Category: In the Kitchen

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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).

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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

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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.

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In the Kitchen Nosh

Cooking With Cauliflower (And A Roasted Cauliflower Recipe To Fall In Love With)

Cauliflower has been enjoying a lasting resurgence in popularity over the past year and has become a permanent fixture on social media channels and food blogs all over the world. Although cauliflower has become a replacement for all kinds of traditionally carb-loaded foods such as rice, pizza crusts, and even mashed potatoes, it truly shines as an ingredient when it’s tossed with herbs and spices, then roasted.

Why You Should Be Loving Cauliflower

Pleasantly nutty with a mild cabbage-like flavor, cauliflower can be roasted, riced, boiled, puréed, steamed, or mashed in place of potatoes. Next time you’re in the mood for a pasta bake, substitute the noodles with roasted or steamed cauliflower for a gluten-free riff on your favorite recipe. Cauliflower can also be a good starch-alternative if you follow a plant-based diet that’s high in carbs seeing as a single cup of steamed cauliflower contains only 2.7 grams of carbohydrates.
From a nutritional standpoint, cauliflower is very low in calories (a single cup of boiled cauliflower contains only 14 calories), contains a negligible amount of fat, and is an excellent source of vitamin C.

Roasted Cauliflower

Roasting cauliflower brings out the vegetable’s deeply nutty and mildly sweet flavors. Spices such as cumin, coriander, and za’atar add an earthiness inspired by Middle Eastern cuisine. Leftover roasted cauliflower is delicious tucked into a pita or as the base for vegan tacos.

Serves: 4 people as a side or 2 people as a main

Ingredients:

  • 1 medium-sized head of cauliflower
  • 3 cloves of garlic, finely minced
  • 3 Tbsp. olive oil
  • 2 Tbsp. lemon juice
  • 2 tsp. cumin
  • 1 tsp. coriander
  • 2 tsp. za’atar*
  • ½ tsp. chili flakes (or more if you like plenty of spice)
  • 1 tsp. kosher salt
  • 3 Tbsp. slivered almonds
  • ¼ cup cilantro or parsley, finely chopped

*Za’atar is a Middle Eastern spice blend made up of thyme, sesame seeds, and ground sumac. It can be found in many international, Middle Eastern, or Greek grocery stores or online. Substitute a basic Italian seasoning blend for za’atar if you prefer.

Special Equipment:

  • Large bowl
  • Small bowl
  • Paring knife
  • Measuring spoons
  • Baking sheet
  • Parchment paper
  • Skillet

Method:

  1. Preheat the oven to 375°F.
  2. Using a paring knife, trim the cauliflower of any tough green stalks. Cut the cauliflower into 1-inch pieces and transfer to a large bowl.
  3. In a small bowl whisk together the olive oil, lemon juice, cumin, coriander, za’atar, chili flakes, and salt. Drizzle this mixture over the cauliflower pieces and toss to ensure an even coat (use your hands or a large wooden spoon).
  4. Line a standard-sized baking sheet with parchment paper. Pour the cauliflower and marinade onto the baking sheet and spread out into a single layer.
  5. Roast the cauliflower for 30 to 40 minutes or until browned, stirring every 10 minutes to ensure even roasting.
  6. While the cauliflower is cooking, the almonds can be toasted. Heat a skillet over medium heat and add the slivered almonds to the dry pan. Keep a very close eye on them and stir frequently as they will burn easily. The almonds will be done once they become fragrant and begin to brown in spots. Remove from the skillet onto a small plate to prevent further toasting.
  7. To serve the roasted cauliflower, transfer to a large serving dish and sprinkle with the toasted almonds and cilantro or parsley and drizzle with tahini and yogurt sauce (see below). Serve hot or at room temperature.

Tahini and Yogurt Sauce

In addition to being the perfect roasted cauliflower condiment, this super creamy tahini and yogurt sauce can be used as a dip for veggies, spread onto a sandwich with sprouts and grated carrots, or drizzled over sweet potato wedges. While this recipe will keep in the fridge for up to four days, be warned the garlic flavor becomes more pronounced over time.

Ingredients:

  • 1 cup of plain yogurt (2 percent fat is ideal)
  • 3 Tbsp. tahini
  • 2 cloves of garlic, finely minced
  • 2 Tbsp. lemon juice
  • 1 tsp. smoked paprika
  • Kosher salt, to taste
  • Water

Method:

Whisk together all of the ingredients in a small bowl until smooth, adding cold water one tablespoon at a time until the sauce can easily be drizzled over the roasted cauliflower.

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In the Kitchen Nosh

4 Tricks For Flavoring Your Coffee And Tea (Without The Added Sugar)

Sugar and flavored creamers may take your coffee or tea up a notch, and there’s no denying the appeal of a sweet addition to your favorite hot beverage. But while a single cup of coffee or tea with creamer or plain old sugar doesn’t sound that bad, when you multiply the contents of your go-to sweeter by the number of coffees you consume each day, week, or month, the amount of sugar (and—if you use nondairy creamer—additives) really begins to add up. Beyond that, few of people know exactly what nondairy creamer is or how much sugar it contains.
Want to give up the cream(er) and sugar, but need to keep it sweet? These tips will have you adding plenty of flavor while keeping your hot beverages healthy, meaning you’ll be drinking unsweetened and creamer-free coffee and tea in no time!

The Ugly Truth About Nondairy Creamer

Many popular nondairy creamer brands hide behind the guise that their particular product is made from soy, almond, or rice milk and therefore has something to offer nutritionally. What they aren’t being transparent about is that most of these creamers are full of hydrogenated vegetable oil, corn syrup, and carrageenan (a food stabilizer that has been linked to inflammation and gastrointestinal issues). If you’re a fan of nondairy creamers because you have a lactose allergy or follow a vegan diet, you’ll also want to read labels to make sure your creamer of choice doesn’t contain sodium caseinate, which is actually a milk protein.
Sugar content can also be surprisingly high in creamers. Some brands contain up to 7 grams of sugar per serving! The good news? There are plenty of ways to sweeten your coffee or tea without having to rely on nondairy creamers.

4 Sugar-Free Ideas for Sweetening Your Coffee or Tea

1. Add cinnamon to your coffee grounds.

You’d be surprised by how much sweetness the incorporation of cinnamon into your grounds actually adds to your coffee. Instead of trying to stir a small amount of cinnamon into brewed coffee (which will just result in a frustrating clump of cinnamon floating on top of the coffee), try adding ⅛ teaspoon of cinnamon per cup to your coffee grounds before turning on your coffee maker. The result? A smooth cup of coffee with a sweet hint of cinnamon.

2. Make your own creamer with coconut milk and vanilla.

If French vanilla creamer is your jam, try making your own coffee or tea creamer with a small amount of creamy coconut milk and a drop of vanilla. Use a tablespoon of coconut milk (from a can for a super-rich texture) and a drop of your best vanilla per cup of coffee or tea. For real luxury, heat a can of coconut milk over very low heat with half a vanilla bean for 10 minutes, making sure to scrape out the tiny vanilla seeds. Remove from the heat and allow the vanilla bean to steep for an hour before removing it from the coconut milk. DIY vanilla coconut milk creamer can be covered and refrigerated for up to a week.

3. Discover the a-peel of orange slices.

Thinly sliced orange adds a complex flavor to coffee, espresso, and tea (particularly black teas). Rinse the uncut orange under very hot water for a minute to remove bacteria and pesticide residue before using. Add the orange slice to your mug and pour hot coffee or tea over it for best flavor.

4. Cocoa brings a ton of chocolatey flavor.

Get all the rich flavor of a mocha or hot chocolate without the sugar by adding cocoa to your next cup of coffee. In a mug, make a slurry using up to a tablespoon of unsweetened cocoa powder whisked into a small amount of water, dairy, or nondairy milk. Pour the hot coffee into your mug and whisk vigorously with a fork, adding extra milk if desired.
[related article_ids=14876,430]

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In the Kitchen Nosh

Cook A Romantic Valentine’s Day Dinner (That’s Healthy And Delicious)

Valentine’s Day food doesn’t have to mean couple’s fondue and chocolate cake (there’s nothing like a cheese-hangover to get you in the mood for lovin’, am I right?).
Skip the busy restaurants this year and have a cozy, romantic date at home. The food will taste better and you won’t have to leave a tip at the end of the night. It’s easier than you think to create a healthy, budget-friendly meal that feels like a splurge (without the hefty price tag). Spend the money you’ll save on a nice bottle of wine or cheeky lingerie, both of which are so much more fun than yelling over the din of a crowded restaurant.
These recipes are simple enough for any beginner (yes, even the risotto!) but they look and taste like they were made by a gourmet chef.

Easy Roasted Portobello Mushroom Risotto

Yield: 2 to 3 servings

For the Roasted Portobello Mushrooms:

Note: this part of the recipe can be made up to three days in advance. Keep covered and refrigerated.

  • 3 portobello mushrooms, stalks removed and set aside
  • 1 Tbsp. olive oil
  • Kosher salt and freshly cracked black pepper
  • 2 to 3 sprigs of fresh thyme

Special Equipment:

  • Small roasting dish
  • Small spoon
  • Paper towel

Method:

  1. Preheat the oven to 375°F.
  2. Using a small spoon, remove the dark gills from the mushroom.
  3. Clean carefully with a damp paper towel, wiping along the top and bottom to remove any remaining grit.
  4. Place whole mushrooms in a glass baking dish and drizzle with olive oil and a generous amount of kosher salt and freshly cracked pepper. Arrange the sprigs of thyme on top of the mushrooms.
  5. Roast the mushrooms for 20 minutes before flipping them over and roasting for another 15 minutes.
  6. Remove the mushrooms from the oven and allow them to remain in the baking dish with any cooking liquid until you’re ready to use them in the risotto.
  7. If using later on, transfer the mushrooms and their liquid to a lidded container and refrigerate for up to three days.

For the Risotto:

  • 2 Tbsp. olive oil
  • 1 Tbsp. butter
  • 2 shallots, finely diced
  • 2 cloves of garlic, minced
  • 1 tsp. salt
  • Stalks from the portobello mushrooms, thinly sliced
  • 1 cup of white vermouth
  • 1 heaping cup Arborio rice
  • 4 to 5 cups mushroom stock OR vegetable stock
  • 3 sprigs fresh thyme, leaves removed from the woody stems
  • 1 cup grated parmesan OR Grana Padano + more for sprinkling on top of the risotto
  • 3 roasted portobello mushrooms, thinly sliced lengthwise and warmed
  • Kosher salt and freshly cracked pepper to taste
  • Fresh parsley, finely chopped

Special Equipment:

  • Large shallow saucepan
  • Chef’s knife
  • Cutting board
  • Measuring spoons and cups
  • Soup ladle
  • Cheese grater
  • Wooden spoon
  • Medium-sized saucepan

Method:

  1. Warm stock in a medium-sized saucepan until simmering, turn the heat down but keep the stock hot.
  2. Melt the butter and olive oil together in a large shallow saucepan over medium heat.
  3. Stir in the shallots, garlic, and salt. Sauté until translucent, stirring often.
  4. Add the Arborio rice to the pan and stir to coat with the butter, oil, shallot, and garlic mixture. Cook the rice for 2 to 3 minutes before adding the vermouth.
  5. Turn the heat down to medium-low. Stir the rice and vermouth gently but constantly, until the rice begins to absorb the vermouth.
  6. Once the rice has absorbed most of the vermouth you can begin to add the warm stock, one ladle-full at a time. The goal is to stir each ladle-full of stock into the rice until it has been incorporated, then add another ladle-full.
  7. Taste frequently; the rice should be al dente (tender but firm) when it’s done cooking.
  8. As the last bit of stock is used, stir in the thyme leaves, grated cheese, kosher salt, and freshly cracked black pepper to taste.
  9. Portion the hot risotto into shallow bowls. Top with thinly sliced portobello mushrooms, extra grated cheese, and fresh parsley before serving.

Raspberry and Cherry Frozen Greek Yogurt

Yield: 4 Servings

Ingredients:

  • 2 cups frozen raspberries
  • 1 cup frozen cherries
  • 1 ½ cups vanilla Greek yogurt
  • ¼ cup honey
  • Pinch of salt
  • Dark chocolate bar, cold (keep in fridge or freezer)

Special Equipment:

  • Measuring cups
  • Food processor
  • Spatula
  • Plastic or glass lidded container
  • Ice cream scoop
  • Vegetable peeler

Method:

  1. Place the frozen raspberries, cherries, and vanilla Greek yogurt in the food processor. Pulse for a few seconds, on and off, scraping down the sides with a spatula until the mixture begins to come together.
  2. Add the honey and pinch of salt and blitz until completely combined and smooth.
  3. Transfer to a lidded container and freeze for at least 3 hours before serving.
  4. Scoop into small serving bowls before adding dark chocolate shavings.
  5. To make dark chocolate shavings, carefully use a vegetable peeler on the thin edge of the chocolate bar. To prevent the shavings from melting, shave the chocolate right onto the frozen yogurt and enjoy!
Categories
In the Kitchen Nosh

2 Guilt-Free Super Bowl Snack Recipes That Are Perfect For Game Day

Whether you’re a fan of the Philadelphia Eagles, are rooting for the Patriots, or are just going to be there for the food and advertisements, the last thing you should be worrying about at a Super Bowl party is the calories in your go-to guilty-pleasure snack. Enjoy some classic crowd-pleasers in moderation (pigs in a blanket, anyone?) and while you’re at it, try these tasty riffs on traditional fan favorites too.
Perfect party food can definitely be delicious while still scoring a nutritional touchdown!

Twice-Baked Mini Potatoes (With All Your Favorite Game-Day Fixings)

Yield: 24 miniature baked potatoes

Ingredients:

  • 24 mini potatoes (red, white, and purple potatoes all work well)
  • 1 Tbsp. olive oil
  • 2 tsp. kosher salt
  • 2 Tbsp. unsalted butter, melted
  • ¼ cup Greek yogurt
  • 2 Tbsp. sour cream
  • 5 strips of bacon, cooked until crispy and drained of excess fat
  • 10 oz frozen spinach, completely thawed and drained of moisture
  • ¼ cup chives, finely chopped
  • 2 ½ oz aged cheddar, grated
  • Kosher salt and freshly ground white pepper to taste
  • Pinch of cayenne pepper

Special Equipment:

  • Large baking sheet
  • Parchment paper or Silpat non-stick baking mat
  • Large bowl
  • Sharp chef’s knife
  • Skillet (for cooking bacon)
  • Melon baller
  • Wooden spoon
  • Cutting board
  • Measuring cups and spoons
  • Handheld potato masher (optional)
  • Cheese grater
  • Two small spoons

Method:

  1. Preheat the oven to 375°F and line a large baking sheet with parchment paper or a Silpat non-stick baking mat.
  2. Place the mini potatoes in a large bowl and evenly coat with the olive oil and kosher salt.
  3. Transfer the oil-coated potatoes to the baking sheet and roast for 45 to 60 minutes or until a knife can easily be inserted into even the largest potatoes.
  4. Remove from the oven and allow the potatoes to cool slightly. Leave the oven on as you’ll be using at again shortly.
  5. Using a melon baller, scoop the flesh out of each potato so that they are all hollowed out but have sturdy bottoms and sides. Place the scooped flesh in the large bowl used for coating the potatoes.
  6. Add the melted butter, Greek yogurt, and sour cream to the potato flesh and mash until relatively smooth with either a wooden spoon or a handheld potato masher (these mini baked potatoes are supposed to be on the rustic side, so you don’t have to mash them until they’re completely smooth).
  7. Crumble the bacon into the potatoes and add the thawed and drained spinach, chives, and aged cheddar.
  8. Mix together until well combined. Taste for seasonings and add the kosher salt, white pepper, and cayenne to taste.
  9. Use two small spoons to refill the potato skins with the potato mixture.
  10. Bake at 375°F for 25 minutes or until warmed through and nicely browned on the top.

Creamy Eggplant Dip With Tahini

Luxurious yet light thanks to the inclusion of roasted eggplant and Greek yogurt, this dip will quickly become a party favorite. Serve at room temperature with pita chips or crudités.

Servings: 4 to 6

Ingredients:

  • 1 large or 2 medium-sized eggplants
  • 3 Tbsp. tahini
  • ¼ cup Greek yogurt
  • 1 Tbsp. olive oil + more for drizzling
  • 1 or 2 cloves of garlic, finely minced
  • Juice of ½ lemon
  • 1 tsp. kosher salt

Suggested Toppings:

  • Fresh parsley, mint, or cilantro
  • Pomegranate seeds
  • Pickled red onions
  • Feta cheese
  • Roasted sesame seeds or pine nuts
  • Diced tomatoes and cucumbers
  • Shredded red cabbage

Special Equipment:

  • Glass baking dish
  • Tongs
  • Measuring cups and spoons
  • Fork
  • Sharp knife
  • Cutting board
  • Spoon
  • Medium-sized bowl for serving

Method:

  1. Preheat the oven to 425°F.
  2. Pierce the whole eggplant all over with a fork or the tip of a sharp knife.
  3. Place on a glass baking dish and roast for 60 to 75 minutes, checking in at the one-hour mark. When the eggplant is done it will look very shriveled and burnt—that’s when you know it’s fully roasted.
  4. Scoop the very soft eggplant flesh out of the charred skin into a large bowl using a spoon.
  5. Add the tahini, Greek yogurt, 1 tablespoon of olive oil, garlic, lemon juice, and kosher salt.
  6. Using a fork, whip the ingredients together until the mixture is smooth. The whipped eggplant will take on a pudding-like texture resulting in dip that’s both creamy and fluffy.
  7. Transfer to a medium-sized bowl and serve at room temperature, drizzled with extra olive oil.
  8. Finish by piling the garnishes of your choice high on top!
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In the Kitchen Nosh

How To Make Kimchi At Home (Like A Pro)

If you’ve ever wandered [linkbuilder id=”5407″ text=”the grocery store”] in search of kimchi, only to wonder to yourself whether it would be difficult to make at home, you aren’t alone. For the longest time, I assumed kimchi would be difficult—if not impossible—to make from scratch. After all, fermentation seems like a process best left to the experts!
That said, the first time I made kimchi I was astounded by how easy it was, and before I knew it, I was making homemade kimchi for all my friends and family. I promise you, kimchi is one condiment that can be made by anyone, regardless of their skill level.

Why the hype about kimchi?

Besides kimchi’s amazing spicy and tangy flavor and its mile-long list of list of uses (with rice, in stews and soups, folded into scrambled eggs, tucked into grilled cheese sandwiches, etc.), kimchi is prized for its nutritional properties. High in vitamins A, C, and K, kimchi is also an excellent source of dietary fiber and manganese. As a fermented food, kimchi provides plenty of probiotics and has been studied for its uses as an anticancer agent and promoter of gut health.

About the Fermentation Process

Kimchi is a particularly good place to start when considering home fermentation projects because it relies on a lacto-fermentation process. Lacto-fermentation occurs after harmful bacteria are destroyed by salt, at which point the good Lactobacillus bacteria takes over and turns naturally-occurring sugars into lactic acid. The lactic acid works to preserve the cabbage mixture and produce the wonderful and deeply umami signature flavor of lacto-fermented foods such as pickles, sauerkraut, and kombucha (all of which make great home fermentation projects!).

Easy Kimchi

This basic recipe for kimchi is great for those just beginning to experiment with home fermentation. Once you’ve mastered this recipe you can add any number of tasty ingredients including Korean salted shrimp, kelp powder, various types of cabbage and onions, and different sources of heat.

Ingredients:

  • 1 head of Napa cabbage (about 2 pounds)
  • ⅓ to ½ cup kosher salt
  • 2 Tbsp. fresh ginger, grated
  • 1 Tbsp. garlic, grated
  • 1 tsp. white sugar
  • 3 Tbsp. water
  • 2 to 3 Tbsp. Korean red pepper flakes (gochugaru)
  • 1 large daikon radish, peeled
  • 2 carrots, peeled
  • 2 bunches of scallions, white and green parts sliced into 1-inch pieces

Special Equipment:

  • Cutting board
  • Sharp chef’s knife
  • Large bowl
  • Small bowl
  • Plate
  • Jarred or canned goods (to use as weights)
  • Colander
  • Box grater OR food processor with grater attachment
  • Latex or nitrile gloves
  • 2-quart wide mouth glass jar with lid

Instructions:

  1. Slice the Napa cabbage in half lengthwise and cut into 2-inch pieces. Transfer to a large bowl.
  2. Rub the kosher salt into the Napa cabbage in a gentle massaging motion until the cabbage begins to soften.
  3. Add enough cold water to cover the cabbage.
  4. Use a plate to push the cabbage down.
  5. Use a couple of jarred or canned goods to weigh the plate down.
  6. Allow the Napa cabbage to sit for 2 hours before rinsing 3 to 4 times with cold water to remove the salt water.
  7. Transfer the cabbage to a colander and allow to drain as you prepare the rest of the vegetables for the kimchi.
  8. Using a box grater or a food processor with a grater attachment, grate the daikon radish and carrots into the large bowl.
  9. Stir the scallions into the daikon and radish mixture.
  10. In a small bowl combine the fresh ginger, garlic, sugar, and water to form a paste.
  11. Add the Korean red pepper flakes, using more or less depending on how spicy you like your kimchi.
  12. Mix the drained cabbage back into the big bowl with the other vegetables.
  13. Pour the kimchi paste over the bowl of Napa cabbage, carrots, and scallions.
  14. Put on the gloves and use your hands to thoroughly combine the kimchi paste with the vegetables.
  15. Pack the kimchi tightly into a 2-quart wide mouth mason jar, making sure to leave an inch of space at the top of the jar.
  16. Allow the kimchi to ferment at room temperature for anywhere from 1 to 5 days. Note: Any bubbling action you might observe is normal.
  17. Use a clean spoon to press down on the kimchi every day, using this opportunity to taste and smell the kimchi.
  18. When the kimchi is fermented to your liking, transfer to the fridge and allow it to age for at least 1 week before eating.

Once the kimchi is in the fridge it can be used for up to one year—just make sure it’s kept cool and away from oxygen.
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Categories
In the Kitchen Nosh

Why You Need An Instant Pot Immediately (And A Healthy Recipe To Get You Started)

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

In case you haven’t heard, the Instant Pot is the best kitchen invention since sliced bread. This multi-purpose appliance has a wide array of features including pressure cooking, slow cooking, a rice cooker, a yogurt maker, and an egg cooker, as well as a sauté function, steamer, and warmer.
If you love making food but need to save on space, or if you adore home cooking but are short on time, the Instant Pot is about to become your best friend!

Pressure Cooking 101

Pressure cooking is ideal for ingredients that normally take hours or even a full day to cook. In fact, the Instant Pot pressure cooker setting can shorten cooking times by up to 70 percent. Dried beans, lentils, hearty grains such as barley and wheat berries, beets, and hearty root vegetables no longer take up valuable stovetop real estate and their cooking times are reduced by hours.
The Instant Pot’s pressure cooking seal also prevents smells from permeating your home, making it the perfect appliance to have on in the background while you relax before dinner.

A Few Words of Pressure Cooker Warning

The internal temperature of an Instant Pot’s pressure cooker setting isn’t hot enough to properly sterilize jars for home canning, which is a potential drawback for home canning aficionados. Delicate foods such as flaky white fish, pastries, and baby greens will also fare for the worst when cooked in a pressure cooker.

Instant Pot Tips to Have You Cooking Like a Pro

  • Add an additional 10 to 20 minutes of time to your total recipe when using an Instant Pot as it needs to preheat and cool down before opening.
  • Grains and beans can be cooked in an Instant Pot without any additional soaking time.
  • It’s important to have at least a half a cup of water, stock, or broth in your Instant Pot at all times.
  • Likewise, don’t overfill an Instant Pot! If you’re cooking with ingredients that expand, such as grains or beans, make sure it’s only filled halfway.
  • If you already have an arsenal of pressure cooker recipes, they can still be cooked in an Instant Pot, just use this handy conversion chart.

Instant Pot Black Bean Soup (With Topping Suggestions)

This recipe for black bean soup requires very little prep and comes together quickly. Leftover soup makes a filling and healthy weekday lunch and individual servings can be frozen for up to three months. This soup will thicken up considerably after it cools, making it perfect for reheating the next day. Use the topping suggested below or make up your own. The only limit is your taste and imagination!

Active Time: 20 Minutes

Total Time: 60 Minutes

Servings: 6 to 8

Special Equipment:

  • Instant Pot
  • Sharp knife for chopping vegetables
  • Measuring cups and spoons

Ingredients:

  • 1 Tbsp. olive oil
  • 1 medium-sized red or white onion, finely diced
  • 1 green pepper, cut into thin strips and diced
  • 2 carrots, peeled and finely diced
  • 1 small zucchini, finely diced
  • 2 large stalks of celery, cut into very thin half-moons
  • 1 Tbsp. cumin
  • 1 Tbsp. smoked paprika
  • 1 to 2 Tbsp. chili powder
  • 1 tsp. kosher or sea salt
  • 3 bay leaves
  • 1 lb black beans, dried
  • One 14.5 ounce can of diced tomatoes in their juices
  • 6 cups vegetable or chicken stock
  • Freshly cracked pepper and kosher salt to taste

Toppings:

  • Avocado, diced
  • Regular or turkey bacon, crumbled
  • Cheddar or Monterey Jack, shredded
  • Cotija or mild feta cheese, crumbled
  • Chicken or pork, shredded
  • Pico de gallo
  • Roasted vegetables
  • Charred corn
  • Pickled red onions or radishes
  • Greek yogurt or sour cream

Method:

  1. Cook the onion, green pepper, carrots, zucchini, and celery in the olive oil until softened using the Instant Pot’s sauté function (note: if using the Instant Pot IP-LUX60 select the “Normal” heat level for sautéing).
  2. Add the cumin, smoked paprika, and chili powder to the vegetables and stir until they’re evenly coated with the spice mixture.
  3. Stir in the dried black beans, canned tomatoes, vegetable stock, and bay leaves.
  4. Set the Instant Pot to manual high pressure and cook the soup for 40 minutes. Allow the pressure to naturally release which, depending on your Instant Pot, can take 15 to 20 minutes.
  5. Once the Instant Pot has depressurized, carefully remove the bay leaves with kitchen tongs or a slotted spoon.
  6. Top and serve immediately or allow to come to room temperature before storing in the fridge or freezer.