Author: Ashley Linkletter

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In the Kitchen Nosh

Fat-Burning Foods Or Fad Marketing Gimmick? The Truth Behind This Dietary Trend

Chances are you’ve come across the concept of fat-burning foods if you have any interest in weight loss or just following a healthy diet. The most common examples of supposedly fat-burning foods include foods that burn more calories than they contain and foods that “kickstart” your metabolism so that you’re able to burn calories more efficiently.
But do fat-burning foods really exist, or are they simply marketing hype? And if they do exist, what do they actually do within the body, and which foods fall under this category?

Fat-Burning Foods: Fact or Fiction?

The concept of fat-burning foods isn’t a new one. In fact, Julie Kostyk, a registered dietitian with Pure Nutrition in Victoria, British Columbia, says that “Working as a dietitian for over 12 years, I have most definitely heard the common misconception that certain foods can ‘burn fat.’ I have heard this specifically in regards to things like cabbage soup (especially if it’s spicy!) and have also heard the common belief that foods such as celery actually have ‘negative calories.’”
Kostyk refers to a HuffPost article by fellow registered dietitian Abby Langer, who wrote, “No food burns fat. Not belly fat, not bum fat, not any fat. Even if a food increases your metabolic rate slightly—like caffeine, for example—it’s unlikely to result in perceptible weight loss. If it worked, no one would be fat! End of story.”  
Unfortunately, there is no quick fix for permanent weight loss—especially not in the form of foods that can magically make your body burn fat faster. Some sources even imply that eating junk food can be “canceled” out by eating fat-burning foods before or after a sweet or salty treat. But the reality is that calories are calories, no matter where they come from.

Losing Weight Without Relying on Foods That Burn Fat

Losing weight and then maintaining your weight is a lifelong process that can only be achieved with a healthy diet and regular exercise—not by relying on fat-burning foods. Kostyk offers “some words of wisdom that I share often with my clients, which come from a very well-spoken and intelligent obesity researcher/medical doctor, Yoni Freedhoff: ‘The more weight you’d like to permanently lose, the more of your life you’ll need to permanently change.’ It really speaks to the fact that ‘Your best weight is whatever weight you reach when you’re living the healthiest life you actually enjoy.’ (Another one of his fabulous quotes).”

Finding Value in Fat-Burning Foods

Just because a food doesn’t literally burn fat doesn’t mean it can’t add value to your existing diet. There are many foods labeled as having fat-burning properties that have plenty to offer in terms of nutritional value and their ability to help you feel fuller longer.
Kostyk regularly enjoys and recommends certain foods you might find on a fat-burning foods list, but for different reasons:

In terms of my own personal favorite low-calorie, satisfying snacks, I tend to go for either ½ cup cottage cheese, which has only ~100 calories but 13–15 g of ‘fill-you-up and keep you full’ protein, or I also like celery sticks with 1 tablespoon of natural peanut butter, which not only provides some fiber and protein (which help to fill you up) but also some healthy fats that also help to increase satiety. Personally, I find that snacks that take longer to eat (e.g., chewing celery) fill me up better than the equivalent number of calories consumed in a short period, such as in a beverage or something softer that slips ‘down the hatch’ with minimal chewing!

She also likes to supplement her smoothies so that they’re more filling:

Another tip I use myself is to add a few heaping tablespoons of a ‘health mix’ into my smoothies or yogurt to help fill me up with good sources of healthy fats, fiber, and protein. The recipe comes from a fabulous fellow RD, Helene Charlebois, and the basic mixture is made up of equal parts of: chia seeds, ground flaxseed, oat bran, and psyllium husk. I make a large batch and keep it in my fridge in a Mason jar to add to items I eat daily. I like how it helps to thicken up smoothies and it definitely helps to keep me feeling full and satisfied. The high fiber content can also help keep your digestive tract healthy.

Foods Commonly Labeled as Fat-Burning (That Have Plenty More to Offer)

  1. 1. Cinnamon

    Craving something sweet and comforting? Try adding cinnamon the next time you’re about to eat some fruit (apples, pears, and unsweetened apple sauce taste delicious when they’ve been covered with a light dusting of cinnamon).
    Although cinnamon is often praised for its fat-burning abilities, the truth is that consuming this spice hasn’t been proven to make you lose weight. It should be noted, though, that recent studies on mice show early promise for cinnamon having a positive metabolic effect. In theory, it could potentially help lower blood sugar levels in a way that is comparable to prescription drugs.
    These studies on cinnamon are still in their infancy, but the possible benefits of making cinnamon a regular part of your diet could have far-reaching effects in terms of its anti-aging properties and high antioxidant levels.

  2. 2. Vegetable Soup

    Naturally low in calories, packed with nutrients, and immensely filling, vegetable soup is a great choice for a snack any time of day. A 2005 study actually confirmed that “consuming two servings of low energy-dense soup daily led to 50% greater weight loss than consuming the same amount of energy as high energy-dense snack food.”
    Try sipping on a cup or two of vegetable soup an hour or so before you plan on eating a heavier meal. Studies have shown “that consuming soup as a preload can significantly reduce subsequent entrée intake, as well as total energy intake at the meal.” Choose a store-bought vegetable soup or try making your own using the easy recipe at the end of this article.

  3. 3. Cottage Cheese

    It’s time to reacquaint yourself with cottage cheese! This is a fabulous source of protein (a single cup contains over half your recommended daily amount) along with vitamin B12, riboflavin, phosphorus, and selenium. Regular consumption of cottage cheese (in addition to other high-protein dairy products) has been lauded for its favorable effects on weight loss in women.
    Cottage cheese can be eaten on its own, but it becomes an extra tasty snack when topped with your favorite non-starchy fruits and vegetables. Cottage cheese can also be a valuable source of healthy probiotics. In a study of overweight women, half of the subjects were given a probiotic containing Lactobacillus rhamnosus and the other half were given a placebo. Over a 24-week period, women who had taken the probiotic had lost twice as much weight as the women who had been given the placebo.
    Although the particular probiotic strain used in the study is only found in Nestlé products, scientists hypothesize that these results could be replicated using other naturally occurring probiotics found in dairy products.

  4. 4. Celery

    Celery has never been able to shake its popular reputation as a so-called fat-burning food despite the fact that science has concluded time and time again that this is false. Even if celery were a negative-calorie food, you’d have to eat an incredible amount of it to produce any noticeable weight loss results.
    As registered dietitian Alix Turoff cautioned in a Food & Wine article, “While you might burn a few extra calories eating foods such as celery or grapefruit (another negative calorie food), this won’t replace an exercise regimen. You’d have to eat a TON of celery to get any sizeable calorie burn. Instead, eat foods like celery because they are low calorie foods to fill up on and when you’re full, you’re less likely to eat the higher calorie foods like cookies or pizza.”
    If you’re going to eat celery, do it because you actually enjoy it as a crunchy snack. And try adding some hummus or Kostyk’s favorite accompaniment, a tablespoon of natural peanut butter.

  5. 5. Grapefruit

    Grapefruit has been thought of as a fat-burning food for almost 100 years, when the grapefruit diet (also known as the Hollywood diet) first started making the rounds in the 1930s. Followers of this short-term diet claim that grapefruit has special enzymes that when eaten at certain times (usually before a meal) can help your body burn off fat.
    The reality is that the grapefruit diet works because you end up in a serious calorie deficit, consuming only 800 calories a day—not because of any magical fat-burning properties. Grapefruit has recently made headlines once again, this time with claims that grapefruit could lower blood sugar just as well as prescription drugs for individuals who have type 2 diabetes.
    An article on the UK National Health Service website calls some of these results into question, however, saying that these conclusions are misleading because the testing had been conducted on mice in a controlled laboratory setting and the study itself had been funded by the California Grapefruit Growers Cooperative. In short, don’t look to grapefruit as a miracle weight loss food. Enjoy it because it’s delicious, very low in calories, and high in vitamins A and C.

  6. 6. Green Tea

    A hot cup of green tea is the ultimate pick-me-up during afternoons at the office that seem like they’re dragging on forever. Green tea consumption has been credited with accelerating weight loss and helping those stubborn pounds stay lost for good, but what does the science have to say about it?
    The truth, it turns out, is complicated. Some studies support claims that green tea plays a role in weight loss, but the results have been based on very small sample groups. It seems that the caffeine in green tea has a larger role than the tea itself and that results are largely dependent on how much caffeine the participants normally consume.
    A study of 76 overweight and moderately obese subjects found that for those individuals with low regular caffeine consumption, green tea had a positive effect on weight maintenance (and made no difference for subjects who regularly consumed high amounts of caffeine). Green tea is rich in polyphenols, which are a particularly powerful form of antioxidants. The effects of these antioxidants have been studied extensively on animal models and are widespread, including potentially positive effects on certain types of cancers, stomach ailments, and other chronic illnesses.

  7. 7. Berries

    When it comes to eating berries, the sheer variety is enough to keep you snacking happily for a long time. Whether you love strawberries, cherries, blueberries, blackberries, raspberries, or any of the other fruits from the berry family, you can always feel good about including them in your diet.
    Although berries are not the fat-burning food that some sources promise, a recent study has shown that eating fruit can prevent weight gain from occurring. Strawberries and blueberries were actually credited as being some of the most beneficial fruit in this study, along with apples, pears, and peppers.
    What makes this study so interesting is the fact that subjects in the study could still be eating the same number of calories as before, but when the calories came from fruit, the subjects still lost weight. Scientists aren’t sure whether to attribute these findings to the fruits and vegetables themselves (it’s also important to consider outside factors such as the lifestyle and educational background of the subjects involved), but they do feel confident recommending that people eat more fruits and vegetables based on fiber and nutrient content.

  8. 8. Spicy Peppers

    If you love to pile on the spicy peppers, you’ll be pleased to learn that scientists are currently studying the effects of capsaicin (the chemical in hot peppers responsible for the sensation of heat) on weight loss. Animal studies have shown that capsaicin has a positive metabolic impact on genetically diabetic mice and demonstrates anti-inflammatory properties.
    A small study conducted on 34 human subjects showed a potential link between capsaicin consumption and increased energy expenditure, which led the subjects to burn more fat as fuel. Not a fan of fiery foods? Dihydrocapsiate is a non-spicy chemical that’s also found in chili peppers, and its thermogenic effects are similar to that of capsaicin.

  9. 9. Chicken Breasts

    Chicken breasts are loaded with protein and can be prepared in a number of different ways to suit every taste and every budget. Protein is associated with increased satiety after a meal, which makes it ideal for both meals and snacks. Chicken breast is also a good option for individuals with diabetes, as it helps to lower the glycemic load of the meal. For best results choose chicken breasts without the skin, and opt for organic poultry whenever possible.

“Souper” Filling Vegetable Soup

This recipe for vegetable soup is endlessly adaptable based on your own preferences and what’s in your fridge at any given time. You can make your own vegetable stock or buy a good-quality version for this recipe. This recipe will keep in the fridge for 4 to 5 days and can be frozen for future snacks.
Yields 6-8 servings

Ingredients

  • 6 cups vegetable stock (homemade or store-bought version such as Better Than Bouillon Organic Vegetable Base)
  • 14 oz. can diced tomatoes
  • 4–5 cups chopped non-starchy vegetables (check out this definitive list)
  • Juice of half a lemon or 2 Tbsp. lemon juice
  • 2 Tbsp. red wine vinegar
  • 2 Tbsp. soy sauce or tamari
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 tsp. dried dill
  • Kosher salt and freshly cracked pepper to taste

Optional ingredients

  • Shredded chicken breast
  • Fresh herbs (such as parsley, basil, dill, and thyme)
  • Cooked rice or quinoa
  • Cooked small pasta

Special equipment

  • Large stock pot
  • Chef’s knife
  • Cutting board
  • Can opener
  • Measuring cups and spoons
  • Long wooden spoon
  • Citrus juicer (optional)

Method

  1. In a large stock pot, heat the vegetable stock over medium-high heat until it’s simmering.
  2. Add the can of diced tomatoes and chopped vegetables to the simmering stock and cook for 5 minutes.
  3. Stir in the remaining ingredients and cook for another 5 minutes (longer for heartier vegetables). If using any of the optional ingredients, add them at this time.
  4. Taste and adjust seasonings if necessary. Serve piping hot on its own or as a side to your regularly scheduled meal.

The Important Truth About the Fat-Burning Foods Trend

It would be fantastic if fat-burning foods were a reality. The idea of eating snacks that actually burn fat would be incredible, if only because it would allow those looking to lose weight to get some extra help from the foods they were eating. In reality, weight loss requires permanent changes to your diet and exercise regimen.
While a stick of celery or half a grapefruit might not actually burn fat, they are definitely a nutritious addition to your diet thanks to their fiber and vitamin content. Instead of viewing these foods as cure-all ingredients, look at them as a means to take care of yourself and treat your body with respect (which is the most important part of any lifestyle change).

Categories
Food Philosophies Nosh

Healthy Keto-Approved Snacks (And A Customizable Recipe For Every Taste!)

Whether you’re a longtime fan of the ketogenic diet or have just begun to change your eating habits, you know how important it is to have a healthy selection of high-fat, low-carb snacks stashed away in your desk drawer or purse once you’ve decided to go keto.
It can be tempting to buy prepackaged low-carb snacks to save on time, but by including more keto-approved whole foods in your diet you’ll reap all the nutritional benefits while saving money by not buying the store-bought version. For a delicious ketogenic treat, try whipping up a batch of these muffin-tin quiches. Endlessly customizable, these little quiches will have you counting down the minutes until snack time.

The Ketogenic Diet 101

The idea behind the ketogenic diet is to consume a macronutrient ratio of roughly 10 percent or less of carbohydrates, 15 to 20 percent protein, and 70 percent or more of fat. The ketogenic diet works by starving your body of carbohydrates and lowering blood sugar levels, forcing your body to use fat as a source of energy instead.
It’s important to note that this article is referring to the standard ketogenic diet, NOT the ketogenic diet for children with epilepsy.

Use whole foods for keto-approved snacks.

Although it can be tempting to rely on prepackaged low-carb snacks, these options are often highly processed and can rely on sugar alcohols (which can wreak havoc on your digestive system), sweeteners, and other chemical additives. Instead, stock up on healthy keto-friendly snack foods such as:

  • High-fat nuts like macadamia nuts, pecans, and Brazil nuts
  • Full-fat cheeses
  • Avocado (make a quick guacamole by mashing with lime juice, hot sauce, and a pinch of salt)
  • Berries (in moderation)
  • Canned salmon or tuna
  • Hard boiled eggs
  • Olives (marinated in oil)

In need of more snack-time inspiration? Find a customizable ketogenic snack recipe (or two!) like the one below and batch cook several days’ worth to get you through the workweek!

Basic Keto-Friendly Muffin-Tin Quiches (and How to Jazz Them up With Your Favorite Fillings!)

These muffin-tin quiches make great on-the-go snacks for work, after a workout, or as a nutritious afternoon pick-me-up. Feel free to customize these quiches with your favorite fillings or stick to this basic recipe. These quiches make great lunches or last-minute dinners when paired with sliced avocado and full-fat sour cream. You can freeze these dishes in a tin or lidded container for up to 3 months; defrost in the microwave or in the fridge overnight.

Yield: 12 small quiches

Ingredients:

  • 1 dozen large eggs
  • ¼ cup heavy cream
  • ½ tsp. salt
  • Freshly cracked black pepper
  • ¾ cup grated full-fat cheese (cheddar, Monterey Jack, and Gruyère all work well)
  • Cooking spray

Optional Add-Ins:

Aim to use ¼ cup of filling per muffin cup. Fillings can be used alone or in any combination you’d like.

  • Crumbled (cooked) sausage
  • Diced ham
  • Spinach (if frozen, make sure the spinach has been drained of any extra moisture)
  • Diced red onion
  • Zucchini
  • Arugula
  • Fresh goat cheese
  • Asparagus
  • Mushrooms
  • Broccoli florets (lightly steamed)

Special Equipment:

  • Blender
  • Measuring cups and spoons
  • Standard muffin tin

Method:

  1. Preheat oven to 350° F.
  2. Add the eggs, heavy cream, kosher salt, and freshly cracked black pepper to a blender. Blitz briefly until completely emulsified and smooth.
  3. Prepare the muffin tins by spraying them lightly with cooking spray.
  4. Add a small amount of grated cheese to the bottom of each muffin cup as well as any other filling ingredients you’d like.
  5. Divide the egg and heavy cream mixture into the muffin tins over the filling.
  6. Bake for 20 minutes or until set. Let cool before removing the quiches from the muffin tin.
  7. Store in the fridge in a well-sealed container for up to a week or freeze for up to three months.

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Categories
Nosh Nutrition x Advice

How To Navigate The Farmers’ Market Like A Boss Babe

In the Pacific Northwest, the arrival of spring is marked by two events: the sudden burst of cotton candy-colored cherry blossoms and the appearance of outdoor farmers’ markets. Whether you’re a diehard supporter of your local market (by this point, your favorite vendors know you by name) or you’re thinking about visiting one for the first time, we have all the tips you need to navigate the farmers’ market like a pro!

Why shop at farmers’ markets?

Shopping at farmers’ markets is, first and foremost, a fantastic way to support your local economy. According to the Farmers Market Coalition, vendors can potentially earn upward of 90 cents on the dollar for their wares due to the fact that their processing, marketing, and distribution costs are much lower or completely absent (this is compared to an average of 15.6 cents per dollar that farmers earn from food sold in supermarkets). Choosing to shop at farmers’ markets is also a great way to enjoy the best of what’s currently in season, often at a lower price than you’ll find in grocery stores.

Get to know your local vendors.

Getting to know your favorite vendors is also a major perk to shopping at a farmers’ market. Think of these people as experts: Not only do they grow, harvest, and prepare the food themselves, they’ll also know exactly what to recommend based on your tastes or what’s at the peak of its growing season.
Many vendors are more than happy to offer a sample of their wares, just be mindful of proper farmers’ market etiquette and avoid helping yourself without asking. If the stall is busy, try not to hover or engage the farmers in prolonged conversation; they still have a job to do!

To haggle or not to haggle?

If you like to haggle it’s definitely best to do so toward closing time as it’s the time of day when vendors are more likely to sell leftover goods at lower prices. Keep in mind that farmers aren’t required to haggle (after all, this is how they make their livelihood) and never attempt to barter if the vendor is busy with other customers. Again, the better you know the farmer, the better your chances are of getting a good deal on those leftover heirloom tomatoes when the market is about to close for the day.

Cutting Costs: How to Get the Most Bang for Your Buck

Fresh produce is almost always cheaper when it’s at the height of its season and farmers will sometimes sell overstock at a reduced price. Fruits and vegetables that are deemed “unattractive” may also be discounted and once they’ve been cut up no one will know the difference (all they’ll be able to taste is perfectly ripe produce). Baked goods, prepared foods, meat, fish, and alcohol can be on the pricey side, so stick to the basics if you’re shopping on a budget.

Is the produce at farmers’ markets organic?

If you regularly shop for organic produce and this is an important factor for you, make sure to check with someone at each stall to see if what they’re selling has been certified organic by the USDA. It’s important to consider the fact that organic certification can be incredibly costly for farmers and many of them essentially grow their produce organically but aren’t able to afford the actual certification. Although they might not be certified, chances are that produce bought from a farmers’ market is locally grown with care and attention to soil, growing methods, and heirloom varietals.

What to Bring to the Farmers’ Market

Shopping at farmers’ markets is a very different experience than shopping at a grocery store and can be very enjoyable if you’re prepared. Make sure you bring reusable bags or a basket. A small carry-cart on wheels is super helpful if you’re planning on buying a week’s worth of food. Recycled jars and other containers are environmentally friendly and can also be helpful if you’re shopping for bulk goods.
Don’t assume that vendors will take credit cards (although some do). Bring cash instead (this can also be helpful if you’re trying to stay within a certain budget). Finally, give yourself plenty of time to look around before you begin buying; you’ll have an easier time refining your shopping list and finding the best bargains.
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Categories
Nosh Nutrition x Advice

The Benefits Of Wheatgrass: The Surprising Truth Behind The So-Called Miracle Juice

Wheatgrass is a health-food phenomenon. You might have heard of wheatgrass from a friend who swears it gives her a much-needed energy boost. Or perhaps you’ve read tales of its ability to naturally cure diseases such as cancer, diabetes, and AIDS.

iStock.com/Madeleine_Steinbach

Wheatgrass is harvested from the early growth (usually the first 7 to 10 days) of the common wheat plant Triticum. It can be freeze-dried and taken as a powder or pill or consumed as a shot of juice. Wheatgrass has a very bitter, grassy flavor. which is why it is often taken as a shot rather than as an actual drink. Wheatgrass has many perceived health benefits that are widely touted by fans of this chlorophyll-tinted green juice.
But are these claims backed up by science? And if they aren’t, should you be including wheatgrass in your diet?

Wheatgrass is Loaded With Nutrients

Wheatgrass is well known for its purported ability to treat all sorts of health problems, but what is its actual nutritional profile? It turns out that wheatgrass is a good source of amino acids; vitamins A, C, and E; iron; and calcium. Fans of wheatgrass believe it should be consumed as quickly as possible after it’s been exposed to air to prevent nutrient loss.
As Loraine Dégraff, author of The Complete Guide to Growing and Using Wheatgrass explains:

The nutrient level of the wheatgrass reduces if it is exposed to air too long before it is consumed. Also, how old is the grass? Grass that is juiced too long past the ‘prime time’ of harvest (7 to 10 days for indoor) is already compromised as far as nutrition is concerned. The method of growth can also affect nutritional absorption. Indoor grass, which is probably more familiar to most, is consumed for therapeutic benefits. Its nutrients include simple sugars, which can cause a spike in blood [glucose] level. Outdoor grass, consumed for health benefits, include[s] complex carbohydrates that are easily assimilated. Of course, both growers feel their method is best. I find, however, that most people can stick with the outdoor grass longer because of the taste factor.

A Brief History of Wheatgrass

Wheatgrass has been a part of American popular health culture since the 1930s. An agricultural chemist named Charles F. Schnabel noticed the wheatgrass that he gave his dying chickens helped the chickens recover quickly. Schnabel began selling dried wheatgrass and eventually received funding from Quaker Oats and American Dairies Inc., at which point wheatgrass began to be sold in powdered form all over the United States.
In the mid-20th century a woman named Ann Wigmore claimed to have cured her cancer thanks to her wheatgrass consumption. She went on to champion wheatgrass as a powerful healing agent in conjunction with a raw food diet, eventually co-founding the Hippocrates Health Institute, an alternative medicine facility in Florida.

iStock.com/aetb

In 1982 Wigmore was sued by the attorney general of Massachusetts because of her false claims that wheatgrass could take the place of insulin for diabetics. She was sued again in 1988 for stating that it could cure AIDS. Although she ultimately won that case on First Amendment grounds, the judge ordered her not to claim to be a doctor who can treat or cure illness.  

The Benefits of Including Wheatgrass in Your Diet

Including wheatgrass in your diet is a great way to get in an extra serving of fruits and vegetables. But in an article published by the UK’s National Health Service, dietitian Alison Hornby says, “There is no sound evidence to support the claim that wheatgrass is better than other fruits and vegetables in terms of nutrition. It cannot be recommended above any other choices in this food group.”

iStock.com/Andrey Zhuravlev

If you love wheatgrass, then you should certainly include it in your diet. But if you don’t, you can get the same nutrients from eating the same amount of broccoli or spinach.

Is wheatgrass a cure for cancer?

Despite the fact that wheatgrass used to be (and still is) heavily promoted as a cure for cancer—along with many other diseases and ailments—there is no conclusive scientific data to support this claim. There is some potentially promising research that wheatgrass may provide relief from some of the side effects of chemotherapy, but more study is needed to determine what implications this might have for other patients.
It should be noted that the American Cancer Society encourages many forms of complementary therapy to mainstream cancer treatment but “urges patients who are thinking about using any complementary or non-mainstream therapies to first discuss it with their health care team.”

What about chlorophyll?

Wheatgrass is prized for its levels of chlorophyll, a green phytonutrient that naturally occurs in plants so that they are able to absorb energy from the sun. Hemoglobin, a protein found in red blood cells, helps to carry oxygen throughout the bodies of animals. Structurally, chlorophyll and hemoglobin are similar, and both are considered the “lifeblood” of the bodies they inhabit.

iStock.com/Alfira Poyarkova

Wheatgrass devotees believe that chlorophyll has the ability to reverse the aging process, suppress the appetite, reverse [linkbuilder id=”6690″ text=”thyroid problems”], and cleanse the blood, although there have been no significant studies to show these claims are actually true.

Are there any side effects of consuming wheatgrass?

Most people who consume wheatgrass don’t experience side effects, but some people may suffer from nausea and may find the strong grass-like taste overwhelming. There is also a possibility that contamination from microbials may occur because wheatgrass sprouts are grown for 7 to 10 days before being harvested for their leaves (for this reason pregnant women are advised against consuming wheatgrass).

iStock.com/Venus Kaewyoo

Although some wheatgrass enthusiasts insist this is a detoxification process your body is going through, if your symptoms persist it’s more likely you have an intolerance to wheatgrass. It’s also important to use caution if you have a wheat or gluten allergy, as wheatgrass can occasionally be a trigger for hives or swelling in the lips and tongue.

The Best Way to Include Wheatgrass in Your Diet

According to Dégraff, the best way to consume wheatgrass is to juice it:

The best method for obtaining the full nutritional benefits of the wheatgrass, especially the live enzymes, would be to juice it yourself and drink the juice within minutes of juicing. The nutrient level of the wheatgrass reduces if it is exposed to air too long before it is consumed.

TJ DiCiaula, co-owner of SuperCharge! Foods in Madison, Wisconsin, agrees on the importance of drinking the wheatgrass juice as fresh as possible and recommends doing the following:

Upon juicing—it is always best to consume the juice immediately and ‘chew’ the juice, which means to swish the juice around in the mouth to mix enzymes and absorb as much as you can in the mouth like you would in taking medicine or a tincture under the tongue.

DiCiaula does acknowledge that for most people, it “is more feasible to juice several days to a week’s worth at a time. They say there is one active enzyme in wheatgrass that will oxidize after 20 minutes. Otherwise the shelf life of the juice varies with its nutrient density and bioenergy. It seems the core nutrition remains but enzymes will begin to break down over a couple days and the juice will begin to lose its sweetness.”

iStock.com/JuliaMikhaylova

The experts agree that the juice should be made with freshly harvested wheatgrass leaves whenever possible and should be consumed as quickly as possible for optimal nutrient absorption.

Alternative Ways to Consume Wheatgrass

Wheatgrass can also be administered in pill or powder form. Due to the potential for microbial contamination in freshly juiced wheatgrass, some experts recommend reaping the nutritional benefits in supplement form rather than as a juice. It’s important to make sure wheatgrass in pill or powder form follows protocol for food labeling and that the supplements come from an FDA-approved lab.

How much wheatgrass is it safe to consume?

There is currently no established dosage of wheatgrass that is officially deemed safe or unsafe. However, RxList and several other sources give the following guidance: “Wheatgrass is LIKELY SAFE when taken in food amounts. It is POSSIBLY SAFE for most adults when taken by mouth in medicinal amounts for up to 18 months or when applied to the skin as a cream for up to 6 weeks. Not enough is known about the safety of long-term use of wheatgrass as medicine.”

Growing Your Own Wheatgrass at Home

Growing wheatgrass at home ensures you’ll always have fresh leaves to harvest for juicing, and it’s relatively simple to do using only a few special pieces of equipment. DiCiaula recommends the following:

To grow wheatgrass at home you will need a tray, medium, seed, water, and nutrients. Lights may be necessary but good light through a window can also work. Wheatgrass doesn’t like it over 72 degrees or high humidity. Fans can be used to provide some wiggle-room in certain conditions. Of course, the more conducive the environment is to facilitate life growth the better.

iStock.com/Madeleine_Steinbach

If you’re brand new to growing wheatgrass, Dégraff suggests purchasing a wheatgrass-growing kit, “You can work with a kit that comes with most of what you need or you can gather your own supplies. For growing indoors, you would need:

–wheatberries (seeds)
–a jar for sprouting the wheatberries
–a good soil mixture: one good ratio is 50 percent compost, 40 percent topsoil, and 10 percent vermiculite (a quality organic gardening soil can also be used)
–a tray or some type of container for planting [that’s] at least 2 inches deep
–a second tray (or brown paper) for covering during the germination period
–a spray bottle for misting the plants
–good light and ventilation

The website SproutPeople has detailed instructions for growing your own wheatgrass at home, with videos, images, and notes on best practices for growing and harvesting the leaves from homegrown wheatgrass.

Wheatgrass Precautions

Because wheatgrass is a raw food product, the possibility of accidentally ingesting mold or coming in contact with E. coli, Salmonella, or Shigella bacteria is potentially something to be concerned about.

iStock.com/Peppersmint

Carefully examine wheatgrass plants for signs of rot and mold, making sure to rinse the leaves before juicing (when in doubt, discard it). Well-drained soil is also important for preventing harmful bacteria from growing in the soil, so make sure the tray you’re using to grow the wheatgrass has drainage holes drilled in the bottom. If purchasing ready-made wheatgrass, look for brands that have been pasteurized. This ensures any existing bacteria have been killed via heat.

To Wheatgrass or Not to Wheatgrass

Wheatgrass offers some wonderful nutritional benefits and is a great source of vitamins and minerals. Despite its reputation as an all-encompassing health food that can cure cancer, AIDS, and diabetes, there is no scientific evidence that these claims are true.
Enjoy wheatgrass because it makes you feel good and it adds value to your life. And always remember, if wheatgrass isn’t for you, opt for other green veggies with a similar nutritional profile, such as broccoli and spinach.

iStock.com/saquizeta

And if you do want to try wheatgrass? We’ve got a recipe for that!

Making It Taste Good: A Simply Sweet Wheatgrass Smoothie Recipe

This wheatgrass smoothie uses powdered wheatgrass instead of freshly juiced for the sake of ease and convenience. Organic Wheatgrass Juice Powder and Amazing Grass Organic Wheat Grass are both high quality and readily available options. Otherwise use your favorite brand for this recipe.

iStock.com/belchonock

Baby spinach adds plenty of green nutrients and complements the nutritional profile of the wheatgrass powder. Frozen bananas lend a creamy texture and a touch of natural sweetness, although fresh bananas work just as well in a pinch. Antioxidant-rich blueberries give this smoothie its intensely dark green color. Kefir is a fermented dairy product containing gut-healthy probiotics with a texture that is somewhere between a liquid and solid yogurt.
Yields 2–3 generous servings

Ingredients

  • 2 frozen bananas, sliced into smallish pieces
  • 1½ cups plain or flavored kefir
  • 2 cups frozen blueberries
  • 4 cups baby spinach, lightly packed
  • 2 tsp. wheatgrass powder
  • Ice water or coconut water

Special equipment

  • High-powered blender
  • Measuring cups and spoons
  • Spatula
  • Large glass for your smoothie

Method

  1. Add the frozen bananas, kefir, frozen blueberries, baby spinach, and wheatgrass powder to a high-powered blender.
  2. Blitz the ingredients together until smooth, pulsing occasionally for a super-smooth texture. Add ice water or coconut water as needed to create a pourable texture, scraping down the sides with a spatula so that all the ingredients are fully incorporated.
  3. Pour into large glasses and enjoy!

Bonus

If you have smoothie leftovers, try freezing them in popsicle molds or even ice cube trays for a healthy frozen treat!

Categories
Nosh Nutrition x Advice

The Amazing Health Benefits Of Kombucha (And How To Make Your Own At Home)

Kombucha has been enjoying a surge in popularity over the last decade thanks to its tangy, effervescent taste and numerous purported health benefits. While kombucha’s benefits have long been appreciated by many cultures worldwide, only recently has the United States cornered the market on this delicious fermented tea. In fact, a 2016 report from market report firm MarketsandMarkets showed that North America claimed 39.4 percent of kombucha’s worldwide market share, with projections predicting a 25 percent market growth each year up to 2020.
Between claims of anti-inflammatory and gut-healing properties, kombucha’s benefits are wide-reaching and only now being studied for in order to determine the fermented tea’s true potential as a health food product.
We take a close look at the scientific and anecdotal evidence surrounding kombucha and provide instructions for easily brewing kombucha at home (no lab equipment required!).

Getting to Know Kombucha (and That Mysterious Floating Blob!)

If you’re just beginning to learn about kombucha and all its benefits, consider this a crash course in getting to know your new favorite fermented tea beverage. Kombucha tea is lightly fizzy (thanks to the wonders of fermentation) and has a subtly sweet taste that’s punctuated by a delicious tanginess. You may have seen images of a mysterious mushroom-shaped blob accompanying articles about kombucha (or at your fermentation-loving friend’s house) and wondered just what the heck that thing is.
What you’re looking at is called a SCOBY (an acronym that stands for symbiotic culture of bacteria and yeast), a floating colony of helpful bacteria and yeast needed to give kombucha its carbonation and acidity. Other names for a SCOBY include kombucha mother (like the “mother” found in vinegar), kombucha mushroom, and the decidedly less-appealing kombucha fungus. Making homebrewed kombucha—or any kombucha for that matter—requires a SCOBY, which can be grown from scratch, borrowed from a fermentation-loving friend, or purchased.

Sweet Tea: Making Kombucha Magic

Besides a SCOBY, the other main ingredients in kombucha are tea and white sugar. The yeast feeds off of the sugar to create alcohol, and in turn the bacteria feeds off of the alcohol to create kombucha’s trademark tangy flavor (which is why kombucha isn’t wildly sweet despite the addition of white sugar). This process is important because it creates and maintains the correct pH level (between 2.5 and 3.5) to will prevent dangerous microorganisms from growing and ruining your batch of kombucha.
According to Kombucha Brewers International, homebrewed kombucha is generally fermented for 10 to 12 days while commercially made kombucha takes two to three times longer to ferment due to the large amounts of kombucha being made at one time. In terms of kombucha’s longevity, store bought versions will be stamped with an expiry date. As long as kobucha maintains the correct pH balance, homebrewed kombucha can be stored for up to a year although its flavor will diminish the longer it sits.

Is kombucha considered an alcoholic beverage?

Kombucha does contain a small amount of alcohol as a result of the fermentation process, but for the most part it’s a negligible amount (less than 0.5 percent), which means kombucha can be sold as a non-alcoholic beverage in the United States. According to the Alcohol and Tobacco Tax Trade Bureau sales restrictions occur when kombucha alcohol levels meet or exceed 0.5 percent at which point kombucha must be labeled alcoholic and cannot be sold to minors.

Can you drink kombucha while pregnant or breastfeeding?

Although kombucha contains an extremely low percentage of alcohol, the American Pregnancy Association still advises that “no amount of alcohol has been deemed safe during pregnancy.” Err on the side of caution and save the kombucha for after baby’s arrival.
Breastfeeding? You should be safe to consume kombucha again. According to Elizabeth Smith, patient services coordinator and breastfeeding specialist at University of Utah Health Care, “If Mom is feeling the effects of alcohol, she should avoid breastfeeding until she feels sober. But there’s no need to pump and dump as long as drinking is kept to a minimum.”
Considering kombucha’s low alcohol content and the fact that it can be sold as a nonalcoholic beverage, it won’t get you buzzed or taint your breastmilk.

A Brief History of Kombucha

People have been making kombucha all over the world for at least a thousand years. Kombucha is thought to have originated in China during the Tsin Dynasty (around 220 BCE) where it was known as “The Tea Of Immortality.” Genghis Khan himself was rumored to carry a flask filled with a sour tea-like substance, and according to legend he spread his love of kombucha via the Silk Road far across what is now known as Asia and beyond. Other stories have attributed kombucha’s creation to Korean and Japanese cultures, which is why SCOBYs are sometimes referred to as the Japanese mushroom by kombucha brewers in Russia and other parts of Europe.
Kombucha’s popularity in the United States is very new in contrast to other countries, although American enthusiasm for kombucha seems to be growing rapidly. In fact, kombucha sales in the United States are expected to reach an impressive $785 million by the end of 2018.

Are the health benefits of kombucha as miraculous as they seem to be?

Commercially made kombucha is often advertised as an all-natural elixir that promotes the health and well-being of all who partake in the tea, and fans of kombucha swear by its impressive antioxidant and probiotic content. Scientists are only just beginning to study the effects of kombucha in clinical settings, but for those who have been fermenting their own kombucha and drinking it regularly, the benefits are obvious.
Hannah Crum is a commercial kombucha consultant, the founder of Kombucha Kamp, and the coauthor of the Big Book of Kombucha. She’s also a firm believer in the healing benefits of kombucha. For her, the gains associated with drinking kombucha are widespread. “Most commonly people report more energy, better digestion, clearer skin, and a general feeling of well-being.” That said, she adds the caveat that “some people experience none of these—or even side effects of consuming living foods if they are not used to them.” She says this is uncommon but acknowledges that every body is different.
Crum has noticed many improvements in her physical health since falling in love with kombucha. She says it ultimately comes down to the fact that kombucha is a healthy food, “which means it contains nutrients that help the body thrive.” Reflecting on her journey with kombucha, she tells HealthyWay, “I noticed that it helped to alleviate digestive distress, maintain a regular system, and improve my skin’s appearance. Over time, I noticed other benefits such as regulation of my menstrual cycle as well as wound healing and skin softening.”
Eric Childs is the founder and CEO of KBBK Kombucha, a Brooklyn-based business dedicated to providing top-of-the-line kombucha-brewing supplies and tutorials. What he loves about kombucha as a health food is the multiple sources of nutrients found in a single drink. He explains that “due to its complex makeup, kombucha offers all sorts of benefits: energy, immune support, detox, antioxidant support, digestion support, and overall healthy feeling after drinking it. This is due to the complex group of acids that are formed during fermentation along with the probiotics, as well as the main ingredient, which is tea.”

Shop Kombucha Favorite Finds:

Breaking It Down: Kombucha and Probiotics

Probiotics are defined by the World Health Organization as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.” Thanks to the fermentation process the tea undergoes, kombucha is teeming with healthy probiotics. So what does that mean for your health as a kombucha drinker? Scientists have begun exploring and publishing on kombucha’s positive effects on immunological, endocrinological, cardiovascular, gastrointestinal, and urogenital aspects of health, and their findings support both Crum and Childs’ observations.

In the Beginning (Before Tea Becomes Kombucha)

Given all the excitement around kombucha, fermentation, and probiotics, it can be easy to forget about the antioxidant-rich tea that is the base of all kombucha. Green tea, in particular, has been researched extensively for the effects its antioxidant levels have on human health. Polyphenols, which are powerful antioxidants found in green tea, work by neutralizing harmful free radicals and the damage they can have on cells. Clinical studies have shown a strong correlation between green tea consumption and lowering LDL cholesterol. Other studies have concluded that green tea has a positive effect on several different types of cancer (including breast, ovarian, colorectal, lung, and pancreatic cancer), IBS, diabetes, and liver disease.

Kombucha and Bacteria

Preliminary studies have shown kombucha that had been allowed to ferment for 21 days possessed some antibacterial and antifungal properties against Staphylococcus epidermidis, Listeria monocytogenes, and Micrococcus luteus. While studies like these need to be replicated, kombucha definitely holds promise as a potentially powerful antibacterial and antifungal treatment.

Putting It All Together: Making Kombucha at Home

If the thought of home fermentation seems overwhelming, the following tips should help to assuage your kombucha-making fears. Childs shares three excellent pieces of advice KBBK Kombucha gives to all beginners:
First of all, it’s important to “source a clean full-spectrum SCOBY from a reliable source. There are too many at-home SCOBY growers putting out low-quality SCOBY to the market. Make sure your source is good so you start in the right place. This is true for those wanting to start from a commercial bottle of kombucha.”
Keeping with the theme of quality ingredients, his second tip is to “Use high-quality pure ingredients. The kombucha symbiosis wants pure cane sugar and camellia sinensis tea (black, green, white, pu-erh, oolong). Anything outside of this will change the genetics of your SCOBY and make you something different.”
Finally “Keep your environment as steady as possible. Temperature and other environmental items make or break your brew. Get your environment dialed in and keep it there.”
If making kombucha tea still seems stressful but you’re ready to give it a try, you can always sign up for a free e-book and DIY guide from Komucha Kamp. This in-depth tutorial will provide plenty of help and guidance for anyone curious about kombucha and the home fermentation process.

Kombucha Tea Recipe

To make kombucha tea at home, you’ll need a kombucha starter culture (also known as a SCOBY). As mentioned above, it’s important to use a SCOBY from a trusted source such as Kombucha Kamp or KBBK Kombucha.

Yield: 1 gallon of kombucha

Ingredients:

  • 1 SCOBY
  • 6 bags of green, black, or oolong tea
  • 1 cup of pure white cane sugar
  • 1 cup raw bottled kombucha

Special Equipment:

  • Kettle
  • 1-gallon heatproof jar
  • Clean cloths
  • Rubber band
  • Clean bowls
  • Antibacterial soap

Method:

  1. Boil 4 cups of chlorine-free filtered water.
  2. Add the tea bags to a 1-gallon heatproof jar. Pour the boiling water over the tea bags and steep for 15 minutes.
  3. Remove the tea bags and add the sugar, stirring to dissolve.
  4. Fill the rest of the jar up with cool chlorine-free filtered water. At this point the tea should be lukewarm (about 100°F). If the tea is still hot, cover the jar with a clean cloth and set aside until lukewarm.
  5. Wash hands thoroughly with antibacterial soap.
  6. Carefully place the SCOBY in the lukewarm tea and pour the raw kombucha on top.
  7. Cover the jar with a clean breathable cloth and secure with a rubber band, storing away from direct sunlight at warmish room temperature (about 80°F).
  8. Let the sweet tea ferment for anywhere from 7 to 21 days, tasting the tea after 5 days to see if it’s heading in the right direction.
  9. As soon as your kombucha tastes delicious, it’s time to reap the rewards of your hard work. The first thing you need to do is reserve 1 cup of the kombucha for your next batch by pouring it into a clean bowl.
  10. Remove the SCOBY (with clean hands) and place in another clean bowl. Cover it with a clean cloth (cleanliness is an important component of kombucha making!).
  11. The remaining fermented tea is the kombucha, ready for drinking (and flavoring if you’d like).
  12.  Use your SCOBY and reserved kombucha to begin the process all over again!

Love kombucha but aren’t interested in fermenting your own? Luckily there are many options when it comes to commercially made kombucha. Our favorites include Synergy Kombucha and Kombucha Wonder Drink, both of which are tasty and unpasteurized (meaning they still contain all the healthy probiotics and antioxidants).

A Happy Kombucha Conclusion

While kombucha shouldn’t be considered a magic bullet for fixing all of your health concerns, it definitely offers many benefits in terms of antioxidants and probiotics. Kombucha’s benefits are being studied extensively and the evidence seems to speak for itself. Regularly including kombucha and other fermented foods in your diet is a definite plus when it comes to feeling healthy and energized.

Categories
In the Kitchen Nosh

From Hummus To Vegan Meringue: Why Chickpeas Should Always Be In Your Pantry

You’d never guess by looking at it, but the humble chickpea is actually one of the most useful items in your pantry. Chickpeas are the main ingredient in classic favorites such as hummus and falafel, but they can also be used to bulk up vegetarian curries and stews. Even the water from canned chickpeas can be used to create a delicious vegan meringue. (Yes, you read that correctly!)
Whether you love the convenience of canned chickpeas or the nutty flavor profile of dried chickpeas, there are plenty of good reasons to get inspired by this versatile ingredient.

Chickpeas are a nutritional powerhouse.

A single one-cup serving of cooked chickpeas contains an incredible 50 percent of your recommended daily intake of fiber and 14.5 grams of protein—a winning combination that will help you stay full throughout the day. With a modest 269 calories per serving, chickpeas are a natural pairing to fruits and vegetables as well as lean sources of protein such as chicken and fish.
Chickpeas are also an excellent source of folate, which can help prevent anemia and birth defects when consumed in adequate quantities by pregnant woman, and manganese, a trace mineral your body needs for normal brain and nerve function as well as fat and carbohydrate metabolism. Chickpeas are a good source of iron if you follow a vegetarian or vegan diet, as a one-cup serving contains 4.7 milligrams or 26 percent of your recommended daily intake.

Chickpeas: Are they a fruit or a vegetable?

Neither. Chickpeas are legumes—a broad term that refers to either the fruit or seed of a plant. Chickpeas are actually the seeds of the chickpea plant, which is why they are classified as legumes rather than a fruit or veg.

Canned Versus Dried Chickpeas

Canned chickpeas win major points for convenience as there’s no overnight soaking or lengthy cooking period to take into consideration when using them. The main drawback of using canned chickpeas is that they tend to be on the bland side, lacking the depth of flavor found in dried chickpeas.
Canned chickpeas are ideal for use in dishes whose flavor relies on other components, such as bean salads, curries, and soups. Dried chickpeas are much nuttier in flavor and are great for recipes such as hummus and falafel, where their flavor plays a starring role.

Cooking Dried Chickpeas Like the Pros

To make dried chickpeas from scratch, soak the chickpeas in plenty of cold water in a large bowl or nonreactive pot for 12 to 24 hours*, by which time the chickpeas should have doubled in size. Stainless steel is your best bet since reactive vessels, like those made of aluminum, copper, or cast iron might react with the chickpeas, adversely affecting their taste, color, or smell.
Drain the chickpeas in a colander and rinse with cold water. Transfer the soaked chickpeas to a large stock pot and cover with at least three inches of water. Bring the water to a boil and then lower to a gentle simmer, cooking uncovered for anywhere from 60 minutes to two (or more) hours. Taste periodically to test for doneness, making sure to replenish the cooking liquid as it evaporates. The perfectly cooked chickpea should be firm yet soft in the middle, but don’t fret if you’ve overcooked your chickpeas—these can be ideal for dips like hummus!
*Forgot to soak your chickpeas? It’s not too late! You can cover dried chickpeas with boiling water and let them sit (off the heat source) for one hour in a nonreactive pot or large, heat-proof bowl before proceeding to cook them as you normally would.

Freezing Chickpeas 101

Chickpeas triple in size once they’ve been cooked, which means you might have leftovers that are ideal for freezing. Frozen chickpeas can be kept in resealable bags for up to six months and defrosted in under an hour at room temperature. For the best frozen chickpeas, arrange them in a single layer on a baking sheet to ensure they freeze individually (rather than in a chunk or pile) before transferring them into bags or containers.

Buying the Best Chickpeas

Even dried chickpeas need to be fresh, although it can be difficult to identify chickpeas that are past their prime. Bags of dried chickpeas that have sat for too long will wind up shriveled and discolored and can take much longer to cook than a fresher option would. The best place to shop for dried chickpeas is your local Middle Eastern, Greek, or Arabic grocery store as they tend to have higher turnover rates. If dried chickpeas are unavailable in your area, they can be purchased online.

Cooking with Chickpeas

Discover the magic of aquafaba!

Aquafaba is the totally amazing but entirely unassuming liquid found in all cans of chickpeas. If you thought a good vegan meringue, marshmallow, or egg white cocktail was an impossibility, prepare to have your mind blown by aquafaba. Amanda Li, registered dietitian, founder of Wellness Simplified, and professor at the Chef School at George Brown College, is a huge fan of aquafaba as a vegan alternative to egg whites.
She suggests “[saving] the water from canned chickpeas and pouring it into your KitchenAid mixer with the whisk attachment. Add a bit of sugar and whisk on high for 10 to 15 minutes. You’re left with an incredible white foam, which you can than bake into meringues or use in desserts that require beaten egg whites like souffles or angel food cake.”
To replace egg whites in a recipe with aquafaba, substitute 2 tablespoons of aquafaba for every one medium egg white. Note that the liquid leftover from cooking dried chickpeas will probably be too thin for achieving your desired result, so sticking to the aquafaba from a can of chickpeas is your best bet.

Enhance your protein-packed dishes with chickpea flour.

Chickpea flour is made from grinding up chickpeas, which means it retains all the amazing health benefits of regular chickpeas (aka tons of protein, fiber, and iron). Popular in Indian, Italian, French, and Bangladeshi cuisines, chickpea flour is just starting to gain momentum in the States.
Chickpea flour can be used to make fritters, flat breads, crepes, and in Li’s case, her Savory Chickpea Waffle recipe. Li is a huge fan of chickpea flour not only for its taste but “because even for people who may not like beans or legumes, it’s a great way for them to start incorporating these fabulous high-fiber goodies into their diet!”

Baked Falafel

Most of us are familiar with falafel thanks to street stands and Middle Eastern restaurants, but did you know these vegan patties are easy to make at home with chickpeas? Try this homemade version made with dried chickpeas next time you’re hankering for falafel.  Tuck them into pita bread or add them to your next Buddha bowl. Instead of the traditional frying method, this recipe relies on baking the falafel in order to cut down on excess fat.

Servings: 6 to 8 (makes about 24 falafel patties)

Ingredients:

  • 2 cups of dried chickpeas (canned chickpeas won’t work)
  • 1 small red onion, diced
  • 6 cloves of garlic, finely minced (or about 1 Tbsp. of jarred minced garlic)
  • ½ cup fresh parsley, loosely packed
  • ½ cup fresh cilantro, loosely packed
  • 1 Tbsp. + 1 tsp. cumin (make sure the cumin is fresh as it needs to have a pronounced taste for this recipe)
  • Pinch of cayenne (optional)
  • 2 tsp. kosher salt
  • ¾ tsp. freshly ground black pepper
  • 1 tsp. baking powder (this acts as the leavener in this recipe—ensuring airy, lightly textured falafels)
  • Juice of half a lemon
  • 2 to 3 Tbsp. grapeseed oil (opt for this oil for its neutral flavor and high smoke point)

Special Equipment:

  • Large bowl
  • Colander
  • Measuring cups and spoons
  • Food processor
  • Large cast iron pan OR large rimmed baking sheet
  • Long-handled tongs

Method:

  1. Soak the chickpeas in a large bowl that has been filled with cold water, making sure all of the chickpeas are covered with at least 3 inches of water. Let them soak for at least 12 hours (up to 24 hours is ideal). The chickpeas should be double in volume by the end of their soaking time.
  2. Preheat the oven to 375° F before proceeding to the next step.
  3. Drain the soaked chickpeas in a colander and transfer to a food processor. Add the red onion, garlic, parsley, cilantro, cumin, cayenne, salt, black pepper, baking powder, and the juice of half a lemon to the food processor and pulse until smooth.
  4. Using your hands, roll the falafel mixture into small balls about 1 inch in diameter. You should end up with about 24 falafels.
  5. Coat the bottom of a large cast iron pan or wide-rimmed baking sheet with grapeseed oil (you might need to use two vessels to cook all the falafel at once).
  6. Place the pan or baking sheet in the hot oven for 10 minutes or until the oil begins to look shimmery.
  7. Remove the pan or baking sheet from the oven. Working quickly and using long-handled tongs, space out the falafel balls in the hot oil so that they aren’t touching before moving them to the oven.
  8. Bake the falafels for 15 minutes. Carefully turn them over and bake for another 15 minutes. When you remove them from the oven, the falafels should be golden-brown and slightly crispy.
  9. Serve the falafels warm in a pita or in a salad with shredded lettuce, tomatoes, cucumbers, red onions, and tahini.

Short on time? Skip the chickpea prep with a pre-made falafel mix like this one from Tarazi.

Basic Hummus (and Some Suggestions on how to Spice it Up!)

Hummus is so delicious and easy to make at home that you’ll be wondering why you’ve been settling for store-bought all this time. This basic recipe for hummus uses canned chickpeas, but it’s also a great way to use dried chickpeas that have been overcooked. Once you’ve mastered this basic hummus recipe you can create your own variations on the classic dip (or try one of the suggestions below).

Ingredients:

  • One 15-ounce can of chickpeas, drained OR scant 2 cups of overcooked chickpeas
  • Juice of one lemon
  • ¼ cup tahini*
  • 1 to 2 garlic cloves, minced**
  • 3 Tbsp. olive oil + more for drizzling
  • 1 tsp. cumin
  • ½ tsp. kosher salt + more to taste
  • 2 to 4 Tbsp. iced water***
  • Paprika
  • Small handful of fresh parsley, roughly chopped

*Tahini is a thick paste made from ground sesame seeds. It has a nutty smell and flavor and is an important ingredient in Middle Eastern cooking. Tahini can separate easily, so stir in the top layer of oil before using.
**The garlic used in hummus will become significantly stronger after even a day in the fridge. If you plan on having leftovers, restrain yourself to a single clove of garlic. Your loved ones will thank you!
***Using iced water helps with emulsion, resulting in a hummus that is whipped and rich.

Special Equipment:

  • Food processor
  • Spatula
  • Measuring spoons
  • Shallow bowl for serving

Method:

  1. Add the chickpeas, lemon juice, tahini, olive oil, cumin, and salt to a food processor. Blitz until smooth (this may take several minutes), scraping down the sides with a spatula as needed.
  2. Beginning with 2 tablespoons of iced water and using up to 4 tablespoons, pulse the chickpea mixture until completely emulsified. The hummus should have a texture like whipped clay and be completely smooth.
  3. Transfer the hummus to a shallow serving dish and serve at room temperature with warm pita bread or crudites. Top the hummus with a dusting of paprika, a drizzle of olive oil, and a sprinkling of fresh parsley.

Once you’ve mastered the basic recipe, you can play with these and other variations to find your favorite.

Moroccan-Style Hummus

Add 1 teaspoon of Ras el Hanout and one preserved lemon. Top with cilantro and mint.

Sweet Potato Hummus

Add the flesh of one steamed or roasted sweet potato and the juice of one orange (in place of the lemon juice). Top with Aleppo pepper.

Avocado Hummus

Add the flesh of one avocado, 1 teaspoon chili powder, the juice of one lime (in place of the lemon juice), and top with chopped tomatoes, red onions, and cilantro.
Like the convenience of single servings? Make sticking to your meal plan easy with pre-portioned hummus packs like these made by Sabra.

Basic Roasted Chickpea Recipe

Roasted chickpeas can be seasoned with wide variety of herbs and spices, making them an easily customizable snack for any occasion. When making roasted chickpeas it’s important to ensure the chickpeas are completely dry before adding the oil and seasoning or they will end up with a soggy coating and a mushy texture.
Watch the chickpeas carefully as they are roasting as they can go from undercooked to burned in a matter of minutes. Store roasted chickpeas in an airtight lidded contained away from direct sunlight for up to two weeks.

Yield: 4 Snack-Size Servings

Ingredients:

  • One 15-ounce can of chickpeas, drained and patted dry
  • 2 Tbsp. olive oil
  • ½ tsp. kosher salt + more to taste
  • Your choice of seasoning: smoked paprika, chili powder, cumin, Italian seasoning, dill, herbes de Provence, curry powder, za’atar, or garlic powder

Special Equipment:

  • Paper towel or clean tea towel
  • Mixing bowl
  • Large spoon or spatula
  • Parchment paper
  • Rimmed baking sheet

Method:

  1. Preheat the oven to 400°F.
  2. Dry the chickpeas completely, rolling them in between two paper towels or in a clean tea towel.
  3. Transfer the chickpeas to a mixing bowl. Drizzle the olive oil over the chickpeas and add the kosher salt and your favorite herbs and spices. Taste a chickpea before roasting to see if they need more salt or other seasoning.
  4. Spread the chickpeas in a single layer on a parchment-lined rimmed baking sheet.
  5. Roast the chickpeas for 30 to 40 minutes, giving the baking sheet a good shake once or twice to ensure the chickpeas are evenly roasted.
  6. Remove the chickpeas from the oven and enjoy them hot or at room temperature.

Need roasted chickpeas on the go? Li recommends the Balsamic & Cracked Pepper chickpeas from Three Farmers. Her favorite way to use them? “I absolutely love them topped on my salads as croutons!”

Categories
In the Kitchen Nosh

12 Types Of Coffee To Try At Home (And How To Choose The Best Beans For The Job)

Whether you stick to drip coffee or have a soft spot for lattes topped with elaborate artwork, there’s no denying the importance (some would argue the utmost importance) of selecting the right type of coffee in the morning. The sheer number of choices when it comes to popular types of coffee drinks is both welcome and sometimes overwhelming.
If you’ve ever had questions about types of coffee or even wondered how to make your own versions of your favorite coffee drinks at home, we’re here to help you transform from being coffee-curious to a full-fledged coffee bean connoisseur and at-home barista.

Choosing Your Beans

All types of coffee drinks worth your morning devotion begin with great coffee beans, and the best place to buy exceptional coffee beans is directly from a coffee roaster. Although a whole wall of different types of coffee beans can be intimidating to choose from, you’ll find that baristas love to talk about their favorite coffee beans and how they can be used.
Ben Rugg, lead roaster and manager of Pallet Coffee in Vancouver, British Columbia, loves interacting with customers who are interested in learning more about different types of coffee. “People who work with specialty coffee are extremely passionate about coffee and typically are more than happy to share their knowledge and information on how to make a nice coffee at home.”
Choosing coffee beans can be as simple as describing some of your favorite types of coffee to a barista or roaster. Ann Hnatyshyn, head roaster at East Van Roasters (also in Vancouver), suggests thinking about what it is you enjoy about coffee drinks to begin with. “When buying coffee for home, the first thing to keep in mind is what flavor profile you’re looking for. It could be something balanced with lots of chocolate flavor notes, or maybe you enjoy a stronger bitter flavor so you can enjoy cream and sugar in your morning coffee. You can also seek out a coffee with more floral and sweet notes.”
Once you’ve identified the flavors you love, it’s time to look at the roast profile of different types of coffee beans.

The Roast With the Most

A coffee bean’s flavor profile is directly linked to the length of time it was roasted. Once you figure out the best roast for your tastes, it becomes much easier to pick out coffee beans. Hnatyshyn says that in general, “Lightly roasted coffee normally has more acidity and sweetness. Medium roasted coffee will be less acidic with some sweetness and some bitterness. Dark roast tends to be more bitter.”
If in doubt, try describing the best cup of coffee you’ve ever had to your barista and let them take it from there. Many coffee shops will offer small sample bags of beans, giving you the chance to try them out before committing to a certain roast.
coffee bean roasts

Price and Origin: Their Effect on Different Types of Coffee Beans

Spencer Viehweger, co-founder and co-owner of Matchstick Coffee, suggests paying attention to price points when exploring different types of coffee beans. “Various price points typically have a flavor spectrum as well. There are many fantastic espresso-style coffees that can be purchased for around $15 to $18 a bag. They won’t have the nuance of the top end stuff, but they can still be delicious. If you’re looking for notes of raspberry or sugarplum, I would expect to pay between $20 and $25 dollars for a premium filter-style coffee.”
Viehweger says that in addition to roasting time, the geographical origin of the coffee beans has an impact on the flavors of different types of coffees. “I would also experiment with different growing regions, learn about their unique flavor profiles, and find what best appeals to you! Kenyan coffees are generally very jammy and acidic, Ethiopian coffees are generally quite tropical and floral, and Latin American coffees are typically nutty and chocolatey.”

Get the right kind of grind.

Whether you’re using a French press, a drip coffee maker, or a stovetop or electric espresso maker, it’s important to choose the right grind for the job. As a general rule, Hnatyshyn says, “If you have a home espresso machine then you have to make sure that the grind size is finer compared to a drip filter coffee machine or a French press, which will be a coarser grind size.” Cold brew and Turkish coffee also demand a specific grind, so make sure to check with a barista or coffee roaster if you’re feeling unsure.

Coffee vs. Espresso: What’s the difference?

There is a major difference between drip coffee and espresso—and it’s all about how the coffee beans are ground and treated as a beverage is being made. Beans that have been ground to make espresso are extremely fine, while drip coffee grounds are coarser in texture.
When it comes to actually making your beverage of choice, espresso is made in much smaller amounts than drip coffee. The process involves very quickly forcing extremely hot water through coffee grounds that have been tightly packed into an espresso maker. Drip coffee, on the other hand, is made by slowly filtering a larger amount of water through loosely packed coffee grounds. Although espresso has a stronger taste and darker appearance than coffee, a typical serving size actually contains less caffeine than that of drip coffee. A 2-ounce shot of espresso contains 80 mg of caffeine, whereas a 12-ounce cup of drip coffee contains 120 mg of caffeine.

How to Make Espresso and Steam Milk at Home

Although you can use drip coffee in many coffee drink recipes, it’s impossible to brew the small amount required for most types of coffee drinks, and substituting drip coffee for espresso makes it impossible to achieve the intense chocolatey taste of freshly brewed espresso in your favorite coffee drink. So how to make espresso at home? A simple stovetop maker such as this one is an inexpensive way to make great espresso without having to spend a ton of money.
For the more serious home baristas, a countertop espresso maker with a milk-foaming attachment will allow you to make almost any type of coffee drink in your own kitchen.
Whether you have a milk foaming or frothing tool or not, keep this in mind when it comes to steamed milk: When baristas heat milk for different types of coffee drinks, their goal is to end up with three layers of steamed milk—a layer of liquid milk on the bottom, a creamy layer of microfoam in the middle, and a layer of stiff foam on top.
Adding milk to coffee is a good way to sneak in some extra calcium and protein, and you can use non-fat, 2 percent, or whole milk—or any non-dairy milk—with equal success. If you don’t have an espresso maker with a steam attachment, you can approximate this same effect with milk that has been heated until just below boiling in the microwave or a saucepan. Once the milk has been heated, it can be whipped up with an immersion blender, a hand mixer, or a whisk before being added to various types of coffee drinks for a creamier experience.
home coffee makers

12 Coffee Drinks to Try at Home

Although all different types of coffee drinks are readily available at coffee shops and cafes, it’s fun to try to replicate your favorites at home. Follow these instructions carefully, but don’t put too much stress on yourself in terms of trying to achieve perfect ratios of espresso or coffee to milk. It takes baristas months of practice to achieve the results you’re used to at your local coffee shop. Above all else, have fun making and enjoying different types of coffee drinks in the comfort of your own home!

  1. 1. Cappuccino

    Made with ⅓ espresso, ⅓ steamed milk, and ⅓ foam on top, cappuccinos are traditionally served in smaller 6- or 8-ounce servings (although many coffee shops in North America sell larger versions).
    To make a cappuccino at home, carefully pour ½ cup of steamed milk over 2 shots of espresso in a small cup, being careful to hold the foam back until all the liquid milk has been used. Spoon the remaining foam carefully over the espresso and milk, then add a sprinkle of unsweetened cocoa or cinnamon to taste.

  2. 2. Caffè Americano

    Caffè Americano (or, Americano as it’s most commonly referred to in the United States) is a popular coffee drink made with one or two shots of espresso and hot water. Americanos have a robust flavor thanks to the espresso, and they contain lower amounts of caffeine than regular drip coffee.
    Concerned about the calories in various types of coffee drinks? A black unsweetened Americano clocks in at about 15 calories per 12-ounce serving, making it a good calorie-conscious choice. Although traditionally served hot, Americanos can also be made with cold water and be served over ice.
    To make an Americano at home, begin with a single or double shot of espresso, pour hot water into your cup or mug, and enjoy black or with milk, cream, and/or sugar. To make a long espresso (also known as a lungo), run the hot water through the espresso machine for a second time after the first shot has been made.

  3. 3. Espresso Macchiato

    A macchiato is made of hot espresso and a very small amount of steamed milk, and it bears no resemblance to the popular version topped with whipped cream and drizzled with caramel syrup. Macchiato means “marked” in Italian and was originally used by baristas to differentiate between espresso with or without a small amount of milk. To avoid confusion at the coffee shop (and an overly saccharine drink) make sure you order an espresso macchiato.
    To make a macchiato at home, begin with one or two shots of espresso in the smallest heatproof cups you have. Gently ladle about 2 tablespoons of foamed milk onto the espresso, being careful not to mix the two layers before serving.

  4. 4. Mocha

    A mocha (also known as a caffè mocha or a mocaccino) is an espresso and steamed milk–based coffee drink with the addition of chocolate in the form of cocoa powder or chocolate syrup. Mochas can be made with milk, dark, or white chocolate and are sometimes topped with whipped cream and garnished with shaved chocolate pieces.
    To make a traditional caffè mocha at home, you’ll need a single shot of espresso (or make it a double if you’re craving the extra caffeine) and 1 cup of steamed milk. Vigorously mix the hot espresso with 3 tablespoons of sweetened cocoa powder or 2 tablespoons of chocolate syrup until completely emulsified. Carefully pour the steamed milk over the espresso and chocolate mixture, using a spoon to dollop the foamed milk on top.

  5. 5. Latte

    Like cappuccinos, lattes are made from steamed milk and espresso. What makes these drinks different from each other? While a cappuccino is topped with a generous layer of foamed milk, a latte is milky throughout with a very thin layer of foam floating on top (latte art is entirely optional).
    To make a latte at home you’ll need to pull a shot of espresso and top it with plenty of steamed milk, reserving a small amount of foam for the top layer. Spoon the foam carefully over the latte and enjoy the beverage hot.

  6. 6. Flat White

    A flat white is a type of coffee drink somewhere in between a latte and an Americano. An Australian invention, flat whites are traditionally made with two shots of espresso and are served in a smaller cup than a latte. While a latte relies on a larger percentage of foam to steamed milk, a flat white’s super creamy texture comes from the creamy middle layer of milk.
    To make a flat white at home, pull two shots of espresso into a 5- or 6-ounce cup. Carefully pour steamed milk over the espresso, being careful to use as much of the microfoamed milk as possible.

  7. 7. Turkish Coffee

    Thick and super rich, Turkish coffee is made by twice boiling water with finely ground coffee beans (no filtration required!), and it is traditionally served in demitasse cups. Turkish coffee is meant to be savored and enjoyed with friends and good conversation, so the next time you’re hosting a late-afternoon meal, try making Turkish coffee at home.
    To make Turkish coffee you’ll need very finely ground coffee. You can have your local coffee roaster grind it or you can buy it pre-ground. This tutorial on making Turkish coffee shows it being brewed in a special copper saucepan called a cezve or ibrik, but feel free to use a small saucepan in its place.

  8. 8. Café Au Lait

    Made of freshly brewed coffee and hot milk in a roughly 1:1 ratio (experiment to see if you like a little more milk or a little less), café au lait is an easy-to-make coffee drink that’s perfect when you’re in the mood for a latte but don’t have the energy, time, or equipment to make espresso.
    To make café au lait, combine brewed coffee with hot (not boiling) milk that has been briefly whisked or blended to achieve a pleasantly creamy but not overly whipped texture.

  9. 9. Irish Coffee

    Irish coffee is ideal for those times when you need caffeine and a cocktail. Made with sweetened black coffee, Irish whiskey, and heavy cream, this is one coffee drink reserved for special occasions. Irish coffee is traditionally served in clear glass mugs with a footed base, but any mug will do in a pinch. Serve Irish coffee in place of a dessert or a digestif at your next dinner party or informal brunch. Regardless of the other dishes you’ve served, the richness of this coffee drink practically guarantees guest satisfaction.
    To make Irish coffee at home, begin with hot black coffee that has been sweetened with brown sugar, using about 2 teaspoons of sweetener per glass. Stir in an ounce and a half of Irish whiskey (Jameson is the preferred choice of many Irish coffee drinkers). Carefully pour or dollop lightly whipped cream over the top of the coffee. The goal is to leave the cream sitting on top so that the rest of the coffee remains black. Serve while hot with a few shavings of chocolate sprinkled over the whipped cream.

  10. 10. Frappé

    Icy and pleasantly sweet, frappé is a Greek invention from the 1950s. Nescafé instant coffee is blended with sugar and water until foamy. Add chocolate syrup, a drizzle of caramel, or a dollop of whipped cream for an extra sweet treat.
    To make a homemade frappé, you’ll need original Nescafé instant coffee, sugar, and water. This tutorial for traditional Greek frappé calls for a specific frappé-blending tool, but feel free to use a blender, jar, or water bottle.

  11. 11. Affogato

    Not so much a drink as a caffeinated dessert, affogato is made by pouring a shot (or two!) of hot espresso over vanilla ice cream or gelato. Although it originated in Italian cuisine, affogato is now widely available at coffee shops and restaurants across the country.
    To make affogato at home, begin with a scoop or two of your favorite ice cream or gelato (vanilla is traditional, but chocolate or salted caramel are also delicious options). Pour a hot espresso shot over the ice cream and enjoy as is or with the addition of crumbled biscotti.

  12. 12. Cold Brew Iced Coffee

    Of all the different types of coffee drinks available, a glass of iced coffee is the ultimate thirst-quencher. With a negligible calorie count (a single cup of unsweetened black iced coffee comes in at less than 5 calories), this coffee drink can easily be made at home, which is a plus for your wallet and your waistline. While you can make iced coffee from hot brewed coffee, the results are much tastier if you use the cold brew method. How come? Taking the time to brew the beans in cold water prevents the finished product from being overly bitter or acidic. For this same reason, the coffee beans should be coarsely ground to prevent any bitter flavors from developing (this also prevents excess sediment from settling on the bottom of your jug or container).
    To make your own cold brew iced coffee, use a ratio of ¼ pound of coarsely ground coffee beans to 4 cups of cold water. Using a French press or an iced coffee maker, steep the coffee grounds for 12 to 24 hours before removing. Using the cold brew as a concentrate, pour over ice and add cold water in a ratio of 1:1. Top with milk, cream, and/or simple syrup.

Pairing Food With Coffee

Want to take your love of coffee a step further? Dive into food pairing!
Rugg loves to pair food with all different kinds of coffee drinks but warns against drinking coffee with overly spicy or acidic foods. His favorite pairings? “Croissants, chocolate, sweet pastries, cheese scones, biscuits, chocolate chip cookies, and toast with jam are all items I believe pair well with most coffees.”
Hnatyshyn is also a huge fan of chocolate and coffee, specifically the way the natural sweetness and bitterness of coffee and chocolate play off one another.
types of coffee

Categories
Nutrition x Advice

Detox Tea: What You Need To Know (And How To Make Your Own)

It’s almost impossible to scroll through social media these days without being confronted with an ad or sponsored post for detox tea. It seems as though everyone from reality TV stars to bona fide movie stars are hawking detox tea, with celebrities like the Kardashians, Nicki Minaj, and Hilary Duff making thousands of dollars for being photographed with detox tea in their hands.
But what does the term “detox” actually mean? Does your body even need to detox? What exactly is in these detox teas, and do they ultimately do more harm than good? We’re ready to explore all of these questions and the impact detox teas can have on your physical and mental well-being.
Curious about creating your own detox tea? It can be really empowering to make your own super-healthy detox tea at home, and we’ve got brewing tips for achieving the perfect cup.

What exactly is in detox tea?

A large part of most marketing campaigns for detox tea is a focus on achieving a flat belly quickly (without having to restrict calories). Although that might sound like an attractive promise—especially for someone looking to lose a few pounds so that they look great in a bathing suit or a sexy new dress—the reality of drinking detox teas is slightly less glamorous.

Senna

The most common ingredient in detox teas is senna, a plant that’s used in many detox teas and has been approved by the U.S. Food and Drug Administration (FDA) as an over-the-counter laxative.
Senna works by stimulating the lining of your intestines so that you’ll have a bowel movement. Senna is used therapeutically for constipation and for cleaning out the colon before a colonoscopy.
Overuse of senna (ingesting it for longer than two weeks) can be detrimental to your health and can eventually lead to an electrolyte imbalance due to chronic diarrhea, high levels of calcium in the kidneys, finger clubbing, and bone and joint disease.

Japanese Star Anise

Not to be confused with the very common Chinese star anise, Japanese star anise is often found in detox teas and has been linked to vomiting, seizures, eye twitching, and overall jitteriness.
The culprit for these health risks is sikimitoxin, a toxin that is found in Japanese star anise. The danger lies in the fact that toxic Japanese star anise is often used interchangeably with nontoxic Chinese star anise and that they are indistinguishable from each other once they have been ground up.

Guarana

Guarana is a creeping plant found in the Amazon and is commonly used in detox teas for its effectiveness as an alternative to caffeine. When guarana is consumed in small doses, it actually has positive effects on cognition, as demonstrated by this study on guarana’s effect on psychological well-being.
But another study concluded that guarana’s positive effects are diminished when it’s ingested at higher doses, which is a possibility if you’re regularly drinking a detox tea containing guarana. As with caffeine, high doses of guarana can lead to irritability, insomnia, and anxiety.

High Fructose Corn Syrup

Some detox teas come in bottled form instead of the more common tea bags or loose tea, and these teas are more likely to be sweetened with high fructose corn syrup. High fructose corn syrup is cheaper to manufacture compared to sweeteners such as honey or agave syrup and has been linked to increased body weight, body fat, and triglyceride levels in rats.

How effective are detox teas?

The effectiveness of detox teas marketed for weight loss is largely based on your own expectations of the tea. For short-term weight loss before unveiling your new bikini on vacation or fitting into a too-tight dress before a big event, detox tea can absolutely be helpful.
It’s important to be aware that any weight loss you notice after a couple of days drinking detox tea will most likely be water weight, and your body will quickly regain it after you stop drinking the tea.
When drinking detox tea, it’s crucial that you drink plenty of water, because many of the ingredients have laxative or diuretic effects. Pay attention to the amount of caffeine or other stimulants in the tea, as they may have adverse effects on your ability to sleep and on your anxiety and irritability levels.

Detox teas are not for long-term weight loss.

Although it would be wonderful to be able to drink a detox tea and lose weight for good, the reality is that this method is both unsustainable and unsafe for your body. In fact, the FDA and Federal Trade Commission (FTC) have recently been taking legal action against some companies that manufactured detox products containing illegal ingredients and made false claims about the product’s ability to treat certain health problems.
Ultimately, the best way to achieve long-term sustainable weight loss is through tried-and-true diet and exercise.

Detoxing and Cleanse Culture: What’s your motivation?

Detox teas are often advertised as a quick way to “fix” your body, a phenomenon that can be very triggering for individuals suffering from any type of eating disorder, orthorexia, or body dysmorphia disorder. Meghan O’Hara is a registered dietitian, health coach, and founder of True Nourishment, and she’s a firm believer in figuring out the “why” behind the need to detox before committing to any diet plan.
As she explains, “if individuals carry a belief that their bodies constantly need to be ‘cleansed’/altered/fixed in any way, a cleanse could be used as a tool to promote an unhealthy relationship with our bodies.” O’Hara unpacks this claim by saying, “In my opinion, the intention behind the cleanse is the important factor. If an individual has an unhealthy relationship with his/her body and is ‘cleansing’ to continually try and lose weight or follow some idea of a ‘perfect’ diet, this ‘cleanse’ is not a health-promoting tool at all.”

Rethinking the Idea of a Detox

Instead of getting caught up in the idea of detoxing or cleansing your perceived flaws, a better approach is to rethink your detox so that it becomes about loving your body unconditionally and nourishing it with healthy foods and drink.
The next time you get the urge to reach for the detox tea, try making your own version full of ingredients that you know will have a calming or healing effect on your body. You can buy many teas in loose or bagged form, which means you can come up with your own version of a healthy tea you can sip all day long.

Brewing the Perfect Homemade Detox Tea

Fresh is best.

Begin with fresh tea or raw tea ingredients (such as mint leaves or sliced ginger). If you have a box of tea that’s been sitting in your cupboard for ages, now is the time to toss it!
Any tea that isn’t made from an actual tea leaf is technically called a tisane, although in North America we colloquially refer to many other hot beverages as tea. It’s a lot of fun to go to a store specializing in exotic teas, where you’ll find endless varieties you’ve never heard of and you’ll be able to buy teas in smaller quantities if you’re trying them for the first time.

Loose Versus Bagged Tea

There is an ongoing debate about loose versus bagged tea, with many people arguing loose teas are made with higher quality leaves, whereas others believe bagged tea is more cost effective. It all comes down to personal preference, although if you’re looking for more exotic teas you’ll probably have more luck buying them loose (loose tea is usually sold by weight). If you prefer to use loose tea, you’ll need a tea ball or teapot with a built-in infuser.

Using the Right Water Temperature for the Job

A common mistake when making tea at home is to use boiling water for every type of tea, when in reality, only black teas should be steeped in the hottest water. The ingredients in detox tea—homemade or otherwise—are relatively fragile and should ideally be brewed in water that’s just under the boiling point (around 180° to 190° Fahrenheit). Don’t forget about iced tea! Like cold brew coffee, your personalized detox tea can be made in cold water over a 24-hour period.

Teas for Health and Happiness

The following teas and herbs are a great starting point for creating your own detox tea. They can be used on their own or combined to make your own special detox tea. Add lemon, lime, and orange slices, a small drizzle of honey, or any other ingredients that make you feel good about yourself—then get sipping!

Peppermint Tea

Peppermint tea can be made from bagged or loose tea or fresh peppermint leaves. It has been shown to relieve symptoms of dyspepsia, such as bloating, nausea, and excessive burping. Peppermint tea containing peppermint oil has shown potential as a treatment for irritable bowel syndrome, with early clinical studies demonstrating peppermint’s ability to relieve diarrhea, flatulence, and general stomach pain.

Green Tea

Green tea contains high levels of polyphenol, a powerful antioxidant known for its free radical–fighting properties (free radicals are responsible for causing damage to cells, protein, and DNA). Made from unfermented tea leaves, green tea is sold bagged, loose, or in powder form (as matcha green tea).
Green tea has been the subject of many clinical studies and has shown promising results in lowering LDL (bad) cholesterol levels as well as potentially lowering the risk of cardiovascular disease in regular green tea drinkers. Green tea contains modest amounts of caffeine, which can vary greatly depending on the brand, but as a general rule, green tea contains less caffeine than black tea.

Ginger Tea

While people have been aware of ginger’s potent anti-inflammatory and anti-nausea properties for thousands of years, it’s only been recently that studies have provided scientific corroboration. Ginger tea can be found in bagged form or it can be made by steeping fresh, thinly sliced ginger in hot water for up to an hour (the longer it steeps, the spicier the ginger flavor will be).

Fennel Tea

With its faintly licorice-like flavor, fennel tea is usually a love-it-or-hate-it kind of beverage. The good news for those who love fennel tea is that studies have shown that drinking this particular type of tea helped subjects feel fuller longer after a meal. Fennel tea is most commonly found bagged or as a loose tea.

Rose Hip Tea

Made from the fruit of a rose, rose hip tea is pleasantly fruity with a mild astringency. Although rose hips are credited with the ability to treat all kinds of ailments, scientific research has focused on their anti-inflammatory and pain-management properties. Rose hip tea can be found in tea bags or as a loose tea.

Chamomile Tea

With its mildly floral flavor and soothing taste, chamomile tea is the perfect prescription for insomnia and mild anxiety. Chamomile’s usefulness as a sleep aid is thought to be a result of apigenin, a flavonoid found in chamomile that binds it to benzodiazepine receptors in the brain. Chamomile is also associated with relief of inflammatory conditions, digestive issues, and eczema. Chamomile tea can be purchased as loose flowers or in bagged form.

To detox or not to detox?

If you’re committed to trying a detox tea, it’s a good idea to read as many product reviews as you can, because there will be some variation in quality depending on the company. And it’s best to refrain from basing your decision on the celebrity or spokesperson selling the detox tea.
After all, you don’t know for sure if they even use the product. It’s always a great idea to talk to your doctor or a registered dietitian before embarking on a cleanse; they’ll be able to make recommendations based on your personal health history.

Categories
Nutrition x Advice

Your Guide To Gluten-Free Eating (And Why You Shouldn’t Give Up Gluten If You Don’t Have To)

With more Americans eating a gluten-free diet than ever before, it’s hard not to wonder whether you should be following in their footsteps. Gluten-free advocates praise the positive effect this diet has had on their lives, crediting it with curing everything from gastrointestinal issues to skin rashes and migraines.
But is a gluten-free diet all it’s cracked up to be? The answer depends on several factors, including the presence of celiac disease or non-celiac gluten sensitivity, and what a gluten-free diet allows (and forbids) in terms of what you can regularly eat.

What is gluten?

Gluten is a protein found in wheat, barley, oats, spelt, and rye. Gluten is a very elastic protein, and when those proteins connect with one another they become very stretchy. Slice into a loaf of bread and you’re likely to see plenty of air bubbles; these are a result of gluten proteins stretching and then hardening as the bread is baked.
There are two groups of proteins that make up gluten as a whole: gliadins and glutenins.
Gliadins are a type of protein found specifically in the grass genus Triticum and are the active compound needed to make bread stretch and rise. Unfortunately, people who suffer from celiac disease are most sensitive to gliadins and are unable to tolerate them in even the smallest amounts.
Glutenins are another type of protein found in gluten. When water is added to wheat flour and kneaded, the glutenin and gliadin come together to produce cross-links of proteins that grow and become stronger the more the dough is worked. When yeast is added to wheat flour it creates gas bubbles that form holes in the bread as it bakes.
Because wheat gluten plays such an integral role in how bread is structured and baked, it can be extremely difficult to make things like bread, cake, and even muffins gluten-free without sacrificing a light texture.

Types of Gluten Intolerances and Sensitivities

Gluten issues fall into one of two categories, celiac disease and non-celiac gluten sensitivity (NCGS).

Celiac Disease

Celiac disease is an autoimmune disorder in which any gluten that is eaten attacks the small intestine by damaging the villi, the small finger-like structures that line the intestine and encourage nutrient absorption. If left untreated, celiac disease can eventually lead to serious health problems such as epilepsy or migraines, anemia, intestinal cancer, infertility, type 1 diabetes, multiple sclerosis, skin conditions, osteoporosis, and leaky gut syndrome (wherein toxins, peptides, and antibodies found in the intestine end up in your bloodstream).
The World Gastroenterology Organization has recognized three different kinds of celiac disease: classical, non-classical, and silent.
Classical celiac disease in adults is accompanied by symptoms such as diarrhea and foul-smelling stools that stem from nutrient malabsorption.
Non-classical celiac disease may be accompanied by the above malabsorption symptoms and less obvious symptoms such as anemia, persistent fatigue, tingling or numbness in the extremities, osteoporosis, vitamin deficiency, depression, anxiety, and itchy skin.
Silent celiac disease (also known as asymptomatic celiac disease) is much more difficult to diagnose because there are no overt symptoms to report even if there is significant damage to the small intestine. The Celiac Disease Foundation recommends first-degree relatives be tested if there is silent celiac disease present in a family, as there is a 1:10 chance it could be passed down through family members.

Symptoms of Celiac Disease

It’s important to note that symptoms of celiac disease can present themselves differently in children from the way they do in adults. Sue Newell is the operations manager for Education and Special Projects at the Canadian Celiac Association, and she notes that symptoms once thought of as a “classic” for adults—such as diarrhea and weight loss—are actually more likely to be seen in children suffering from celiac disease.
In fact, only one-third of adults are likely to experience diarrhea and will instead experience symptoms that are less clearly identifiable as celiac disease, such as anemia, fatigue, bone or joint pain, arthritis, liver disorders, depression, anxiety, canker sores, and missed periods.

Incidence of Celiac Disease: A Worldwide Health Issue

Studies have shown that there is a definite rise in the incidence of celiac disease during the last half of the 20th century, although medical experts aren’t in total agreement as to how this has happened. One aspect of this phenomenon that experts can agree on is that celiac is actually a global issue.
[pullquote align=”center”]“One of the biggest barriers is getting celiac disease onto the radar of primary care physicians, including the fact that the classic presentation they might be thinking about is not the most common presentation today.”
—Sue Newell[/pullquote]
Celiac disease used to be attributed to the gluten found in Western cuisine, but Newell says “that researchers found celiac all over the world once they started looking for it. Originally [it was] thought to be a European disease, [but] North Africa has the highest rate of disease. Celiac disease is also common in some areas of Pakistan, India, and China based on the amount of gluten present in the typical diets.”

Changes in Wheat Processing

Changes in how wheat is grown in the United States have been hypothesized as a possible cause for the rise in celiac disease over the last 50 years. The theory is that wheat breeding—the practice of refining and developing wheat so that it has a larger crop yield and is more resistant to disease and pests—has created wheat with a higher gluten content than in the past.
But recent studies have disproven this idea, and researchers have hypothesized that an increase in wheat and gluten consumption over the past half-century is more likely to be the culprit.

A New Kind of Testing Method

Testing for celiac disease used to mean undergoing a biopsy of the small intestine, an invasive procedure that would determine whether the individual had celiac disease. There is now a celiac screening blood test that can determine whether a biopsy is needed (although a biopsy of the small intestine is often recommended still because of a 10 percent possibility of a false-positive result with the blood test).
Newell offers this advice for anyone contemplating a screening test:

If someone thinks they have a problem with gluten, their first step should be a screening test for celiac disease. This test is only valid if someone is eating a normal gluten diet. It measures antibodies produced when someone with celiac disease eats gluten. People who go gluten-free first must go back on gluten for a period of weeks to months to be screened. This gluten challenge is frequently an extremely uncomfortable experience.

Although celiac disease screening has often improved the lives of those who have undergone the test, it’s been an uphill battle to increase public awareness about the disease. Newell says there is still a long way to go:

I think there is no question that the rise in awareness has made diagnosis more likely, but it appears that more than 80 percent of the people with celiac disease remain undiagnosed. One of the biggest barriers is getting celiac disease onto the radar of primary care physicians, including the fact that the classic presentation they might be thinking about is not the most common presentation today.

Who should be screened for celiac disease?

If you have a first-degree relative (such as a parent, child, or sibling) who suffers from celiac disease, it’s definitely a wise decision to get screened, even if you don’t have any noticeable symptoms. Whereas the general public has about a 1 in 100 chance of developing celiac disease, a first-degree relative has a 10 percent likelihood of developing the disease.
Other risk factors that make someone a good candidate for screening include a lingering and unexplained ongoing illness or an autoimmune disorder such as type 1 diabetes or arthritis. Children with Down syndrome, Turner syndrome, and Williams syndrome have also shown a greater likelihood of having celiac disease.

Non-Celiac Gluten Sensitivity

Some people may notice unpleasant physical side effects after eating gluten, including the more obvious symptoms of gastrointestinal distress and less recognizable symptoms such as headaches, fatigue, and itchy skin. An important difference between celiac disease and NCGS is that NCGS does not involve the damage to the small intestine that is found in celiac disease.
Cases of NCGS appear to be on the rise, although Newell stresses that they “remain a diagnosis of exclusion because there are no reliable biomarkers, despite extensive research into the matter. Studies are suggesting that there NCGS may be caused by several distinct issues, including sensitivity to a different component of wheat and an issue with FODMAPs. Both of those conditions can be improved with a gluten-free diet.” (FODMAPs, by the way, are a series of short-chain carbohydrates that can be difficult for your gut to digest and can potentially cause irritable bowel symptoms to flare up.)

How should you treat NCGS?

Getting screened for celiac disease should be the first step when seeking treatment options for NCGS. If your results come back negative, specialists do not recommend a gluten-free diet but instead suggest discussing further dietary options with your doctor or a dietician. NCGS is still relatively misunderstood by the medical community, which means that treatment plans are often complex and may have nothing to do with the inclusion of gluten in your diet.

Why Cutting out Gluten Isn’t Always the Best Solution

Cutting out gluten may seem like an easy fix for what ails you, but it may actually do more harm to your body than good.
Newell explains that “the primary risk of harm comes from the nature of a gluten-free diet. Gluten-free flour is rarely enriched, unlike wheat flour. Many of the common flours are not whole grain and contain low fiber. In order to make a product that has a reasonable taste and mouthfeel, manufacturers often need to add extra eggs, fat, and sugar. Since the products are frequently much smaller than their wheat counterparts, people tend to overeat.”
She adds that “some people eliminate grain-based and highly processed foods from their diet to make it gluten-free. If they don’t add gluten-free equivalents, then they may end up with a healthier diet, but this not the most common form of a ‘gluten-free diet.’”

If you’re convinced gluten-free is the way to go, just what should you be eating?

Quinoa

Quinoa is a naturally gluten-free seed that comes from a grass and can be made into flour and used to make pasta and bread or as the base for pilafs or grain salads. The Gluten Free Society recommends quinoa for its taste and versatility but cautions those with celiac disease to be extra careful when reading food packaging to make sure it hasn’t come in contact with other gluten-containing grains.

Beans

Beans are a fantastic source of dietary fiber and are also naturally gluten-free, which makes them a fantastic option for salads, soups, and more. Make sure you read the labels, though, as some beans may contain traces of wheat or soy due to cross-contamination. Beyond Celiac also cautions against buying dried beans from bulk food stores.

Fruits and Vegetables

Fruits and vegetables are fair game for those eating a gluten-free diet and are recommended for their high amounts of fiber, vitamins, and minerals. Make sure to read the labels on frozen or prepared produce and avoid buying dried fruit from bulk stores to avoid cross-contamination.

Non-Wheat Flours

If you’re a home baker, you might feel frustrated by the differences between flour containing gluten and flour without it. Gluten-free flours can’t replicate the real thing very closely, but there are gluten-free options you can experiment with. White rice flour, chickpea flour, and buckwheat flour are all great flours to begin experimenting with.

Xanthan Gum

Xanthan gum might sound like an exotic ingredient, but chances are you’ve eaten this common gluten-free food additive many, many times. Xanthan gum can be used as a thickener, binder, and stabilizer in gluten-free baking in an effort to avoid a rock-hard texture and an overly dense crumb. Xanthan gum can be purchased in specialty shops, natural food stores, and online.

Sneaky Foods to Avoid When Eating Gluten-Free

Soy Sauce

Soy sauce is made from fermented black beans and wheat, which makes it unsafe for people with celiac disease. Reach for tamari instead (always checking the label to make sure it’s gluten-free), which has such a similar taste to soy sauce that you might not even notice the difference.

Seitan

Nicknamed “wheat meat,” this meat analogue is literally made of wheat. Stick to tofu if you’re in the mood for vegetarian protein, and as always, read the label.

Beer

Most beer is made from wheat and barley, which sadly makes it a bad choice for those suffering from celiac disease. The good news? Gluten-free beers are now widely available, and some small craft beer breweries have gone completely gluten-free in production and processing.

The Bottom Line

Experts agree that going gluten-free isn’t a great option unless you suffer from celiac disease. If you’re unsure or worried about the potential implications of this chronic disease, it’s important to talk to your doctor about getting screened.
By embarking on an unnecessary gluten-free diet, you risk eliminating major nutrients from the foods you would normally enjoy—as well as paying more for products specifically labeled as gluten-free. Make an appointment to talk with your doctor if you’re worried about gluten, and you can move forward with your treatment confident that you’re working with a professional.

Categories
In the Kitchen Nosh

Handling Food Waste Like A Pro: How To Get Creative With Food Scraps In The Kitchen

Food waste is a major issue in the United States. In fact, recent data collected by the United States Department of Agriculture (USDA) estimates that between 30 and 40 percent of all food ends up in municipal landfills. Not only could food that winds up wasted be used to feed families who are in need of nutritious food, but the process of decomposition results in the buildup and release of methane gas that makes American landfills the third largest source of methane gas emissions in the country.
Although the stats appear dire, the USDA has developed an initiative called the U.S. Food Waste Challenge, a program that encourages food processors and distributors, grocery stores, industry groups, NGOs, and government bodies to improve their food management systems in order to lower the amount of food waste in our landfills. On an individual basis, the Environmental Protection Agency has released a set of very helpful guidelines to help the public reduce food waste at home that includes a guide to composting, ways to support your community food bank, and meal-planning tips.

Food Scrap Inspiration From the Professional Kitchen

Restaurant kitchens are great examples of how food scraps can be used to their full potential. Tim Harris has been a professional chef for 20 years, working in restaurants and as a private chef, and throughout his training and career he’s learned all about the importance of using food scraps in the kitchen.
“In the best professional kitchens there are very little food scraps,” he says. “Leaving meat on the bone during any butchery is an indicator of your inability. …Vegetable stems and trimmings like asparagus and broccoli are puréed into soup or maybe dried as garnish. It’s about squeezing every cent out of every ingredient.”
Harris even had the opportunity to work under Jacques Pepin, who he says would “wipe that little extra bit of egg white out of each half of the egg shell with his finger tip” because “every dozen eggs has an extra egg white stuck in the shell.”

General Tips for Preventing Food Waste

There are many ways to reduce the amount of food waste in your kitchen. Harris says his number one tip is to “shop more often to reduce spoilage. Plan to use things before you buy them and they won’t end up as science experiments in the back of the fridge.”
It’s also important to learn the difference between “sell by,” “expiry,” and “best before” dates as confusion surrounding these terms can lead to perfectly good food being thrown out before it has actually spoiled. According to the USDA’s “Food Product Dating” resource

  • A “Best if Used By/Before” indicates when a product will be of best flavor or quality. It is not a purchase or safety date.
  • A “Sell-By” date tells the store how long to display the product for sale for inventory management. It is not a safety date.
  • A “Use-By” date is the last date recommended for the use of the product while at peak quality. It is not a safety date except in certain uses on infant formula packaging.

You can learn more about what these terms mean—and how to distinguish actual expiration dates for various products here.
Keeping a whiteboard or notepad by the refrigerator and keeping stock of items as they run out will also help prevent over-shopping and doubling up on items you already have.

Get involved with composting.

It’s easy to set up a bin for composting food scraps and yard waste, especially if you have access to a backyard. Check with your local municipality to see if they have set up composting programs for apartment buildings and condominiums. City-wide composting programs are a growing initiative across the country and help to cut down on food waste in landfills.
If you’re worried about the smell from storing compostable goods on your kitchen counter, there are many indoor compost pails that are made to prevent the emission of strong odors. Another option is to freeze compost until you’re ready to dispose of it.

Get souper creative with food scraps.

Next time you’re faced with a crisper full of vegetable odds and ends or leftover cooked vegetables, add them to a kitchen sink–style veggie soup. Those last remaining bits of meat on a rotisserie chicken or steak attached to the bone will add depth to any soup, so throw in the whole thing (bones and all) and remove the bones before serving for an extra-savory flavor.
Salad leaves (with or without dressing) can also be used to make a quick yet deliciously light soup. Just blend together the salad greens with vegetable stock, Greek yogurt, or crème fraiche, and salt and pepper to taste. For best results, make your stock or broth from scratch using food scraps.

Making Homemade Stock or Broth From Leftovers

According to Harris, one of his favorite culinary experiences was with a Thai chef who had worked in embassies almost her entire career and would often eat the leftover food from functions and galas. “She once took the skin of a salmon I butchered and along with a couple limes, fish sauce, coriander, and chilies made a broth that blew my mind,” he says.
Homemade stocks and broths are an ideal way to use up food scraps in the kitchen. Not only can you use fresh scraps, but you can freeze stems and peels as you cook for use in future stocks or broths.
Harris offers many suggestions for ingredients that should be saved for this purpose:

Any gristle, silver skin, or cartilage is used to enrich a sauce of stock before being discarded. Trimmings of carrot, onion, celery, leek, garlic, fennel, tomatoes, et cetera are all saved for stock and every bone removed ends up in there too.

If you use Parmigiano-Reggiano cheese, save the rinds in your freezer for stocks, risottos, and pasta sauces (just make to remove the rind before eating). Some ingredients are too strongly flavored to include in a stock or broth recipe, though, so beware of using the flesh of starchier squash, bok choy (in large amounts), cabbage, broccoli, collard greens, kohlrabi, spicy chili peppers, radishes, fresh rosemary, and turnips.