All posts by Mira

About Mira

Mira Dessy is The Ingredient Guru. A holistic nutrition professional, author, and a popular public speaker, she knows that it's not just what you eat, but what's in what you eat. She is the author of The Pantry Principle: how to read the label and understand what’s really in their food. Dessy is a Board Certified Holistic Health Practitioner whose mission is to educate and empower consumers. She curates the Lean Clean Green Subscription box, the premier, organic, earth-friendly, healthy, sustainable subscription box which can be found online at https://theingredientguru.memberbox.com

Chemicals Are Touching The Food

by labeling, poison

I just got back from the grocery store and once again I find myself very frustrated by many of the products in the aisles.  I teach a class called “Poison Pantry” where I talk about some of the ingredients that are in the pantry that shouldn’t be there.  As I tell folks, “Notice I said ingredients, not food.”  That’s because this stuff isn’t food and shouldn’t be part of our diet.  It’s there either because it’s easier for the manufacturer or because it extends the shelf life.  And just because it’s in our food doesn’t mean we have to eat it.

The latest example of my frustration lies with a preservative called BHT,  butylated hydroxytoluene.  Along with it’s counterpart BHA (butylated hydroxianisole) it is used as a preservative.  According to the Center for Science in the Public Interest (CSPI) there is evidence that these phenolic compounds may cause cancer and both substances are considered to be “reasonably anticipated to be a human carcinogen.”  BHT and BHA can both be replaced by vitamin E or are not even necessary in products, however the USDA allows their use anyway and so they are still part of the manufacturing process.
  
Because of consumer resistance, I am assuming, some manufacturers are not using these products in the food they produce.  Today I got quite a shock when I read the side panel of a box and discovered that although there was no BHT in the food itself it had been added to the packaging as a preserving agent.  Okay it’s not in the food but, hello folks, it’s TOUCHING the food.  And am I going to be upset about that?  You betcha.  These products are not good for our health, are not required in many cases, don’t use them.  Use something else that is not “reasonably anticipated” to make me, my family, or anyone else ill.
The lesson here?  Read all the way to the bottom of the label.  It may take longer but it really is important.
Be well.

Comfort Food

by recipes, substitutions, ,

Every now and again there's nothing like a pudding for comfort food.  Creamy and sweet, it hits the spot.  The other day I was in the mood for comfort food and decided that tapioca was the order of the day.  Honestly it's not the quickest comfort food to prepare, but it tastes so good that it's worth the time it takes to make it.

I tend to have tapioca on hand not only for making pudding but so that I can grind it up into a flour when I am experimenting with gluten free mixes.
 
Tapioca comes from the cassava root and in other parts of the world is referred to as yuca or manioc.  Although native to South America it has spread around the world and is the third largest source of carbohydrates for human consumption.  There are several different types of cassava root and many of them are poisonous if eaten directly (and like rhubarb, the leaves are completely inedible to humans) but with processing it becomes safe to eat.
 
Many cultures around the world eat cassava root in various forms, as grated root cakes, using the flour to make thin flat breads, as a stew, to thicken soups,  and more.  In this country it is most commonly used to make tapioca pudding.  To prepare the root for making tapioca it is shredded, soaked and exposed to heat.  As it dries it forms pellets that are referred to as pearls.  The larger pearls are often used in tea drinks such as bubble tea while the smaller pearls are used for making pudding or ground into flour.  Cassava root is very high in calcium, phosphorus and vitamin C but has very little protein.
 
In rummaging around my kitchen to make pudding I realized that I had very little milk on hand.  As they say, necessity is the mother of invention.  I was in the mood for pudding, didn't want to go to the store and certainly didn't have enough milk.  Having coconut milk in the pantry I decided to try it as a substitute.  I'm so glad I did because I've come up with a new favorite way to enjoy tapioca pudding.  Try it, I think you'll enjoy it too.
 

Coconut Tapioca Pudding

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Ingredients
  

  • 1/2 C. tapioca pearls
  • 1 C. water
  • 2 C. coconut milk

    note:  coconut milk is sold in 15 oz cans.  If you like you can use 15 oz coconut milk and 1 oz of another milk to make the two cups.  It occurs to me that almond milk might be a nice addition

  • 2 egg yolks, beaten
  • 1/2 C. evaporated cane juice crystals
  • pinch of salt
  • 1 t. vanilla
  • 1/2 C. grated coconut, toasted

Instructions
 

  • Place tapioca pearls in water and let soak for 4 hours
  • In a pan gently heat grated coconut, stirring frequently, until light brown
  • Drain tapioca
  • Place in a sauce pan with coconut milk, egg yolks, cane juice crystals, and salt
  • Heat over medium high heat stirring constantly until mixture begins to thicken
  • Reduce to low heat
  • Continue to  stir until pearls are translucent and pudding is thick, about 20 minutes
  • Remove from heat and let cool 15 minutes
  • Add vanilla and let pudding cool completely
  • To serve spoon pudding into a bowl and sprinkle with toasted coconut
    Enjoy!

Taking Time

by habits, health, stress

As a holistic Nutrition Educator I often encourage my clients to work on other areas than just food.  We talk about ways to reduce stress in their lives, ways to increase exercise and to work toward living a happy, healthy, balanced life.  I try very hard to practice what I preach and I thought I would share an example of that today.


I’m very fortunate that my family lives in TX where the winters are, let’s be honest, not to hard to take.  I’m doubly fortunate that the community that we live in has over 180 miles of hiking and biking trails.  This morning Steve and I took advantage of that and hopped on our bikes to ride over to the local coffee shop for a date.  Granted the coffee shop is not that far, only about four miles.  But taking the time to ride our bikes over, sit together and enjoy a cup of coffee/tea and then ride back was something that put me in a great mood all day.  We got sunshine, fresh air, a little physical activity and some time to simply be together.

Many of my clients complain that they don’t “have time” for these moments.  And while they don’t happen as often as we may like, we need to make them happen.  It goes a long way toward helping us de-stress and be more balanced.

Obviously if you live in a cold, snowy winter climate a bike ride is not an option for you. Perhaps a sled ride followed by a thermos of hot chocolate.  Perhaps a snowball fight outside and then a cuddle in front of the fire to warm up.  Even just some quiet time sitting in a sunny window if going outside is not an option can be very calming and restorative.

We’re each given the same amount of time, it’s how we use that that determines our state of mind and state of being.  Take time for you.

Be well.

photo courtesy of  freedigitalphotos.net

Bread And Beans

by grains, questions

My friend Helene recently asked if it was possible to use leftover cooked grains in making bread.  The answer is most definitely yes.  It does change your proportions but adds a wonderful moistness to the loaf.  One great example is the receipe found here. Another use for leftover cooked whole grains is use them in muffins. This is actually my favorite way to use them because it’s quick and easy. Unless you separate the egg whites and beat them it does make a denser muffin but we like them that way.

Her other question was regarding de-gassing beans, I’m pretty sure we all know what that means. Helene is hoping to avoid taking lots of beano. Let me start by saying that flatulence is a normal bodily condition. I don’t think it’s possible to completely get rid of gas and, of course, beans are not the only food that has this effect on our system; cabbage and broccoli are some others and many people have a problem with dairy.

Beans contain certain oligosaccharides that people cannot digest; we simply do not have the necessary enzymes in our system. One method of supposedly reducing the effect is to soak the beans overnight in warm water with baking soda. In the morning rinse the beans and cook. You can add baking soda to canned beans to reduce this effect however you need to use caution because too much baking soda will reduce the B12 in the beans and may leave a soapy taste as well. Another method is to boil fresh bay leaves with the beans. This has the added benefit of imparting a nice flavor. For cabbage dishes adding caraway seeds is supposed to help reduce the gassy effect.

Don’t give up eating beans just because of the effect they may have. Beans are high in both soluble and insoluble fiber, protein, an excellent source of B vitamins and, depending on what kind of bean, lots of different minerals. Eat well, be well.

how to sleep soundly

How To Sleep Soundly

by habits, sleep, stress

We all need sleep. Unfortunately, the pace of modern life and the ability to extend daylight has taught many of us to develop very poor sleep habits. We've all seen the news reports that show how significant numbers of the population are suffering from a sleep debt, many are seriously sleep deprived.

There are reports that show how sleep deprivation can cause delayed reactions and slow or confused thinking.  It can also have other significant impacts on your overall health and wellbeing. Getting back into a good sleep cycle with adequate sleep can help re-regulate your brain clock and improve some sleep-related health issues.

Sleep and heart health

Now a new report released last month in the Journal of the American Medical Association (JAMA) shows that sleep deprivation can be tied to coronary calcification.  In the study calcification rates were as high as 27% of the study population who slept less than 5 hours per night.  It dropped significantly with added sleep and according to the article one hour of added sleep was considered equal to lowering systolic blood pressure 17 mm Hg (the systolic number occurs at the beginning of the cardiac cycle and is the first number in a blood pressure reading - an average blood pressure is somewhere around 115/75).

What is sleep hygiene?

According to the dictionary hygiene is:
 hy·giene (noun)
 conditions or practices conducive to maintaining health and preventing disease
 
Sleep hygiene is an important, and yet often overlooked, part of our health.  Yet when we add in good practices to ensure that we are getting not only enough sleep but restful sleep, we feel better and our health is better because of it.  These tips are helpful ways improve the quality of your sleep and your sleep hygiene:
  • Avoiding caffeine later in the day
  • Go to bed at approximately the same time every night
  • Don't watch television in bed
  • Create a sleep routine that signals your body that it is time to get ready for sleep
  • Have a dark, comfortable room to sleep 

Nutrition and sleep

Nutritionally there are a few things that you can do to help you sleep as well.  As mentioned above, avoiding caffeine later in the day is important.  Many people claim to not be affected by caffeine but reports from the National Sleep Foundation show that most people are not aware of how much of a sleep debt they are carrying and how it affects them.  Try switching to decaffeinated or herbal drinks in the afternoon and evening.  
 
Carbohydrate cravings are another problem that can affect sleep and sleep quality.  For many people the mid-afternoon carbohydrate cravings are because they are producing too much melatonin at the wrong time of day, this leads to a suppression of serotonin in the brain.  This, in turn, leads to cravings for carbohydrates.  
 
Many people have problems staying asleep, they wake up around 2 or 3 am.  The general suggestion here is to have calcium and magnesium before bedtime.  Calcium has a calming effect and the magnesium balances the calcium and relaxes the muscles.  Eating nuts (especially almonds), nut butters, cheese, or yogurt are good sources of these nutrients. Bananas, dates, figs, tuna or turkey are also good choices as they are high in tryptophan which helps to promote sleep.  Remember, this is a small snack, not a meal, so don't overdo the amount that you eat.
 
If you take over-the-counter products to sleep please be aware that your body can become over-conditioned to them and then require them to sleep.  Melatonin and chamomile should not be taken on a long-term basis and if you are allergic to ragweed you should avoid chamomile altogether.

Holistic health sleep strategies

Detox bath

Occasionally we get overwhelmed and overstimulated as we go through our daily lives. This can make it difficult to sleep well at the end of the day. High energy output combined with an inability to refocus the mind often leads to a state of wakeful-seeming. Even though we are tired, we cannot shift our focus and calm down enough to sleep or we do not sleep deeply enough for restorative purposes.

One way to help relax the body and the mind is to take a detox bath. This bath is very soothing for many people and the addition of calming essential oils helps to support the transition to restorative sleep.

To make a simple detox bath combine the following ingredients and add them to a tub of hot water:

1 cup epsom salts
1 cup baking soda
3-5 drops of essential oil - choose either lavender, grapefruit, ylang-ylang, cedarwood, or sandalwood (note that lavender is not recommended for males due to its impact on hormones)

Soak for 20 minutes immediately before bedtime. This bath can be repeated up to twice per week.

Caution: Do not use this bath if you have other health conditions that might be severely impacted by immersion in a hot bath.

Avoiding blue lightblue light

Blue light is highly stimulating and can interfere with sleep. It is found in electrical devices, phones, game consoles, television, and the computer.

Blue light fasting can be very supportive for those with sleep issues. Start with a 60 minute fast (meaning no exposure) before bedtime. If needed increase this to 90 minutes before bedtime.

For those who are highly sensitive to blue light it may be necessary to block blue light earlier in the day using a lighter filter lens and then shift to a darker filter lens before bedtime.

While this does require the use of two different pair of glasses, having a two step system, such as blue light blockers, provides the graduated blocking filter that is more supportive for removing blue light and more conducive to good sleep.

Auld Lang Syne

by gratitude, holidays, seasons, stress,

Should auld acquaintance be forgot,
And never brought to mind?
Should auld acquaintance be forgot,
And auld lang syne? - Robert Burns

 

Auld lang syne, times gone by.  As the New Year fast approaches many of us think back on the year that has been and, of course, eagerly await the year to be.

For some reason, the celebration of New Year's is tied to an expectation of promises for the year ahead.  I will....lose weight, start to exercise, get more organized, anything that we think needs to be fixed.
 
The problem, as I see it, is that many people try to do this in an absolute fashion. It's all or nothing for the diet, the gym, the insert-your-choice-here. My trainer at the gym laughingly tells me that although the gym is starting to get very crowded these days I should be patient because in another 30 days it will empty out again.
 
People will start the New Year with good intentions and lots of motivation. But it is hard work and, if they've done no mental preparation other than making a vague promise to themselves, overwhelming.  It doesn't last long.
 
When I work with clients I encourage them to not work in absolutes.  If you slowly and mindfully make changes, just one or two at a time, they are more likely to stick. 
 
As an example, I have one client who is trying to break a fast food habit.  Instead of never ever ever going to a fast-food restaurant again, we started by having her give up the soda (that was her choice).  Then we began to cut down on the number of times she went out for fast food.  Next, it was to downsize the meal (get a Jr. burger and a small fries).  Eventually, it will not even be a temptation.
 
In the past, because she would say, "that's it, I'm never eating fast food again" she would not have much success and usually within 30 days found herself standing in line to order and feeling really bad about it. Feeling bad about it may be modestly motivating in the short term, but I believe it just helps build up that "I don't care" callus and gets in the way of making positive changes.
 
I don't make grand sweeping resolutions anymore.  I personally see no need to tie all my motivations and changes to one day. Instead, I try to live mindfully; to make thoughtful, achievable choices.  Don't make a huge, possibly overwhelming, promise to yourself later tonight. Consider a modest goal that, when you reach it, will make you feel good about yourself and encourage you to keep going.  
 
Some suggestions might be:
 
  • Adding a gratitude practice to your day - writing down five things a day that you are grateful for
  • Choosing to leave five minutes early for appointments to reduce stress
  • Planning to turn off or not answer the phone the first 15 minutes after you arrive home from work to give yourself some decompression time
  • Deciding that at least one day a week you will set a beautiful table for yourself and your family to eat dinner at
  • Choosing to eat one more piece of fruit or vegetable a day than you normally do
  • Drinking one (or one more) glass of water every day if you, like most people, don't drink enough
Think about what you want to achieve, why you want to accomplish that goal, and a small step as part of the process to get you there.  With this kind of mental preparation and reasonable expectations, you will achieve your goals.
 
Have a happy, healthy New Year, and be well.

Maple Syrup: How Is It Made, Grades, & Oat Pie Recipe

by baking, oats, recipes, sweeteners

Recently at the grocery store, I overheard a conversation.  The couple standing in the middle of the aisle were looking for Grade B maple syrup and couldn't find it.  They also were wondering what the heck the difference was between Grade A and Grade B.

Having lived in Vermont before and having spent some time in a sugar shack (just tasting mind you, not cooking) I thought I would share a little information about maple syrup.

About Maple Syrup

Maple syrup is made from the sap of the sugar maple tree.  In the spring when the weather warms up the sap starts "running".  At this point, the trees are tapped and the sugar shacks start boiling to create the syrup.  We don't often think about it when buying those small containers of maple syrup at the grocery store, but it takes 40 gallons of sap to make one gallon of syrup. And the average maple tree produces approximately 10 gallons of sap.  Once they start boiling in the sugar shack they don't stop until the sap stops. That includes shifts to cover 24 hours a day until there's no more to boil.  As you can imagine, this can make for some very long days.

Grades of Maple Syrup

There are five grades of maple syrup, Grade A Light Amber is the fancy grade and the one most people use.  Grade A Medium Amber and Grade A Dark Amber are darker, obviously and they have a slightly different taste.  Grade B is even darker and thicker than Grade A Dark Amber and has a more pronounced flavor.  It is more often used for cooking because of the more intense flavor.  The last grade is Grade C, or commercial, which is for flavorings and other commercial uses.
 
When we lived in Vermont and my kids were little they used to love seeing the smoke curling out of the sugar shack down the road. That meant that there was an opportunity to stop by for a sip. And if they had the time we could also sometimes make sugar on snow, taking just a little of the fresh syrup and pouring it over a pan of snow to make a maple candy. 
 
If there was some already bottled we would buy a gallon and bring it home. Until I left Vermont I didn't really appreciate how lovely it was to buy syrup directly from the source and use it for baking and other recipes. The premium that you pay for bottle syrup is so high we are now back to purchasing small bottles and doling it out.
 
According to Ed, the guy who owned the sugar shack down the way, Vermont maple syrup is better than any other because they use more gallons of sap per gallon of finished product, boiling it thicker and making it more flavorful.  

Sweetening with Syrup

I never learned to drink coffee with maple syrup (which a number of people in Vermont do). I did, however, get a recipe from my friend Carol for a Maple Oat Pie which is a Vermont specialty.  I've modified the recipe slightly over the years but still call it Carol's Maple Oat Pie and think of her every time I make it (warning, this is not a low-calorie food but it sure is good).
 
 
 

Maple Oat Pie

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Ingredients
  

  • 1 cup organic cane juice crystals
  • 1 cup organic butter
  • 3 eggs
  • 1 cup grade A maple syrup
  • 1 cup gluten free old fashioned oats
  • 2 teaspoons vanilla
  • pinch of sea salt
  • 1 cup crushed walnuts

Instructions
 

  • Preheat over to 325°F
  • Cream together sugar and butter
  • Add eggs one at a time
  • Add remaining ingredients
  • Pour mixture into unbaked 9" gluten free pie crust
  • Bake for 10 minutes
  • Reduce heat to 300°F and bake another 45 minutes or until set

Hanukkah

by holidays, recipes

Hanukkah is a wonderful holiday in our family.  We love the traditions associated with it, the story, the songs, lighting the menorah, and, of course, all the latkes you can eat.  The tradition is that you eat fried foods with jelly doughnuts (sufghaniot) and potato pancakes (latkes) being the top choices.

I only make latkes once a year, at Hanukkah.  Each year my husband says, “Oh don’t make latkes, they are fried and so fattening, we really shouldn’t eat them.”  And as we are sitting at the table enjoying them he says, “Oh, I’m so glad you made these, I love them!”  I used to only make regular potato latkes but now I also make sweet potato latkes.  It’s hard to decide whether we like the plain or sweet potato ones better.
The recipe is as simple as can be; however it is very important that the latkes be served with applesauce and sour cream.  To serve them without these side condiments would be a shame.
Latkes (this recipe serves 6)
3 pounds of potatoes, scrubbed, peeled and shredded
1 large onion peeled and shredded
1 large egg
1/4 C. flour
salt and pepper to taste
mix ingredients together
heat oil in a pan
drop mixture by very large tablespoons into pan
after 2-3 minutes flip to other side and cook another 2 minutes
remove from pan and drain on paper towels
enjoy!

Sugar Notes

by recipes, substitutions, sweeteners

Following up on yesterday's post, I received a number of questions about different types of sugar.  Rather than getting into a discussion of all the different types of sugar out there I recommend that you check this google link for the particular sugar that you are interested in.

I did, however,  want to mention a couple of ideas about substitutions that may be helpful.
 

Sugar

For most baking I substitute sucanat (SUgar CAne NATural - the lowest process sugar you can get) unless I am making something more delicate like scones or lemon cookies, etc.  The substitution is one for one, ie, if the recipe calls for 1 C. sugar use 1 C. sucanat.
 
If I cannot use sucanat because the flavor will overwhelm what I am making, I use evaporated cane juice crystals or demerara depending on what I have on hand.  Both are more processed than sucanat but far less processed than white sugar.  They are sometimes also found as raw sugar.  Again the ratio is one for one.
 

Brown Sugar

I am going to try using turbinado sugar.  I've been using sucanat with a spoonful of molasses mixed in but have recently learned that turbinado is moister and has less calories.
 

Cinnamon Sugar

I use a 7-1 ratio, 7 T. sucanat to 1 T. cinnamon.
 

Confectioner's Sugar

I use sucanat or evaporated cane juice crystals whirred in my cuisinart to make it very powdery.  For each C. of powdered sucanat I add 1 T. cornstarch.
 

Other substitutions that may prove helpful are:

Honey

If you want to use honey instead of sugar in a recipe, use 3/4 C. honey for each C. of sugar called for.  Then reduce the remaining liquid by 1/4 C, add 1/4 t. baking soda (to help neutralize the honey) and reduce the heat by 25 degrees F (honey tends to make things darker when baked, reducing the temperature will help keep it from over-browning).
 

Maple Syrup

 
If you want to use maple syrup instead of sugar in a recipe, use 3/4 C. maple syrup for each C. of sugar.  Reduce the remaining liquid by 3 T. and add 1/4 t. baking soda to help neutralize the maple syrup).
 

Finally the non-caloric sweeteners:

I do not use and do not recommend any of the artificial sweeteners.  These include Nutrasweet, Splenda, Equal and Sweet-n-Low.
 
While I like Stevia as a sugar alternative I have not worked much at substituting it in family favorite recipes.  The general theory is that 1 C. of sugar can be replaced with 1 t. stevia liquid/1/2 t. stevia concentrate/18 stevia packets. In baking, for every 1 C. of sugar that is replaced with stevia you need to add 1/3 C. "liquid" to replace the missing bulk. Acceptable substitutes would be yogurt, unsweetened applesauce, egg whites (no yolk because that will change the structure of the baked good), fruit puree, unsweetened fruit juice or water.
 

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sucanat vs white sugar

My Thoughts On Sucanat Vs. White Sugar

by sweeteners,

I just received an email from my friend Helene:

"I recently read that 'Rapadura is just Sucanat made by another company. Then there is Florida Crystals. All three the same thing, they are all processed sugars. The difference between them and regular super-market sugar is that they have not been bleached. All four are identical nutritionally.' What are your thoughts?"

So here goes:

Nutritional Analysis of Sucanat

My research shows that Sucanat is far less processed than regular white sugar. White sugar goes through so many filterings and then a bleaching process, resulting in no mineral content left—it is pure disaccharide (a form of sucrose made up of fructose and glucose). Sucanat retains more nutrients, as shown below:

  • Water: 2.7g
  • Calories: 570g
  • Carbohydrate: 135g
  • Fat: 0g
  • Sodium: 0.5mg
  • Potassium: 1,125mg
  • Vitamin A: 1600IU
  • Thiamin (B1): 0.21mg
  • Riboflavin (B2): 0.21mg
  • Niacin: 0.20mg
  • Calcium: 165mg
  • Iron: 6.5mg
  • Vitamin B6: 0.60mg
  • Magnesium: 127mg
  • Zinc: 2.3mg
  • Copper: 0.3mg
  • Pantothenic Acid: 1.8mg
  • Chromium: 40mcg
  • Phosphorus: 48mg

Source: USDA Handbook of Nutrient Content of Foods

The Benefits of Less Processed Sugars

Any form of sugar provides calories that are easily absorbed by the body. Many people look for the "perfect" sweetener that is sweet but has no impact on the body—this is not possible. White sugar is most easily absorbed by the body and spikes insulin because it is broken down into its simplest form. However, less processed forms like Sucanat retain some mineral content, which slows down the body's response.

My Personal Preference

I personally use Sucanat and find it to be a good sweetener. I have not used white or brown sugar (which is just white sugar with a little molasses added) for years. I also use evaporated cane juice crystals, also known as raw sugar, when the rich flavor of Sucanat would be too overwhelming. I've heard that turbinado sugar is a good substitute for brown sugar because it retains some moisture, unlike demerara or Sucanat. Turbinado is also lower in calories with 11 calories per teaspoon versus 16 calories for white sugar. I also use honey, maple syrup, molasses, and stevia as alternatives.

In conclusion, I have heard that Rapadura and Sucanat are the same thing, but even if they are, they are not the same as white table sugar. Because they are less processed, I believe they are a better choice.

Update

Helene says she's happy to hear this. She uses Sucanat and honey, plus occasionally a splash of stevia in her coffee.