Scones…Perfected! Cherry Almond Scones with Vanilla Glaze

It took me a LONG time to get this one right. I tried several recipes and they just never tasted like a “real scone”, until I discovered CASHEW CREAM! Cashew cream is just raw cashews that have been soaked in water (enough water to come about 1 inch above the cashews) overnight, then drained and blended with enough fresh water to just cover the cashews. If it turns out too thick, just add a little more water. The end result is a wonderful cream substitute that is cholesterol free and full of minerals! These scones are definitely not fat or calorie free, but they are a nice alternative when you want a good tasting treat, and it’s still definitely far healthier than anything you’d find in a coffeehouse or bakery!

This recipe is for cherry almond scones, but there are so many other varieties you could try. I’d suggest using dried fruit though, just because the colors don’t bleed and they seem to hold up better in the preparation.

Other varieties could include…
• Blueberry Lemon
• Cranberry Pistachio
• Currant Pecan
• Mango Macadamia

Yields 8 scones
2 cups whole wheat pastry flour
2 Tablespoons raw sugar
1 Tablespoon baking powder
½ teaspoon salt
5 Tablespoons Earth Balance (trans-fat free, non-dairy margarine), cold cut into chunks
1 handful slivered almonds
1 handful dried cherries, chopped
1 cup cashew cream
½ teaspoon vanilla
¼ teaspoon almond extract

1. Preheat Oven to 400 degrees

2. Combine the 1st five ingredients in a large bowl, with a pastry blender or a fork, until crumbly.

3. Add cherries and almonds, stir to combine, and create a well in the center of the dry mixture.

4. In a small bowl, combine the cashew cream, vanilla and almond extracts, then pour into the well in the dry ingredients.

5. Stir to combine, but be careful not to over stir.

6. Turn dough out onto a well floured surface and form into a 12x3 inch slab. Cut crosswise into quarters. Then cut each quarter diagonally so you end up with 8 triangles.

7. Place cut scones on a parchment lined baking sheet and bake 15-20 minutes. Cool scones on a wire rack.

Vanilla Glaze (totally optional for when you want to kick it up a notch)
Start making the glaze when the scones go in the oven. This is easy-peasy!

1 cup powdered sugar
2 Tablespoons soy milk (or rice milk)
¼ teaspoon vanilla extract
½ Tablespoon (aka 1 ½ teaspoons) Earth balance, melted.

1. Dissolve sugar into soy milk and vanilla in a small microwave-safe bowl. Add Earth Balance and microwave 30 seconds. Whisk out any lumps and drizzle onto the scones.

Tip: Place a piece of parchment or wax paper under your cooling rack before the scones come out of the oven. That way you can drizzle the glaze right onto the cooling scones, without making a mess of your kitchen counter!

Going Nuts for…NUTS!

This week’s recipe includes almonds and cashew cream which is such an incredible substitution for cream in any recipes that needed that creamy mouth-feel.

Studies have shown that people who eat a handful of nuts per day are healthier and have a lower risk of disease. You must be careful though. Nuts are high in calories, and a serving of nuts is only ¼ cup. Also watch the salt and oil. Raw nuts or dry-roasted nuts are best. Try to avoid nuts that are fried in oil and salted.

Cashews are considerably lower in fat than many other nuts yet are high in minerals like magnesium (for bone and heart health, iron (for energy and healthy blood) and zinc (for improved immune function).

Almonds have many health protective effects and are very high in Vitamin E. Since they are rather high in fat, it takes longer for the body to digest and may help those who are trying to lose weight, due to the fact that they may help you feel full longer. Almonds are also a great source of calcium. Vitamin E (from food sources) can have many health benefits which may include decreased risk of cancer, cardiovascular disease, and osteoarthritis. Some studies suggest that vitamin E may even improve male fertility.

Walnuts are a terrific source of omega 3 fatty acids. In fact, ¼ cup per day of blonde (not black) walnuts can get you to the recommended amount of omega 3’s for the day. Omega 3 fatty acids have been linked to decreased inflammation, triglycerides, and blood pressure. Omega 3's have also been known to stabilize heart arrhythmias, and protect against heart attacks. Some ALA (alpha linolenic acid, the omega 3 fatty acid found in walnuts) is converted into DHA in the body, which is very important for brain development and brain health. Many studies have shown that DHA may be able to help protect against dementia. There is also some controversy over whether or not a lack of DHA may play a role in ADHD too.

Nut butters can also be a good way to get your nuts in, but be careful. You want all natural nut butters. The ingredient list should not list anything other than nuts and maybe salt. Partially hydrogenated oils are code for trans-fat, which has been to proven to be even more harmful than saturated fat.

These are only a few of the many different nuts that are out there and available. So have fun! Try a wide variety. They all have something different to offer.

5 Tips to Help Kids (and grown-ups) Enjoy Their Greens and Make Your Salad Prep Easier!

1. This idea is super helpful for helping your kids enjoy salad, and I owe it all to my wonderful hubby, Douglas.  He's the one who came up with this and shared it with me.  Often times "baby greens" are still too big for small kids to eat, and difficult for them to chew.  They also often include more bitter greens like arugula.  If a child just gets a big piece of greens (mild or bitter) in their mouth, they will often spit the whole thing out.  Doug's simple solution: chop salad greens in smaller pieces before tossing and serving to kids.  DUH!  Why didn't I think of that?!  This way it's easier for them to chew, and they won't get a large piece of bitter greens all at once either.  Since we've done this, our 2 year old (Happy Birthday Ariela!) has been devouring her salads.  It works!  Try it! 

2. Get them involved.  We've all heard this before, but it can be difficult since it often requires patience and can get a bit more messy.  But it is worth it.  Even if they just shake the dressing, they are learning from you!  When they participate they also are more interested in eating what "they made".  Not to mention it can also give them a sense of pride and accomplishment. Don't forget to make sure they wash their hands before and after helping prep food! 

3. Before you toss or recycle that old strawberry jam or olive jar, consider saving it (reduce-reuse-recycle).  I've collected tons of old jars over time and they are so useful.  Ones with wider openings are easier to dump dressing or marinade ingredients into before you shake them up.  Glass jars with tight-fitting, lids are best.  If you shop at Trader Joe's, chances are you already have some of these in your refrigerator or pantry.  When they are empty, clean them out and save them as your "dressing/marinade" jars.

4. The best tools for tossing a salad are attached to your wrists...YOUR HANDS!  Obviously make sure they are clean first, but gently tossing salad with your hands allows for better coverage of the dressing on all of the salad, allows the ingredients to all become better incorporated, and is more gentle and won't bruise the greens.  This is also something kids would LOVE to help with! 

5. Don't be afraid to get creative...add fruit to a green salad.  If you notice the latest recipe is a salad with strawberries and oranges.  It is sweet, colorful and delicious.  We eat with our eyes, in addition to our mouths, so make sure to add colorful fruits, vegetables, beans, whole grains, nuts and/or seeds.  The greater the variety of colors in your salad, the more nutrients you are consuming.  Eat the rainbow, as they say!

The Most Perfectly Delicious Salad You'll Ever Eat!

The Ventura County Salad

(aka The Most Perfectly Delicious Salad You’ll Ever Eat!)

As many of you know, we are very blessed to live in an incredibly agriculturally rich area! You can’t go very far around here before you run into a roadside farm stand, and hardly a day goes by when there is not a Farmer’s Market taking place somewhere nearby. Ventura County oranges, avocados and strawberries are some of the best in the world. They are harvested and sold to buyers all over the country. The best part is that all of this incredible stuff is in season right now!  It was this fresh, local produce that inspired this mouth-watering, tastebud-awakening creation, which is dedicated to all the hardworking farmers across this land who provide us with this delectable bounty! As my kids say in the car as we drive past the farms, "Thank you farmworkers!"

Serves 2-4
1 head butter lettuce or 1 package mixed baby greens
2 oranges, rind cut off, fruit cut into small pieces
½ large avocado, cut into small chunks
10-12 medium-size strawberries, sliced
1 Persian cucumber, cut in half lengthwise, and sliced into half moons
¼ cup pistachios, coarsely chopped
½ cup quinoa, cooked and cooled (or could use brown rice instead)
Dressing
1 green onion, thinly sliced (green parts only)
2 tablespoons fresh mint, finely minced
2 tablespoons fresh Italian parsley, finely minced
3 tablespoons rice wine vinegar
1 tablespoon canola oil
Pinch of salt and a few grinds of fresh black pepper

1. Place the 1st seven ingredients (lettuce through quinoa) in a large salad bowl.
2. In a small jar, (with a tightly fitting lid) combine the dressing ingredients. Close the lid tightly and shake to combine. Taste and adjust seasoning if needed.
3. Pour desired amount of dressing on the salad (a little goes a long way) and toss.
4. Plate and serve. Or if you’re alone, just grab a fork and dive in!
Enjoy!

Bare Bones about Calcium

"Got Milk?" We've all seen and heard the ads and "experts" telling us to increase our dairy intake in order to get enough calcium to keep our bones strong and decrease our risk for osteoporosis.  If this is the case, then why does the U.S. have such a high rate of osteoporosis and one of the highest rates of dairy consumption?  In fact the only countries with higher rates of osteoporosis have even higher rates of dairy consumption.  So what's the deal?  What the heck is going on here?

Here's the story, dairy foods are, in fact, high in calcium.  However they are also high in animal protein.  Several studies have proven that diets higher in animal protein and salt actually causes a leaching of calcium from the bones, and then it is lost in the urine.  Unfortunately the rate of calcium loss from the animal protein and sodium  is greater than the rate at which the calcium is absorbed.  So you end up with a net calcium loss.  

Absorption is another issue.  The calcium found in plant foods is actually more readily absorbed by the body, without the detrimental effects of animal protein.  The following table is taken from Disease Proof Your Child by Joel Fuhrman, M.D.:

100 calories of      calcium        %     amount absorbed
Skim Milk              334 mg         32%                   107 mg
Kale                      449 mg          59%                  265 mg
Bok Choy               787 mg          54%                  435 mg
Broccoli                 189 mg          53%                  100 mg

So another way to state it would be to say, the less sodium and animal protein you consume, the less calcium you need. 

I was shocked when I learned about this, and these are actually good studies!  So think twice before you load up on the cheese and yogurt to "bone up" on calcium.  You may want to consider reaching for some fruits and veggies instead.

Roasted Garlic Aioli and Steamed Artichokes

This recipe came into being when we received our first artichoke of the season in our weekly box of fresh organic produce from our local CSA (community supported agriculture).   I steamed up the artichoke and whipped up this little dip to go with it.  It was gone in no time!  By the way, "aioli" is just a fancy-pants word for a mayo-based dip (thank you, Kyt-Tee).  You can even use this "aioli", as a sandwich spread, but watch the quantity.  It's flavorful and delicious, but a bit high in calories.   

Spring is artichoke time and around here we're starting to see a lot more of them.  If you get the chance, pick one up and try it.  Artichokes are low in calories, high in fiber and one of the richest vegetables in minerals including calcium, iron, potassium and magnesium.  Artichokes also contain phytochemicals like cynarin that are thought be be good for boosting liver function, and have detoxifying properties as well.  Artichokes are also rich in Vitamin C and folate (the naturally occurring form of folic acid).  The heart of the artichoke (the reward after eating the "meat" off of all of the leaves) is the most nutritious (and delicious) part of the artichoke. 

I've often wondered how the discovery of artichokes as an edible food played out.  Did someone try to eat this large thistle on a dare, or were they just REALLY hungry?  Hmmm, who knows. 

Roasted Garlic Aioli and Steamed Artichokes

Steamed Artichokes
Artichokes can be steamed a day or two in advance if you like.  After they are steamed and cooled, store them, covered, in the refrigerator. 

1. Place enough water in a small saucepan to submerge about 1/4 of the artichoke(s).  Squeeze juice of a lemon in the water, and bring to a boil. 

2. While the water is heating, go ahead and prep your 'chokes.  Trim the top third off the artichoke and snap off any tough outer leaves.  Also cut the stem off at the base of the artichoke.  Use a clean scissors to trip the trim the thorns off the remaining outer leaves.  At this point, rinse the artichoke well under running water.  By now your water on the stove is probably boiling.  Carefully add the artichokes and steam for about 20 minutes or until the leaves are easily removed.  When done, set on a plate to cool. Artichokes can be eaten as soon as they've cooled, or you can refrigerate and eat them cold (or warm, if you prefer) a day or two later too. 

Roasted Garlic Aioli
2 heads garlic
1 T. (or less) extra virgin olive oil
1/3 cup Vegenaise or mayo
Juice of 1/2 a lemon
1-2 T fresh parsley, finely chopped
salt and pepper to taste

1.  Preheat your oven to 400 degrees.

2.  Remove the papery outside of garlic bulb, but keep the cloves intact with the skins still on.  Cut off the very top, so that you expose the tips of some of the cloves and lightly drizzle with olive oil.  Place garlic in the center of a piece of aluminium foil and wrap up tight.

3.  Roast in the oven for 40-60 min. It will smell fantastic!  Once garlic is out, let it cool enough to handle. Squeeze the soft cloves from the skins and mash into a paste.

4.  Add Vegenaise (or mayo), lemon juice, parsley, salt and pepper to the roasted garlic and stir to combine.
Adjust to taste. Enjoy!

FYI: Hope you enjoy the pictures of the last two recipes.  This is not clipart, folks.  These are pics of the actual dishes, prepared and photographed here in our kitchen. So, for those of you who like to know how something is "supposed" to look when it's done, here you go.  Of course you're encouraged to be creative too!  I'll try to include more pics as we go on.  Enjoy!

In good health,
Your Nutritionista

Homemade Hummus recipe has been REVISED!

FYI: The recipe for Homemade Hummus has been revised.  I did a little tweaking and liked this version better.  Scroll past the quesadilla recipe for the revised hummus.  Enjoy! 

Hummus "Quesadillas"

This recipe is actually a slightly adapted version of something my dear friend Julieanna Hever (the Plant-Based Dietitian) served at her birthday party last month.  They are so delicious!  When they're warm the hummus gets a little oozy.  It's a great stand-in for cheese, though you aren't going to fool anyone to think that it is cheese.  My whole family devours these when I make them at home as either an appetizer, snack or served with a salad for lunch.  Enjoy!

Hummus "Quesadillas"

8 tortillas of your choice, as long as they are whole grain (i.e. corn, whole wheat, spelt, or brown rice)
1/4 cup of your favorite salsa (I like the roasted tomatillo salsa from Trader Joe's)
1/2 cup hummus (either store bought or the oil-free homemade version included below)
1 avocado, mashed - I know, it's a lot of avocado.  Use less if you prefer. 

1. Preheat a large non-stick pan over medium heat

2. Spread a thin layer of hummus on half of the tortillas.  Then dot each of the hummus tortillas with about 1 tablespoon of salsa (less if you're using smaller tortillas)

3. Smear about 1/4 of the mashed avocado on each of the remaining 4 tortillas.

4.  Place avocado tortillas on top of the hummus tortillas (avocado side down). And cut each tortilla into quarters (4 triangles).

5. Heat the "quesadillas" in the preheated skillet and watch carefully.  You may have to adjust the heat.  Heat each side until lightly browned.

Basic Homemade, oil-free Hummus (REVISED!)
Can't get much easier than this, folks. 

1 can Garbanzo beans, drained and rinsed
1/4 cup tahini (sesame seed butter)  If you have a high powered blender, you can use 1/4 cup unhulled sesame seeds instead.
1/3 cup water
Juice of 1 lemon
1/4 teaspoon cumin
1/4 teaspoon salt
1 small clove garlic
pinch of red pepper flakes

Throw it all in the food processor or blender and process until smooth.  If the hummus is too thick for your liking, add a little more water to thin it out.  Serve with bread, cut veggies, or in the hummus quesadilla!

The Benefits of Beans

Before I get into bean basics, I just want to encourage you to please feel free to leave any comments you may have about the recipes and articles.  There was a glitch that was brought to my attention last week, and it has since been resolved.  So now you're free to comment away!  It's great to get feedback and encourage discussion.  It's a great forum asking questions too.  Since, chances are, someone else may have the same question, the answer can then be available to other readers too.  Other readers may also have info to share too. The comments on cholesterol last week were great and I encourage you to check them out.  However they were at a pretty highly detailed level.  Don't feel like you have to write anything nearly as involved or intellectual.  This is a place for EVERYONE!

Okay now let's talk about beautiful beans, or legumes.

If you don't currently include legumes as part of your regular or daily diet, you may wish to consider doing so once you read about what nutritional superstars they really are!  There are so many choices out there too; black, navy, pinto, black, adzuki, or garbanzo beans, various types of lentils, the list goes on and on.  Not to mention the fact that they are an easy, filling and inexpensive addition to any meal.

Here is a quick list of the top 5 reasons to include beans in your diet:

1. Bulky Beans - Legumes are naturally high in fiber.  1 cup of beans has 12-15g fiber.  That gets you about half way to the daily recommended intake of 25-30g/day.  The high fiber content allows you to feel full and satisfied, without consuming a lot of extra calories and fat, and helps regulate insulin and blood sugar levels. The soluable fiber in legumes is the very type of fiber that we spoke of last week that binds with cholesterol in the digestive tract and carries it out of the body. Soluble fiber also slows the rate at which glucose (sugar) travels from the food we eat to the bloodstream, decreasing the need for the body to produce more insulin.  High insulin levels can also be a precursor to diabetes.  Insoluable fiber (aka roughage), also found in legumes, is helpful with digestive regularity and decreasing one's risk of colorectal cancer.  Just a word of advice though...anytime you increase your fiber intake, be sure to also increase your fluid intake along with it, or else you'll be pretty backed up and uncomfortable.  So eat your beans and drink your water! 

2. About the size of a vitamin, but so much more! - Beans are full of vitamins, minerals and disease/cancer fighting phytochemicals found only in plant foods. Nutrients commonly found in various legumes include iron, calcium, zinc, copper, folate (the form of folic acid found in food), potassium, B vitamins.  For example, lentils are high in folate which is particularly important for pregnant or nursing women. I learned this first hand early on in my pregnancy with our first child, Nathan. I found myself craving, not chocolate or ice cream but LENTILS! What?! Just goes to show that our bodies sometimes crave things we actually need.

3. Super Beans - Beans are disease fighters.  Studies have shown that regular consumption of beans can reduce one's risk of heart disease, colorectal and other cancers, and diabetes. 
 
4. Power Beans - Beans are packed with healthy plant protein.  Animal protein has been linked with a wide variety of health issues, which I promise to get into a more detailed discussion about in a future post. Casein for example, which makes up 80% of dairy protein is actually a known carcinogen (cancer causer).  Consuming animal protein can actually cause our bodies to lose calcium too.  Seems ironic since we are all told to increase our calcium levels by eating more dairy (But isn't it the dairy board that keeps telling us that with those "Got Milk?" ads?).  Yet for some reason, this information is not widely shared with the general public.  Studies have shown that when a high plant protein diet was pitted against a high animal protien diet, the health problems associated with the high animal protein diet were siginificantly less, sometimes non-existent, in the plant-protein group.   Replacing even some of the animal protein you consume with plant protein will help decrease your risk of disease.  I am by no means advocating a high protein diet.  Most Americans eat too much protein as is.  But it seems to me from the data I've seen, that the type of protein we consume is probably more influential than the actual number of grams.  I know this is controversial and I'm sure I'm going to get a few comments on these statements.  
 
5. Easy Beans - Beans are so easy to incorporate into your diet.  They are inexpensive, can be purchased dried and soaked overnight at home, or canned and ready to use.  Beans are a great way to make a dish more filling and a great source of plant protein. 
 
So there you have it.  Some basic general information about the Benefits of Beans.  So next time you're in the store, pick up a can or two and try adding them to something, or pick up a container of hummus.  Our daughter's favorite snack is hummus (garbanzo bean and sesame seed dip) with pita bread, and our son's favorite meal right now is whole wheat spaghetti with beans and kale.  Is it any wonder he was craving legumes in the womb?! 
 
The recipe posted today for Hummus "Quesadillas" rocks!  Give it a try.  It will become a new favorite go to snack/appetizer/lunch. 
 
In Good Health,
Your Nutritionista