Cupcakes and coconut palm sugar

There’s nothing like a trip to Napa to remind me what I love about food, life and friends. This charming valley is full to the brim with culinary excellence, winemaking passion, the friendliest people and the freshest ingredients. Lustful eating is what I do there, usually throwing dietary precautions to the wind and chowing down with the best of them. It was a wonderful two days, to say the least. 

Our trip was a welcome relief from the insanity that is my brain these days. In the midst of the usual tasks consuming my time, a I spent a great deal of energy last week on a few rather large decisions that will determine my life for the next few years. I’m one of those people who just can’t sit still: Tell me to be patient and I’ll have a panic attack; hold me back and I’ll develop anxiety; tell me to slow down and I’ll feel lost. I love speculation, I love planning, I love knowing what I want and when I want it to happen. But sometimes, it really is so much more useful to sit back, relax, and enjoy the ride of life. I’ve been trying to do a lot of this lately, because I know myself and I know better. It’s hard, but I’m riding on the belief that everything will work out for the best. Not knowing can be very, very exciting.

So, feeling rested, rejuvenated, well-hydrated and anxious to leap and bound into the future, I decided that cupcakes were in order. Celebration-of-life cupcakes. I recently became owner of the BabycakesNYC cookbook (by Erin McKenna) and I’ve been so excited to try my hand at one of her vegan and gluten-free confections. In an attempt to avoid a $100 grocery bill, I purchased just the unusual essentials called for and otherwise used what I had on hand, paying close attention to Erin’s substitution guidelines. The best part? With an egg-free batter, licking the bowl is almost mandatory. Enjoyed with a good glass of bubbly wine, they’re perfect.

But because I have yet to modify the recipe to suit my own tastes, I regrettably cannot share the exact recipe here. For now, I will tell you about Coconut Palm Sugar, which I used in place of the agave and/or cane sugar that are staples in the BabycakesNYC cookbook.

 

:: Coconut Palm Sugar ::

While browsing the bulk bins at Whole Foods the other day, I came upon a peculiar looking substance with a deep caramel color and rough, coarse-crystal texture. Coconut Palm Sugar, the label read. Eager to try some, I grabbed a scoop and continued on my way. After returning home and doing some research, I discovered that this sweetener is of a unique breed*. 

Relative to most other sweeteners on the market, coconut palm sugar has a lower GI (glycemic index) value of 35. The glycemic index is a tool that measures how quickly the sugar content of foods is absorbed into our blood stream. Agave nectar is said to have a low GI value, but at 42 it’s still higher than my new coconut-derived friend. 

Also, coconut palm sugar is 70-79% sucrose. Having followed Sarah Wilson’s recent sugar-free adventure, I know that fructose is the type of sugar we should watch out for. Both agave nectar and raw honey are pure fructose, as is the sugar found in fruit; so logically-speaking, can I feel a bit better about sweetening my treats with sucrose? I like to think so...

Finally, I learned that coconut palm sugar is extremely rich in nutrients, trace minerals and vitamins of the B and C variety, making it nutritionally superior to all other sweeteners on the market. We have to be careful these days to make well-educated choices amidst all the media’s diet hype, with “natural corn sugar” claiming to be “great in moderation.” Please. Although sweetened treats aren’t a regular occurrence for me, I plan to explore coconut palm sugar’s potential as a replacement for maple syrup and honey, my usual dessert suspects. If you try it, let me know what you think!

What are your sweeteners of choice? What’s your view on sugar?

*Source: Big Tree Farms

Chocolate-Fig Freezer Fudge

I have thought long and hard about posting this recipe. As Kelly said to me yesterday when I confessed my dilemma, “Every good cook needs a secret recipe!” And I agreed: This fudge is so unbelievably good, I don’t know what I would change about it; it would surely create explosions at every gathering I bring it to, with every guest I serve it to, and every time I get caught sneaking into the freezer for just one more bite; it would truly be my secret weapon. 

But there is one thing that would make it even better, if you can believe it. The common denominator in the aforementioned scenarios is the aspect of shared experience. Sharing with those I care about, letting them in on my little secret, watching their reactions as they bite into the soft, smooth, creamy decadence that is this fudge, the unexpected glee on their faces and shock when they find out that it is completely raw, completely vegan, completely free of added sugar, completely healthy and just... perfect. 

Sharing good food with people I care about is probably my favorite thing in the world. I love all of YOU, the readers of this blog, because you make it what it is: a place for exchange. I’m not just talking to myself here; although sometimes it may seem like it. No, I’m talking to you, and I adore the conversations we have. And so, it is my distinct honor to let you in on the best recipe to emerge from my kitchen since, well, forever. 

This fudge is a representation of the entire meaning behind The Chocolate Fig. Not only does it contain both figs and raw cacao, my favorite foods in the world, but it is a perfect example of what makes something indulgently healthy; buttery, creamy, smooth on the tongue, slightly bitter but mellowed by the figs’ seductive sweetness and a pinch of sea salt. It is perfectly balanced, euphoria-inducing, and everything fudge should be: rich and oh so decadent. 

The star of the show is the coconut oil: Naturally solid and creamy at room temperature, like butter, it holds the rest of the ingredients together and maintains a fudgy texture even straight from the freezer. Make sure you buy organic, extra-virgin coconut oil. Avocado may be a surprise ingredient to some of you, but it is very well-masked by the other flavors and is essential for a smooth and rich bite. 

What else can I say? Just one thing: Make this, and while you’re at it, smile.

Chocolate Fig Freezer Fudge :: Makes 1 8x8 square pan

1 cup dried Mission figs, reconstituted in hot water
1 avocado, pitted 
1 cup coconut oil
3/4 cup raw cacao powder (start here, and add more if you like a deeper chocolate flavor)
pinch or two of fine sea salt

1. Line an 8x8 square baking pan with wax paper. Set aside.
2. In a food processor, puree figs, with a bit of their soaking water, to desired consistency. I prefer a smoother and syrupy puree, but feel free to leave it a bit chunkier. Measure out 1 cup of fig puree  (in a liquid measuring cup) and set aside.
3. Clean the food processor, then scoop avocado meat into the base and puree until completely smooth, scraping down the sides as necessary. Measure out 1/2 cup of avocado puree and set aside.
4. In a large bowl, gently whisk coconut oil and avocado puree until combined and smooth. Too much friction will cause the coconut oil to melt, and you want it to stay softly solid and fluffy. Add fig puree and incorporate, then add cacao powder and sea salt. You may have to switch to mixing with a spatula at this point, gently folding the cacao into the batter. 
5. Scrape batter evenly into prepared pan and smooth the top. Lick the spoon, spatula and bowl. Place in the freezer and wait as long as you can; it solidifies almost immediately, so you really won’t have to wait very long. I’d give it 10 minutes just to be safe. Slice into squares and serve; store leftovers in the freezer.

Wild rice salad & thoughts on gluten

There was a widely-held sentiment on Sunday that spring was near. I had my work spread out on the kitchen table, doing what students do best, wishing I could partake in the many outdoor activities I’m sure were happening without me. Itchy for a study break around 2 o’clock, I entered my sanctuary (otherwise known as the kitchen) and made a quick, light, refreshing springtime salad. 

Radishes: I used to hate ‘em. Too spicy, too crunchy, too weird. My range of acceptable foods up until age 18 or so used to be extremely narrow, and included not much other than pasta, bread of every variety, cheese of all kinds, a nice hamburger, lots of fruit, and rich desserts wherever I could find them. In a nutshell, simple carbs with sugar on top and a side of saturated fat. I will never preach vegetarianism to you here, that’s not the point. The point is health, however it works best for you. For me, things have dramatically changed since then. These days, Sunday in particular, radishes are my muse and health a daily pursuit. Thank the universe I came to my senses. 

Why? I’ll tell you. I used to be very uncomfortable. As in, bloated all the time. Full. Irregular (TMI?). Moody. Annoyed. The list of symptoms goes on, all pointing to a pretty monumental imbalance. I had no idea why I always felt this way until I became interested in nutrition and started experimenting with my diet. Up until then, my body had been over-compensating for the lack of nutrients and fiber I was eating, creating problems like slow digestion, hormone fluctuations, fluid retention, and more. In a word: Inflammation.

Among other things, I believe gluten, and wheat in particular, was part of the culprit. I am definitely not allergic to gluten to the degree that others of you may be, but after living life without (or with very limited) wheat for quite some time, I’ve come to the conclusion that my body is highly sensitive to it. Weird things happen when I eat bread, pasta, pastries, muffins, or cakes made with white or whole-wheat flour, and I’m a little unbalanced for a day or two. So I tend to avoid it. Not to mention, much of the research I’ve come across indicates that our European predecessors began using wheat flour for bread due to convenience and better baking results. We originally used barley, which is slightly lower in gluten, and perhaps more nourishing  and digestible for us on the whole.

One of the great many gluten-free grains out there is wild rice. Chewy, nutty, and nice to look at, I love it with the other colors in this salad. It made a refreshing and crunchy late lunch this weekend, as I looked longingly out the window and solemnly highlighted paragraphs. Try it yourself for a little dose of refreshment and spring fever. And please, if you have any thoughts on gluten/wheat, feel free to share them. Have you had a similar experience? Do you think I’m a loon? I’d love to hear.

Wild Rice Salad with Radishes :: Serves 2

1 cup dry wild rice
4-5 radishes, ends trimmed, sliced thin
1 large carrot, peeled, sliced thin 
handful fresh parsley, chopped
1 cup cooked chickpeas (I use canned beans, rinsed and drained) 

3 tablespoons olive oil
1-2 tablespoons raw apple cider vinegar (could use red wine vinegar)
1 teaspoon dijon mustard
pinch of celery seed
pinch of red pepper flakes
freshly ground black pepper

- In a medium saucepan, bring 2 1/2 cups of salted water to a boil. Add rice, cover and gently simmer on low heat until water is absorbed, about 30 minutes. Fluff with a fork and let cool.

- Prep veggies and place in a large bowl. In a small bowl, thoroughly whisk the dressing ingredients.

- Add cooked and cooled rice to the bowl with the veggies. Pour dressing over the top and toss to combine. 

Squash Bowls with Chard, Beans, Shiitake

Since I have recently confided in you my obsession with all things raw and pure and leafy, let me now take a moment to pay some attention to my other love, the steamy and warming one-bowl type. The type we fondly remember from childhood, usually in the form of melty cheese and bread or, in my case, the aroma of family-secret spaghetti sauce and Italian sausages having simmered for hours while I was at school. Comfort food.

Dietary preferences have morphed since then, and I’d probably be disowned if I gave you our spaghetti sauce recipe anyway, so I’ll instead tell you about squash. I love squash of any kind, and it fills me more than pasta does (with twice the nutrients). My days have been busy: not stressful, just active, but nonetheless giving me one more reason to unwind with a warm dinner of vegetables, grains, sauteed greens, or hearty beans. Even better if the bowl itself is edible, best yet if the ingredients are seasonal. Everybody wins, and so it is with this simple recipe.

 

One note before we begin: I found some dried shiitake mushrooms at Costco, a huge win since they can be incredibly pricey. That said, you could easily use a cheaper (but still flavorful) variety. Or, if mushrooms aren’t really your thing, try eggplant. I find that these two make pretty great replacements for one another. 

Californian winter doesn’t linger long, so I’m savoring the last of it with plenty of dishes like this. It won’t be long before the farmers’ market is back in business and heirloom tomatoes are abundant. For all you mid-westerners (hi, Sis!) and east-coasters (hi, aunts, uncles and cousins!) I’m sending you hugs and sunshine. 

 

Squash Bowls with Chard, Beans, Shiitakes :: Serves 2

1 acorn squash, halved and seeds removed 
1 cup lentils or a variety of dried beans 
1/2 yellow onion, diced 
2 cloves garlic, diced 
1/2 cup dried shiitake mushrooms, reconstituted in warm water and diced (or fresh mushrooms of choice) 
3-4 stalks Swiss chard, stems chopped and leaves julienned 
sea salt and black pepper 
1/4 teaspoon chili powder 
1/4 teaspoon allspice 
1/2 teaspoon dried sage 
1/2 teaspoon turmeric 
1/2 teaspoon crushed red pepper flakes 
1/2 teaspoon cumin 
splash of balsamic vinegar (optional)

Preheat oven to 375’. Line a rimmed baking sheet with foil. Brush halved squash with oil and place cut-sides down on baking sheet. Bake until the skin can be pierced with a fork, about 25-30 minutes.

In a medium saucepan, cook beans according to package directions. Drain (if needed) and set aside. 

In a large skillet over medium heat, saute onion in oil until tender. Add garlic, mushrooms, chard, seasoning and spices and stir to combine. Add more oil if necessary (the mushrooms absorb a lot). Reduce heat to medium-low, cover, and let the greens wilt. 

Add cooked beans and about 2 tablespoons of balsamic vinegar. Stir to combine and let the vinegar reduce. Add more salt and pepper if desired. Remove from heat.

Spoon mixture into the squash “bowls.” You will have extra-- I like to keep refilling the bowl as it empties, so as to get a bite of filling with every bite of squash. 

This month, life is naturally sweet

In the spirit of Valentine’s Day’s descent, I thought it would be appropriate to write about all things sweet for the February column. Sugar is something with which we’re all very familiar, and most of us likely have a love-hate relationship. We know that the processed, refined, crystal-white, poisonus and drug-like table sugar is, well, bad news, so how are we supposed to satiate that ever-more-annoying sweet tooth? 

Not to fear. I’ve done my fair share of searching, and found that my cravings for sugar are squashed by many things you can pluck from nature: Dried fruit, raw cacao, raw fruit juice, and raw honey. Naturally super sweet, and not the least bit dangerous. For more, read the column here!

Speaking of raw, holy Mother Nature! Have you ever eaten something so full of nutrients that you felt a sort of divine energy just coursing through your veins? If not, pay closer attention the next time you eat a piece of fresh fruit and I’m sure you’ll know what I’m talking about. It’s the beauty of raw foods, my friends. It’s the beauty of the heavenly bliss-nuggets at the end of this post. 

I’m no specialist (yet), but I have always loved the way food tastes in its purest state of being. Of the many cookbooks in my collection, a handful of them feature inspiring ways to prepare meals without using animal products or high temperatures. I’ve dipped my toes into the pools of raw foodism over the years, read many articles, and learned as much as I could about the pure, potent power of unadulterated foods and why they help us prevent disease. This quest for knowledge is never-ending. While I’m an advocate of the balance is key ideal, I do believe that eating this way on a regular basis is very beneficial. In my opinion, food is medicine. When we eat fresh, nourishing food straight from the earth, we feed more than just our empty stomachs. Whatever your beliefs about diet, the point is that I love raw fruits and vegetables and I can’t help but share my enthusiasm with you. 

By keeping nutritional integrity in mind, I think it’s possible to have our cake and enjoy it too. As I said, I am not a nutritionist, and everything expressed here is simply my well-researched opinion. If you’re curious, here are some great posts I’ve read recently about sugar and the benefits of raw food. Check back for more posts on this, and I'll try to compile a list of useful books and tidbits for you. What follows is a recipe I’ve played with for quite some time, and found it perfect for mid-afternoon or dessert-hour munchies. Of the many versions I’ve tried, this one spices things up with chili powder and cinnamon for circulatory benefits and exceptional flavor. They require less than 15 minutes from start to finish, and are well worth the time they take to chill in the fridge. If you’re looking for something to replace processed sweets, these are the way to go. 

Spiced Hazelnut Cacao Balls :: Makes about 15 
Full of enzymes, healthy fats, protein and vitamins, they satisfied my cravings for chocolate all week long. You could technically use unsweetened cocoa powder instead of raw cacao, however nutritionally speaking it’s not quite the same. Word to the wise: I could never have just one.

1/2 cup almonds 
1 cup pitted dates 
2 tablespoons hazelnut butter 
3 tablespoons raw cacao powder 
1/4 teaspoon vanilla extract 
1 teaspoon chili powder 
1 teaspoon cinnamon

Roughly chop the dates. Line a rimmed baking sheet with parchment paper.

In a food processor, grind the almonds until fine. Add the remaining ingredients and process until fully incorporated. When well-mixed but still crumbly in texture, stop processing.

Shape small handfuls into balls or squares. Roll in more cacao powder (optional) and place on baking sheet. Chill for one hour before serving, and store in the refrigerator for about one week.