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

Ratatouille

by crockpot, recipes, tomatoes, ,

Not the movie, the food.  Even though we are slated to have a high of 75 F today it's a great day to make ratatouille.  In part because I have a lot of running around to do and my crock pot makes it very easy to get dinner on the table in spite of that.  The other reason is that eggplants were particularly beautiful at the grocery store yesterday so I bought one.  Glossy, firm, no wrinkles, that's the way to pick a good eggplant.  

 
Eggplants are related to the nightshade family (along with potatoes, tomatoes, and sweet peppers, so those who are sensitive to nightshades should avoid them) and are actually fruits because their seeds are on the inside.  They have many wonderful health benefits including a fair amount of fiber (if eaten with the skin), lots of potassium and vitamin B1, also known as thiamin.  
 
To be honest, in our house making ratatouille is an inexact science.  The base ingredients are: eggplant, onion, tomatoes, sweet peppers, garlic, olive oil, pitted olives, basil, salt, pepper, and parsley.
 
How much of which ingredient depends on what we have available.  I know that's not really helpful so here are the proportions I used today.  
 

Ratatouille

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Ingredients
  

  • 1 medium size eggplant diced
  • 1 medium onion diced
  • 2 zucchini cut into 1/2" rounds
  • 2 peppers (one red one green) chopped medium
  • 2 large tomatoes diced
  • 1 t. dried basil
  • 1 t. dried parsley
  • salt and pepper

Instructions
 

  • Layer it all in the crockpot
  • Pour a 14.5 ounce can of diced organic tomatoes over the batch
  • Let it cook on low for 7-9 hours until it is done

Notes

I plan to serve this ladled over freshly made polenta with a generous shaving of fresh parmesan on top for a delicious, filling meal.

Polenta

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Ingredients
  

  • 1 C. fresh ground cornmeal
  • 1 t. salt
  • 3 C. water

Instructions
 

  • Bring water and salt to a boil
  • Reduce water to a simmer
  • Very slowly add cornmeal (this is important to avoid lumps)
  • Cook approximately 20 minutes until mixture thickens
  • Remove from heat and pour into a pie plate (for triangles) or a cake pan (for squares)
  • Let polenta set for 10-15 minutes
  • Cut and serve
  • Enjoy and be well.

 
 
 
Is baobab the next superfruit

What’s The Next Superfruit?

by health, super foods

According to an article I recently read, the baobab is the next superfruit. I imagine this means it should be hitting the shores of the USA any day now. No doubt to be found in a wide variety of items at the grocery store.

Health benefits of baobab

Apparently the fruit has extraordinarily high levels of vitamin C, nearly six times that of an orange. It is also reported to be high in calcium, potassium, and both soluble and insoluble fibers. The fruit is also anti-inflammatory and antipyretic (fever reducing).

In addition to all of the wonderful benefits of the fruit, many other parts of the tree are usable. These include the seeds,  fibers, and leaves.  These other products are apparently sometimes used in cosmetics and folk-medicines. Once they come to the United States they will no doubt find their way into every imaginable product.

What’s wrong with superfoods?

While I am always happy to find foods that have great nutritional benefit or plants that have beneficial value, I confess to being underwhelmed at the thought of another “super” food.  From açaí  to goji berries to mangosteen and more, every new discovery brings a touted superfood. These are delivered to us at an enormous premium and pushed into our everyday consciousness via massive marketing campaigns to try to convince us to buy a product, any product, that has this newest discovery in it (sometimes in the most minimal quantities). In addition to the push by producers to include the newest, latest, greatest thing, by consuming, and often over-consuming, whatever this newest product is. Sometimes to the detriment of those who produce it.

One prime example of this trend is what has happened/is happening in Peru with the rise in popularity of quinoa. Farmers, feeling pressure to produce, are depleting the soil that would otherwise have an opportunity to lay fallow and recover. They are also switching not using the natural llama fertilizer as they reduce their herds to allow them to grow more quinoa. In the long run this quite possibly may lead to a reliance on chemical fertilizers which is not the best option for the soil or the plants.

Consider local superfoods

While it’s interesting, and tasty, to have the availability of superfoods from other parts of the planet, don’t lose your awareness of what is available around you. Before you rush off and buy the latest baobab concoction, think more about what you eat on a regular basis. Blueberries, sweet potatoes, avocados, liver, and pumpkin seeds are among just a few of the wonderful and delicious superfood that are available in the United States. If you live outside of the US consider looking for those nutrient dense foods that are available closer to home.

Improving daily nutrition is better for long-term health than jumping on the latest-and-greatest bandwagon.   Spending your food dollars for overall health, such as fresh, local, organic food is better than spending a large sum for a small quantity of any food, no matter how super it purports to be. Remember to eat well from the abundance that surrounds you.

Unexpectedly Serene

by meditation, stress

My aunt was here visiting us, and we loved having her here.  She used to live in the Houston area 35 years ago, so one day we wandered down to Houston to visit a couple of places.  On the itinerary was The Rothko Chapel.  The chapel was built as an interfaith chapel, and Mark Rothko was commissioned to create the artworks. 


My first response when we entered the chapel was “huh?”  Fourteen enormous canvases of black or purple which appear to be solid.  Very strange.   But when you take the time to sit and contemplate them, shadings of light and dark appear.  The whole experience is very spiritual.
  
We all need to take the time to find serenity and calmness within ourselves and in those quiet moments of our life that present themselves.  Part of living a healthy life is taking that time for meditation.  It is serendipitous to find a space that so fully imbued with the energies that lead to that sort of contemplation.

I fully intend to go back and encourage you, if you are ever in the Houston area, to visit the chapel.

Be well.
benefits of citrus fruits and peels

Top Health Benefits Of Citrus Fruits And Their Peels

by fruit, produce, recipes,
Have you ever noticed how difficult it can be to get a good lemon, grapefruit, or any of the other citrus fruits? They may look pretty but then when you open them up they're not a juicy as you'd like. It turns out there's a simple trick to tell if you're getting a good lemon or lime, you simply need to look and feel at the skin.  The smoother and less dimpled the skin is the juicier the fruit.  When it comes to grapefruits you want a thin-skinned fruit.  Thicker skins will feel spongier and will yield less on the inside.
 
With citrus fruits although you want to look for unblemished fruit keep in mind that discolorations in skin color are not necessarily blemishes.  Oranges or lemons with green patches on the skin can still be ripe.  You also want a firm fruit, not squishy (although be kind to other purchasers and don't squeeze too hard).
 
Citrus fruits, like oranges, lemons, limes, and grapefruits, are not just tasty—they’re also super healthy! Let’s take a look at why citrus fruits are so good for you and how you can use every part of them, even the peels!

Why Are Citrus Fruits Good for You?

Citrus fruits have a number of vitamins and minerals that will help keep your body strong and healthy such as:
 
  • Vitamin C: You're probably familiar with the fact that citrus fruit tends to be very high in Vitamin C which helps boost your immune system, and can help support your body when it comes to fighting off colds and other illnesses.
  • Fiber: It's always better to eat the fruit than drink the juice for vitamin C content because citrus fruits also provide fiber, which is helpful for your digestion.
  • Antioxidants: Another benefit of citrus fruits is their high level of antioxidants, which protect your cells from damage and help prevent diseases.
  • Hydration: Citrus fruits can help keep you hydrated due to their high water content, making them one of the top hydrating foods.
  • Low in Calories: In general citrus fruits are low in calories, if eaten, not when you drink the juice alone. This makes them a great snack, they're delicious, hydrating, and, thanks to the fiber, satisfying.

Don’t Throw Away the Peels!

Most people throw away citrus peels, but you'll be surprised to learn they’re actually very useful and nutritious. Here’s just a few ways that you can eat and use citrus peels:
 
  1. Zest: The zest (the outer skin of the peel) is full of flavor. You can grate it and add it to your cooking or baking for a bright, flavorful kick. If you have a lot of peels you can even freeze the zest so you've always got some on hand.
  2. Peel: Save the peels to add to ice tea, seltzer, and other beverages. Depending on which type of citrus and the recipe you can also add the peel to sauces and soups. Got too many? Freeze those too!
  3. Candied Peels: You can make a sweet treat by cooking the peels in sugar and water. These candied peels are delicious and can be used as a garnish or snack.
  4. Trash Can: A few citrus peels at the bottom of your kitchen or bathroom trash can will help absorb odors and add a slight citrus scent.
  5. Cleaning: Citrus peels have natural oils that are great for cleaning. You can use them to make a natural cleaner by soaking them in vinegar. Fill a canning jar with citrus peels, cover with vinegar and let sit for 2 weeks in a cool, dark place. Strain, add an equal amount of water, and pour into a spray bottle. Voila! Homemade citrus cleaner.
  6. Freshener: Dry out the citrus peels, put them into a fabric bag and use to store in your sock drawer or linens.
  7. Aromatherapy: The scent of citrus is refreshing, uplifting, and can make your home smell great. You can gently boil citrus peels on the stove, add a little cinnamon if you like. Or you can dry them out and place them in a bowl to make a space smell nice.

Fun Ways to Eat More Citrus

There are so many delicious ways to add citrus fruits to your diet. Here are just a few fun and easy suggestions:
  1. Smoothies: Add to your smoothies for a burst of flavor and vitamins. Be sure to either remove the peel or the pith, the bitter white part under the peel, so it's doesn't overwhelm your smoothie.
  2. Salads: Squeeze lemon or lime juice over your salad for a tangy dressing. Don't forget to add orange or grapefruit segments to the salad for a sweet twist.
  3. Snacks: Keep a bowl of clementines on the counter for a grab-and-go healthy snack.
  4. Drinks: Make your water more exciting by adding slices of lemon, lime, or orange. You can also make homemade lemonade or limeade.
  5. Cooking: Use lemon or lime juice to flavor your fish, chicken, or vegetables. The juice adds a fresh taste that makes your dishes delicious. If you're cooking iron-rich foods like leafy greens or beans, be sure to add a generous squeeze of citrus juice to make the iron easier to absorb.

Broiled Grapefruit with Cinnamon

Broiled Grapefruit with Cinnamon

Broiled grapefruit is a wonderful dessert. It's super easy to make and a refreshing, tangy addition to a summertime meal. When you broil it with just a little sugar and cinnamon it caramelizes the citrus sugars and adds a bit of a spicy kick from the cinnamon. It's also fabulous as an addition to a breakfast or brunch menu.
Whether you want to start your day with a burst of flavor or end a meal on a light, refreshing note, adding broiled grapefruit to the meal is a perfect choice.
I like to set it out before the meal and then pop it in the over while clearing the table. You'll want to savor the tartness and sweetness of the grapefruit while it's fresh out of the oven and still warm.
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Ingredients
  

  • Wash grapefruits and cut in half
  • Use a knife to separate each section from the peel so it's loose
  • Place in a baking pan (I usually get four into an 8 x 8 pan)
  • When ready to prepare this dish preheat the oven to broil
  • Sprinkle the grapefruit halves with cane juice crystals
  • Add a pinch of cinnamon to the top of each half
  • Broil for 3-5 minutes until the sugar melts slightly into the fruit

    Serve

Most Delicious Lemonade (or Limeade)

Most Delicious Lemonade (or Limeade)

There’s nothing so refreshing as a tall glass of old-fashioned lemonade on a hot summer day. It's a classic that everyone loves, especially when it's made from scratch.
This nostalgic treat is so simple to make you'll never want to use the storebought stuff again.
There are just a few simple ingredients—lemons (or limes), sugar, and water. You'll need one less lime simply because they're slightly more tart than lemons.
Make up a batch of this wonderful lemonade, quench your thirst, and lift your spirits. It's like summer in a glass
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Ingredients
  

  • In a large pitcher

    Juice 4 limes (or 5 lemons)

    Mix with 1 C. evaporated cane juice crystals

    Stir well until crystals are dissolved

    Add 6 C. water

    To serve add ice to a glass and add the lemonade

    For a slightly fancy presentation use a vegetable peeler to carefully cut a curl of lemon peel before cutting the lemon in half to juice it. Add the lemon peel to the glass after you've added the ice and the lemonade.

In Conclusion

Citrus fruits are very delicious and they're also incredibly good for you. They provide important vitamins, minerals, and other nutrients to help keep you healthy. Plus, you can use the peels in creative ways instead of throwing them away. So, go ahead and enjoy more citrus fruits in your diet—they’re a tasty way to stay healthy and happy!
 
 
[expand title="Sources"]
 

Sorice A;Guerriero E;Capone F;Colonna G;Castello G;Costantini S; “Ascorbic Acid: Its Role in Immune System and Chronic Inflammation Diseases.” Mini Reviews in Medicinal Chemistry, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24766384/. Accessed 11 June 2024.

 

Mónica De la Fuente a, et al. “Vitamin C and Vitamin C plus E Improve the Immune Function in the Elderly.” Experimental Gerontology, Pergamon, 19 Oct. 2020, www.sciencedirect.com/science/article/abs/pii/S0531556520304666. Accessed 11 June 2024.

 

Yang He a b 1, et al. “Effects of Dietary Fiber on Human Health.” Food Science and Human Wellness, Elsevier, 11 Sept. 2021, www.sciencedirect.com/science/article/pii/S2213453021000677. Accessed 11 June 2024.

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Knowing The Numbers

by gmo, labeling

“Consumers have the right to choose whether to eat genetically modified foods or not.”

     Rockefeller Foundation Statement (cited in Kilman, 1999)

I agree with the thinking behind the above statement.  We should have the right to choose.  Unfortunately we do not because we don’t know what foods are modified.  Some foods are pretty good guesses.  If it has corn, soy, or canola in it there is a better than average chance that it is genetically modified.  Because our food products are not labeled the only way to avoid genetically modified organisms (GMO) is to buy organic.  While that can get to be a very expensive proposition there is more and more evidence supporting the case for eating non-GMO foods, including these articles:

Latest GMO Research: Decreased Fertility, Immunological Alterations and Allergies

Monsanto tried to block Austrian research


Government Accountability Office finds unauthorized release of GM foods

Even fruits and vegetables are being genetically modified and that is one area where you can see what you are choosing to eat.  The Price Look Up (PLU) stickers have numbers on them which indicate the following:


most product numbers are 4 digits indicating that the produce was conventionally grown
5 digits starting with a 9 means it is organic
5 digits starting with an 8 means it is GMO

According to the International Federation for Product Standards there is a PLU for everything although not everything is labeled, nor it is required to be labeled.  This most likely explains why I have yet to see a 5 digit code starting with an 8.  

Dole has gone so far as to implement a program in which they put a three digit code on their organic bananas which you can look up on the Dole website and see which farm the bananas were grown on and read a little about the farm.

Within the confines of our budget I make the best choices I can for my family and encourage you to do the same.





Baking Subtitutions

by baking, oats, recipes, substitutions,
 
I love to bake; I've been baking for decades and have made a wide assortment of baked goods for family, friends, fundraisers, and more.  As a baker, one thing you quickly learn is the need to be able to make substitutions if you don't have what you need on hand. This is a list of my favorite baking swaps. I encourage you to print this out and either keep it in a binder or tape it to the inside of your baking cupboard so you always have it handy.
 
Note: The chart below assumes ingredients are organic, whole fat, or best quality as needed.
Ingredient Substitutions
Ingredient Amount Substitution
Arrowroot Powder 1 Tbsp 1 Tbsp flour or cornstarch
Baking Powder 1 tsp 1/2 tsp cream of tartar + 1/4 tsp baking soda
Baking Soda 1/2 tsp 2 tsp baking powder
Brown Sugar 1 cup Light - 1 cup sugar + 1 Tbsp molasses
Dark - 1 cup sugar + 2 Tbsp molasses
Butter 1/2 cup 1/4 cup applesauce or Greek yogurt
1/3 cup + 2 tsp pumpkin puree
Buttermilk 1 cup 1 cup milk + 1 Tbsp vinegar (let sit 5 minutes)
Cream Cheese 8 oz 8 oz ricotta
Cream of Tartar 1/4 tsp 1/2 tsp lemon juice
Egg 1 1 Tbsp ground flaxseed + 3 Tbsp hot water
2 Tbsp arrowroot + 3 Tbsp hot water
3 Tbsp aquafaba
1/4 cup applesauce or mashed banana or yogurt
Half and Half 1 cup 1 Tbsp melted butter + 1 cup milk
Honey 1 Tbsp 1 Tbsp maple syrup or molasses or golden syrup
or silan (date syrup)
Lemon Juice 1 tsp 1/2 tsp apple cider vinegar
Mayonnaise 1 cup 1 cup sour cream or plain Greek yogurt
Milk 1 cup 1 cup alternative milk
3/4 cup heavy cream + 1/4 cup water
Olive Oil 1 cup 1 cup avocado oil or coconut oil or melted butter
 
If you find yourself regularly making substitutions to recipes you use often I encourage you to write directly in the cookbook or on the recipe card so you always have the needed substitutions available.
 
Don't forget to also grab a copy of my free Kitchen Conversions handout!
Buttermilk Oat Pancakes

Pancakes

by breakfast, oats, pancake, recipes

Mmmmmmm....nothing like a nice hot breakfast to start your day. 

This morning we had a touch of frost on the lawn (unusual for Texas) which definitely calls for a hot breakfast. I had some buttermilk in the fridge and decided pancakes were the order of the day.  Drizzled with maple syrup, an egg on the side, a clementine with it, this is one of my favorite breakfasts.

It's important to get a good start to the day.  Some whole grain fiber, a little fat, a bit of protein, it keeps you going and helps keep your blood sugar stable all morning.
 
These pancakes are very fluffy, a combination of the oat flour and the buttermilk.  By letting the batter rest for a few minutes the whole grains soften a bit and soak up some of that buttermilk to help make the pancakes fluffy and delicious.
 
I'll put up another post about substitutions for those who don't grind their own flour.  And if you're questioning the use of coconut oil I'm here to tell you it's one of the healthiest oils you can use.  A medium chain fatty acid full of good things like lauric acid and caprylic acid.  Give it a try, you won't be disappointed.
 

Buttermilk Oat Pancakes

Buttermilk Oat Pancakes

Sometimes, nothing beats the simplicity of classic pancakes. These pancakes are a timeless favorite, Whether fluffy or thin, topped with maple syrup or fresh fruit.
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Ingredients
  

  • 1/2 C. oat flour
  • 1/2 C. brown rice flour
  • 1 egg
  • 1 1/2 T. melted coconut oil
  • 1/2 t. baking powder
  • 1/2 t. baking soda
  • 1 t. vanilla
  • 1 T. sucanat

Instructions
 

  • Mix the dry ingredients together
  • Beat the egg
  • Add beaten egg and other liquid ingredients to the dry mixture
  • Let mixture sit for 5 minutes
  • Cook in pan lightly greased with coconut oil
    Enjoy!