is one of the leading causes of harmful methane gas emissions, and we miss huge health and culinary benefits by tossing them away. Even though they’re biodegradable, the sheer volume of them getting tossed in the trash has a negative impact. When our food supply is at risk, and over 40% of all food cultivated ends up in the landfills, tossing peels that are completely edible is bananas. I decided to launch a campaign called #SAVETHEPEELS, a 7-day challenge that helps you learn and implement lots of easy ways to put peels to good use. A small shift in thinking and smart hacks for using the peels can help people get the most benefit out of peels and keep them out of the trash. It goes beyond bananas to every peel, from citrus to apples, carrots and potatoes. It starts with small habit shifts that can make a huge impact. You
PRO TIP: When you bring your produce home, soak it in our eatCleaner wash powder, spray with our eatCleaner fruit + veggie wash or wipe with our eatCleaner fruit + veggie wipes so they’re clean and ready to use! eatCleaner will not only make your produce up to 99.9% safer than water alone, it will help preserve color and shelf life so your fruit goes the distance.
might be surprised by all of the ways you can use banana peels in particular, which make the largest percentage of peels in the trash.
Here are just a few creative ways that you can save the peel • Use a ripe, clean peel in a smoothie, banana bread or muffin recipe for enhanced fiber, amino acid and antioxidant benefits. The riper the peel, the sweeter the product – and less added sugar needed; • Add peels to your juicer and give fresh-pressed, raw juices a big nutrient and enzyme boost; • Infuse grated orange, lime, lemon and grapefruit zest into olive oil for use in salad dressings and to instantly boost flavor and antioxidant power of cooked veggies, fish and chicken; • Rub banana peels on your skin to improve tone and texture.
Compost Everything • If you’re not using the peels for anything, compost them for your windowbox herbs or garden - or for someone elses’s garden.
There are 5 BIG ways you can make a difference - so this is our appeel to you :-) • SHARING IS CARING. You can also help us reach out goals by sharing this post on your social media pages. • SHOW AND TELL. Whenever you save a peel, post your pics and TAG #savethepeels • ENCOURAGE SCHOOLS TO JUMP ON BOARD. Empowering our kids to get on board can help make “Sustainapeelity” as part of their regular habits. If you have school aged children, or friends/family with kids in school, will you pass the ‘Sustainapeelity Menu’ on to them? • TAKE THE PLEDGE. Our goal is to have 1 million people take the #SavethePeels Pledge to use and repurpose their peels for better health. Will you share and pay it forward? • FOLLOW THE GUIDE. We’ve included a menu of ideas to get you started on the road to sustainapeelity. If you start to adopt just one or two at a time, they’ll start to become a habit. And make sure to try out our fit and clean recipes that’ll make using peels second nature. Text savethepeels to 22828 to join our campaign and mission to divert over 20 million pounds of peels out of landfills. You’ll also get our ebook with tons of great tips and 8 great, super appeeling recipes that’ll have you on the sustainapeelity bandwagon.
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RECIPE Mocha Coffee Banana Smoothie Makes 2 servings Getting a whole banana with the peel on is easiest in a smoothie, and the combination of cocoa powder and coffee makes this my supercharged morning elixir. PRO TIP: Wash whole bananas with Eat Cleaner, trim ends and tops and cut bananas in half, then store in a reusable container or bag so you can easily drop half a banana into your recipes. BOOM! Ingredients: 12 oz. unsweetened almond milk 4 oz. brewed coffee 1 frozen banana, peel left on 1 teaspoon ground cinnamon 2 teaspoons unsweetened cocoa powder 1 teaspoon stevia or monkfruit extract 3/4 cup ice: Optional
RECIPE Banana Chocolate Oat Bites (vegan, gluten free) You use the whole banana, including the peel for these. YAAAAS. The peel. Prevent waste from landing in the dumpster and benefit from double the nutrients, fiber and other minerals you don’t even get from the fruit. Trust me, you won’t taste it, and it will help keep these tasty bites nice and moist. That’s some serious snack appeel. Ingredients: 2 cups cooked steel cut oats (allow to air dry so all moisture is absorbed) 1 whole very ripe banana, washed with eatCleaner, puréed 2 tablespoons melted raw extra virgin coconut oil
1 tablespoon hemp hearts 1/2 cup vegan dark chocolate chips 1/4 cup unsweetened shredded coconut 1 teaspoon cinnamon 1 teaspoon organic stevia or monk fruit extract Optional: sprinkle of pan toasted coconut on top. Directions: 1. Preheat oven to 350F. 2. In a large bowl, combine oats, banana and coconut oil together. Mix in remaining ingredients until evenly combined.
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The Fit Foodie
RECIPE Protein Chocolate Chip Walnut Banana Bread (vegan, gluten free) Peels make this banana bread extra moist and jam-packed with essential nutrients! Just wash them really thoroughly with Eat Cleaner and throw them into the blender. You’ll want to double the batch.
Ingredients: 3 whole bananas, peel on 3 whole eggs 3 tablespoons ghee 1 teaspoon pure vanilla extract 1/4 cup unsweetened almond milk 1 cup coconut flour 1/4 cup chopped walnuts 2 heaping tablespoons bone broth collagen protein powder 2 teaspoons granulated stevia extract 1/3 cup vegan dark chocolate chips plus an extra two tablespoons for the top 1 teaspoon baking soda 1/2 teaspoon sea salt Directions: 1. Preheat oven to 375F. 2. In a blender, pulse bananas and peels, eggs, ghee, milk and vanilla until smooth. 3. In a large mixing bowl, combine with dry ingredients until consistent. Line loaf pan with parchment paper. Pour mixture in evenly and sprinkle a few extra chocolate chips on top. 4. Bake for 50-55 minutes or until toothpick comes out clean. Cool for 10-15 minutes. 5. Line a rimmed baking sheet with parchment paper or Silpat silicone pad. Using a 1 oz. scoop, scoop mixture into balls onto baking sheet leaving 2” in between. 6. Bake at 350F for about 25 minutes or until surface is browned and bite hold together. 7. Remove from oven and top with optional toasted coconut. Cool 5-10 minutes.
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A festival of flavor, culture and exploration! slowfoodnations.org
JULY 13 –15, 2018
Parties • Tastings • Workshops • Family Activities • Taste Marketplace • Talks
OUR ADVERTISERS CREATIVE BY DESIGN (P. 5) 951.226.5617 creativebydesign.net Our creative professionals have over 45 years of hands on experience on the client and agency side. Our knowledge of marketing & design from both sides of the desk, allows us to know what is a fad, what works and what will work for the client and not just us. Our integrated approach incorporates strategy, planning, creative and media to determine what will work for you, we then develop a plan to meet your goals, be they short or long term. Let our years of experience and holistic approach help guide you and your business to get the results you are looking for from your advertising and marketing efforts. EAT CLEANER (P. 8-9) Info@eatcleaner.com www.eatcleaner.com Protect and preserve your family’s food with EAT CLEANER, the award-winning line of all natural food wash a + wipes that remove wax, pesticide, residue and bacteria that can cause food borne illness. EAT CLEANER is an Orange Countybased company. KUTT’N KINGS (Back Cover) 951.208.3057 kuttnkings.com Kutt’n Kings is a Gentleman’s Barbershop located in the historic Grand Circle of Corona. Come in for a traditional hot towel shave and experience the difference of private, personal service. Book appointments online at kuttnkings.com.
NOVICA (Inside Front Cover & P. 1) with National Geographic email@example.com www.novica.com NOVICA LIVE provides a unique cultural shopping experience, where you can travel the world through entertaining home shows and see multimedia presentations of artisans creating the very items you will hold in your hands. URBAN PLANTATIONS (P. 3) 619-563-5771 www.urbanplantations.com Urban Plantations designs, installs, and maintains edible landscaping in urban environments. They work with homeowners, restaurants, health & education facilities, and large corporations in San Diego County and Orange County creating beautiful, productive vegetable gardens and fruit orchards. Urban Plantations uses entirely organic methods, local sources and a crew with unsurpassed expertise to design install and maintain edible landscaping in urban environments. They are a small business providing local, sustainable food opportunities to clients and communities while educating the public on how these efforts influence global regeneration and sustainability.
24 Spring 2018
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