Crusty Artisan Bread

 There is nothing better than a slice of  hot crusty artisan bread straight from the oven.  My favorite bakery offers a nice variety of breads, but I gulp every time I make my way to the register.  So, I decided it was time to pull out my KitchenAid and craft a loaf at a fraction of the cost. Plus by making it myself I know exactly what I'm eating. No extra preservatives or other additives--just whole grains, good fats and fiber.  

By using a mixer or food processor you can eliminate all that kneading, making  bread baking fairly quick and easy. Of course quick is a relative term. The mixing is quick--but you still need several hours for the yeast to ferment and the bread to rise.  Once the loaves hit the oven and that mouth watering smell fills your house you'll be hooked.

Ingredients:

2 to 2 1/2 cups whole wheat flour
2 to 2 1/2 cups all purpose flour
1/4 cup oatmeal
1/4 cup ground flax and Chia seeds
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/4 cup chopped walnuts
2 cups warm water (110 degrees)
2-1/4 oz pkgs. dry active yeast
1/4 cup honey
1/4 cup canola oil
1 tablespoon salt

Directions:

1. Put 1/2 cup warm (110 degree) water in a small bowl.  Add 1 teaspoon of the honey.  Sprinkle in the yeast and stir together with a fork or whisk.  Let sit until mixture start to foam--about 5 minutes.

2. In the mixer bowl add remaining 1-1/2 cup water, honey, oil, salt, oatmeal and 1 - 1/2 cup all purpose flour.  Mix until smooth. 

Add the yeast, flax and chia seeds, remaining 1 cup all purpose and 2 cups of whole grain wheat flour. Mix with the dough hook, mixing until dough comes away from sides of bowl . Add the remaining flour a little at a time if needed. The dough should form a ragged ball. This should take about 5 minutes.Slowly add the sunflower and pumpkin seed, and chopped nuts mixing until incorporated into the mixture.

Turn onto a floured surface and knead to shape into a smooth ball.  

Place the dough into a greased bowl, cover with plastic wrap, and set in a warm place until the dough doubles in size. (1-2 hours)

Punch down dough. On a floured surfaced cut into two equal portions.  Form each into desired shape (loaf or round.) 

Place on a pan that has been sprinkled with corn meal.
Cover and allow to rise until doubles in size.


















When the dough is ready to bake slice the top 2-3 times about 1/4-1/2 inch deep with a serrated edge knife.

If desired, brush with a beaten egg and cover with additional oatmeal and seeds. (The egg glues the seed to the bread.)

Place in the middle of the oven on a baking sheet or stone.

Bake in a preheated 400 degree oven for about 30 minutes.  How do you know when it's done? I like to use more than just time: the loaves should be golden brown, if you tap them on the bottom they should sound hollow and the internal temperature should read 180-190 degrees F. on an instant read thermometer.  

Have fun with this and remember--the more you do it the better you'll get at it :)  Be creative ! Add your favorite herbs or dried fruit, nuts and seeds. ENJOY!


$$$$ savings:
http://www.thenourishinggourmet.com/2013/05/how-much-do-you-save-by-baking-your-own-bread-52-ways-to-save-money-on-a-healthy-diet.html

For more bread baking tips:  
http://www.breadexperience.com/bread-baking-tips.html

Chocolate Valentine

Chocolate Gauche Tio with Dark Cherry Compote

Looking for a decadent dessert to share with that special someone?

Dark chocolate, cream, nuts and fruit combine to make this
scrumptious treat.



Personalize this recipe by choosing your favorite fruit: cherries, raspberries, pomegranate, blueberries or strawberries all are fantastic with the rich chocolate base.

You can make individual portions in small
cylinder forms or use a spring form pan.

Pomegranate version made with a foil form

This recipe takes a little 
effort but is well worth it!

It will make two individual (2 1/4 X 2 3/4 inch) or one 4 inch spring form pan. For a larger pan double (or triple) the recipe.

You can purchase cylinder forms at specialty stores or online. But, it's easy to make your own--form parchment paper or aluminum foil into a cylinder for one time use. But, what works the best for me, is to simply cut off the top and bottom of a plastic vitamin bottle or remove the top and bottom of a can with smooth sides. And they are reusable too!

Ingredients

Bottom layer:
1 1/2 tablespoons chocolate chips
(I use dark chocolate (Ghirardelli 60%) for an intense chocolate experience.)
1 teaspoon coconut oil
2 tablespoons chopped toasted pecans
pinch of kosher or sea salt

Chocolate Gauche Layer:
2 tablespoons heavy whipping cream
2 1/2 tablespoons chocolate chips
1 teaspoon Chambord (a liqueur of raspberries, blackberries, vanilla, citrus, honey, cognac and spices.)
2 heaping tablespoons of whipped cream

Top layer:
4 tablespoons firmly whipped & sweetened cream
OR
4 tablespoons mascarpone cheese
2 teaspoons honey
2 heaping Tablespoons of whipped cream
1 tablespoon chopped walnuts--optional 

Fruit compote (sauce)
1/2 cup pomegranate juice
1/2 cup cheery juice
1 teaspoon corn starch
honey to taste
2 tablespoons Chambord
6 dark cherries or fruit of choice

Directions:





Bottom layer--heat chocolate and coconut oil in a microwave safe dish 30-60 seconds.  Stir until melted. Stir in chopped pecans and salt.  Place the form on a piece of wax paper and spoon half of the mixture in the bottom of each form.




Chill until firm.



To prepare the gauche layer, heat the cream to a boil. Add chocolate and Chambord; stir until smooth.  Allow to cool to room temperature--you can refrigerate to speed up the process. Just be careful that
it doesn't set up too much.

Add the 2 tablespoons of whipped cream
and fold until well combined.

Spoon the light chocolate gauche carefully on top of the first layer. It should form a layer about 1 1/2 inches deep.


If you want a super light dessert top with firmly whipped cream (with a touch of powdered sugar and vanilla.) Fill to the top of the form and refrigerate.



For an extra luscious option....
Stir the mascarpone and honey together until well combined. Add a few chopped pecans if you'd like. Fold in the whipped cream until well combined.  Spoon in to the form to the top and refrigerate.

  

If you really looovvvve chocolate you can add an extra layer of gauche.  Simply heat 1/2 tablespoon of cream about 10 seconds in the microwave. Add 1/2 tablespoon of chocolate chips and stir until smooth. Cool slightly and spoon on top. 

Thin layer of gauche added to the top

Refrigerate the forms until totally chilled (1 to 2 hrs.) It works well to make them a day ahead. When I'm in a rush I have popped them in the freezer for 15 minutes or so.

To make the compote: In a small sauce pan, combine the cold juices with the cornstarch and mix well. Cook over medium heat until the mixture comes to a boil and thickens.  Add the Chambord. Taste and add honey to sweeten if desired. An extra pinch of ground cinnamon adds great flavor. Cool.  Stir in fresh (or mostly thawed frozen) fruit to coat in the sauce before serving. 

When you are ready to plate your dessert--run the tip of a knife between the form and the bottom chocolate layer to loosen. Then push it up from the bottom (like a push pop!)  Take it slow when you get close to the top--sliding it onto a metal spatula and place it on a plate. Have fun creating your special version of this recipe!!!!   ENJOY

With poached pear and mascarpone cheese

Comfort Food...Sunshine in a Bowl!

It's Super Bowl  Sunday. Two week ago our teem blew the conference championship game and didn't make it to today's game...so who cares? I'm pouting. Plus, we are in the middle of a snow storm with the wind blowing snow horizontally past the windows. If you are like me, you may be in need of a little comfort today.

For better or worse , food always seems to lift our spirits, kind of like sunshine does---so why not make it something good for you!

How about a little sunshine in a bowl?  Here is one of my favorite soup recipes; Italian Sausage Soup. It is loaded with vegetables and it is easy to adjust to a vegetarian diet too.

Ingredients
1 pound Italian sausage (mild or hot depending on your taste)
1 Tablespoon olive oil
1/2 cup chopped onion
2 cloves minced garlic
1-2 teaspoon dried  Italian seasoning
1/2 teaspoon dried marjoram
1 teaspoon salt (to taste)
1/4 teaspoon black pepper
EXTRA Heat?  Add 1 teaspoon red pepper flakes, or 1 dried chopped cayenne pepper
1 quart  (4 cups) tomato sauce
1 quart (4 cups) beef or vegetable broth
1 1/2 cups diced tomatoes (15 oz can)
1 cup garbanzo beans
1 cup sliced carrots
1 1/2 cups sliced zucchini (about 2 small)
1 cup sliced mushrooms
2 cups baby spinach (whole or coarsely chopped)
1 cup  cooked pasta (optional)

Directions:
1.  Brown sausage in a frying pan. Place cooked sausage on paper towel to drain excess fat.  Drain fat from the pan too--but add about 1/4 cup of water.  Stir to loosen all of the brown bits on the bottom of the pan and add to the soup broth (it will add tons of flavor!)
2. Saute onion and garlic in olive oil until tender.
3. Add broth, tomato sauce, diced tomatoes, spices, sausage and carrots and mushrooms.  Bring up to a boil, reduce to simmer and cook until carrots are almost tender.
4. Add garbanzo beans and zucchini. The zucchini cooks quickly and only needs a few minutes.
5. Stir in the fresh spinach. It will wilt quickly.
6. Last step.... TASTE and adjust the spices. This is such an important step.  Add more salt, pepper, Italian seasoning or pepper flakes. Just remember to add a little at a time. Then allow the soup to rest for a least 10 minutes for the flavors have time to blend.

Ladle into a bowl with a spoonful of fresh pasta and enjoy!

Eat Fat Not Carbs? More Party Foods!

Is it time to rethink what is healthy eating? New studies suggest that most people have had it all wrong for the past thirty years.  Here are a couple articles that give a good overview of the research:  All Calories Not Created Equal, Study Suggests (Wed MD) (Time.com) and Butter is Back (NY Times.)The bottom line is reduce added sugar and processed carbohydrates while consuming a variety of fresh minimally processed fruits, vegetables, proteins and yes, fats too! Although fat provides more calories per gram, 9 compared to 4 from carbohydrates, it appears that a high-carbohydrate low-fat diet may slow down metabolism making it more difficult to lose weight or maintain a healthy body weight.

So back to our PARTY FOOD LINE UP!  Here are a few low carbohydrate (LC), gluten free ideas; LC pizza, and bacon wrapped dates and jalapenos!

My cousin Peggy shared this recipe  and I just had to try it.  The shredded cheese and egg crust is great topped with traditional pizza sauce, and your favorite toppings. Cut in small squares it makes great party appetizers.  

Crust for a 12-14" pizza:
Mix together:
4 cups of shredded mozzarella cheese
4 beaten eggs
1 teaspoon dried basil
1 teaspoon dried oregano

Spread on a non stick pan and bake at 400 degrees for 20 minutes.

Baked Crust

Add your favorite toppings!

You won't believe it is flour free!

TWO MORE GOODIES FOR YOUR LINE UP!
Bacon Almond Dates and Jalapeno poppers.

Smokey bacon with sweet Medjool dates combine for an unbelievably
delicious taste sensation


Simply stuff the date with an almond and wrap with bacon.
Secure with a tooth pick and broil for about 5 minutes,
or until the bacon is brown and crisp, turn over and broil 5
more minutes or until brown and crisp. That's it!

Cut the jalapenos length wise, remove seeds and stuff with cream cheese.  Wrap in bacon, secure with tooth pick.  Broil for 10-15 minutes, (turn peppers over when brown on first side ) or until bacon is crisp. 

Note: leave in a few seeds if you like a little heat!

Bacon wrapped dates & Jalapenos!

Additional Resources:

Are All Calories Created Equal?
http://time.com/2988142/you-asked-are-all-calories-created-equal/

All Calories Not Created Equal, Study Suggests
http://www.webmd.com/diet/news/20120626/all-calories-not-created-equal-study-suggests

Butter is Back
http://www.nytimes.com/2014/03/26/opinion/bittman-butter-is-back.html?_r=0

Party Food Line-Up!

The beginning of a new year is a perfect time to pause, reflect and make new goals.  Topping the list of 2015 new year's resolutions is to lose weight; followed closely by getting fit and healthy, and eating healthy.

Obviously, people know the benefits of being healthy, which actually encompasses weight management, good nutrition and being fit. But, sometimes it is just plain hard to do what we know we should do...and other times it is difficult to know what to do. The plethora of information on health issues and nutrition is often inaccurate, misleading or conflicting.

Over the course of the year I hope to share fitness and nutrition research that will help you sort it all out. And of course my favorite recipes too!  Good luck in reaching your 2015 health and fitness goals!

There is no better time than  football playoff season to make over the party food line up.  Cutting back on simple carbohydrates and sugar is the first step in the right direction to improved health and nutrition.

Here is one of my favorite recipes for tasty wraps or finger sandwiches--with a little zing!  They are low in carbohydrates and a good source of protein, and the right kind of fat too.

Sriracha Chicken Wraps

Ingredients:
2 cups cooked cubed chicken breast
1/2 cup diced celery (one stalk)
1/2 cup chopped toasted pecans or walnuts
1/4 cup red onion (optional)
1/4 cup dried cranberries (optional)
1/4 teaspoon red pepper flakes (optional)
1 avocado, cubed 
1/2 cup mayo (canola or olive oil based)
1-2 teaspoons Sriracha sauce
Salt & pepper to taste
Lettuce or spinach
Low carb wraps or flat bread

Directions:
1. Cube chicken, dice celery, onion, and chop pecans.
2.  Combine mayo (I use one made with olive or canola oil), Sriracha, and salt and pepper to taste. (I'd start out with 1/4 teaspoon of salt--how much you need depends on if your chicken is preseasoned.)
3. Add to chicken and veggies and stir until combined.














4.  Layer lettuce or spinach, chicken salad and avocado on the wrap--on the short end for a large sandwich and lengthwise for small ones.  Start on the end with the salad, roll up, and slice in half or into 2 inch pieces.
Low carbohydrate tip:  If you are trying to cut back on  refined carbohydrates roll up your chicken salad in a leaf of romaine or put a spoon full in a leaf of Boston Bib.

Sriracha Chicken Salad on a Spinach Wrap

I hope you enjoy these! And they are even the right color for a football party!  GO PACK GO!!!!

ADDITIONAL RESOURCES
Sugar
http://www.chicagotribune.com/lifestyles/health/sc-health-1210-sugar-metabolic-syndrome-20141205-
story.html#page=1

Omega 3 & 6
http://www.ncbi.nlm.nih.gov/pubmed/12442909

http://www.eufic.org/article/en/artid/The-importance-of-omega-3-and-omega-6-fatty-acids/

http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Sugar: Too Much is not Sweet

With the recent  popularity of low carbohydrate diets and the explosion of media reports on the negative effects of sugar (the war on sugar,) many people are afraid to eat any food containing carbohydrates.  

However, it is important to distinguish between simple carbohydrates that may lead to tooth decay, hyperactivity, obesity, heart disease, stroke and diabetes; and healthy complex carbohydrates that regulate blood sugar, LDL cholesterol and digestion.

 Simple carbohydrates include mono and disaccharides such as sucrose, fructose, and lactose.  Examples are granulated and brown sugar, corn syrup, honey, agave, fruit and milk. 

As early, as 2002 the World Health Organization was recommending that people limit added sugar in their diets.  The WHO recommends that only 10% of your total calories come from added sugars, with additional benefits when lowering it to 5%. This equates to approximately 9 teaspoons of added sugar per day for men, six for women and three for children. This does not include an allowance for naturally occurring sugar in fruit and milk.  

We all know that candy, soda, ice cream, gelato and baked goods are chuck full of sugar; however, many people are unaware of the hidden sugar in other foods. Large amounts of sugar are added to yogurt, breakfast cereals, catsup, salad dressing, spaghetti sauce, dried fruit, crackers and bread in the form of sucrose, agave, honey, corn syrup, molasses, fruit juices and concentrates.  It does not matter if it is natural, organic or processed—sugar is sugar.  READ the nutrition label to check for the sugar content.  I suggest you keep a food log and add  up all of the grams of sugar you consume in one day. Then measure out 1 teaspoon of sugar for every 4 grams and put it in a bowl.  That bowl full of sugar is what you are actually eating.

On the other hand, complex carbohydrates (polysaccharides,) are a good source of fiber, vitamins, minerals and phytonutrients.  They are recommended as a part of a healthy diet.  Good sources include vegetables, beans, lentils and some whole grains.

One of the best ways to truly know what you are eating is to make it yourself!  Here is a delicious and nutritious soup recipe that incorporates a variety of vegetables that’ll start you down the path to healthy eating.

Sweet Potato & Sausage Soup 

3 cups (1/2 inch) cubed peeled sweet potato

1 1/2 cups sliced peeled carrots

1/2 cup diced onion or shallot

1/2 cup diced celery

1-2 tablespoons olive oil

1 teaspoon grated ginger

1/2 teaspoons curry powder 

1/2 teaspoon salt

1 clove minced garlic

3 cups chicken or vegetable broth

1/2 pound sausage (I like chorizo or chicken apple)

Note:
*If you want to make a vegetarian version omit the sausage and use vegetable rather than chicken broth.
*For a Thanksgiving twist omit the ginger, curry and garlic.  Add 1/4 t ground ginger, 1/8 t ground cinnamon, 1/8 t ground nutmeg and 1 cup of milk.
* Use your favorite spices to create your own favorite taste explosion!


1.  Brown sausage in a skillet. Drain on a paper towel to remove excess fat.  Put on cup of broth in the pan to deglaze.  Set aside to add to soup later.

2.  In a large pot saute the  onion, celery, ginger and garlic in 1-2 T of olive oil.  When tender add the other vegetables and cook, stirring until slightly browned.  You want to caramelize the natural sugars to develop flavor.

3.  Add the reserved broth from deglazing plus the remainder 2 1/2 cups of broth and the spices.

4.  Simmer until the vegetables are tender, about 20 minutes.





5.  Place half of the cooked vegetables and broth in a food processor and blend until smooth. Place in a saucepan.  Repeat with second half.  Add the browned meat and simmer for about five minutes.  Adjust thickness with additional broth or milk.

6.  Serve warm or cold.

Sources

https://www.youtube.com/watch?v=6n29ZIJ-jQA

http://www.cnn.com/2014/03/06/health/who-sugar-guidelines/

http://www.who.int/mediacentre/news/notes/2014/consultation-sugar-guideline/en/

http://www.cdc.gov/nutrition/everyone/basics/carbs.html

http://www.floridahealth.gov/chdcollier/smartgrowth/Documents/HealthTips/complexvssimplecarbohydrates.pdf

https://www.yahoo.com/parenting/10-sneaky-sugar-sources-and-c1412369769138.html

http://www.usatoday.com/story/news/nation/2014/03/06/cut-added-sugars/6116131/