bugs in your frappucino?

cochineal bugs | photo: Zyance

Starbucks has recently come under fire by vegetarians.  It turns out their strawberry flavored drinks have been changed.  They're using a new ingredient...cochineal extract.  That picture on the left is cochineal bugs.  They're used to make food coloring. Only pregnant females are used; their outer casings are crushed and  processed into food dye, producing a deep red color.

Also referred to as carmine, this  coloring agent has been known to cause severe allergies including urticaria and asthma.  There have also been reported cases of anaphylaxis.

Because it is made from bugs, it is considered a natural food substance and some companies use it in place of petro-chemically derived artificial colors.  Also because it is made from bugs, vegetarians do not eat cochineal.  And I believe this ingredient is considered non-kosher.   However it is appearing in a wider and wider range of foods including yogurts, ice cream, candies, and some beverages.  Cochineal is also finding it's way into cosmetics as a coloring agent.

While I know there are many cultures that eat bugs as part of their diet, they are high in protein, research has not shown that these other edible bugs carry the same allergic potential as the cochineal bug.  I also find it very irresponsible for Starbucks, which advertises that it can made vegetarian friendly drinks, would change it's ingredients without notifying it's consumers.  Even those who are not vegetarian may prefer not to ingest this substance.  And why cochineal in the first place?  There are fruit and vegetable based sources for red coloring such as beets or raspberries which could have been used instead.

Don't want to eat bugs?  Another good reason to read the label.

on my mind monday 3.12.12

newspaper | photo: mconnors

It's never the same two weeks in a row.  This is my snapshot of what I find interesting.  Information about health, nutrition, and/or holistic living.  Here's what's on my mind.


Well, it's Monday.  For growing numbers of people that means it's Meatless Monday.  Choosing to eat a meatless meal one day a week can have a positive environmental impact.  The Environmental Working Group has produced a brochure called Meat Eaters Guide To Climate Change and Health. It raises some interesting points including the fact that uneaten meat is responsible for 20% of greenhouse gases.  That ties in pretty heavily to Jonathan Bloom's latest column about not wasting meat.  Definitely something to think about when you're planning dinner.

Pi Day is coming.  For the geeks among us it's a fun celebration.  3.14159 is as far as I remember the value of Pi.  So this Wednesday, celebrate and have some pie.  I'm not sure what kind I'm going to make yet but I do know I'm going to be using my newfound perfect piecrust recipe.  Remember, it doesn't have to be sweet to be a pie, savory pies count too.

Ag Gag Rules - Apparently Iowa would rather consumers not know what really goes on in commercial agricultural operations.  They've just passed a bill, about to be signed into law by the Governor, that will allow for stiff punishment for anyone attempting to film operations without the owners permission.  Given the many videos that have come out of such efforts which show inhumane and in some cases barbaric treatment of these animals I can understand why the industry doesn't want them filmed.  It makes them look bad.  What I don't understand is why there is no big push to stop this behavior.  Instead of hiding it in the dark so consumers can see it, I believe our food system should be openly viewed by all so that consumers can understand where their food comes from and how it is produced.

Meat Nutrition Labeling - turns out that last week the USDA's required meat nutrition labeling started.  I suppose it's not a bad thing to have labels on the meat letting folks know how much is a serving and what the nutrition breakdown is.  But this label isn't complete.  In my opinion it would be better if it also let you know how the animal was raised.  What it was fed.  How much antibiotics were given to the animal during it's lifetime.  How much hormone?  These are all important factors that affect the quality of the meat but, more importantly, the health of the animal; ultimately that translates to your health.

Edible Packaging - Being touted as a possible way to reduce or eliminate plastic waste I think this has the potential to be a good idea.  Some of the challenges as I see it:  (a) are you really going to want to eat off the shelf edible containers after they've sat in the dust and been handled by who knows how many people?  (b) what exactly is the edible substance made from?  I'm not convinced that it won't be another suspicious food waste product disguised as GRAS  (c) will people really eat it?  I suppose if they don't the hope is that it will be biodegradable and break down more fully.


Tony Geraci is on a mission to reform school food and create a model that school cafeteria's all across the country can follow. Can't wait to see this film.

cauliflower in the garden

I'm very fortunate to live in an area where we have an extended growing season.  While I miss certain crops that need cold weather to grow well (like currants) I'm loving the veggies that come out of my garden.

This lovely picture is the purple cauliflower that is currently growing in the garden.  It's delicious and tastes just like the white cauliflower that we are all used to.  The purple color comes from anthocyanins, a highly active antioxidant.

As a cruciferous vegetable cauliflower is, of course, high in fiber.  It also provides excellent levels of vitamin C, K, and folate.  It's delicious steamed, baked, roasted, and can even be eaten raw.

The tastiness doesn't stop with the florets.  Those lovely leaves are also edible.  I often use them as a green vegetable in stir fry or sauteed with onions and garlic.  A friend of mine recently told me that he used his in place of kale to make cauliflower chips and they were delicious.  I love kale chips and so I'm going to have to try that with this batch of greens.

mediterranean rice salad

Recently I went to a party and I needed to bring a dish to share.  The food theme of the evening was Mediterranean.  Wanting to make something fresh and different (and more than just the typical hummus and pita or a Greek salad) I rummaged around in my pantry and put together this amazingly delicious rice salad.  One of the great things about this dish is that it makes use of fresh vegetables and fresh herbs.  I love salads like this, often preferring them the next day after the flavors have had a chance to meld and blend.

It was a big hit at the party and my family was rather disappointed that I didn't bring home more leftovers. I got two thumbs up from the kids (my personal taste testers) and they told me that I should definitely make it again.

Mediterranean Rice Salad

1 cup cherry tomatoes, quartered
1 red sweet bell pepper seeded and diced
4 spring onions, diced
3 ribs celery, diced
1 cup assorted olives, diced
1/4 cup sun dried tomatoes in oil, drained and diced
1/2 cup pine nuts
1 bunch parsley, de-stemmed* and minced
1tablespoon minced basil leaves
4 cups cooked basmati rice
2 tablespoons olive oil
1 tablespoon red wine vinegar
sea salt and fresh ground pepper to taste

Mix all ingredients together, toss well, let sit 2-3 hours for flavors to develop.

Delicious!

*When I de-stem herbs like parsley or cilantro I've learned a little trick that makes it very easy:

Leave the herbs bound together, wash well to clean and shake dry
Holding the stems use a chef's knife and chop at the leaves in a short brisk fashion moving down the stems
Rotate the stems and repeat on another side until all sides have been shaved
Remove band holding the stems together
Throw the stems in your compost bin
Pile chopped leaves together and mince

It probably took longer to write that than it takes to do it.  Once you do this you'll wonder why you ever de-stemmed leafy herbs any other way.

pc curried rice and beans

pressure cooker curried chickpeas and rice

I have a confession to make.  I've always been a little afraid of pressure cookers.  When I was growing up my mother didn't use one.  By the time I was exposed to them as a young adult the concept seemed a little scary.

Fast forward many years....my friend Emily at The Kindred Kitchen recently had me over for dinner.  She made an amazing dinner in her pressure cooker.  She was so confident, so calm, and it was all so delicious!  I was hooked and got my own.

When I talked to my mother about it she told me that her mother, my Grandma Katzy, had used a pressure cooker when she was growing up.  I asked my mother why she never used one.  She replied by sharing a story about my Nana, my father's mother, involving a pressure cooker.  Apparently in the middle of cooking dinner with the pressure cooker something went wrong and the lid blew off.  There was so much force involved that the lid embedded itself in the ceiling of Nana's apartment.  One can only imagine the horror and disbelief ... and what the kitchen must have looked like.  Mom wasn't exactly sure how Nana managed to get the lid out of the ceiling.  That was the end of pressure cooking as far as Nana was concerned.

Needless to say it was enough to convince my mother that she did not want to use a pressure cooker.  Ever.  Not having grown up around one neither did I.  Until now.  I've been experimenting with it and have discovered that I absolutely love it; it is rapidly becoming one of my favorite kitchen appliances.  Meats and vegetables are delicious, colorful, flavorful, and oh so tender.  The real prize-winning use however is for rice and beans, of all different flavor profiles.  It is so quick, so easy, and it comes out just right.  I absolutely love my pressure cooker and owe Emily a debt of gratitude for helping me to change my mind.  This recipe is based on one that she shared with me.

PC Curried Rice and Beans

1 cup chickpeas, picked over and rinsed
1 cup brown rice
1 medium onion, diced
2 cloves garlic, minced
2 tablespoons curry powder
2 cups vegetable broth
sea salt and fresh ground pepper to taste
1/2 cup chopped cilantro

In the morning set the chickpeas to soak in a pot of hot water

In the evening assemble your meal:

Drain and rinse the chickpeas
Heat the olive oil in the pressure cooker
Saute the onions and garlic for a few minutes until soft
Add the curry powder and stir for a moment
Add the rice and stir until the rice is coated
Add the broth, chickpeas, salt and pepper

Lock the lid in place and bring to high pressure
Reduce the heat but still maintain high pressure
Cook for 9 minutes and remove from heat
Let pressure drop naturally for another 5 minutes
Quick release and then remove the lid

Stir in the chopped cilantro and serve

Note:  This was very tasty but needed a little something more. I think next time I will add some diced tomatoes and perhaps a little more spice.  I'll keep you posted.

forbidden rice salad

forbidden rice salad

For tonight's dinner I've made an assortment of salads to serve with burgers for a refreshing, tasty, quick dinner.  I love salads because they're a great way to get variety into your diet and can go with almost anything.  Of course I don't mean the typical green tossed salad.  I'm talking salads with a little oomph and lot of tasty ingredients.

This picture on the left is the forbidden rice salad we'll be having, along with a fruit salad and a savoy slaw, with dinner tonight.  I love forbidden rice.

A black rice with a rich delicious flavor this is a whole grain and provides an antioxidant punch.  It provides a particular antioxidant called anthocyanin (which is also found in blueberries and blackberries) believed to help prevent inflammation, diabetes, and reduce or limit cancer-caused DNA damage.  Regardless of the health effects of the antioxidant properties there is no disputing the fact that this is a tasty way to add more whole grains to your diet.

Forbidden Rice Salad

1 cup black rice
1 3/4 cup water
1/2 teaspoon sea salt
1/3 cup pine nuts
1 large carrot
1 rib celery leaves included
1 red bell pepper
3 spring onions
1 cup edamame
1 tablespoon olive oil
2 tablespoons walnut oil
1 tablespoon water
1 teaspoon dijon mustard
sea salt and pepper

put rice, water and salt into a pot and bring to just under a boil on the stovetop
cover, reduce heat and cook until rice is done 20-25 minutes

while the rice is cooking toast pine nuts in a dry pan until just starting to turn brown
remove from heat and let sit

dice the vegetables except the edamame
note:  I use the large shred on my box shredded to get large slivers of carrot rather than a dice
combine the vegetables together in a bowl
note 2:  unfortunately I discovered I am out of edamame, the recipe really is better with them in there

in a separate container whisk together the oils, vinegar, water, mustard, salt and pepper
note:  I like to use walnut oil because it compliments the nutty taste of the rice and the flavor of the pine nuts

when the rice is done uncover it, remove from heat and let it sit 10-15 minutes to cool off and to stop steaming
combine all ingredients together, toss well and refrigerate for 2-4 hours before serving

black bean casserole

black beans | photo: Paul Goyette

Unfortunately this got eaten before a picture was taken so no casserole picture.  [note to self:  learn to take more photographs of food]

Over on my Facebook Fan Page I posted a Meatless Monday menu of black bean casserole, roasted asparagus, spring onions, cauliflower and cauliflower greens.  It was a delicious dinner.  I received a request for the recipe and decided to post it over here at the blog.

I love oven roasting veggies, it's such a simple way to put them together and really makes fabulous leftovers.  And black beans are a great flexitarian choice; they're tasty, easy to prepare, and go well with so many different types of dishes.

Adding beans to your diet, if you don't already eat them, is such a healthy thing to do because not only are you getting protein, you're getting lots of fiber.  One cup of black beans provides 15 g. of fiber and 15 g. of protein.  A pretty good deal in my book.  Even better you're also getting a lot of B vitamins, primarily thiamin and folate, plus iron, copper, magnesium, phosphorus, potassium, and manganese.

This black bean casserole is one of my favorites because with the addition of the corn tortillas it makes a complete protein.  The original recipe that I developed calls for a generous sprinkling of shredded cheese on top however due to my new dietary restrictions I am avoiding cheese.  I've discovered that the rice cheeses and other "fake" cheeses are just too unpleasant for my palate, both in taste and texture so I've been feeding what I bought to the dogs (who are thrilled) and just leave out the cheese altogether.  But if you're a cheese fan and can eat it, use about 3/4 C.

Being where we are in the growing season at the moment with tomatoes so very expensive (and my garden burned to a crisp due to drought) I've turned to my favorite Pomi Chopped Tomatoes which come in a box rather than a can so there is no BPA.  When tomatoes are in season and not hideously expensive I definitely prefer them and use about four in this recipe.

Black Bean Casserole

2 T. olive oil
1 large red onion chopped small
2 cloves garlic minced (more if you like lots of garlic)
2 ribs celery chopped small
1/2 of a 26 oz box of chopped tomatoes
2 cups cooked black beans
1 t. cumin
6 medium size corn tortillas cut or ripped in half
2 T. minced cilantro
1 T. lime juice
2 spring onions chopped
sea salt and pepper to taste
hot sauce (optional)

Preheat oven to 350 F
Lightly grease a medium round pie dish
In a pan heat olive oil, saute onion until wilted
Add celery and garlic and saute until celery is wilted
Add black beans, tomatoes, and cumin, cook until heated through
Remove from heat and add salt and pepper to taste

In pie pan layer 4 corn tortilla halves with 1/3 black bean mixture
(the top layer is where the cheese goes if you're using it)
Repeat layers ending with bean mixture
Cover and bake 30 minutes
Remove from oven, sprinkle with spring onions, cilantro and lime juice

Note:  when tomatoes are in season and I use fresh I often top this with some chopped tomato

small batch cookie

Every now and then the urge for a cookie hits me.  I don't buy them because most of them are loaded with ingredients that I don't need or want in my pantry.  But baking a batch of cookies is overwhelming because most of them make at least two dozen and having that many cookies in the house is too much of a temptation.

At the library I saw the book Small Batch Baking.  It looked really interesting so I checked it out and realized that this is a great way to satisfy that sugar urge without overdoing it.  Most of the recipes make just enough for dessert.  No more dozens of cookies or huge cakes waiting in ambush in the kitchen.  This is a wonderful option when that sugar urge hits without having to have all those leftovers.

The other day I was in the mood for a cookie; I changed a few of the ingredients to make a vegan, gluten-free small batch of chocolate chip cookies based on the recipe from Small Batch Baking.  I reduced the sugar because I didn't want anything too sweet, just a hint of sugar to satisfy that craving.

The recipe needs a little refinement as the cookies ran more than I liked so they were flatter/thinner than I wanted.  I prefer a chocolate chip cookie that is a little thicker and gooier and these were more crispy.  Feel free to try it and see what you think.

Small Batch VGF Chocolate Chippers


2 T. plus 2 t. coconut oil (this is probably what made them spread so much)
3 T. evaporated cane juice crystals
2 T. ground flax seed
2 T. water
1/4 t. vanilla
1/4 C. plus 2 T. GF flour
1/4 t. baking soda
generous pinch sea salt
1/4 C. dark chocolate chips

preheat oven to 375 F
cream coconut oil and sucanat together
mix flax seed, water and vanilla together
add to coconut oil and sucanat
mix together dry ingredients and add to wet mixture
add chocolate chips and blend well

drop by tablespoonful onto greased cookie sheet
makes 6 cookies

eat white food

I frequently spend a lot of time asking people to eat the colors of the rainbow.  There are so many tasty colorful foods that I am at a loss to understand how the Standard American Diet came to be mostly beige.  On my Facebook Fan Page I often push colorful foods.  For the most part this means fruits and vegetables that are higher in nutrients, tasty and easy to incorporate into the diet in their whole food form.

Today however I'm here to advocate for white foods; at least some of them.  I'll still be one of the first to tell you that white rice, white pasta, white bread, white potatoes and that ilk are primarily simple carbs and not a great choice.  But there are some other white foods that are fabulous and should definitely be part of your nutritionally dense, healthy eating plan.

Cauliflower ] photo: Liftarn

Cauliflower - A cruciferous vegetable that is loaded with vitamin C, cauliflower also provides vitamin K, and some folate.  It's also got a type of phytonutrient called glucosinolates which are a good choice for detoxification activity within our bodies.  Antioxidant and anti-inflammatory properties make cauliflower high on the list for cancer prevention and heart health while it's high levels of fiber make it a great choice for supporting healthy digestion.  You can eat it raw, steamed, baked, roasted, and cooked.  Don't forget about the greens, these are also edible and make a great addition to a stir fry or curried greens.

Parsnip | photo: A.Cahalan

Parsnips - A root vegetable that is loaded with fiber, parsnips also provide vitamin C, vitamin K and folate.  They have a wonderful mineral content that includes calcium (yes folks, 1 C. of parsnips gives you 5% of your RDV for calcium), magnesium, phosphorus, potassium, and manganese.  I've read that before people knew that potatoes were edible, parsnips were one of the prized root vegetable for their mild, delicious flavor.  They can be eaten raw, cooked, mashed, steamed, and make a wonderful addition to a root vegetable medley or a carrot, sweet potato, parsnip latke.

Garlic | photo: geocachernemesis

Garlic - Another wonderful root vegetable garlic is a fabulous antiviral, antibacterial, antifungal, cancer fighting, immune system boosting food that needs to be a part of your diet.  If chopped and let to sit for a few minutes oxidization boosts the powerful antioxidant allicins.  Many people, myself included, when feeling a little under the weather, will chop a clove or two of garlic and swallow it down raw (do not do this on an empty stomach as it may cause digestive upset).  Delicious, healthy, easy to use in a vast array of dishes, it's one white vegetable that belongs in your pantry.  As tasty as it is, it's no wonder that there's a recipe for chicken with 40 cloves of garlic.

White Onion | photo: multadroit

Onions - there are all different types of onions so it seems a bit odd to single out the white ones since I tend to use them all.  The white ones include sweets, cipollinis, shallots, pearl onions and more.  Try them all, they're delicious and so good for you. High in chromium, which is great for your blood sugar, onions also have a high level of sulfur compounds which makes them a great choice as a heart healthy, immune boost, cancer fighting, anti-inflammatory vegetable.  They also provide copper which is important for bone health.

Mushrooms | photo: Chris 73

Mushrooms - everyone is going crazy for shitake, oyster, portobello, maitake and other mushrooms these days.  But that doesn't mean that you should discount those tasty white mushrooms.  They pack a nutritious punch with lots of fiber, vitamin B12 (especially important for vegetarians and vegans), potassium, copper, and selenium.  1/2 cup of mushrooms provides a whole lot of flavor yet only 7 calories. Another easy, versatile vegetable they can be used in many different ways in a wide variety of cuisines.

White Beans | photo: Rasbak

White Beans - This color covers a number of different kinds of beans, navy, great northern, cannellini, pea beans, and more.  A great source of protein, white beans also offer a great source of iron and fiber.  They are good for stabilizing blood sugar, good for your heart, your digestion and can be eaten so many different ways.  They pair well with an almost endless combination of vegetables, herbs, and spices.  One of my favorite ways to eat them is cold (after cooking) in a salad drizzled with a pesto dressing.

Celeriac | photo: AlbertCahalan

Celeriac - Sometimes referred to as celery root this tastes like a cross between celery and parsley.  It's great in combination with other root vegetables, goes great into a slaw, cooks up well in a casserole, and is another great choice to add to your diet.  Low in calories but high in vitamin C, vitamin K, vitamin B6, phosphorus, potassium, and manganese it's considered a detoxifying vegetable.  It may also help with blood pressure health and support bone health.


So eat a rainbow of food, whole foods that is, but don't forget white is all the colors of the rainbow and needs to be part of your plate too.

shitake pinto bean burgers

photo:  Alexandra Luna

My friend Alexandra shared this fabulous recipe with me and is letting me share it with all of you.  


I love bean burgers but confess that sometimes I get tired of the same recipe over and over again.  I also usually make lentil or black bean burgers.  This recipe sparked my interest because it was a different kind of bean and the addition of shitake mushrooms.


Mushrooms can be a very wonderful food to add to your diet.  Asian cultures promote the use of mushrooms for the medicinal values, they do have healthy properties, and they are very tasty. Shitake mushrooms in particular have something called lentian in them, a substance that helps to boost the immune system, and studies indicate that it has anti-cancer properties.  Shitake mushrooms are also a good source of iron, vitamin C, and fiber as well as providing some protein.


Here's Alexandra's recipe, let us know what you paired it with.


Shitake Pinto Bean Burgers

3 1/2 cups or 1 can of pinto beans
1 cup rough chop shitake mushrooms
1 small red onion diced
1/2 cup green onions diced
3-4 cloves of crushed garlic
1/2 tsp each of cumin and corriander
Sprinkle of chipotle chili powder


Saute garlic and onions for 2-3 minutes
Add mushrooms, green onions, cumin and corriander
Cook for 2-3 minutes
While veggies are cooking, mash beans
Add veggies, chipotle chili powder, salt & pepper to beans, mix well
Shape into patties
Line a cookie sheet with parchment paper
Spread a bit of coconut oil on paper (helps with browning)
Place patties on cookie sheet and bake in 400 degree oven for about 30 minutes, flipping after 15 minutes


These are great topped with avocado and a side of greens.

Enjoy!