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"bio": "\u003ca href=\"http://www.sarahhenrywriter.com/\">Sarah Henry\u003c/a> hails from Sydney, Australia, where she grew up eating lamingtons, Vegemite, and prawns (not shrimp) on the barbie (barbecue). Sarah has called the Bay Area home for the past two decades and remembers how delighted she was when a modest farmers' market sprouted in downtown San Francisco years ago. As a freelance writer Sarah has covered local food people, places, politics, culture, and news for the \u003ca href=\"http://www.sfgate.com/food/article/Latina-entrepreneurs-share-wealth-knowledge-2693764.php\">San Francisco Chronicle\u003c/a>, \u003ca href=\"http://www.mercurynews.com/food-wine/ci_21619882/good-eggs-pie-subscriptions-and-seafood-deliveries\">San Jose Mercury News\u003c/a>, \u003ca href=\"http://alumni.berkeley.edu/news/california-magazine/fall-2011-good-fight/justice%E2%80%94and-good-grub%E2%80%94-all\">California\u003c/a>, \u003ca href=\"http://www.modernluxury.com/san-francisco\">San Francisco\u003c/a>, \u003ca href=\"http://www.diablomag.com/Diablo-Magazine/November-2012/Artisan-Eats/\">Diablo\u003c/a>, \u003ca href=\"http://www.ediblecommunities.com/eastbay/fall-2012/school-lunch-20.htm\">Edible East Bay\u003c/a>, \u003ca href=\"http://www.ediblecommunities.com/marinandwinecountry/summer-2012-issue-14/getting-wild-at-a-west-marin-supper-club.htm\">Edible Marin & Wine Country\u003c/a>, and \u003ca href=\"http://www.berkeleyside.com/\">Berkeleyside\u003c/a>. A contributor to the national food policy site \u003ca href=\"http://civileats.com/\">Civil Eats\u003c/a>, her stories have also appeared in \u003ca href=\"http://www.theatlantic.com/sarah-henry/\">The Atlantic\u003c/a>, \u003ca href=\"http://www.afar.com/highlights/kamal-mouzawaks-beirut-lebanon\">AFAR\u003c/a>, \u003ca href=\"http://www.gilttaste.com/stories/5207-a-family-tied-together-by-apron-strings\">Gilt Taste\u003c/a>, \u003ca href=\"http://www.lhj.com/community/your-stories/whats-for-dinner-dude/?page=1\">Ladies' Home Journal\u003c/a>, \u003ca href=\"http://grist.org/author/sarah-henry/\">Grist\u003c/a>, \u003ca href=\"http://www.shareable.net/users/sarah-henry\">Shareable\u003c/a>, and \u003ca href=\"http://www.eatingwell.com/food_news_origins/green_sustainable/host_a_diy_food_swap\">Eating Well\u003c/a>. An epicurean tour guide for \u003ca href=\"http://edibleexcursions.net/\">Edible Excursions\u003c/a>, Sarah is the voice behind the blog \u003ca href=\"http://lettuceeatkale.com/\">Lettuce Eat Kale\u003c/a> and \u003ca href=\"http://twitter.com/lettuceeatkale\">tweets\u003c/a> under that moniker too.",
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"bio": "My passion is exploring the connections between food, travel and culture. I am a regular contributor to AFAR, Edible East Bay Magazine, Oakland Magazine, Berkeleyside's NOSH and other publications. I usually take a route that's slightly off the beaten path, like \u003ca href=\"http://edibleeastbay.com/online-magazine/fall-harvest-2017/fun-with-food-insults/\">collecting food-related insults\u003c/a> around the world or \u003ca href=\"https://www.afar.com/magazine/what-i-learned-hawking-sweet-potatoes-with-a-street-vendor-in-taiwan?email=amindess%40aol.com&utm_source=Sailthru&utm_medium=email&utm_campaign=Doctors%20Without%20Borders&utm_term=Daily%20Wander%20Newsletter\">volunteering with a Sweet Potato Mama\u003c/a> (street food seller) in Tapei.\r\n\r\nCulture is the thread that ties together my several careers. I also work as a sign language interpreter, educator and author. My study of Deaf culture has taken me around the world, where I am always on a quest to find Deaf-owned restaurants. I love making connections between my different worlds, for example in this AFAR story where I share \u003ca href=\"https://www.afar.com/magazine/tips-from-a-sign-language-interpreter-for-overcoming-language-barriers\">tips for communicating across cultures\u003c/a> that I learned from the real experts, Deaf people. Or this \u003ca href=\"http://edibleeastbay.com/online-magazine/fall-harvest-2017/deaf-chefs-compete/\">profile of a Deaf chef and culinary arts instructor\u003c/a> at the California School for the Deaf.\r\n\r\nTo see my visual/edible take on the world, follow me on Instagram: \u003ca href=\"https://www.instagram.com/annamindess/\">annamindess. \u003c/a>\r\n\r\nFor more of my stories: visit Contently \u003ca href=\"http://annamindess.contently.com\">annamindess.contently.com\u003c/a>",
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"bio": "\u003ca href=\"http://solutionsnaturopathiccare.com/\">Dara Thompson N.D.\u003c/a> is a Naturopathic Doctor practicing in Mill Valley, CA . She is passionate about medicine, and believes that the food we eat is an integral part of healing. Dr. Thompson studied cell and molecular biology at The Massachusetts Institute of Technology and UC Santa Cruz. She received her doctorate in naturopathic medicine at National College of Natural Medicine in Portland, Oregon, where she worked her way through school catering and teaching cooking classes. Dr. Thompson specializes in environmental medicine and providing supportive care for cancer patients. You can follow her \u003ca href=\"http://solutionsnaturopathiccare.com/blog/\">food and nutrition blog\u003c/a>.",
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"content": "\u003cfigure id=\"attachment_82139\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/uncooked-salmon1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/uncooked-salmon1000.jpg\" alt=\"Prepped fresh raw salmon. Photo: Stephanie Rosenbaum Klassen\" width=\"1000\" height=\"750\" class=\"size-full wp-image-82139\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Prepped fresh raw salmon\u003c/figcaption>\u003c/figure>\n\u003cp>It's salmon season! California's commercial salmon fishing opened for the season on May 1, and while we may have to wait a while for the home-grown tomatoes and corn to catch up, having local wild-caught Pacific salmon in the markets definitely makes it feel like summer in the kitchen. King, also known as chinook, salmon is coming into the markets right now, often caught as close as Monterey and Bodega Bays. It's well named, being the salmon that chefs and diners alike prize most highly for its rich, succulent, and deeply flavorful flesh. \u003c/p>\n\u003cp>Later in the season, you can think about preserving the catch with chef Neil Davidson's tutorial on how to \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/06/20/learn-how-to-butcher-smoke-and-can-a-whole-fish-with-chef-neil-davidson/\">butcher, smoke, and can\u003c/a> salmon and other fish. Right now, with the fat, krill-fed early season fish coming in, our forks and our bellies can't wait for anything more than grilling, sauteeing, or in this case, a damp slow roast in a low-temp oven. \u003c/p>\n\u003cp>Of course, \"slow\" is relative term here--since fish cooks quickly, even this slow cooking should only take about 25 minutes. Adding a pan of water to steam gently underneath while the fish cooks helps keep the flesh moist, as does slathering on a coat of minced shallots, fresh herbs, and olive oil. Serve the fish warm or room temperature over boiled or steamed fingerling potatoes and an herb salad. \u003c/p>\n\u003cfigure id=\"attachment_82168\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/cooked-salmon1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/cooked-salmon1000a.jpg\" alt=\"Slow-cooked Salmon over Herb Salad. Photo: Stephanie Rosenbaum Klassen\" width=\"1000\" height=\"750\" class=\"size-full wp-image-82168\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slow-cooked Salmon over Herb Salad\u003c/figcaption>\u003c/figure>\n\u003ch3>Slow-cooked Salmon Over Herb Salad\u003c/h3>\n\u003cp>The slow-cook technique is inspired by the recipe for \u003cem>Wild Salmon Salad with Beets, Potatoes, Egg in Mustard Vinaigrette\u003c/em> found in Los Angeles chef Suzanne Goin's 2005 cookbook, \u003ca href=\"http://www.amazon.com/exec/obidos/ASIN/1400042151/kqedorg-20\">Sunday Suppers at Lucques\u003c/a>. \u003c/p>\n\u003cp>\u003cem>Serves 3\u003c/em>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n\u003cem>Salmon\u003c/em>\n\u003cli>1 lb fillet of Pacific king salmon, skin on, preferably in one piece\u003c/li>\n\u003cli>2 shallots, finely minced (about 2 tablespoons)\u003c/li>\n\u003cli>1 tbsp fresh dill or chervil, minced\u003c/li>\n\u003cli>1 tbsp fresh tarragon, minced\u003c/li>\n\u003cli>3 tbsp parsley, minced\u003c/li>\n\u003cli>finely grated zest of 1/2 Meyer lemon (save juice for squeezing over cooked fish)\u003c/li>\n\u003cli>1 tbsp extra-virgin olive oil, or as needed\u003c/li>\n\u003cli>Flaky sea salt, such as Maldon\u003c/li>\n\u003c/ul>\n\u003cul>\n\u003cem>Herb Salad\u003c/em>\n\u003cli>a handful of flat-leaf parsley, stems removed\u003c/li>\n\u003cli>1 handful arugula\u003c/li>\n\u003cli>2 handfuls baby greens or mixed lettuces\u003c/li>\n\u003cli>1/4 cup fennel fronds, dill fronds, or a mixture of the two\u003c/li>\n\u003cli>1 tbsp tarragon leaves\u003c/li>\n\u003cli>1 tbsp chives, chopped\u003c/li>\n\u003cli>5 radishes, thinly sliced\u003c/li>\n\u003cli>1/2 cup peeled and blanched fava beans, optional\u003c/li>\n\u003cli>2 tbsp white wine or champagne vinegar\u003c/li>\n\u003cli>1 tbsp finely minced shallot\u003c/li>\n\u003cli>1 tsp Dijon mustard\u003c/li>\n\u003cli>1/3 cup extra virgin olive oil\u003c/li>\n\u003cli>Sea salt and freshly ground pepper, to taste\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>\u003c/strong>\u003c/p>\n\u003col>\nInstructions:\n\u003cli>\nPreheat oven to 250ºF. Half-fill a round or square cake pan with water and place it on the lower rack of the oven. Place a rack on a baking sheet. Rub the rack lightly with olive oil. Place the salmon, skin side down, on the rack and set aside to come to room temperature while you make the herb paste. \u003c/li>\n\u003cli>In a medium bowl, mix the shallots and herbs together. Add enough olive oil to make a chunky paste. Sprinkle the salmon lightly with sea salt and freshly ground pepper, then cover with herb paste. Sprinkle on a little more sea salt.\u003c/li>\n\u003cli>Roast for 20-25 minutes, until the fish is just cooked through and fish separates into moist flakes when prodded with the tip of a knife. Squeeze juice from zested lemon over fish.\u003c/li>\n\u003cli>While the fish is cooking, toss parsley, arugula, tarragon, dill and/or fennel fronds together. In a small bowl, whisk together vinegar, mustard, shallots, salt and pepper. Whisk in olive oil. Taste for seasoning. Just before serving, toss salad with half the dressing, drizzling in more as needed. Arrange on a platter or individual plates and top with radishes and favas. Arrange salmon next to salad.\u003c/li>\n\u003c/ol>\n\u003cp>[ad fullwidth]\u003c/p>\u003cp>\u003c/p>\n",
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"excerpt": "Our local king salmon season has begun. Make the most of the early season's succulent, richly flavored fish with this great slow-cooking technique. Perfect fish that's never dry or overcooked, in less than 30 minutes!\r\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_82139\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/uncooked-salmon1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/uncooked-salmon1000.jpg\" alt=\"Prepped fresh raw salmon. Photo: Stephanie Rosenbaum Klassen\" width=\"1000\" height=\"750\" class=\"size-full wp-image-82139\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Prepped fresh raw salmon\u003c/figcaption>\u003c/figure>\n\u003cp>It's salmon season! California's commercial salmon fishing opened for the season on May 1, and while we may have to wait a while for the home-grown tomatoes and corn to catch up, having local wild-caught Pacific salmon in the markets definitely makes it feel like summer in the kitchen. King, also known as chinook, salmon is coming into the markets right now, often caught as close as Monterey and Bodega Bays. It's well named, being the salmon that chefs and diners alike prize most highly for its rich, succulent, and deeply flavorful flesh. \u003c/p>\n\u003cp>Later in the season, you can think about preserving the catch with chef Neil Davidson's tutorial on how to \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/06/20/learn-how-to-butcher-smoke-and-can-a-whole-fish-with-chef-neil-davidson/\">butcher, smoke, and can\u003c/a> salmon and other fish. Right now, with the fat, krill-fed early season fish coming in, our forks and our bellies can't wait for anything more than grilling, sauteeing, or in this case, a damp slow roast in a low-temp oven. \u003c/p>\n\u003cp>Of course, \"slow\" is relative term here--since fish cooks quickly, even this slow cooking should only take about 25 minutes. Adding a pan of water to steam gently underneath while the fish cooks helps keep the flesh moist, as does slathering on a coat of minced shallots, fresh herbs, and olive oil. Serve the fish warm or room temperature over boiled or steamed fingerling potatoes and an herb salad. \u003c/p>\n\u003cfigure id=\"attachment_82168\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/cooked-salmon1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/cooked-salmon1000a.jpg\" alt=\"Slow-cooked Salmon over Herb Salad. Photo: Stephanie Rosenbaum Klassen\" width=\"1000\" height=\"750\" class=\"size-full wp-image-82168\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slow-cooked Salmon over Herb Salad\u003c/figcaption>\u003c/figure>\n\u003ch3>Slow-cooked Salmon Over Herb Salad\u003c/h3>\n\u003cp>The slow-cook technique is inspired by the recipe for \u003cem>Wild Salmon Salad with Beets, Potatoes, Egg in Mustard Vinaigrette\u003c/em> found in Los Angeles chef Suzanne Goin's 2005 cookbook, \u003ca href=\"http://www.amazon.com/exec/obidos/ASIN/1400042151/kqedorg-20\">Sunday Suppers at Lucques\u003c/a>. \u003c/p>\n\u003cp>\u003cem>Serves 3\u003c/em>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n\u003cem>Salmon\u003c/em>\n\u003cli>1 lb fillet of Pacific king salmon, skin on, preferably in one piece\u003c/li>\n\u003cli>2 shallots, finely minced (about 2 tablespoons)\u003c/li>\n\u003cli>1 tbsp fresh dill or chervil, minced\u003c/li>\n\u003cli>1 tbsp fresh tarragon, minced\u003c/li>\n\u003cli>3 tbsp parsley, minced\u003c/li>\n\u003cli>finely grated zest of 1/2 Meyer lemon (save juice for squeezing over cooked fish)\u003c/li>\n\u003cli>1 tbsp extra-virgin olive oil, or as needed\u003c/li>\n\u003cli>Flaky sea salt, such as Maldon\u003c/li>\n\u003c/ul>\n\u003cul>\n\u003cem>Herb Salad\u003c/em>\n\u003cli>a handful of flat-leaf parsley, stems removed\u003c/li>\n\u003cli>1 handful arugula\u003c/li>\n\u003cli>2 handfuls baby greens or mixed lettuces\u003c/li>\n\u003cli>1/4 cup fennel fronds, dill fronds, or a mixture of the two\u003c/li>\n\u003cli>1 tbsp tarragon leaves\u003c/li>\n\u003cli>1 tbsp chives, chopped\u003c/li>\n\u003cli>5 radishes, thinly sliced\u003c/li>\n\u003cli>1/2 cup peeled and blanched fava beans, optional\u003c/li>\n\u003cli>2 tbsp white wine or champagne vinegar\u003c/li>\n\u003cli>1 tbsp finely minced shallot\u003c/li>\n\u003cli>1 tsp Dijon mustard\u003c/li>\n\u003cli>1/3 cup extra virgin olive oil\u003c/li>\n\u003cli>Sea salt and freshly ground pepper, to taste\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>\u003c/strong>\u003c/p>\n\u003col>\nInstructions:\n\u003cli>\nPreheat oven to 250ºF. Half-fill a round or square cake pan with water and place it on the lower rack of the oven. Place a rack on a baking sheet. Rub the rack lightly with olive oil. Place the salmon, skin side down, on the rack and set aside to come to room temperature while you make the herb paste. \u003c/li>\n\u003cli>In a medium bowl, mix the shallots and herbs together. Add enough olive oil to make a chunky paste. Sprinkle the salmon lightly with sea salt and freshly ground pepper, then cover with herb paste. Sprinkle on a little more sea salt.\u003c/li>\n\u003cli>Roast for 20-25 minutes, until the fish is just cooked through and fish separates into moist flakes when prodded with the tip of a knife. Squeeze juice from zested lemon over fish.\u003c/li>\n\u003cli>While the fish is cooking, toss parsley, arugula, tarragon, dill and/or fennel fronds together. In a small bowl, whisk together vinegar, mustard, shallots, salt and pepper. Whisk in olive oil. Taste for seasoning. Just before serving, toss salad with half the dressing, drizzling in more as needed. Arrange on a platter or individual plates and top with radishes and favas. Arrange salmon next to salad.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>",
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"disqusTitle": "Springtime Frittata with Asparagus, Leeks, and Herbs",
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"content": "\u003cfigure id=\"attachment_81700\" class=\"wp-caption aligncenter\" style=\"max-width: 700px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice-pan700.jpg\">\u003cimg class=\"size-full wp-image-81700\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice-pan700.jpg\" alt=\"Slice of Springtime Frittata. Photo: Wendy Goodfriend\" width=\"700\" height=\"1050\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slice of Springtime Frittata. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>Eggs pose a big problem when you are serving brunch for a whole lot of people. They tend to need to be cooked last minute, and generally need to be served hot. So poached, fried, even scrambled is usually off my list.\u003c/p>\n\u003cp>[contextly_sidebar id=\"BWueW9TPatHIDgwVFydogwqjOPQOuQn9\"]\u003c/p>\n\u003cp>I like frittata because it is one of the most versatile, easy, and so-not-time-consuming ways to serve eggs at brunch. Not only that, but you can serve it hot or at room temperature and no one will get annoyed that it’s not hot enough. That means you can make it ahead of time, or at least pop it in the oven just when your guests arrive (or wake up, depending).\u003c/p>\n\u003cp>Part of the whole versatile draw is also that you can throw JUST ABOUT anything into them. No, really. Bacon, ham, chicken, sausage, crab, potatoes, roasted peppers, corn, cherry tomatoes, broccoli, peas, the world is your oyster. Hell, you can even throw in some oysters and do a crazy Hangtown fry-inspired frittata.\u003c/p>\n\u003cp>This one is a favorite of mine. It’s the epitome of springtime, and it just looks pretty to boot. Loaded with asparagus, one of my absolute favorite vegetables, and plenty of herbs, buttery leeks, and tangy goat cheese, this would be a very welcome addition to my breakfast-in-bed on Mother’s Day. Ahem.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Feel free to use this as a starting off point and create your own frittata with your favorite ingredients!\u003c/p>\n\u003cfigure id=\"attachment_81699\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-ingredients1000.jpg\">\u003cimg class=\"size-full wp-image-81699\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-ingredients1000.jpg\" alt=\"Springtime Frittata ingredients. Photo: Wendy Goodfriend\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Springtime Frittata ingredients. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Springtime Frittata\u003c/h3>\n\u003cp>\u003cem>Serves 6 to 8\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>1 1/2 lb medium-sized asparagus, tough ends snapped and cut into 3/4-inch pieces\u003c/li>\n\u003cli>Kosher salt and freshly ground pepper\u003c/li>\n\u003cli>12 large eggs\u003c/li>\n\u003cli>2 tbsp finely chopped fresh chives, plus more for garnish\u003c/li>\n\u003cli>1 heaping tsp finely chopped fresh tarragon, plus more for garnish\u003c/li>\n\u003cli>6 oz fresh goat cheese, ideally garlic-herb, crumbled\u003c/li>\n\u003cli>1 tbsp olive oil\u003c/li>\n\u003cli>2 tbsp unsalted butter\u003c/li>\n\u003cli>1 leek, white and pale green parts only, halved lengthwise, rinsed well, and thinly sliced\u003c/li>\n\u003c/ul>\n\u003cp>[gallery type=\"slideshow\" link=\"file\" ids=\"81710,81709,81711\"]\u003c/p>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli style=\"list-style-type: none\">\n\u003col>\n\u003cli>Preheat the oven to 400F. Fill a saucepan half full of salted water and bring the water to a boil over medium-high heat. Add the asparagus and boil for about 2 minutes, just until crisp-tender. Drain and rinse under cold water to stop the cooking.\u003c/li>\n\u003cli>In a bowl, whisk together the eggs, chives, tarragon, 1 tsp salt, and a few grinds of pepper.\u003c/li>\n\u003cli>In a 10-inch heavy, ovenproof frying pan over medium heat, warm the olive oil with 1 tbsp butter. When the butter is melted, add the leek and a pinch of salt and cook until the leek is tender, about 6 minutes. Add the asparagus and remaining butter and stir to combine, cooking until warmed through, about 1 minute.\u003c/li>\n\u003cli>Re-whisk the egg mixture and gently pour it over the vegetables in the pan. Cook until the eggs at the edge of the pan begin to set, running a heatproof rubber spatula along the edge to let the egg slide under the frittata, about 2-3 minutes.\u003c/li>\n\u003cli>Sprinkle the goat cheese evenly over the top of the frittata.\u003c/li>\n\u003c/ol>\n\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\n\u003cp>[gallery type=\"slideshow\" link=\"file\" ids=\"81720,81721,81722\"]\u003c/p>\n\u003col>\n\u003cli>Put the pan in the oven and bake until the eggs are set, about 10 minutes. Turn on the broiler and broil the frittata for a few minutes to brown the top, if you like. Check for doneness by cutting a slit in the center of the frittata; it should be just set. Let cool for about 5 minutes, then slice into wedges and serve.\u003c/li>\n\u003c/ol>\n\u003cfigure id=\"attachment_81715\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-cooked-pan1000a.jpg\">\u003cimg class=\"size-full wp-image-81715\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-cooked-pan1000a.jpg\" alt=\"Fresh out-of-the-oven Springtime Frittata. Photo: Wendy Goodfriend\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Fresh out-of-the-oven Springtime Frittata. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_81703\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice1000.jpg\">\u003cimg class=\"size-full wp-image-81703\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice1000.jpg\" alt=\"Slice Frittata into wedges and serve. Photo: Wendy Goodfriend\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slice Frittata into wedges and serve. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\n",
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"excerpt": "Eggs can be a problem when serving brunch for lots of people. Enter the versatile, amazing, and delicious frittata, all gussied up for springtime.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_81700\" class=\"wp-caption aligncenter\" style=\"max-width: 700px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice-pan700.jpg\">\u003cimg class=\"size-full wp-image-81700\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice-pan700.jpg\" alt=\"Slice of Springtime Frittata. Photo: Wendy Goodfriend\" width=\"700\" height=\"1050\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slice of Springtime Frittata. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>Eggs pose a big problem when you are serving brunch for a whole lot of people. They tend to need to be cooked last minute, and generally need to be served hot. So poached, fried, even scrambled is usually off my list.\u003c/p>\n\u003cp>\u003c/p>\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003cp>I like frittata because it is one of the most versatile, easy, and so-not-time-consuming ways to serve eggs at brunch. Not only that, but you can serve it hot or at room temperature and no one will get annoyed that it’s not hot enough. That means you can make it ahead of time, or at least pop it in the oven just when your guests arrive (or wake up, depending).\u003c/p>\n\u003cp>Part of the whole versatile draw is also that you can throw JUST ABOUT anything into them. No, really. Bacon, ham, chicken, sausage, crab, potatoes, roasted peppers, corn, cherry tomatoes, broccoli, peas, the world is your oyster. Hell, you can even throw in some oysters and do a crazy Hangtown fry-inspired frittata.\u003c/p>\n\u003cp>This one is a favorite of mine. It’s the epitome of springtime, and it just looks pretty to boot. Loaded with asparagus, one of my absolute favorite vegetables, and plenty of herbs, buttery leeks, and tangy goat cheese, this would be a very welcome addition to my breakfast-in-bed on Mother’s Day. Ahem.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Feel free to use this as a starting off point and create your own frittata with your favorite ingredients!\u003c/p>\n\u003cfigure id=\"attachment_81699\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-ingredients1000.jpg\">\u003cimg class=\"size-full wp-image-81699\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-ingredients1000.jpg\" alt=\"Springtime Frittata ingredients. Photo: Wendy Goodfriend\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Springtime Frittata ingredients. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Springtime Frittata\u003c/h3>\n\u003cp>\u003cem>Serves 6 to 8\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>1 1/2 lb medium-sized asparagus, tough ends snapped and cut into 3/4-inch pieces\u003c/li>\n\u003cli>Kosher salt and freshly ground pepper\u003c/li>\n\u003cli>12 large eggs\u003c/li>\n\u003cli>2 tbsp finely chopped fresh chives, plus more for garnish\u003c/li>\n\u003cli>1 heaping tsp finely chopped fresh tarragon, plus more for garnish\u003c/li>\n\u003cli>6 oz fresh goat cheese, ideally garlic-herb, crumbled\u003c/li>\n\u003cli>1 tbsp olive oil\u003c/li>\n\u003cli>2 tbsp unsalted butter\u003c/li>\n\u003cli>1 leek, white and pale green parts only, halved lengthwise, rinsed well, and thinly sliced\u003c/li>\n\u003c/ul>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli style=\"list-style-type: none\">\n\u003col>\n\u003cli>Preheat the oven to 400F. Fill a saucepan half full of salted water and bring the water to a boil over medium-high heat. Add the asparagus and boil for about 2 minutes, just until crisp-tender. Drain and rinse under cold water to stop the cooking.\u003c/li>\n\u003cli>In a bowl, whisk together the eggs, chives, tarragon, 1 tsp salt, and a few grinds of pepper.\u003c/li>\n\u003cli>In a 10-inch heavy, ovenproof frying pan over medium heat, warm the olive oil with 1 tbsp butter. When the butter is melted, add the leek and a pinch of salt and cook until the leek is tender, about 6 minutes. Add the asparagus and remaining butter and stir to combine, cooking until warmed through, about 1 minute.\u003c/li>\n\u003cli>Re-whisk the egg mixture and gently pour it over the vegetables in the pan. Cook until the eggs at the edge of the pan begin to set, running a heatproof rubber spatula along the edge to let the egg slide under the frittata, about 2-3 minutes.\u003c/li>\n\u003cli>Sprinkle the goat cheese evenly over the top of the frittata.\u003c/li>\n\u003c/ol>\n\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003col>\n\u003cli>Put the pan in the oven and bake until the eggs are set, about 10 minutes. Turn on the broiler and broil the frittata for a few minutes to brown the top, if you like. Check for doneness by cutting a slit in the center of the frittata; it should be just set. Let cool for about 5 minutes, then slice into wedges and serve.\u003c/li>\n\u003c/ol>\n\u003cfigure id=\"attachment_81715\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-cooked-pan1000a.jpg\">\u003cimg class=\"size-full wp-image-81715\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-cooked-pan1000a.jpg\" alt=\"Fresh out-of-the-oven Springtime Frittata. Photo: Wendy Goodfriend\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Fresh out-of-the-oven Springtime Frittata. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_81703\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice1000.jpg\">\u003cimg class=\"size-full wp-image-81703\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/05/frittata-slice1000.jpg\" alt=\"Slice Frittata into wedges and serve. Photo: Wendy Goodfriend\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slice Frittata into wedges and serve. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "DIY Feta Cheese: Homemade Fresh Cheese is Easy to Make and Better than Store Bought",
"title": "DIY Feta Cheese: Homemade Fresh Cheese is Easy to Make and Better than Store Bought",
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"content": "\u003cfigure id=\"attachment_77009\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta.jpg\" alt=\"DIY feta cheese is a great introduction to home cheesemaking. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77009\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">DIY feta cheese is a great introduction to home cheesemaking. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Of all the recipes in my DIY arsenal, homemade cheese has perhaps the greatest reward. While I still stick with the experts when it comes to cheddar, blue, and Parmesan, I prefer to make fresh cheeses at home. Why? Most of the simple cheeses I make at home take little equipment, and their pure, sweet flavor is far better than most feta, cream cheese, and chèvre I buy at the store.\u003c/p>\n\u003cp>Ricotta (essentially curdled milk) is a fine place to start, but for not much more effort, homemade feta is a real treat. You’ll need to order a few supplies from a cheesemaking supply store—rennet, calcium chloride, and a starter culture—but you’ll be able to use these items again and again in the future. Homemade cheese is only a gallon of milk away.\u003c/p>\n\u003cfigure id=\"attachment_77014\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/feta-ingredients.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/feta-ingredients.jpg\" alt=\"To make feta cheese, you’ll need a gallon of milk (goat, cow, or sheep), mesophilic starter culture, rennet, and calcium chloride. Photo: Kate Williams\" width=\"1000\" height=\"753\" class=\"size-full wp-image-77014\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">To make feta cheese, you’ll need a gallon of milk (goat, cow, or sheep), mesophilic starter culture, rennet, and calcium chloride. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>I like to use goat’s milk when I make feta, but you can use cow or sheep (if you can find it) instead. When looking for milk for cheesemaking, it is important to consider the level of pasteurization. Raw milk will work great (and doesn’t require starter cultures), but you can use pasteurized milk as long as it hasn’t been \u003cem>ultra\u003c/em>-pasteurized. Ultra-pasteurization heats the milk to 280 degrees, effectively killing any micro-organisms in the milk. You \u003cem>want\u003c/em> these microbes in the milk in order for the cheese to curdle properly and for the final cheese product to actually have flavor. HTST pasteurization (usually just labeled “pasteurized”) only heats the milk to 161 degrees, and as such will generally produce much better cheese.\u003c/p>\n\u003cp>Once you get the milk home, it’s time to heat it up to a proper incubation temperature. 86 to 88 degrees is ideal, and you’ll want to heat the milk slowly to avoid scalding. I like to use an enameled cast iron Dutch oven when I make cheese because its thick walls will keep the milk well-insulated. \u003c/p>\n\u003cfigure id=\"attachment_77016\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/target-temp.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/target-temp.jpg\" alt=\"To properly incubate the milk and set the curd, the milk needs to be at a warm 86 to 88 degrees. Using a heavy Dutch oven will help keep the milk insulated. Photo: Kate Williams\" width=\"1000\" height=\"752\" class=\"size-full wp-image-77016\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">To properly incubate the milk and set the curd, the milk needs to be at a warm 86 to 88 degrees. Using a heavy Dutch oven will help keep the milk insulated. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Now that the milk is warm, add the starter culture. You’ll need to let it hydrate for a few minutes before whisking it in to the milk using a gentle up-and-down motion to distribute thoroughly. For feta, you need to use a mesophilic starter culture. Mesophilic bacteria like low to moderate temperatures and are used to make the vast majority of cheeses (anything from our feta to cheddar to even camembert). Thermophilic cultures are heat-loving cultures and are used to make cheeses that need to be heated above 102 degrees, like mozzarella and Parmesan. Once the culture is incorporated, let the milk ripen, covered for an hour.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Next, add a diluted calcium chloride solution, stirring it into the milk in the same manner as the culture. The calcium chloride will help the milk form firmer, easier-to-work-with curds. When milk goes through the pasteurization and homogenization process, it can lose a substantial amount of calcium, which will in turn affect the clotting properties of the milk once rennet is added. In order to make sure the calcium chloride is evenly distributed, it is best to dilute it in a bit of water before adding it to the milk. \u003c/p>\n\u003cfigure id=\"attachment_77007\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/animal-rennet-calcium-chloride.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/animal-rennet-calcium-chloride.jpg\" alt=\"Both rennet and calcium chloride are key ingredients to forming a firm curd. Photo: Kate Williams\" width=\"1000\" height=\"750\" class=\"size-full wp-image-77007\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Both rennet and calcium chloride are key ingredients to forming a firm curd. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Finally, add the rennet. Animal rennet comes from the stomach lining of calves, lambs, or goats, and the enzymes present in the stomach cause the milk to coagulate and separate into firm curds and whey. (Acids will also cause milk to coagulate, but will not form firm, stable curds.) If animal rennet makes you squeamish, you can use vegetable rennet. Vegetable rennet contains the same enzymes as the animal version, yet is derived from a species of mold. Just like the calcium chloride, it is necessary to dilute the rennet before adding it to the milk, and to whisk it in slowly, using an up-and-down motion.\u003c/p>\n\u003cp>Once the rennet is incorporated, cover the pot and let it sit at room temperature for another hour. At this point the milk should have transformed into a sold mass of curd surrounded by light yellow whey. To check if the milk is fully set, you’ll want to perform a “clean break” test. Simply stick an offset spatula or thin knife into the cheese and gently push it sideways. You should see a clean line of separation between the curds and the whey. If the line of separation is still blurry, re-cover the pot and let it sit for 15 more minutes before testing again.\u003c/p>\n\u003cfigure id=\"attachment_77010\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cutting-curds.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cutting-curds.jpg\" alt=\"Cutting the curd into small cubes allows it to release whey and form solid cheese. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77010\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cutting the curd into small cubes allows it to release whey and form solid cheese. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Now it is time to cut the curds. Using that same spatula or knife, cut the curds into a grid of 1/2-inch squares. It doesn’t have to be totally perfect, but evenly cut curd will (logically) drain more evenly than curd cut into random-sized blocks. Let the cut curd sit undisturbed for 10 minutes.\u003c/p>\n\u003cp>To firm the curds up just a bit, you’ll need to slowly heat the whey up to 90 degrees. I like to do this over the lowest heat possible so that it takes around 20 minutes to bring the whey up to temperature. While the pot is heating, stir the curds gently using a flexible rubber spatula. This process will break the curds up into smaller pieces and allow them to release more whey. Make sure you’re checking the temperature of the yellow whey (not the curds) every few minutes to monitor its progress. Let the curds rest for 5 minutes, undisturbed.\u003c/p>\n\u003cfigure id=\"attachment_77012\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-curds.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-curds.jpg\" alt=\"To drain the gently cooked curds, transfer them to a colander lined with butter muslin or cheesecloth. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77012\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">To drain the gently cooked curds, transfer them to a colander lined with butter muslin or cheesecloth. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>While the curds rest, line a colander with damped butter muslin or a double layer of cheesecloth, letting excess cloth hang over the sides of the colander. Now gently transfer the curds to the colander using a slotted spoon. Let the curds drain for about 30 minutes, or until there’s little whey visible around the curds. Don’t throw away the drained whey—you’ll need it to make a brine later. \u003c/p>\n\u003cfigure id=\"attachment_77013\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-sack.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-sack.jpg\" alt=\"The curds then need to drain overnight wrapped in the muslin. I like to hang the sack of curds off of a spoon on top of a stockpot. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77013\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">The curds then need to drain overnight wrapped in the muslin. I like to hang the sack of curds off of a spoon on top of a stockpot. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>To let the curds drain further, gently tie the corners of the muslin into a sack, and slip a long wooden spoon through the knot. Use the spoon to hang the sack of curds over a deep stockpot or bucket. Tie the corners of the muslin together to create a sack, slip a wooden spoon handle through the knot, and hang the sack over a stockpot or bucket. Transfer the pot to the refrigerator and let the curds continue to drain overnight.\u003c/p>\n\u003cfigure id=\"attachment_77011\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/drained-before-cutting-3.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/drained-before-cutting-3.jpg\" alt=\"Once the cheese has firmed up, it should hold its shape in a ball. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77011\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Once the cheese has firmed up, it should hold its shape in a ball. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_77015\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/salting-close-up.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/salting-close-up.jpg\" alt=\"Sliced slabs of cheese are then heavily salted before curing in the refrigerator for 5 days. Photo: Kate Williams\" width=\"1000\" height=\"748\" class=\"size-full wp-image-77015\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sliced slabs of cheese are then heavily salted before curing in the refrigerator for 5 days. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Now that the curds are drained, it’s time to salt the cheese. Gently unwrap the ball of cheese and slice it into slabs that are about one inch thick. Place the slabs in a rimmed baking dish (or a couple if you’ve only got small ones handy), and sprinkle with 2 tablespoons of kosher salt, covering both sides. It sounds like a lot of salt, but much of it will draw moisture out of the cheese and will be drained off. Plus, feta is salty! Cover the dishes with plastic wrap and place in the refrigerator until the cheese has stopped extruding whey, about five days. You’ll want to drain off extruded whey and flip the slabs over once a day.\u003c/p>\n\u003cp>Finally, after those long five days of waiting, your feta can be ready to eat. If you prefer a saltier, brined feta, slice the slabs into 1-inch cubes and transfer to a large, 1-quart glass canning jar. Whisk the two cups of reserved whey with 3 tablespoons of kosher salt and pour the brine over the feta. (You’ll probably have extra brine.) Let the feta sit in the brine, refrigerated, for at least 24 hours or up to 3 weeks before using.\u003c/p>\n\u003cp>I find a way to sneak my homemade feta on to and into just about everything in my kitchen. My current favorite is using the cheese as a topping for poached eggs in tomato sauce.\u003c/p>\n\u003cfigure id=\"attachment_77008\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta-in-jar.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta-in-jar.jpg\" alt=\"Store the feta in a jar covered in brine (made from extruded whey and salt) for up to 3 weeks. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77008\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Store the feta in a jar covered in brine (made from extruded whey and salt) for up to 3 weeks. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003ch3>Recipe: Feta Cheese\u003c/h3>\n\u003cp>\u003cem>Makes about 1 pound\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Note:\u003c/strong> You can make this cheese vegetarian by using vegetable rennet, but pay close attention to the conversion amounts on the package. Some vegetable rennets are less concentrated than animal rennet. You may need to use more than what is listed in the recipe.\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1\tgallon pasteurized whole goat, sheep, or cow’s milk\u003c/li>\n\u003cli>1/4\tteaspoon direct-set mesophilic starter culture\u003c/li>\n\u003cli>1/4\tteaspoon liquid calcium chloride diluted in 1/4 cup cool non-chlorinated water\u003c/li>\n\u003cli>1/4\tteaspoon liquid animal rennet diluted in 1/4 cup cool non-chlorinated water\u003c/li>\n\u003cli>5\ttablespoons Diamond Crystal kosher salt\u003c/li>\n\u003c/ul>\n\u003cul>\n\u003cstrong>Equipment:\u003c/strong>\n\u003cli>Non-reactive stockpot or Dutch oven\u003c/li>\n\u003cli>Whisk\u003c/li>\n\u003cli>Offset spatula or thin knife\u003c/li>\n\u003cli>Rubber spatula\u003c/li>\n\u003cli>Instant-read thermometer\u003c/li>\n\u003cli>Slotted spoon\u003c/li>\n\u003cli>Colander\u003c/li>\n\u003cli>Butter muslin or cheesecloth\u003c/li>\n\u003cli>Wooden spoon\u003c/li>\n\u003cli>Baking dish(es)\u003c/li>\n\u003cli>1-quart glass jar\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>In a nonreactive stockpot or Dutch oven, gently heat the milk over low heat until it reaches 86 degrees. This should take about 15 minutes. Remove the milk from the heat.\u003c/li>\n\u003cli>Sprinkle the starter culture over the milk and let it hydrate for 2 minutes. Whisk the starter into the milk, using an up-and-down motion to distribute thoroughly. Cover and let the milk ripen at room temperature for 1 hour.\u003c/li>\n\u003cli>Add the diluted calcium chloride, whisking it gently with an up-and-down motion for two minutes. Then add the rennet in the same way.\u003c/li>\n\u003cli>Cover the pot and let it sit at room temperature for 1 hour. At this point the curds should have formed a solid mass and light yellow whey will float to the surface. The curds should show a clean line of separation when cut with a thin knife. (This is called the clean break test.) If the curds do not separate cleanly, let the curds sit for another 15 minutes, and test again.\u003c/li>\n\u003cli>Using an offset spatula or thin knife, cut the curds into a grid of 1/2-inch squares. Let the cut curd sit undisturbed for 10 minutes.\u003c/li>\n\u003cli>Stir the curds gently using a flexible rubber spatula for 20 minutes, while raising the temperature slowly (over low heat) to 90 degrees. This process will break the curds up into smaller pieces and allow them to release more whey. Let the curds rest for 5 minutes, undisturbed.\u003c/li>\n\u003cli>While the curds rest, line a colander with damped butter muslin or a double layer of cheesecloth, letting excess cloth hang over the sides of the colander. Using a slotted spoon, transfer the curds to the prepared colander and let drain for 30 minutes. Save and refrigerate 2 cups of the leftover drained whey to use in step 10.\u003c/li>\n\u003cli>Tie the corners of the muslin together to create a sack, slip a wooden spoon handle through the knot, and hang the sack over a stockpot or bucket. Transfer the pot to the refrigerator and let drain overnight. At this point, the cheese should no longer be dripping whey.\u003c/li>\n\u003cli>The next day, unwrap the cheese from the muslin and gently slice into 1-inch thick slabs. Place the slabs in a single layer in one or two rimmed baking dishes and sprinkle with 1 tablespoon of salt on each side of the slabs. Cover and refrigerate until the feta is very firm and has stopped extruding whey, about 5 days. Drain off the extruded whey and flip the slabs over once a day.\u003c/li>\n\u003cli>Slice the slabs into 1-inch cubes and transfer to a 1-quart canning jar. Whisk the reserved 2 cups of whey with remaining 3 tablespoons salt to create a brine. Pour the brine over feta and refrigerate for at least 24 hours or up to 3 weeks.\u003c/li>\n\u003c/ol>\n\u003ch3>Information:\u003c/h3>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>Cheesemaking supplies like starter cultures, rennet, calcium chloride, and butter muslin are available through \u003ca href=\"http://www.cheesemaking.com/\">cheesemaking.com\u003c/a> and \u003ca href=\"http://www.culturesforhealth.com/\">culturesforhealth.com\u003c/a>.\u003c/p>\n\n",
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"excerpt": "Feta cheese is an excellent starter cheese for those who want to learn how to make DIY cheese at home. Kate Williams shows you how.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_77009\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta.jpg\" alt=\"DIY feta cheese is a great introduction to home cheesemaking. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77009\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">DIY feta cheese is a great introduction to home cheesemaking. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Of all the recipes in my DIY arsenal, homemade cheese has perhaps the greatest reward. While I still stick with the experts when it comes to cheddar, blue, and Parmesan, I prefer to make fresh cheeses at home. Why? Most of the simple cheeses I make at home take little equipment, and their pure, sweet flavor is far better than most feta, cream cheese, and chèvre I buy at the store.\u003c/p>\n\u003cp>Ricotta (essentially curdled milk) is a fine place to start, but for not much more effort, homemade feta is a real treat. You’ll need to order a few supplies from a cheesemaking supply store—rennet, calcium chloride, and a starter culture—but you’ll be able to use these items again and again in the future. Homemade cheese is only a gallon of milk away.\u003c/p>\n\u003cfigure id=\"attachment_77014\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/feta-ingredients.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/feta-ingredients.jpg\" alt=\"To make feta cheese, you’ll need a gallon of milk (goat, cow, or sheep), mesophilic starter culture, rennet, and calcium chloride. Photo: Kate Williams\" width=\"1000\" height=\"753\" class=\"size-full wp-image-77014\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">To make feta cheese, you’ll need a gallon of milk (goat, cow, or sheep), mesophilic starter culture, rennet, and calcium chloride. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>I like to use goat’s milk when I make feta, but you can use cow or sheep (if you can find it) instead. When looking for milk for cheesemaking, it is important to consider the level of pasteurization. Raw milk will work great (and doesn’t require starter cultures), but you can use pasteurized milk as long as it hasn’t been \u003cem>ultra\u003c/em>-pasteurized. Ultra-pasteurization heats the milk to 280 degrees, effectively killing any micro-organisms in the milk. You \u003cem>want\u003c/em> these microbes in the milk in order for the cheese to curdle properly and for the final cheese product to actually have flavor. HTST pasteurization (usually just labeled “pasteurized”) only heats the milk to 161 degrees, and as such will generally produce much better cheese.\u003c/p>\n\u003cp>Once you get the milk home, it’s time to heat it up to a proper incubation temperature. 86 to 88 degrees is ideal, and you’ll want to heat the milk slowly to avoid scalding. I like to use an enameled cast iron Dutch oven when I make cheese because its thick walls will keep the milk well-insulated. \u003c/p>\n\u003cfigure id=\"attachment_77016\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/target-temp.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/target-temp.jpg\" alt=\"To properly incubate the milk and set the curd, the milk needs to be at a warm 86 to 88 degrees. Using a heavy Dutch oven will help keep the milk insulated. Photo: Kate Williams\" width=\"1000\" height=\"752\" class=\"size-full wp-image-77016\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">To properly incubate the milk and set the curd, the milk needs to be at a warm 86 to 88 degrees. Using a heavy Dutch oven will help keep the milk insulated. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Now that the milk is warm, add the starter culture. You’ll need to let it hydrate for a few minutes before whisking it in to the milk using a gentle up-and-down motion to distribute thoroughly. For feta, you need to use a mesophilic starter culture. Mesophilic bacteria like low to moderate temperatures and are used to make the vast majority of cheeses (anything from our feta to cheddar to even camembert). Thermophilic cultures are heat-loving cultures and are used to make cheeses that need to be heated above 102 degrees, like mozzarella and Parmesan. Once the culture is incorporated, let the milk ripen, covered for an hour.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Next, add a diluted calcium chloride solution, stirring it into the milk in the same manner as the culture. The calcium chloride will help the milk form firmer, easier-to-work-with curds. When milk goes through the pasteurization and homogenization process, it can lose a substantial amount of calcium, which will in turn affect the clotting properties of the milk once rennet is added. In order to make sure the calcium chloride is evenly distributed, it is best to dilute it in a bit of water before adding it to the milk. \u003c/p>\n\u003cfigure id=\"attachment_77007\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/animal-rennet-calcium-chloride.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/animal-rennet-calcium-chloride.jpg\" alt=\"Both rennet and calcium chloride are key ingredients to forming a firm curd. Photo: Kate Williams\" width=\"1000\" height=\"750\" class=\"size-full wp-image-77007\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Both rennet and calcium chloride are key ingredients to forming a firm curd. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Finally, add the rennet. Animal rennet comes from the stomach lining of calves, lambs, or goats, and the enzymes present in the stomach cause the milk to coagulate and separate into firm curds and whey. (Acids will also cause milk to coagulate, but will not form firm, stable curds.) If animal rennet makes you squeamish, you can use vegetable rennet. Vegetable rennet contains the same enzymes as the animal version, yet is derived from a species of mold. Just like the calcium chloride, it is necessary to dilute the rennet before adding it to the milk, and to whisk it in slowly, using an up-and-down motion.\u003c/p>\n\u003cp>Once the rennet is incorporated, cover the pot and let it sit at room temperature for another hour. At this point the milk should have transformed into a sold mass of curd surrounded by light yellow whey. To check if the milk is fully set, you’ll want to perform a “clean break” test. Simply stick an offset spatula or thin knife into the cheese and gently push it sideways. You should see a clean line of separation between the curds and the whey. If the line of separation is still blurry, re-cover the pot and let it sit for 15 more minutes before testing again.\u003c/p>\n\u003cfigure id=\"attachment_77010\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cutting-curds.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cutting-curds.jpg\" alt=\"Cutting the curd into small cubes allows it to release whey and form solid cheese. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77010\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cutting the curd into small cubes allows it to release whey and form solid cheese. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Now it is time to cut the curds. Using that same spatula or knife, cut the curds into a grid of 1/2-inch squares. It doesn’t have to be totally perfect, but evenly cut curd will (logically) drain more evenly than curd cut into random-sized blocks. Let the cut curd sit undisturbed for 10 minutes.\u003c/p>\n\u003cp>To firm the curds up just a bit, you’ll need to slowly heat the whey up to 90 degrees. I like to do this over the lowest heat possible so that it takes around 20 minutes to bring the whey up to temperature. While the pot is heating, stir the curds gently using a flexible rubber spatula. This process will break the curds up into smaller pieces and allow them to release more whey. Make sure you’re checking the temperature of the yellow whey (not the curds) every few minutes to monitor its progress. Let the curds rest for 5 minutes, undisturbed.\u003c/p>\n\u003cfigure id=\"attachment_77012\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-curds.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-curds.jpg\" alt=\"To drain the gently cooked curds, transfer them to a colander lined with butter muslin or cheesecloth. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77012\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">To drain the gently cooked curds, transfer them to a colander lined with butter muslin or cheesecloth. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>While the curds rest, line a colander with damped butter muslin or a double layer of cheesecloth, letting excess cloth hang over the sides of the colander. Now gently transfer the curds to the colander using a slotted spoon. Let the curds drain for about 30 minutes, or until there’s little whey visible around the curds. Don’t throw away the drained whey—you’ll need it to make a brine later. \u003c/p>\n\u003cfigure id=\"attachment_77013\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-sack.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/draining-sack.jpg\" alt=\"The curds then need to drain overnight wrapped in the muslin. I like to hang the sack of curds off of a spoon on top of a stockpot. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77013\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">The curds then need to drain overnight wrapped in the muslin. I like to hang the sack of curds off of a spoon on top of a stockpot. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>To let the curds drain further, gently tie the corners of the muslin into a sack, and slip a long wooden spoon through the knot. Use the spoon to hang the sack of curds over a deep stockpot or bucket. Tie the corners of the muslin together to create a sack, slip a wooden spoon handle through the knot, and hang the sack over a stockpot or bucket. Transfer the pot to the refrigerator and let the curds continue to drain overnight.\u003c/p>\n\u003cfigure id=\"attachment_77011\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/drained-before-cutting-3.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/drained-before-cutting-3.jpg\" alt=\"Once the cheese has firmed up, it should hold its shape in a ball. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77011\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Once the cheese has firmed up, it should hold its shape in a ball. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_77015\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/salting-close-up.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/salting-close-up.jpg\" alt=\"Sliced slabs of cheese are then heavily salted before curing in the refrigerator for 5 days. Photo: Kate Williams\" width=\"1000\" height=\"748\" class=\"size-full wp-image-77015\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sliced slabs of cheese are then heavily salted before curing in the refrigerator for 5 days. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003cp>Now that the curds are drained, it’s time to salt the cheese. Gently unwrap the ball of cheese and slice it into slabs that are about one inch thick. Place the slabs in a rimmed baking dish (or a couple if you’ve only got small ones handy), and sprinkle with 2 tablespoons of kosher salt, covering both sides. It sounds like a lot of salt, but much of it will draw moisture out of the cheese and will be drained off. Plus, feta is salty! Cover the dishes with plastic wrap and place in the refrigerator until the cheese has stopped extruding whey, about five days. You’ll want to drain off extruded whey and flip the slabs over once a day.\u003c/p>\n\u003cp>Finally, after those long five days of waiting, your feta can be ready to eat. If you prefer a saltier, brined feta, slice the slabs into 1-inch cubes and transfer to a large, 1-quart glass canning jar. Whisk the two cups of reserved whey with 3 tablespoons of kosher salt and pour the brine over the feta. (You’ll probably have extra brine.) Let the feta sit in the brine, refrigerated, for at least 24 hours or up to 3 weeks before using.\u003c/p>\n\u003cp>I find a way to sneak my homemade feta on to and into just about everything in my kitchen. My current favorite is using the cheese as a topping for poached eggs in tomato sauce.\u003c/p>\n\u003cfigure id=\"attachment_77008\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta-in-jar.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/cubed-feta-in-jar.jpg\" alt=\"Store the feta in a jar covered in brine (made from extruded whey and salt) for up to 3 weeks. Photo: Kate Williams\" width=\"1000\" height=\"667\" class=\"size-full wp-image-77008\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Store the feta in a jar covered in brine (made from extruded whey and salt) for up to 3 weeks. Photo: Kate Williams\u003c/figcaption>\u003c/figure>\n\u003ch3>Recipe: Feta Cheese\u003c/h3>\n\u003cp>\u003cem>Makes about 1 pound\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Note:\u003c/strong> You can make this cheese vegetarian by using vegetable rennet, but pay close attention to the conversion amounts on the package. Some vegetable rennets are less concentrated than animal rennet. You may need to use more than what is listed in the recipe.\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1\tgallon pasteurized whole goat, sheep, or cow’s milk\u003c/li>\n\u003cli>1/4\tteaspoon direct-set mesophilic starter culture\u003c/li>\n\u003cli>1/4\tteaspoon liquid calcium chloride diluted in 1/4 cup cool non-chlorinated water\u003c/li>\n\u003cli>1/4\tteaspoon liquid animal rennet diluted in 1/4 cup cool non-chlorinated water\u003c/li>\n\u003cli>5\ttablespoons Diamond Crystal kosher salt\u003c/li>\n\u003c/ul>\n\u003cul>\n\u003cstrong>Equipment:\u003c/strong>\n\u003cli>Non-reactive stockpot or Dutch oven\u003c/li>\n\u003cli>Whisk\u003c/li>\n\u003cli>Offset spatula or thin knife\u003c/li>\n\u003cli>Rubber spatula\u003c/li>\n\u003cli>Instant-read thermometer\u003c/li>\n\u003cli>Slotted spoon\u003c/li>\n\u003cli>Colander\u003c/li>\n\u003cli>Butter muslin or cheesecloth\u003c/li>\n\u003cli>Wooden spoon\u003c/li>\n\u003cli>Baking dish(es)\u003c/li>\n\u003cli>1-quart glass jar\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>In a nonreactive stockpot or Dutch oven, gently heat the milk over low heat until it reaches 86 degrees. This should take about 15 minutes. Remove the milk from the heat.\u003c/li>\n\u003cli>Sprinkle the starter culture over the milk and let it hydrate for 2 minutes. Whisk the starter into the milk, using an up-and-down motion to distribute thoroughly. Cover and let the milk ripen at room temperature for 1 hour.\u003c/li>\n\u003cli>Add the diluted calcium chloride, whisking it gently with an up-and-down motion for two minutes. Then add the rennet in the same way.\u003c/li>\n\u003cli>Cover the pot and let it sit at room temperature for 1 hour. At this point the curds should have formed a solid mass and light yellow whey will float to the surface. The curds should show a clean line of separation when cut with a thin knife. (This is called the clean break test.) If the curds do not separate cleanly, let the curds sit for another 15 minutes, and test again.\u003c/li>\n\u003cli>Using an offset spatula or thin knife, cut the curds into a grid of 1/2-inch squares. Let the cut curd sit undisturbed for 10 minutes.\u003c/li>\n\u003cli>Stir the curds gently using a flexible rubber spatula for 20 minutes, while raising the temperature slowly (over low heat) to 90 degrees. This process will break the curds up into smaller pieces and allow them to release more whey. Let the curds rest for 5 minutes, undisturbed.\u003c/li>\n\u003cli>While the curds rest, line a colander with damped butter muslin or a double layer of cheesecloth, letting excess cloth hang over the sides of the colander. Using a slotted spoon, transfer the curds to the prepared colander and let drain for 30 minutes. Save and refrigerate 2 cups of the leftover drained whey to use in step 10.\u003c/li>\n\u003cli>Tie the corners of the muslin together to create a sack, slip a wooden spoon handle through the knot, and hang the sack over a stockpot or bucket. Transfer the pot to the refrigerator and let drain overnight. At this point, the cheese should no longer be dripping whey.\u003c/li>\n\u003cli>The next day, unwrap the cheese from the muslin and gently slice into 1-inch thick slabs. Place the slabs in a single layer in one or two rimmed baking dishes and sprinkle with 1 tablespoon of salt on each side of the slabs. Cover and refrigerate until the feta is very firm and has stopped extruding whey, about 5 days. Drain off the extruded whey and flip the slabs over once a day.\u003c/li>\n\u003cli>Slice the slabs into 1-inch cubes and transfer to a 1-quart canning jar. Whisk the reserved 2 cups of whey with remaining 3 tablespoons salt to create a brine. Pour the brine over feta and refrigerate for at least 24 hours or up to 3 weeks.\u003c/li>\n\u003c/ol>\n\u003ch3>Information:\u003c/h3>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Cheesemaking supplies like starter cultures, rennet, calcium chloride, and butter muslin are available through \u003ca href=\"http://www.cheesemaking.com/\">cheesemaking.com\u003c/a> and \u003ca href=\"http://www.culturesforhealth.com/\">culturesforhealth.com\u003c/a>.\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "5 Foods that Boost Immunity and May Help Prevent Colds and Flu",
"title": "5 Foods that Boost Immunity and May Help Prevent Colds and Flu",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cp>Cold and flu season is upon us and as the old adage goes, “\u003ca href=\"http://www.ushistory.org/franklin/quotable/quote67.htm\">An ounce of prevention is worth a pound of cure\u003c/a>.” We all know that it is much better to avoid getting sick than to try to shake a bug once it has taken hold. Unfortunately, even with the best personal hygiene, such as frequent hand washing, it can be difficult to avoid germs. That is why it is so important to have a strong immune system. \u003c/p>\n\u003cp>The immune system is made up of cells and proteins that fight off foreign invaders like viruses and bacteria and prevent infection. These cells work together as a team and they have a long memory. Ideally this coordinated defense prevents an illness before it takes hold. But even if you do get sick, the immune system remembers the virus and can fight it off more effectively in the future. Luckily for us, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/9250133\">diet has a big impact on immune function\u003c/a>, and optimizing nutrition is one of the most important things we can do to boost our defenses.\u003c/p>\n\u003cp>\u003cstrong>Here are five foods or food groups that benefit the immune system.\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_76608\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/chix-soup1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/chix-soup1000.jpg\" alt=\"Chicken soup with egg noodles. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76608\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Chicken soup with egg noodles. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Chicken soup and other foods high in protein\u003c/h3>\n\u003cp>Grandma was right, high quality complete proteins are \u003ca href=\"http://www.tandfonline.com/doi/abs/10.1080/02652039009373853#.UsJz7Si9xqE\">essential for the immune system to function\u003c/a>. The truth is that all of our immune cells and antibodies are made up primarily of proteins. When we don’t get enough dietary protein or we are unable to absorb the protein from our diets the \u003ca href=\"http://jid.oxfordjournals.org/content/early/2012/09/20/infdis.jis527.full\">immune system suffers\u003c/a>. The nice thing about chicken soup is that it is both a complete protein, meaning that it contains all of the essential amino acids, and it is easy to digest because the meat has been cooked until it is soft and falling apart. However vegetarians and chicken soup haters need not despair, all high protein foods are helpful. Meat, eggs and beans are also good sources. \u003c/p>\n\u003cfigure id=\"attachment_76618\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/mushroom-gravy1.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/mushroom-gravy1.jpg\" alt=\"Maitake mushroom surrounded by Trumpet and button mushrooms. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76618\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Maitake mushroom surrounded by Trumpet and button mushrooms. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Medicinal mushrooms\u003c/h3>\n\u003cp>Many medicinal mushrooms are also edible and delicious. They can be sauté roasted and added to soups or gravies, but they should not be eaten raw. Shiitake and Maitake mushrooms are commonly available at stores and farmers markets around the Bay Area. These fungi are immune super foods with properties ranging from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22433044\">increasing white blood cell numbers\u003c/a> to supporting \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23280601\">anticancer effects\u003c/a>. Most people agree that the medicinal components of these mushrooms are best absorbed when they are extracted in hot water. This means that soups or teas are the ideal way to eat them. In fact certain mushrooms like \u003ca href=\"http://en.wikipedia.org/wiki/Lingzhi_mushroom\">Reishi\u003c/a> are so hard and woody that they cannot be eaten directly but are commonly simmered in broth and then removed. However they are prepared, mushrooms add both health benefits and a rich, savory flavor to any dish.\u003c/p>\n\u003cfigure id=\"attachment_76716\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/citrus1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/citrus1000.jpg\" alt=\"Tangerines, Cara cara and navel oranges. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76716\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Tangerines, Cara cara and navel oranges. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Tangerines, kiwis and other foods high in vitamin C\u003c/h3>\n\u003cp>Vitamin C is a powerful immune tonic. It increases \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/16373990\">white blood cell numbers\u003c/a> and improves the function of these important immune cells.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>It is an essential nutrient meaning that humans cannot make their own; they must consume it in food or supplements. It is best absorbed in small frequent doses, which is easy to do this time of year when oranges, tangerines and kiwis abound. Vitamin C is heat sensitive, and it can be destroyed by cooking. The best way to eat foods rich in vitamin C is fresh and raw. \u003c/p>\n\u003cfigure id=\"attachment_76616\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/garlic1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/garlic1000.jpg\" alt=\"Heads of Garlic. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76616\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Heads of Garlic. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Garlic\u003c/h3>\n\u003cp>We often use garlic for colds and flus because it has direct anti-viral properties. But garlic is also a potent \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23700562\">regulator of the immune system\u003c/a>. Garlic doesn’t just stimulate immune cells it also reduces \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24237225\">inappropriate inflammation\u003c/a> so the immune system can focus on the real invaders. For its antimicrobial properties garlic must be consumed raw and freshly crushed. For example fresh, crushed garlic can be mixed with honey for sore throats. But for immune balancing, dried and aged extracts have been frequently researched. Based on those studies, soups, sautés and sauces should all be beneficial.\u003c/p>\n\u003cfigure id=\"attachment_76717\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/kraut-yogurt1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/kraut-yogurt1000.jpg\" alt=\"Raw Khitchari Kraut and organic yogurt. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76717\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Raw Khitchari Kraut and organic yogurt. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Yogurt, Sauerkraut and other cultured foods\u003c/h3>\n\u003cp>We are not sterile creatures. There are bacteria that populate our skin, nasal passages, genitalia and most importantly our gastrointestinal tract. We are coming to realize that the difference between having the right bacteria in our guts and the wrong bacteria can be the difference between health and disease. That is why beneficial bacteria (AKA probiotics) are so important in the human diet. These probiotics don’t just improve the health of the gut. They directly \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24376446\">improve gut\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3864895/\">systemic immunity\u003c/a>. One of the best ways to consume probiotics is in cultured foods such as yogurt, kefir, sauerkraut, and miso. Because these beneficial foods contain live bacteria and yeast they should not be cooked or excessively heated.\u003c/p>\n\u003cp>Below is one of my favorite warming winter soups. It is incredibly delicious with Chantrelle mushrooms. However, Shiitake and or Maitake also give it a lovely flavor with an added immune kick. Be sure to use unpasteurized miso and add it at the end for a live cultured food.\u003c/p>\n\u003ch3>Creamy Mushroom Soup with Fresh Shiitakes\u003c/h3>\n\u003cp>\u003cem>Makes 6-8 servings\u003c/em>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 medium onion diced\u003c/li>\n\u003cli>2 cloves of garlic, peeled and minced\u003c/li>\n\u003cli>4 cups of shiitake mushrooms, stems removed and sliced (you may use other mushrooms if desired such as maitake or oyster)\u003c/li>\n\u003cli>3 tablespoons of extra virgin olive oil\u003c/li>\n\u003cli>1 teaspoon salt\u003c/li>\n\u003cli>6 cups of water\u003c/li>\n\u003cli>1 cup of cashews\u003c/li>\n\u003cli>2 tablespoons of chickpea miso\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Heat the olive oil in a heavy bottom stockpot. Add the onion and sauté it over medium-low heat for 5 minutes or until it begins to brown. Stir it frequently to prevent it from burning.\u003c/li>\n\u003cli>Add the garlic and continue to sauté for 1 minute stirring frequently.\u003c/li>\n\u003cli>Mix in the mushrooms, and sauté for five more minutes.\u003c/li>\n\u003cli>Add 3 cups of water and 1/2 teaspoon of salt to the pot and stir well, scraping the bottom with a wooden spoon to remove and caramelized vegetables.\u003c/li>\n\u003cli>Cover the pot and allow it to simmer for 10 minutes.\u003c/li>\n\u003cli>While the soup is simmering place the cashews and 1 cup of water in a blender. Make sure the lid is secure and start the blender on low, slowly increasing to the highest speed. While blending gradually add 1 more cup of water, 1/4 cup at a time every time the mixture gets too thick to process. You should end up with a smooth cashew cream at the end. In small blenders this often works better in two batches. The cashews will puree more easily if they are presoaked in water to cover overnight. If you do this be sure to drain and rinse them well before making cashew cream.\u003c/li>\n\u003cli>\n\tPour the cashew cream into the soup pot while stirring and mix it well. Rinse the blender out with 1/2 cup water and add that to the pot as well. The cashew cream will thicken as it comes to a simmer, so stir the soup frequently during this step. Once the cream has thickened and the soup has come back to full simmer, remove it from the heat.\u003c/li>\n\u003cli>In a small bowl dissolve the miso into the last 1/2 cup of water.\u003c/li>\n\u003cli>Stir the miso into the soup and taste it. Add the last 1/2 teaspoon of salt if desired.\u003c/li>\n\u003cli>Serve the soup warm.\u003c/li>\n\u003c/ol>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>* Note: None of the information in this article is intended to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>Cold and flu season is upon us and as the old adage goes, “\u003ca href=\"http://www.ushistory.org/franklin/quotable/quote67.htm\">An ounce of prevention is worth a pound of cure\u003c/a>.” We all know that it is much better to avoid getting sick than to try to shake a bug once it has taken hold. Unfortunately, even with the best personal hygiene, such as frequent hand washing, it can be difficult to avoid germs. That is why it is so important to have a strong immune system. \u003c/p>\n\u003cp>The immune system is made up of cells and proteins that fight off foreign invaders like viruses and bacteria and prevent infection. These cells work together as a team and they have a long memory. Ideally this coordinated defense prevents an illness before it takes hold. But even if you do get sick, the immune system remembers the virus and can fight it off more effectively in the future. Luckily for us, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/9250133\">diet has a big impact on immune function\u003c/a>, and optimizing nutrition is one of the most important things we can do to boost our defenses.\u003c/p>\n\u003cp>\u003cstrong>Here are five foods or food groups that benefit the immune system.\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_76608\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/chix-soup1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/chix-soup1000.jpg\" alt=\"Chicken soup with egg noodles. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76608\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Chicken soup with egg noodles. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Chicken soup and other foods high in protein\u003c/h3>\n\u003cp>Grandma was right, high quality complete proteins are \u003ca href=\"http://www.tandfonline.com/doi/abs/10.1080/02652039009373853#.UsJz7Si9xqE\">essential for the immune system to function\u003c/a>. The truth is that all of our immune cells and antibodies are made up primarily of proteins. When we don’t get enough dietary protein or we are unable to absorb the protein from our diets the \u003ca href=\"http://jid.oxfordjournals.org/content/early/2012/09/20/infdis.jis527.full\">immune system suffers\u003c/a>. The nice thing about chicken soup is that it is both a complete protein, meaning that it contains all of the essential amino acids, and it is easy to digest because the meat has been cooked until it is soft and falling apart. However vegetarians and chicken soup haters need not despair, all high protein foods are helpful. Meat, eggs and beans are also good sources. \u003c/p>\n\u003cfigure id=\"attachment_76618\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/mushroom-gravy1.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/mushroom-gravy1.jpg\" alt=\"Maitake mushroom surrounded by Trumpet and button mushrooms. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76618\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Maitake mushroom surrounded by Trumpet and button mushrooms. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Medicinal mushrooms\u003c/h3>\n\u003cp>Many medicinal mushrooms are also edible and delicious. They can be sauté roasted and added to soups or gravies, but they should not be eaten raw. Shiitake and Maitake mushrooms are commonly available at stores and farmers markets around the Bay Area. These fungi are immune super foods with properties ranging from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22433044\">increasing white blood cell numbers\u003c/a> to supporting \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23280601\">anticancer effects\u003c/a>. Most people agree that the medicinal components of these mushrooms are best absorbed when they are extracted in hot water. This means that soups or teas are the ideal way to eat them. In fact certain mushrooms like \u003ca href=\"http://en.wikipedia.org/wiki/Lingzhi_mushroom\">Reishi\u003c/a> are so hard and woody that they cannot be eaten directly but are commonly simmered in broth and then removed. However they are prepared, mushrooms add both health benefits and a rich, savory flavor to any dish.\u003c/p>\n\u003cfigure id=\"attachment_76716\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/citrus1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/citrus1000.jpg\" alt=\"Tangerines, Cara cara and navel oranges. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76716\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Tangerines, Cara cara and navel oranges. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Tangerines, kiwis and other foods high in vitamin C\u003c/h3>\n\u003cp>Vitamin C is a powerful immune tonic. It increases \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/16373990\">white blood cell numbers\u003c/a> and improves the function of these important immune cells.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>It is an essential nutrient meaning that humans cannot make their own; they must consume it in food or supplements. It is best absorbed in small frequent doses, which is easy to do this time of year when oranges, tangerines and kiwis abound. Vitamin C is heat sensitive, and it can be destroyed by cooking. The best way to eat foods rich in vitamin C is fresh and raw. \u003c/p>\n\u003cfigure id=\"attachment_76616\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/garlic1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/garlic1000.jpg\" alt=\"Heads of Garlic. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76616\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Heads of Garlic. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Garlic\u003c/h3>\n\u003cp>We often use garlic for colds and flus because it has direct anti-viral properties. But garlic is also a potent \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23700562\">regulator of the immune system\u003c/a>. Garlic doesn’t just stimulate immune cells it also reduces \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24237225\">inappropriate inflammation\u003c/a> so the immune system can focus on the real invaders. For its antimicrobial properties garlic must be consumed raw and freshly crushed. For example fresh, crushed garlic can be mixed with honey for sore throats. But for immune balancing, dried and aged extracts have been frequently researched. Based on those studies, soups, sautés and sauces should all be beneficial.\u003c/p>\n\u003cfigure id=\"attachment_76717\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/kraut-yogurt1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/kraut-yogurt1000.jpg\" alt=\"Raw Khitchari Kraut and organic yogurt. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-76717\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Raw Khitchari Kraut and organic yogurt. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Yogurt, Sauerkraut and other cultured foods\u003c/h3>\n\u003cp>We are not sterile creatures. There are bacteria that populate our skin, nasal passages, genitalia and most importantly our gastrointestinal tract. We are coming to realize that the difference between having the right bacteria in our guts and the wrong bacteria can be the difference between health and disease. That is why beneficial bacteria (AKA probiotics) are so important in the human diet. These probiotics don’t just improve the health of the gut. They directly \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24376446\">improve gut\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3864895/\">systemic immunity\u003c/a>. One of the best ways to consume probiotics is in cultured foods such as yogurt, kefir, sauerkraut, and miso. Because these beneficial foods contain live bacteria and yeast they should not be cooked or excessively heated.\u003c/p>\n\u003cp>Below is one of my favorite warming winter soups. It is incredibly delicious with Chantrelle mushrooms. However, Shiitake and or Maitake also give it a lovely flavor with an added immune kick. Be sure to use unpasteurized miso and add it at the end for a live cultured food.\u003c/p>\n\u003ch3>Creamy Mushroom Soup with Fresh Shiitakes\u003c/h3>\n\u003cp>\u003cem>Makes 6-8 servings\u003c/em>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 medium onion diced\u003c/li>\n\u003cli>2 cloves of garlic, peeled and minced\u003c/li>\n\u003cli>4 cups of shiitake mushrooms, stems removed and sliced (you may use other mushrooms if desired such as maitake or oyster)\u003c/li>\n\u003cli>3 tablespoons of extra virgin olive oil\u003c/li>\n\u003cli>1 teaspoon salt\u003c/li>\n\u003cli>6 cups of water\u003c/li>\n\u003cli>1 cup of cashews\u003c/li>\n\u003cli>2 tablespoons of chickpea miso\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Heat the olive oil in a heavy bottom stockpot. Add the onion and sauté it over medium-low heat for 5 minutes or until it begins to brown. Stir it frequently to prevent it from burning.\u003c/li>\n\u003cli>Add the garlic and continue to sauté for 1 minute stirring frequently.\u003c/li>\n\u003cli>Mix in the mushrooms, and sauté for five more minutes.\u003c/li>\n\u003cli>Add 3 cups of water and 1/2 teaspoon of salt to the pot and stir well, scraping the bottom with a wooden spoon to remove and caramelized vegetables.\u003c/li>\n\u003cli>Cover the pot and allow it to simmer for 10 minutes.\u003c/li>\n\u003cli>While the soup is simmering place the cashews and 1 cup of water in a blender. Make sure the lid is secure and start the blender on low, slowly increasing to the highest speed. While blending gradually add 1 more cup of water, 1/4 cup at a time every time the mixture gets too thick to process. You should end up with a smooth cashew cream at the end. In small blenders this often works better in two batches. The cashews will puree more easily if they are presoaked in water to cover overnight. If you do this be sure to drain and rinse them well before making cashew cream.\u003c/li>\n\u003cli>\n\tPour the cashew cream into the soup pot while stirring and mix it well. Rinse the blender out with 1/2 cup water and add that to the pot as well. The cashew cream will thicken as it comes to a simmer, so stir the soup frequently during this step. Once the cream has thickened and the soup has come back to full simmer, remove it from the heat.\u003c/li>\n\u003cli>In a small bowl dissolve the miso into the last 1/2 cup of water.\u003c/li>\n\u003cli>Stir the miso into the soup and taste it. Add the last 1/2 teaspoon of salt if desired.\u003c/li>\n\u003cli>Serve the soup warm.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>* Note: None of the information in this article is intended to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Whole-Grain Mornings: A Wholesome Start to the New Year",
"title": "Whole-Grain Mornings: A Wholesome Start to the New Year",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cp>\u003ca href=\"http://www.amazon.com/Whole-Grain-Mornings-Breakfast-Recipes-Seasons/dp/1607745003\">\u003cimg class=\"aligncenter size-full wp-image-76232\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/Gord_WholeGrainMornings1000.jpg\" alt=\"Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons. Author: Megan Gordon\" width=\"500\">\u003c/a>\u003c/p>\n\u003cp>It was a love thang that made Megan Gordon \u003ca href=\"http://australiandictionary.net/pull%20up%20stumps\">pull up stumps\u003c/a>, as we say in the old country, and relocate from Oakland to Seattle in the winter of 2012. That proved to be a good move on both the personal and professional front.\u003c/p>\n\u003cp>Fast forward to today and the newly-engaged Gordon, who writes regularly for \u003ca href=\"http://www.thekitchn.com/authors/megang\">The Kitchn\u003c/a> and on her popular, whimsical blog \u003ca href=\"http://asweetspoonful.com/\">A Sweet Spoonful\u003c/a>, is also a new cookbook author, with the release of \u003cem>\u003ca href=\"http://www.amazon.com/Whole-Grain-Mornings-Breakfast-Recipes-Seasons/dp/1607745003\">Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons\u003c/a>\u003c/em>.\u003c/p>\n\u003cp>The \u003ca href=\"http://wholegrainmornings.com/\">cookbook\u003c/a> reflects Gordon's sunny, healthful, can-do sensibility and thoughtful approach to pretty much every thing she takes on. That includes her granola business, \u003ca href=\"http://margegranola.com/\">Marge\u003c/a>, which has gone gangbusters since she headed further north and has received nice nods from \u003cem>The Wall Street Journal\u003c/em> and \u003cem>Sunset\u003c/em>.\u003c/p>\n\u003cp>Gordon, a former \u003ca href=\"http://ww2.kqed.org/bayareabites/author/megangordon/\">regular contributor to this column\u003c/a>, is also my friend (full disclosure). My son misses her occasional fruit pies and pop tarts, treats that found their way into our home courtesy of her recipe development work. And I miss my galpal, colleague, and hiking buddy. We may have lost Megan to \u003ca href=\"http://neversinkcreative.com/\">Sam\u003c/a> and Seattle but every time I whip up a batch of \u003ca href=\"http://ww2.kqed.org/bayareabites/2010/08/17/baking-with-olive-oil-granola-and-beyond/\">granola\u003c/a>, pretty much weekly these days, I think of Megan, happily ensconced in her new home in the Pacific Northwest.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Thankfully, she's headed down to the Bay Area soon on her book tour, so catch her while you can at the events listed here. Below, Gordon muses on starting the day right and the particular pleasures of breakfast. She also shares a savory and sweet recipe from her cookbook. Here's to a hearty and healthy new year all.\u003c/p>\n\u003cfigure id=\"attachment_76233\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/Gordon_Megan1000.jpg\">\u003cimg class=\"size-full wp-image-76233\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/Gordon_Megan1000.jpg\" alt=\"Cookbook author and granola maker Megan Gordon. Photo: Clare Barboza\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cookbook author and granola maker Megan Gordon. Photo: Clare Barboza\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>What's the philosophy behind your new cookbook? \u003c/strong>\u003c/p>\n\u003cp>I hope to introduce new grains and make them approachable for the home cook. Whole grains can still have connotations of dusty bulk bins and hippy grocery stores. In this book I seek to change that by introducing home cooks to grains that may be new to them (millet, farro, amaranth) with recipes that appeal to both sweet and savory breakfast eaters.\u003c/p>\n\u003cp>Whole grains are the center of each recipe – they’re how I like to start my day because they’re filling, yet don’t weigh me down, and are packed with protein and fiber. But that being said, you won’t find recipes lacking in indulgence either: There's Cheesy Chive Millet Grits, Quick Breakfast Fried Rice, and a Strawberry Oat Breakfast Crisp. I’m more of a savory kind of breakfast person these days so you’ll find recipes in this book that, for some folks, might be unexpected at the breakfast table. Dishes like Zucchini Farro Cakes, savory tarts, frittatas, and a buckwheat hash.\u003c/p>\n\u003cp>This book recognizes that what we eat on a workday Wednesday morning looks drastically different from what we might prepare on a leisurely Sunday. And similarly, my morning meals on a cold, blustery January morning look a lot different than they do in the bright morning light of July. I recognize the different way we eat with a seasonal organization and categories within each season that include “Busy Weekdays,” “Slow Sundays” and “Brunch.” In this way, I hope the book becomes a truly useful morning resource (with sections on storing and cooking grains as well as useful information on building a whole-grain pantry) for home cooks looking for something healthy and delicious to prepare for themselves, their families, or their friends.\u003c/p>\n\u003cp>I also want readers to feel empowered to take a recipe or idea from this book and make it their own. We’re all different kinds of cooks and eaters and in \u003cem>Whole-Grain Mornings\u003c/em> I’ve given readers numerous ideas for ways to think beyond the recipe. Also, there are dozens of “make ahead” suggestions aiming to make morning meals more do-able on a daily basis without major prep or cook time.\u003c/p>\n\u003cp>\u003cstrong>Is this a health cookbook?\u003c/strong>\u003c/p>\n\u003cp>I don’t consider it a “health book” or a reference on whole-grain cooking. You’ll find cheese and butter and even bacon in these pages. But each recipe features whole grains as the star because they’re a nourishing way to start the morning.\u003c/p>\n\u003cp>\u003cstrong>Are you a \"breakfast is the most important meal of the day\" kinda gal?\u003c/strong>\u003c/p>\n\u003cp>Breakfast is the cornerstone of the day. Even if it’s small and effortless--a bowl of my Triple-Coconut Quinoa Porridge on the way out the door—it’s giving your body the nutrition you need to get the day started. And, I think, it sends the message that, amidst all the craziness in our day-to-day lives, feeding yourself well is important.\u003c/p>\n\u003cp>\u003ca href=\"http://margegranola.com/\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/marge-granola-screenshot1.jpg\" alt=\"Marge Granola website\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>Why did you start your own granola company?\u003c/strong>\u003c/p>\n\u003cp>I began Marge Granola largely by accident. I was a high school English teacher and was laid off, so I started working at a restaurant in their catering department, became curious with what was going on in the bakery, and began helping out. Soon I decided that was really what I wanted to do full time – on my own. I began Marge as a baking business in the Bay Area that sold mostly pies and some granola at farmers' markets and to private clients. But the granola was what people were talking about, what got covered in the press, and what I most enjoyed making. So when I moved up to Seattle, it’s what I decided to focus on full time. Now, it's distributed up and down the West Coast and moving East, we do a brisk online business, and I'm selling it at Seattle farmers' markets, which is a great way to connect to my new community.\u003c/p>\n\u003cp>\u003cstrong>Is granola your standard breakfast then?\u003c/strong>\u003c/p>\n\u003cp>In the warmer months, absolutely. I love to dress up plain yogurt with Marge granola and seasonal berries. It’s a great travel snack and I’ve started to fold granola into cookies and bars to amp up the texture, crunch, and nutrition. In the winter months, I’m an oatmeal gal. But always whole grains, regardless of the season.\u003c/p>\n\u003cp>\u003cstrong>Is there anything about winter that impacts what's at the breakfast table in your home?\u003c/strong>\u003c/p>\n\u003cp>Winter is a time that welcomes turning inward and slowing down a bit. While the reality of hectic weekdays simply doesn’t allow for that terribly often, I love to try new recipes and ways to prepare old favorites in the winter. That's reflected in my book in my take on muffins: Pear Hazelnut Oat; porridge: Savory Barley with Mushrooms and Parmesan; and baked goods: Whole-Grain Gingerbread. Winter tends to be a time, too, when the indulgence of the holidays becomes apparent and cleaner, lighter meals are welcome. That's why I focus on whole, unprocessed ingredients and natural sugars in my healthy spins on comfort staples such as whole-grain pancake mix, homemade almond milk, infused honeys, and DIY yogurt.\u003c/p>\n\u003cp>\u003cstrong>Did you discover anything surprising while researching whole-grain recipes for this book? \u003c/strong>\u003c/p>\n\u003cp>Yes, new preparations for grains, for example, baking quinoa with honey and seeds to create a crunchy topping for yogurt. Or frying up farro and shredded zucchini to make breakfast fritters. I learned to love millet, my new go-to grain of choice. It’s often dismissed as bird seed but it has a mild flavor that’s reminiscent of corn and is quick-cooking and delicious as a simple porridge, grits, or in grain bowls. I also learned something I’d always suspected was true: simplicity rules. When I first got my book contract I went out and bought a fancy rice cooker that had settings to cook all different kinds of grains. Ultimately I returned it and used the sturdy pot I’ve had since college. The fewer bells and whistles in the morning hours, the better!\u003c/p>\n\u003ch3>Events\u003c/h3>\n\u003cul>\n\u003cli>Book signing & granola tasting: \u003ca href=\"http://www.fourthstreetshop.com/pages/anthropologie.html\">Anthropologie\u003c/a>, February 7, 11am-1pm, Berkeley\u003c/li>\n\u003cli>Book signing: \u003ca href=\"http://healdsburgshed.com/\">Healdsburg Shed\u003c/a>, February 8, 10am, Healdsburg\u003c/li>\n\u003cli>Better breakfasts cooking class: \u003ca href=\"http://www.18reasons.org/\">18 Reasons\u003c/a>, February 8, 3:30pm-6:30pm, San Francisco\u003c/li>\n\u003cli>Book talk, signing & granola tasting: \u003ca href=\"http://www.bookpassage.com/\">Book Passage\u003c/a>, February 9, 1pm, Corte Madera\u003c/li>\n\u003c/ul>\n\u003ch3>Recipe: Apricot Pistachio Granola\u003c/h3>\n\u003cp>This is a version of the granola that the \u003cem>Wall Street Journal\u003c/em> wrote about on a Saturday morning in early June of 2012. Once you develop product flavors for a business, you don’t get to continue altering them once the packaging is printed and customers fall in love with it. However, I’ve taken to adding sunflower seeds and crystallized ginger when I make this at home.\u003c/p>\n\u003cfigure id=\"attachment_76234\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Apricot-Pistachio-Granola700.jpg\">\u003cimg class=\"size-full wp-image-76234\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Apricot-Pistachio-Granola700.jpg\" alt=\"Apricot Pistachio Granola. Photo: Clare Barboza\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Apricot Pistachio Granola. Photo: Clare Barboza\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes about 8 cups\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Morning Notes:\u003c/strong> Buying apricots from bulk bins with a high turnover is always a good bet because they’re likely much fresher than packaged dried fruits. You can also buy diced dried apricots, which is what I do for Marge.\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>3 cups / 300 g rolled oats\u003c/li>\n\u003cli>1 cup / 130 g raw pistachios, coarsely chopped\u003c/li>\n\u003cli>1 cup / 130 g raw pepitas\u003c/li>\n\u003cli>1⁄2 cup / 60 g raw sesame seeds\u003c/li>\n\u003cli>1⁄2 cup / 60 g raw sunflower seeds\u003c/li>\n\u003cli>1 teaspoon kosher salt\u003c/li>\n\u003cli>1⁄4 teaspoon ground cinnamon\u003c/li>\n\u003cli>1⁄2 teaspoon ground cardamom\u003c/li>\n\u003cli>1⁄2 teaspoon pure vanilla extract\u003c/li>\n\u003cli>1⁄2 cup / 120 ml extra-virgin olive oil\u003c/li>\n\u003cli>1⁄2 cup / 120 ml maple syrup\u003c/li>\n\u003cli>1⁄2 cup / 75 g finely chopped dried apricots (about 10 dried apricots)\u003c/li>\n\u003cli>1⁄4 cup / 25 g diced crystallized ginger\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli>Preheat the oven to 325°F. Line a large rimmed baking sheet with parchment paper\u003cbr>\nor a silicone mat.\u003c/li>\n\u003cli>In a large bowl, stir together the oats, pistachios, pepitas, sesame seeds, sunflower seeds, salt, cinnamon, and cardamom.\u003c/li>\n\u003cli>Add the vanilla, olive oil, and maple syrup and stir to combine. I use my hands at this point so that all of the wet and dry ingredients are evenly mixed together. Turn the mixture out onto the prepared baking sheet and spread in an even layer.\u003c/li>\n\u003cli>Bake until fragrant and golden brown, 35 to 40 minutes. Stir every 15 to 20 minutes to ensure the granola bakes evenly. Remove from the oven and let cool completely on the baking sheet. If the granola doesn’t seem as toasty and crunchy as you’d like, it will firm up considerably as it cools. Stir in the apricots and crystallized ginger once the granola has cooled. Store in an airtight container for 3 to 4 weeks or refrigerate for up to 6 weeks (if refrigerating, keep the apricots in a separate sealed bag and add them as you enjoy your granola so they don’t become hard and dry.\u003c/li>\n\u003c/ol>\n\u003ch3>Recipe: Greens \u003cem>and\u003c/em> Grains Scramble\u003c/h3>\n\u003cp>This is the breakfast Sam and I probably eat most often regardless of the season. In truth, it’s usually a dish we whip up as a late breakfast on weekdays when we’re both working from home and most emails have been returned. It’s wonderfully versatile and allows you to use up any leftover grains you have from previous meals, folding in leafy greens for a bit of color. In that sense, think of it more as a template rather than a hard-and-fast approach. Any leafy greens and most grains will work, although I veer away from small, delicate grains like amaranth because they can get lost in the dish.\u003c/p>\n\u003cfigure id=\"attachment_76235\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Greens-and-Grains-Scramble700.jpg\">\u003cimg class=\"size-full wp-image-76235\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Greens-and-Grains-Scramble700.jpg\" alt=\"Greens and Grains Scramble. Photo: Clare Barboza\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Greens \u003cem>and\u003c/em> Grains Scramble. Photo: Clare Barboza\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Serves 2, heartily\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>4 large eggs, beaten\u003c/li>\n\u003cli>1 tablespoon milk\u003c/li>\n\u003cli>1⁄4 teaspoon kosher salt\u003c/li>\n\u003cli>2 tablespoons extra-virgin olive oil\u003c/li>\n\u003cli>1 green onion, white and light green parts, finely chopped (about 1 tablespoon)\u003c/li>\n\u003cli>2 cloves garlic, minced\u003c/li>\n\u003cli>1 heaping cup / 240 ml well-packed chopped leafy greens (such as kale, Swiss chard leaves without ribs, or spinach)\u003c/li>\n\u003cli>1⁄2 cup / 120 ml cooked whole grains (wheat berries, farro, barley, or millet)\u003c/li>\n\u003cli>1 tablespoon chopped fresh chives\u003c/li>\n\u003cli>Freshly ground black pepper\u003c/li>\n\u003cli>Flaky salt\u003c/li>\n\u003cli>Crusty bread, toasted English muffins, or warm corn tortillas, for serving\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli>In a large bowl, whisk together the eggs, milk, and kosher salt; set aside. Heat 1 tablespoon of the olive oil in a sauté pan over medium heat. Add the green onion and garlic and sauté until soft, 1 to 2 minutes. Add the greens, grains, and remaining 1 tablespoon olive oil and sauté until the greens are wilted and the grains are warmed through, 3 to 5 minutes.\u003c/li>\n\u003cli>Decrease the heat to low and pour in the egg mixture, gently stirring to comingle them with the greens and grains. Continue stirring until they’re softly scrambled, 2 to 3 minutes. Remove from the heat, stir in the chives, and season with pepper.\u003c/li>\n\u003cli>Serve hot with a sprinkling of flaky salt on top, and crusty bread, toasted English muffins, or warm corn tortillas alongside.\u003c/li>\n\u003c/ol>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cstrong>Make It Your Own:\u003c/strong> Stirring in grated Parmesan cheese or a creamy chèvre is always nice. For a splurge in the late fall or early winter, I can’t think of a much better way to begin the morning than cooking up a handful of chanterelles in a bit of butter and folding them into the eggs.\u003c/p>\n\n",
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"excerpt": "Made New Year's resolutions to eat better? You know you have. Cookbook author Megan Gordon to the rescue with her new release Whole-Grain Mornings. Gordon talks with Sarah Henry about granola and ancient grains.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003ca href=\"http://www.amazon.com/Whole-Grain-Mornings-Breakfast-Recipes-Seasons/dp/1607745003\">\u003cimg class=\"aligncenter size-full wp-image-76232\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/Gord_WholeGrainMornings1000.jpg\" alt=\"Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons. Author: Megan Gordon\" width=\"500\">\u003c/a>\u003c/p>\n\u003cp>It was a love thang that made Megan Gordon \u003ca href=\"http://australiandictionary.net/pull%20up%20stumps\">pull up stumps\u003c/a>, as we say in the old country, and relocate from Oakland to Seattle in the winter of 2012. That proved to be a good move on both the personal and professional front.\u003c/p>\n\u003cp>Fast forward to today and the newly-engaged Gordon, who writes regularly for \u003ca href=\"http://www.thekitchn.com/authors/megang\">The Kitchn\u003c/a> and on her popular, whimsical blog \u003ca href=\"http://asweetspoonful.com/\">A Sweet Spoonful\u003c/a>, is also a new cookbook author, with the release of \u003cem>\u003ca href=\"http://www.amazon.com/Whole-Grain-Mornings-Breakfast-Recipes-Seasons/dp/1607745003\">Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons\u003c/a>\u003c/em>.\u003c/p>\n\u003cp>The \u003ca href=\"http://wholegrainmornings.com/\">cookbook\u003c/a> reflects Gordon's sunny, healthful, can-do sensibility and thoughtful approach to pretty much every thing she takes on. That includes her granola business, \u003ca href=\"http://margegranola.com/\">Marge\u003c/a>, which has gone gangbusters since she headed further north and has received nice nods from \u003cem>The Wall Street Journal\u003c/em> and \u003cem>Sunset\u003c/em>.\u003c/p>\n\u003cp>Gordon, a former \u003ca href=\"http://ww2.kqed.org/bayareabites/author/megangordon/\">regular contributor to this column\u003c/a>, is also my friend (full disclosure). My son misses her occasional fruit pies and pop tarts, treats that found their way into our home courtesy of her recipe development work. And I miss my galpal, colleague, and hiking buddy. We may have lost Megan to \u003ca href=\"http://neversinkcreative.com/\">Sam\u003c/a> and Seattle but every time I whip up a batch of \u003ca href=\"http://ww2.kqed.org/bayareabites/2010/08/17/baking-with-olive-oil-granola-and-beyond/\">granola\u003c/a>, pretty much weekly these days, I think of Megan, happily ensconced in her new home in the Pacific Northwest.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Thankfully, she's headed down to the Bay Area soon on her book tour, so catch her while you can at the events listed here. Below, Gordon muses on starting the day right and the particular pleasures of breakfast. She also shares a savory and sweet recipe from her cookbook. Here's to a hearty and healthy new year all.\u003c/p>\n\u003cfigure id=\"attachment_76233\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/Gordon_Megan1000.jpg\">\u003cimg class=\"size-full wp-image-76233\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/Gordon_Megan1000.jpg\" alt=\"Cookbook author and granola maker Megan Gordon. Photo: Clare Barboza\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cookbook author and granola maker Megan Gordon. Photo: Clare Barboza\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>What's the philosophy behind your new cookbook? \u003c/strong>\u003c/p>\n\u003cp>I hope to introduce new grains and make them approachable for the home cook. Whole grains can still have connotations of dusty bulk bins and hippy grocery stores. In this book I seek to change that by introducing home cooks to grains that may be new to them (millet, farro, amaranth) with recipes that appeal to both sweet and savory breakfast eaters.\u003c/p>\n\u003cp>Whole grains are the center of each recipe – they’re how I like to start my day because they’re filling, yet don’t weigh me down, and are packed with protein and fiber. But that being said, you won’t find recipes lacking in indulgence either: There's Cheesy Chive Millet Grits, Quick Breakfast Fried Rice, and a Strawberry Oat Breakfast Crisp. I’m more of a savory kind of breakfast person these days so you’ll find recipes in this book that, for some folks, might be unexpected at the breakfast table. Dishes like Zucchini Farro Cakes, savory tarts, frittatas, and a buckwheat hash.\u003c/p>\n\u003cp>This book recognizes that what we eat on a workday Wednesday morning looks drastically different from what we might prepare on a leisurely Sunday. And similarly, my morning meals on a cold, blustery January morning look a lot different than they do in the bright morning light of July. I recognize the different way we eat with a seasonal organization and categories within each season that include “Busy Weekdays,” “Slow Sundays” and “Brunch.” In this way, I hope the book becomes a truly useful morning resource (with sections on storing and cooking grains as well as useful information on building a whole-grain pantry) for home cooks looking for something healthy and delicious to prepare for themselves, their families, or their friends.\u003c/p>\n\u003cp>I also want readers to feel empowered to take a recipe or idea from this book and make it their own. We’re all different kinds of cooks and eaters and in \u003cem>Whole-Grain Mornings\u003c/em> I’ve given readers numerous ideas for ways to think beyond the recipe. Also, there are dozens of “make ahead” suggestions aiming to make morning meals more do-able on a daily basis without major prep or cook time.\u003c/p>\n\u003cp>\u003cstrong>Is this a health cookbook?\u003c/strong>\u003c/p>\n\u003cp>I don’t consider it a “health book” or a reference on whole-grain cooking. You’ll find cheese and butter and even bacon in these pages. But each recipe features whole grains as the star because they’re a nourishing way to start the morning.\u003c/p>\n\u003cp>\u003cstrong>Are you a \"breakfast is the most important meal of the day\" kinda gal?\u003c/strong>\u003c/p>\n\u003cp>Breakfast is the cornerstone of the day. Even if it’s small and effortless--a bowl of my Triple-Coconut Quinoa Porridge on the way out the door—it’s giving your body the nutrition you need to get the day started. And, I think, it sends the message that, amidst all the craziness in our day-to-day lives, feeding yourself well is important.\u003c/p>\n\u003cp>\u003ca href=\"http://margegranola.com/\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/marge-granola-screenshot1.jpg\" alt=\"Marge Granola website\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>Why did you start your own granola company?\u003c/strong>\u003c/p>\n\u003cp>I began Marge Granola largely by accident. I was a high school English teacher and was laid off, so I started working at a restaurant in their catering department, became curious with what was going on in the bakery, and began helping out. Soon I decided that was really what I wanted to do full time – on my own. I began Marge as a baking business in the Bay Area that sold mostly pies and some granola at farmers' markets and to private clients. But the granola was what people were talking about, what got covered in the press, and what I most enjoyed making. So when I moved up to Seattle, it’s what I decided to focus on full time. Now, it's distributed up and down the West Coast and moving East, we do a brisk online business, and I'm selling it at Seattle farmers' markets, which is a great way to connect to my new community.\u003c/p>\n\u003cp>\u003cstrong>Is granola your standard breakfast then?\u003c/strong>\u003c/p>\n\u003cp>In the warmer months, absolutely. I love to dress up plain yogurt with Marge granola and seasonal berries. It’s a great travel snack and I’ve started to fold granola into cookies and bars to amp up the texture, crunch, and nutrition. In the winter months, I’m an oatmeal gal. But always whole grains, regardless of the season.\u003c/p>\n\u003cp>\u003cstrong>Is there anything about winter that impacts what's at the breakfast table in your home?\u003c/strong>\u003c/p>\n\u003cp>Winter is a time that welcomes turning inward and slowing down a bit. While the reality of hectic weekdays simply doesn’t allow for that terribly often, I love to try new recipes and ways to prepare old favorites in the winter. That's reflected in my book in my take on muffins: Pear Hazelnut Oat; porridge: Savory Barley with Mushrooms and Parmesan; and baked goods: Whole-Grain Gingerbread. Winter tends to be a time, too, when the indulgence of the holidays becomes apparent and cleaner, lighter meals are welcome. That's why I focus on whole, unprocessed ingredients and natural sugars in my healthy spins on comfort staples such as whole-grain pancake mix, homemade almond milk, infused honeys, and DIY yogurt.\u003c/p>\n\u003cp>\u003cstrong>Did you discover anything surprising while researching whole-grain recipes for this book? \u003c/strong>\u003c/p>\n\u003cp>Yes, new preparations for grains, for example, baking quinoa with honey and seeds to create a crunchy topping for yogurt. Or frying up farro and shredded zucchini to make breakfast fritters. I learned to love millet, my new go-to grain of choice. It’s often dismissed as bird seed but it has a mild flavor that’s reminiscent of corn and is quick-cooking and delicious as a simple porridge, grits, or in grain bowls. I also learned something I’d always suspected was true: simplicity rules. When I first got my book contract I went out and bought a fancy rice cooker that had settings to cook all different kinds of grains. Ultimately I returned it and used the sturdy pot I’ve had since college. The fewer bells and whistles in the morning hours, the better!\u003c/p>\n\u003ch3>Events\u003c/h3>\n\u003cul>\n\u003cli>Book signing & granola tasting: \u003ca href=\"http://www.fourthstreetshop.com/pages/anthropologie.html\">Anthropologie\u003c/a>, February 7, 11am-1pm, Berkeley\u003c/li>\n\u003cli>Book signing: \u003ca href=\"http://healdsburgshed.com/\">Healdsburg Shed\u003c/a>, February 8, 10am, Healdsburg\u003c/li>\n\u003cli>Better breakfasts cooking class: \u003ca href=\"http://www.18reasons.org/\">18 Reasons\u003c/a>, February 8, 3:30pm-6:30pm, San Francisco\u003c/li>\n\u003cli>Book talk, signing & granola tasting: \u003ca href=\"http://www.bookpassage.com/\">Book Passage\u003c/a>, February 9, 1pm, Corte Madera\u003c/li>\n\u003c/ul>\n\u003ch3>Recipe: Apricot Pistachio Granola\u003c/h3>\n\u003cp>This is a version of the granola that the \u003cem>Wall Street Journal\u003c/em> wrote about on a Saturday morning in early June of 2012. Once you develop product flavors for a business, you don’t get to continue altering them once the packaging is printed and customers fall in love with it. However, I’ve taken to adding sunflower seeds and crystallized ginger when I make this at home.\u003c/p>\n\u003cfigure id=\"attachment_76234\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Apricot-Pistachio-Granola700.jpg\">\u003cimg class=\"size-full wp-image-76234\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Apricot-Pistachio-Granola700.jpg\" alt=\"Apricot Pistachio Granola. Photo: Clare Barboza\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Apricot Pistachio Granola. Photo: Clare Barboza\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes about 8 cups\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Morning Notes:\u003c/strong> Buying apricots from bulk bins with a high turnover is always a good bet because they’re likely much fresher than packaged dried fruits. You can also buy diced dried apricots, which is what I do for Marge.\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>3 cups / 300 g rolled oats\u003c/li>\n\u003cli>1 cup / 130 g raw pistachios, coarsely chopped\u003c/li>\n\u003cli>1 cup / 130 g raw pepitas\u003c/li>\n\u003cli>1⁄2 cup / 60 g raw sesame seeds\u003c/li>\n\u003cli>1⁄2 cup / 60 g raw sunflower seeds\u003c/li>\n\u003cli>1 teaspoon kosher salt\u003c/li>\n\u003cli>1⁄4 teaspoon ground cinnamon\u003c/li>\n\u003cli>1⁄2 teaspoon ground cardamom\u003c/li>\n\u003cli>1⁄2 teaspoon pure vanilla extract\u003c/li>\n\u003cli>1⁄2 cup / 120 ml extra-virgin olive oil\u003c/li>\n\u003cli>1⁄2 cup / 120 ml maple syrup\u003c/li>\n\u003cli>1⁄2 cup / 75 g finely chopped dried apricots (about 10 dried apricots)\u003c/li>\n\u003cli>1⁄4 cup / 25 g diced crystallized ginger\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli>Preheat the oven to 325°F. Line a large rimmed baking sheet with parchment paper\u003cbr>\nor a silicone mat.\u003c/li>\n\u003cli>In a large bowl, stir together the oats, pistachios, pepitas, sesame seeds, sunflower seeds, salt, cinnamon, and cardamom.\u003c/li>\n\u003cli>Add the vanilla, olive oil, and maple syrup and stir to combine. I use my hands at this point so that all of the wet and dry ingredients are evenly mixed together. Turn the mixture out onto the prepared baking sheet and spread in an even layer.\u003c/li>\n\u003cli>Bake until fragrant and golden brown, 35 to 40 minutes. Stir every 15 to 20 minutes to ensure the granola bakes evenly. Remove from the oven and let cool completely on the baking sheet. If the granola doesn’t seem as toasty and crunchy as you’d like, it will firm up considerably as it cools. Stir in the apricots and crystallized ginger once the granola has cooled. Store in an airtight container for 3 to 4 weeks or refrigerate for up to 6 weeks (if refrigerating, keep the apricots in a separate sealed bag and add them as you enjoy your granola so they don’t become hard and dry.\u003c/li>\n\u003c/ol>\n\u003ch3>Recipe: Greens \u003cem>and\u003c/em> Grains Scramble\u003c/h3>\n\u003cp>This is the breakfast Sam and I probably eat most often regardless of the season. In truth, it’s usually a dish we whip up as a late breakfast on weekdays when we’re both working from home and most emails have been returned. It’s wonderfully versatile and allows you to use up any leftover grains you have from previous meals, folding in leafy greens for a bit of color. In that sense, think of it more as a template rather than a hard-and-fast approach. Any leafy greens and most grains will work, although I veer away from small, delicate grains like amaranth because they can get lost in the dish.\u003c/p>\n\u003cfigure id=\"attachment_76235\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Greens-and-Grains-Scramble700.jpg\">\u003cimg class=\"size-full wp-image-76235\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/WGMN-Greens-and-Grains-Scramble700.jpg\" alt=\"Greens and Grains Scramble. Photo: Clare Barboza\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Greens \u003cem>and\u003c/em> Grains Scramble. Photo: Clare Barboza\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Serves 2, heartily\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>4 large eggs, beaten\u003c/li>\n\u003cli>1 tablespoon milk\u003c/li>\n\u003cli>1⁄4 teaspoon kosher salt\u003c/li>\n\u003cli>2 tablespoons extra-virgin olive oil\u003c/li>\n\u003cli>1 green onion, white and light green parts, finely chopped (about 1 tablespoon)\u003c/li>\n\u003cli>2 cloves garlic, minced\u003c/li>\n\u003cli>1 heaping cup / 240 ml well-packed chopped leafy greens (such as kale, Swiss chard leaves without ribs, or spinach)\u003c/li>\n\u003cli>1⁄2 cup / 120 ml cooked whole grains (wheat berries, farro, barley, or millet)\u003c/li>\n\u003cli>1 tablespoon chopped fresh chives\u003c/li>\n\u003cli>Freshly ground black pepper\u003c/li>\n\u003cli>Flaky salt\u003c/li>\n\u003cli>Crusty bread, toasted English muffins, or warm corn tortillas, for serving\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli>In a large bowl, whisk together the eggs, milk, and kosher salt; set aside. Heat 1 tablespoon of the olive oil in a sauté pan over medium heat. Add the green onion and garlic and sauté until soft, 1 to 2 minutes. Add the greens, grains, and remaining 1 tablespoon olive oil and sauté until the greens are wilted and the grains are warmed through, 3 to 5 minutes.\u003c/li>\n\u003cli>Decrease the heat to low and pour in the egg mixture, gently stirring to comingle them with the greens and grains. Continue stirring until they’re softly scrambled, 2 to 3 minutes. Remove from the heat, stir in the chives, and season with pepper.\u003c/li>\n\u003cli>Serve hot with a sprinkling of flaky salt on top, and crusty bread, toasted English muffins, or warm corn tortillas alongside.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Make It Your Own:\u003c/strong> Stirring in grated Parmesan cheese or a creamy chèvre is always nice. For a splurge in the late fall or early winter, I can’t think of a much better way to begin the morning than cooking up a handful of chanterelles in a bit of butter and folding them into the eggs.\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Don't Poison the Guests: Advice on Food Allergies, Intolerances and Sensitivities",
"title": "Don't Poison the Guests: Advice on Food Allergies, Intolerances and Sensitivities",
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"content": "\u003cfigure id=\"attachment_75739\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/firstone.jpg\">\u003cimg class=\"size-full wp-image-75739\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/firstone.jpg\" alt=\"New challenge for hosts: pull off a delicious dinner without knocking off your guests. Illustration: Lila Volkas\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">New challenge for hosts: pull off a delicious dinner without knocking off your guests. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Illustrations by\u003c/strong> \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">\u003cstrong>Lila Volkas\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>As her friend spooned a ladle of steaming, scalloped potatoes onto Tara’s plate, he murmured, “Oh, I always put a bit of flour in the sauce, I’m sure a little won’t hurt you.”\u003c/p>\n\u003cp>“Yeah, right,” replied Tara, who has \u003ca href=\"http://www.csaceliacs.info/celiac_disease_defined.jsp\">celiac disease\u003c/a> and had provided her host with a complete rundown of her extreme intolerance to gluten, “if you want me to end this evening in an ambulance!”\u003c/p>\n\u003cp>Modern menus have turned into minefields, as it seems that everyone and their little brother asserts their sensitivity to something: nuts, wheat, dairy, soy, eggs, fish--even cilantro. Suddenly, it’s puzzling or even perilous to invite people over for a simple meal. What’s the difference between a trendy, personal preference and a life-threatening condition and what can we serve that all our guests will enjoy without a trip to the ER?\u003c/p>\n\u003cfigure id=\"attachment_75740\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/burp.jpg\">\u003cimg class=\"size-full wp-image-75740\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/burp.jpg\" alt=\"Many people are sensitive to bell peppers. Illustration: Lila Volkas\" width=\"1000\" height=\"751\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Many people are sensitive to bell peppers. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>When I cook for friends, I always inquire about their dietary restrictions, because I have a collection of my own: bell peppers make me burp, and dairy, wheat, and soy cause painful bloating. But luckily, my food \u003ca href=\"http://www.mayoclinic.com/health/food-allergy/AN01109\">intolerances are not the same as allergies \u003c/a>and thus are easily managed. Lacking the right enzymes to digest these foods, I do best just avoiding them, but I’ve also found some workarounds.\u003c/p>\n\u003cfigure id=\"attachment_75741\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/milk-fat.jpg\">\u003cimg class=\"size-full wp-image-75741\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/milk-fat.jpg\" alt=\"Smaller fat molecules make goat milk easier to digest than cow milk. Illustration: Lila Volkas\" width=\"1000\" height=\"589\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Smaller fat molecules make goat milk easier to digest than cow milk. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003ca href=\"http://www.goatpatrol-horseshoeing.com/goat-farm-products-services/goat-milk-products/\">Goat milk\u003c/a>, for instance, is much easier to digest than cow’s milk because it contains less lactose and its fat molecules are one-fifth the size of those in the bovine beverage. So I only pig out on goat cheese. If someone offers me a tempting slice of their homemade pumpkin bread, I can pop a couple of \u003ca href=\"http://www.enzymedica.com/store/GlutenEase\">enzyme pills\u003c/a>, which usually do the trick. And even if I unknowingly consume a bite of wheat or dairy, while I might be uncomfortable for the rest of the evening, it won’t send me to the hospital.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Not so for my friend Rachel, who has severe allergies to a host of foods, especially fish and nuts. These extreme allergies run in her family and compel her to carry a \u003ca href=\"http://en.wikipedia.org/wiki/Epinephrine_autoinjector\">self-injecting dose of epinephrine\u003c/a>, which might just save her life.\u003c/p>\n\u003cp>Scientists cannot yet explain \u003ca href=\"http://www.npr.org/2013/04/15/177319365/the-doctor-trying-to-solve-the-mystery-of-food-allergies\">the recent rapid growth\u003c/a> in the number of people (especially children) who suffer from potentially fatal food allergies. Nearly \u003ca href=\"http://www.foodallergy.org/facts-and-stats\">15 million Americans\u003c/a> have a moderate to severe food allergy. This now includes 1 in every 10 preschoolers, a rate that has more than doubled in the last decade.\u003c/p>\n\u003cp>These life-threatening allergies are a disorder of the immune system, in which the body sees the allergen as a foreign invader and mobilizes its forces to attack by releasing histamine and other powerful chemicals that trigger allergic symptoms, such as nausea, hives, itching, swelling, and shortness of breath.\u003c/p>\n\u003cfigure id=\"attachment_75743\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/fish.jpg\">\u003cimg class=\"size-full wp-image-75743\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/fish.jpg\" alt=\"Even a sharing a kiss with someone who just ate fish is enough to unleash a vicious anaphylactic reaction. Illustration: Lila Volkas\" width=\"1000\" height=\"681\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Even a sharing a kiss with someone who just ate fish is enough to unleash a vicious anaphylactic reaction. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>It only takes a tiny bit of the offending food to unleash \u003ca href=\"http://en.wikipedia.org/wiki/Anaphylaxis\">anaphylaxis\u003c/a> which can lead to death in a matter of minutes. Even kissing a person who just snacked on sushi or polished off a PB & J is enough to spark an onset of dire symptoms.\u003c/p>\n\u003cp>With more children suffering from severe allergies, their parents try to cope by taking full control of everything their children put in their mouths--a daunting task. But recent news of a \u003ca href=\"http://www.nytimes.com/2013/03/10/magazine/can-a-radical-new-treatment-save-children-with-severe-allergies.html?pagewanted=all&_r=0\">new therapy\u003c/a> has shown promising results in desensitizing even those with multiple allergies.\u003c/p>\n\u003cp>When my friend Rachel was in her twenties and had a battery of allergy tests, her doctor noticed obvious positive results for allergies to many fish, but didn’t see a reaction to salmon and so recommended that she cautiously experiment with it. The next time Rachel and her husband went out to dinner, he ordered the grilled salmon and she dipped her fork into a drop of salmon juice run-off, but the minute it hit her tongue, Rachel immediately felt a tell-tale itching sensation on her lips. Her husband rushed her to the hospital and she made it just as her throat was dangerously starting to swell.\u003c/p>\n\u003cp>Now, Rachel picks her restaurants carefully (avoiding fish-forward cuisines like Japanese or even Thai, where fish sauce is a common ingredient although it’s not always listed on the menu). She informs waiters and friends that she cannot have any nuts or fish or even anything that came in contact with these foods.\u003c/p>\n\u003cp>“Sometimes people just don’t understand the severity of this condition,“ Rachel tells me. “Last summer, I was invited to a friend’s barbeque and although he assured me he would be preparing chicken and burgers, when I arrived I saw a plate of fish sitting by the grill. I was horrified. My friend had good intentions, but didn't understand that cooking my chicken next to his fish could cause an allergic reaction. In the end, to my immense relief, he decided not to cook any fish that night.”\u003c/p>\n\u003cfigure id=\"attachment_75744\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/glutino.jpg\">\u003cimg class=\"size-full wp-image-75744\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/glutino.jpg\" alt=\"For those with celiac disease, gluten acts like an alien invader and tramples the villi in their small intestines. Illustration: Lila Volkas\" width=\"1000\" height=\"683\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">For those with celiac disease, gluten acts like an alien invader and tramples the villi in their small intestines. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>Celiac disease is another autoimmune disorder, but one that targets the small intestines. \u003ca href=\"http://www.webmd.com/digestive-disorders/celiac-disease/celiac-disease-what-happens\">Gluten destroys the villi\u003c/a>, which are fingerlike projections lining the small intestines, where the vitamins and nutrients from the foods we eat are supposed to get absorbed. Continued exposure to gluten often wreaks havoc on the entire body.\u003c/p>\n\u003cp>My friend Tara only discovered she had celiac in her mid-30s, after a lifetime of assorted complaints (skin problems, arthritis and digestive issues). After a few months on a trip in India, (with its rice-based diet), her symptoms inexplicably improved. But when she returned to California, they worsened. A clever doctor made the connection and the diagnosis.\u003c/p>\n\u003cp>“Twenty-five years ago, there weren’t many resources for those who have to eat gluten-free,” says Tara, “but thankfully now there is so much more awareness, gluten-free products even restaurants with gluten-free menus. “And \u003ca href=\"http://www.mariposabaking.com/\">Mariposa Bakery\u003c/a> in Oakland,” adds Tara smiling, thinking about their cupcakes. Tara has become an expert gluten-free baker herself so that she does not have to feel deprived.\u003c/p>\n\u003cp>For both my friends Tara and Rachel, getting invited over to someone’s house for dinner necessitates preparation and backup plans. They let their hosts know their dietary restrictions and often offer to bring a dish to share. If they are going to a large event where it won’t be easy to know for sure what possible allergens are in the food, they may eat something at home first, or bring an emergency back-up snack, just in case.\u003c/p>\n\u003cp>Like my problem with peppers, some food sensitivities don’t fall neatly into the categories of intolerance or allergy. Take the \u003ca href=\"http://foodreference.about.com/od/Herbs-and-Spices/a/Why-Does-Cilantro-Taste-Soapy.htm\">great cilantro divide\u003c/a>. Genetics seems to determine whether we love the fragrant green leaves or find their flavor reminiscent of soap.\u003c/p>\n\u003cp>And while the focus here is on medical conditions, strongly held personal preferences and practices -- from \u003ca href=\"http://en.wikipedia.org/wiki/Veganism\">veganism\u003c/a> to the \u003ca href=\"http://en.wikipedia.org/wiki/Paleolithic_diet\">Paleo diet\u003c/a> -- can be just as fervently followed and thus present their own set of hosting hurdles.\u003c/p>\n\u003ch3>ADVICE FOR THE HOST\u003c/h3>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>What are the best ways to deal with this array of possible food proscriptions? It depends on the size of the group you are cooking for. If it’s an intimate dinner for a couple of friends, you can probably make the whole meal conform to their dietary needs and thus be assured of a relaxed evening for everyone. Here are some other strategies if you are coordinating a large potluck or serving a buffet for 100.\u003c/p>\n\u003cfigure id=\"attachment_75745\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/salad.jpg\">\u003cimg class=\"size-full wp-image-75745\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/salad.jpg\" alt=\"Thoughtful hosting: a make your own salad bar. Illustration: Lila Volkas\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Thoughtful hosting: a \"make-your-own\" salad bar. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>TIPS\u003c/h3>\n\u003cul>\n\u003cli>Ask guests re: dietary restrictions before you plan your menu. If you are unsure of the specifics of their sensitivities, ask clarifying questions.\u003c/li>\n\u003cli>Keep the labels, boxes and bags of foods you used, so guests with allergies can check them out. Sometimes they will recognize a benign sounding ingredient as potentially harmful.\u003c/li>\n\u003cli>On a buffet table: a card next to each dish, detailing ingredients will be much appreciated.\u003c/li>\n\u003cli>Since even a small amount of an allergen can make people sick, avoid cross-contamination of utensils, dishes and cutting surfaces with offending foods.\u003c/li>\n\u003cli>A “make-your-own” bar for salads, tacos or ice cream sundaes, etc. will allow guests the freedom to include or avoid ingredients.\u003c/li>\n\u003cli>Provide questionable add-ins in separate bowls, each with its own spoon, to avoid cross-contamination\u003c/li>\n\u003cli>For a potluck or buffet, set aside a corner of the table for g/f, nut-free, vegan, etc. so these dishes can be grouped together.\u003c/li>\n\u003cli>Read labels. There may be hidden ingredients that you are not aware of, (e.g., regular soy-sauce contains gluten; while wheat-free tamari does not).\u003c/li>\n\u003cli>Don’t take it personally, if a friend declines to try your prize-winning ceviche or sculpted marzipan fruits.\u003c/li>\n\u003c/ul>\n\n",
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"excerpt": "Wheat, nuts, fish, dairy--seems like everyone is allergic to something these days. What's a host to do? An illustrated guide to the difference between intolerance and allergy. And tips for cooking for those with these conditions (and having them leave sated --and alive.)",
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"description": "Wheat, nuts, fish, dairy--seems like everyone is allergic to something these days. What's a host to do? An illustrated guide to the difference between intolerance and allergy. And tips for cooking for those with these conditions (and having them leave sated --and alive.)",
"title": "Don't Poison the Guests: Advice on Food Allergies, Intolerances and Sensitivities | KQED",
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"headline": "Don't Poison the Guests: Advice on Food Allergies, Intolerances and Sensitivities",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_75739\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/firstone.jpg\">\u003cimg class=\"size-full wp-image-75739\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/firstone.jpg\" alt=\"New challenge for hosts: pull off a delicious dinner without knocking off your guests. Illustration: Lila Volkas\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">New challenge for hosts: pull off a delicious dinner without knocking off your guests. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Illustrations by\u003c/strong> \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">\u003cstrong>Lila Volkas\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>As her friend spooned a ladle of steaming, scalloped potatoes onto Tara’s plate, he murmured, “Oh, I always put a bit of flour in the sauce, I’m sure a little won’t hurt you.”\u003c/p>\n\u003cp>“Yeah, right,” replied Tara, who has \u003ca href=\"http://www.csaceliacs.info/celiac_disease_defined.jsp\">celiac disease\u003c/a> and had provided her host with a complete rundown of her extreme intolerance to gluten, “if you want me to end this evening in an ambulance!”\u003c/p>\n\u003cp>Modern menus have turned into minefields, as it seems that everyone and their little brother asserts their sensitivity to something: nuts, wheat, dairy, soy, eggs, fish--even cilantro. Suddenly, it’s puzzling or even perilous to invite people over for a simple meal. What’s the difference between a trendy, personal preference and a life-threatening condition and what can we serve that all our guests will enjoy without a trip to the ER?\u003c/p>\n\u003cfigure id=\"attachment_75740\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/burp.jpg\">\u003cimg class=\"size-full wp-image-75740\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/burp.jpg\" alt=\"Many people are sensitive to bell peppers. Illustration: Lila Volkas\" width=\"1000\" height=\"751\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Many people are sensitive to bell peppers. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>When I cook for friends, I always inquire about their dietary restrictions, because I have a collection of my own: bell peppers make me burp, and dairy, wheat, and soy cause painful bloating. But luckily, my food \u003ca href=\"http://www.mayoclinic.com/health/food-allergy/AN01109\">intolerances are not the same as allergies \u003c/a>and thus are easily managed. Lacking the right enzymes to digest these foods, I do best just avoiding them, but I’ve also found some workarounds.\u003c/p>\n\u003cfigure id=\"attachment_75741\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/milk-fat.jpg\">\u003cimg class=\"size-full wp-image-75741\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/milk-fat.jpg\" alt=\"Smaller fat molecules make goat milk easier to digest than cow milk. Illustration: Lila Volkas\" width=\"1000\" height=\"589\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Smaller fat molecules make goat milk easier to digest than cow milk. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003ca href=\"http://www.goatpatrol-horseshoeing.com/goat-farm-products-services/goat-milk-products/\">Goat milk\u003c/a>, for instance, is much easier to digest than cow’s milk because it contains less lactose and its fat molecules are one-fifth the size of those in the bovine beverage. So I only pig out on goat cheese. If someone offers me a tempting slice of their homemade pumpkin bread, I can pop a couple of \u003ca href=\"http://www.enzymedica.com/store/GlutenEase\">enzyme pills\u003c/a>, which usually do the trick. And even if I unknowingly consume a bite of wheat or dairy, while I might be uncomfortable for the rest of the evening, it won’t send me to the hospital.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Not so for my friend Rachel, who has severe allergies to a host of foods, especially fish and nuts. These extreme allergies run in her family and compel her to carry a \u003ca href=\"http://en.wikipedia.org/wiki/Epinephrine_autoinjector\">self-injecting dose of epinephrine\u003c/a>, which might just save her life.\u003c/p>\n\u003cp>Scientists cannot yet explain \u003ca href=\"http://www.npr.org/2013/04/15/177319365/the-doctor-trying-to-solve-the-mystery-of-food-allergies\">the recent rapid growth\u003c/a> in the number of people (especially children) who suffer from potentially fatal food allergies. Nearly \u003ca href=\"http://www.foodallergy.org/facts-and-stats\">15 million Americans\u003c/a> have a moderate to severe food allergy. This now includes 1 in every 10 preschoolers, a rate that has more than doubled in the last decade.\u003c/p>\n\u003cp>These life-threatening allergies are a disorder of the immune system, in which the body sees the allergen as a foreign invader and mobilizes its forces to attack by releasing histamine and other powerful chemicals that trigger allergic symptoms, such as nausea, hives, itching, swelling, and shortness of breath.\u003c/p>\n\u003cfigure id=\"attachment_75743\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/fish.jpg\">\u003cimg class=\"size-full wp-image-75743\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/fish.jpg\" alt=\"Even a sharing a kiss with someone who just ate fish is enough to unleash a vicious anaphylactic reaction. Illustration: Lila Volkas\" width=\"1000\" height=\"681\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Even a sharing a kiss with someone who just ate fish is enough to unleash a vicious anaphylactic reaction. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>It only takes a tiny bit of the offending food to unleash \u003ca href=\"http://en.wikipedia.org/wiki/Anaphylaxis\">anaphylaxis\u003c/a> which can lead to death in a matter of minutes. Even kissing a person who just snacked on sushi or polished off a PB & J is enough to spark an onset of dire symptoms.\u003c/p>\n\u003cp>With more children suffering from severe allergies, their parents try to cope by taking full control of everything their children put in their mouths--a daunting task. But recent news of a \u003ca href=\"http://www.nytimes.com/2013/03/10/magazine/can-a-radical-new-treatment-save-children-with-severe-allergies.html?pagewanted=all&_r=0\">new therapy\u003c/a> has shown promising results in desensitizing even those with multiple allergies.\u003c/p>\n\u003cp>When my friend Rachel was in her twenties and had a battery of allergy tests, her doctor noticed obvious positive results for allergies to many fish, but didn’t see a reaction to salmon and so recommended that she cautiously experiment with it. The next time Rachel and her husband went out to dinner, he ordered the grilled salmon and she dipped her fork into a drop of salmon juice run-off, but the minute it hit her tongue, Rachel immediately felt a tell-tale itching sensation on her lips. Her husband rushed her to the hospital and she made it just as her throat was dangerously starting to swell.\u003c/p>\n\u003cp>Now, Rachel picks her restaurants carefully (avoiding fish-forward cuisines like Japanese or even Thai, where fish sauce is a common ingredient although it’s not always listed on the menu). She informs waiters and friends that she cannot have any nuts or fish or even anything that came in contact with these foods.\u003c/p>\n\u003cp>“Sometimes people just don’t understand the severity of this condition,“ Rachel tells me. “Last summer, I was invited to a friend’s barbeque and although he assured me he would be preparing chicken and burgers, when I arrived I saw a plate of fish sitting by the grill. I was horrified. My friend had good intentions, but didn't understand that cooking my chicken next to his fish could cause an allergic reaction. In the end, to my immense relief, he decided not to cook any fish that night.”\u003c/p>\n\u003cfigure id=\"attachment_75744\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/glutino.jpg\">\u003cimg class=\"size-full wp-image-75744\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/glutino.jpg\" alt=\"For those with celiac disease, gluten acts like an alien invader and tramples the villi in their small intestines. Illustration: Lila Volkas\" width=\"1000\" height=\"683\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">For those with celiac disease, gluten acts like an alien invader and tramples the villi in their small intestines. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>Celiac disease is another autoimmune disorder, but one that targets the small intestines. \u003ca href=\"http://www.webmd.com/digestive-disorders/celiac-disease/celiac-disease-what-happens\">Gluten destroys the villi\u003c/a>, which are fingerlike projections lining the small intestines, where the vitamins and nutrients from the foods we eat are supposed to get absorbed. Continued exposure to gluten often wreaks havoc on the entire body.\u003c/p>\n\u003cp>My friend Tara only discovered she had celiac in her mid-30s, after a lifetime of assorted complaints (skin problems, arthritis and digestive issues). After a few months on a trip in India, (with its rice-based diet), her symptoms inexplicably improved. But when she returned to California, they worsened. A clever doctor made the connection and the diagnosis.\u003c/p>\n\u003cp>“Twenty-five years ago, there weren’t many resources for those who have to eat gluten-free,” says Tara, “but thankfully now there is so much more awareness, gluten-free products even restaurants with gluten-free menus. “And \u003ca href=\"http://www.mariposabaking.com/\">Mariposa Bakery\u003c/a> in Oakland,” adds Tara smiling, thinking about their cupcakes. Tara has become an expert gluten-free baker herself so that she does not have to feel deprived.\u003c/p>\n\u003cp>For both my friends Tara and Rachel, getting invited over to someone’s house for dinner necessitates preparation and backup plans. They let their hosts know their dietary restrictions and often offer to bring a dish to share. If they are going to a large event where it won’t be easy to know for sure what possible allergens are in the food, they may eat something at home first, or bring an emergency back-up snack, just in case.\u003c/p>\n\u003cp>Like my problem with peppers, some food sensitivities don’t fall neatly into the categories of intolerance or allergy. Take the \u003ca href=\"http://foodreference.about.com/od/Herbs-and-Spices/a/Why-Does-Cilantro-Taste-Soapy.htm\">great cilantro divide\u003c/a>. Genetics seems to determine whether we love the fragrant green leaves or find their flavor reminiscent of soap.\u003c/p>\n\u003cp>And while the focus here is on medical conditions, strongly held personal preferences and practices -- from \u003ca href=\"http://en.wikipedia.org/wiki/Veganism\">veganism\u003c/a> to the \u003ca href=\"http://en.wikipedia.org/wiki/Paleolithic_diet\">Paleo diet\u003c/a> -- can be just as fervently followed and thus present their own set of hosting hurdles.\u003c/p>\n\u003ch3>ADVICE FOR THE HOST\u003c/h3>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>What are the best ways to deal with this array of possible food proscriptions? It depends on the size of the group you are cooking for. If it’s an intimate dinner for a couple of friends, you can probably make the whole meal conform to their dietary needs and thus be assured of a relaxed evening for everyone. Here are some other strategies if you are coordinating a large potluck or serving a buffet for 100.\u003c/p>\n\u003cfigure id=\"attachment_75745\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/salad.jpg\">\u003cimg class=\"size-full wp-image-75745\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/salad.jpg\" alt=\"Thoughtful hosting: a make your own salad bar. Illustration: Lila Volkas\" width=\"1000\" height=\"667\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Thoughtful hosting: a \"make-your-own\" salad bar. Illustration: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/lilavolkas/\">Lila Volkas\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>TIPS\u003c/h3>\n\u003cul>\n\u003cli>Ask guests re: dietary restrictions before you plan your menu. If you are unsure of the specifics of their sensitivities, ask clarifying questions.\u003c/li>\n\u003cli>Keep the labels, boxes and bags of foods you used, so guests with allergies can check them out. Sometimes they will recognize a benign sounding ingredient as potentially harmful.\u003c/li>\n\u003cli>On a buffet table: a card next to each dish, detailing ingredients will be much appreciated.\u003c/li>\n\u003cli>Since even a small amount of an allergen can make people sick, avoid cross-contamination of utensils, dishes and cutting surfaces with offending foods.\u003c/li>\n\u003cli>A “make-your-own” bar for salads, tacos or ice cream sundaes, etc. will allow guests the freedom to include or avoid ingredients.\u003c/li>\n\u003cli>Provide questionable add-ins in separate bowls, each with its own spoon, to avoid cross-contamination\u003c/li>\n\u003cli>For a potluck or buffet, set aside a corner of the table for g/f, nut-free, vegan, etc. so these dishes can be grouped together.\u003c/li>\n\u003cli>Read labels. There may be hidden ingredients that you are not aware of, (e.g., regular soy-sauce contains gluten; while wheat-free tamari does not).\u003c/li>\n\u003cli>Don’t take it personally, if a friend declines to try your prize-winning ceviche or sculpted marzipan fruits.\u003c/li>\n\u003c/ul>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Christmas Kale Salad with Pomegranate,Tangerine and Avocado",
"title": "Christmas Kale Salad with Pomegranate,Tangerine and Avocado",
"headTitle": "Christmas Recipes | Bay Area Bites | KQED Food",
"content": "\u003cfigure id=\"attachment_75324\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kale-salad1000.jpg\">\u003cimg class=\"size-full wp-image-75324\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kale-salad1000.jpg\" alt=\"Christmas Kale Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Christmas Kale Salad. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003cem>All Photos:\u003c/em>\u003c/strong> \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">\u003cstrong>\u003cem>Wendy Goodfriend\u003c/em>\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>Yes, I know, who needs another kale salad? There are five zillion recipes out there already. But wait, and hear me out. I have five really, really good reasons to make this salad.\u003c/p>\n\u003cp>First, this one is really, really pretty. Bet you didn’t think that would be my first reason? It is so beautifully and festively colorful that it just begs to be noticed. “hello! I’m so pretty! (wave wave)” And once you notice it, you have to try it.\u003c/p>\n\u003cfigure id=\"attachment_75348\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/tangerine.jpg\">\u003cimg class=\"size-full wp-image-75348\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/tangerine.jpg\" alt=\"Tangerine, Kale, Avocado and Pomegranate. Photo: Wendy Goodfriend\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Tangerine, Kale, Avocado and Pomegranate. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003cp>And then you discover that, second, it is really, really scrumptious! Earthy kale, creamy avocado, crunchy-juicy pomegranate seeds, and sweet tangerine are all highlighted by tangy Meyer lemon and salty Parmesan. Hello!?\u003c/p>\n\u003cp>Now you’ve tasted it and you realize, “Wow, this is not only amazingly tasty but I think it is actually really, really healthy, and I like it!” So that’s the third thing. It’s actually healthy. Yep. And you can serve it not only to your vegetarian friends, but also your gluten-free friends. So your guest list is [really, really] covered (that is #4).\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>And, woah, back up just a second...last but not least, the fifth reason you should try this kale salad is that this salad is really, really easy to make. No, it is. My 2-year-old daughter helped me make it. I am not kidding you.\u003c/p>\n\u003cp>So, there are five good reasons for you. And as a holiday bonus, I’ll tell you a few more awesome things about it. It is a perfect addition to Christmas dinner (or any dinner for that matter), nicely offsetting the richness of the other dishes on the table. Also, this recipe can easily be doubled or tripled depending on the size of your gathering.\u003c/p>\n\u003cp>I hope for all these reasons and more you try and enjoy this pretty, scrumptious, healthy, veg-and-GF-friendly, easy kale salad!\u003c/p>\n\u003cfigure id=\"attachment_75340\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kalesalad-ingredients1a.jpg\">\u003cimg class=\"size-full wp-image-75340\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kalesalad-ingredients1a.jpg\" alt=\"Ingredients for Christmas Kale Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Ingredients for Christmas Kale Salad. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Recipe: Kale, Pomegranate, Tangerine and Avocado Salad\u003c/h3>\n\u003cp>\u003cem>Serves 4–6\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>1 bunch of cavolo nero kale\u003c/li>\n\u003cli>Kosher salt and freshly ground black pepper\u003c/li>\n\u003cli>Finely grated zest and juice of 1/2 Meyer lemon\u003c/li>\n\u003cli>About 1 Tbsp freshly grated Parmesan cheese\u003c/li>\n\u003cli>1 tsp olive oil\u003c/li>\n\u003cli>1–2 tsp good-quality balsamic vinegar\u003c/li>\n\u003cli>Heaping 1/4 cup pomegranate seeds\u003c/li>\n\u003cli>2 seedless tangerines, peeled and segments halved crosswise\u003c/li>\n\u003cli>1 ripe avocado, halved, stone removed, peeled and cut into chunks\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli style=\"list-style-type: none\">\n\u003col>\n\u003cli>Strip the stems from the kale and discard. Wash the kale leaves, roughly chop, and place in a large bowl. Sprinkle with a little salt, the lemon zest, and the lemon juice. Massage the kale with your hands until it starts to look a little wilted, about 1 minute.\u003c/li>\n\u003cli>Add the Parmesan, oil, and balsamic to the kale. Toss to coat, then toss in the pomegranate seeds, tangerine slices, and avocado chunks. Toss to coat again, season with salt and pepper to taste, and serve.\u003c/li>\n\u003c/ol>\n\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\n\u003cp>[gallery type=\"slideshow\" link=\"file\" ids=\"75347,75349,75335,75334,75342,75343,75344,75337,75345,75331,75330,75329\"]\u003c/p>\n\u003cfigure id=\"attachment_75336\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/final-salad13.jpg\">\u003cimg class=\"size-full wp-image-75336\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/final-salad13.jpg\" alt=\"Christmas Kale Salad with Pomegranate,Tangerine and Avocado. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Christmas Kale Salad with Pomegranate,Tangerine and Avocado. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\n",
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"excerpt": "Why do you need another kale salad recipe? Because not only will this one blow your mind with awesomeness, but I can give you five good reasons to make it.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_75324\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kale-salad1000.jpg\">\u003cimg class=\"size-full wp-image-75324\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kale-salad1000.jpg\" alt=\"Christmas Kale Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Christmas Kale Salad. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003cem>All Photos:\u003c/em>\u003c/strong> \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">\u003cstrong>\u003cem>Wendy Goodfriend\u003c/em>\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>Yes, I know, who needs another kale salad? There are five zillion recipes out there already. But wait, and hear me out. I have five really, really good reasons to make this salad.\u003c/p>\n\u003cp>First, this one is really, really pretty. Bet you didn’t think that would be my first reason? It is so beautifully and festively colorful that it just begs to be noticed. “hello! I’m so pretty! (wave wave)” And once you notice it, you have to try it.\u003c/p>\n\u003cfigure id=\"attachment_75348\" class=\"wp-caption aligncenter\" style=\"max-width: 500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/tangerine.jpg\">\u003cimg class=\"size-full wp-image-75348\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/tangerine.jpg\" alt=\"Tangerine, Kale, Avocado and Pomegranate. Photo: Wendy Goodfriend\" width=\"500\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Tangerine, Kale, Avocado and Pomegranate. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003cp>And then you discover that, second, it is really, really scrumptious! Earthy kale, creamy avocado, crunchy-juicy pomegranate seeds, and sweet tangerine are all highlighted by tangy Meyer lemon and salty Parmesan. Hello!?\u003c/p>\n\u003cp>Now you’ve tasted it and you realize, “Wow, this is not only amazingly tasty but I think it is actually really, really healthy, and I like it!” So that’s the third thing. It’s actually healthy. Yep. And you can serve it not only to your vegetarian friends, but also your gluten-free friends. So your guest list is [really, really] covered (that is #4).\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>And, woah, back up just a second...last but not least, the fifth reason you should try this kale salad is that this salad is really, really easy to make. No, it is. My 2-year-old daughter helped me make it. I am not kidding you.\u003c/p>\n\u003cp>So, there are five good reasons for you. And as a holiday bonus, I’ll tell you a few more awesome things about it. It is a perfect addition to Christmas dinner (or any dinner for that matter), nicely offsetting the richness of the other dishes on the table. Also, this recipe can easily be doubled or tripled depending on the size of your gathering.\u003c/p>\n\u003cp>I hope for all these reasons and more you try and enjoy this pretty, scrumptious, healthy, veg-and-GF-friendly, easy kale salad!\u003c/p>\n\u003cfigure id=\"attachment_75340\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kalesalad-ingredients1a.jpg\">\u003cimg class=\"size-full wp-image-75340\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/kalesalad-ingredients1a.jpg\" alt=\"Ingredients for Christmas Kale Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Ingredients for Christmas Kale Salad. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003ch3>Recipe: Kale, Pomegranate, Tangerine and Avocado Salad\u003c/h3>\n\u003cp>\u003cem>Serves 4–6\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>1 bunch of cavolo nero kale\u003c/li>\n\u003cli>Kosher salt and freshly ground black pepper\u003c/li>\n\u003cli>Finely grated zest and juice of 1/2 Meyer lemon\u003c/li>\n\u003cli>About 1 Tbsp freshly grated Parmesan cheese\u003c/li>\n\u003cli>1 tsp olive oil\u003c/li>\n\u003cli>1–2 tsp good-quality balsamic vinegar\u003c/li>\n\u003cli>Heaping 1/4 cup pomegranate seeds\u003c/li>\n\u003cli>2 seedless tangerines, peeled and segments halved crosswise\u003c/li>\n\u003cli>1 ripe avocado, halved, stone removed, peeled and cut into chunks\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003c/p>\n\u003col>\n\u003cli style=\"list-style-type: none\">\n\u003col>\n\u003cli>Strip the stems from the kale and discard. Wash the kale leaves, roughly chop, and place in a large bowl. Sprinkle with a little salt, the lemon zest, and the lemon juice. Massage the kale with your hands until it starts to look a little wilted, about 1 minute.\u003c/li>\n\u003cli>Add the Parmesan, oil, and balsamic to the kale. Toss to coat, then toss in the pomegranate seeds, tangerine slices, and avocado chunks. Toss to coat again, season with salt and pepper to taste, and serve.\u003c/li>\n\u003c/ol>\n\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"disqusTitle": "A Healthy Holiday Recipe: A Zillion Ways with Winter Greens",
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"content": "\u003cfigure id=\"attachment_73997\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens-final.jpg\">\u003cimg class=\"size-full wp-image-73997\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens-final.jpg\" alt=\"Sauteed Winter Greens. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sauteed Winter Greens. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003cem>All Photos:\u003c/em>\u003c/strong> \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">\u003cstrong>\u003cem>Wendy Goodfriend\u003c/em>\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>I love winter greens. This was not always the case. I used to like them just fine, and then I went and got pregnant a few years ago. Unfortunately, during my first trimester, which coincided with winter harvest, I came down with a massive aversion to vegetables. Especially greens (and Brussels sprouts, but that’s a whole different story). They were everywhere and they were disgusting. Anyway, after I had my daughter, I eased back into them. Very very slowly. Starting with spinach, moving on to chard, and then, the clincher: kale. Kale salad brought me back. It was and still is everywhere, and for good reason. It’s yummy. And super good for you. Thankfully my daughter loves greens, in fact, they are the only green vegetable she will readily eat (she also loves ripping up kale leaves for my morning kale smoothie). I was certain she’d hate them, attributing my aversion to her tastes inside my belly. Nope. That was not really a scientific observation anyway.\u003c/p>\n\u003cp>But I’m seriously getting off track. One of the reasons I love greens is that you can sauté them a ZILLION different ways and have a completely different dish. Not only that but they are overflowing with vitamins, minerals, fiber, rainbows, sparkles, and kittens. Ok, maybe not the last 3, but they are seriously good for you.\u003c/p>\n\u003cp>This is a great addition to any meal, a regular weeknight dinner, a gathering of friends or family, or even a holiday feast. Dress it up or dress it down as you see fit.\u003c/p>\n\u003cp>Here’s a basic recipe that includes a lot of ideas for embellishments. You can change it each and every time depending on your tastes, what you have on hand, or how crazy you want to get.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Some of my favorite add-in combos are:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>garlic, bacon, balsamic, and shaved Parmesan\u003c/li>\n\u003cli>currants, pine nuts, and balsamic\u003c/li>\n\u003cli>cranberries, toasted walnuts, and Asiago\u003c/li>\n\u003cli>pecans and cherries\u003c/li>\n\u003c/ul>\n\u003cfigure id=\"attachment_74002\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens1.jpg\">\u003cimg class=\"size-full wp-image-74002\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens1.jpg\" alt=\"Ingredients for sauteed greens. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Ingredients for sauteed greens. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch3>Recipe: Sauteed Greens with Add-ins\u003c/h3>\n\u003cp>\u003cem>Serves 4-6\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n2 bunches winter greens, such as chard, kale, or collards\u003cbr>\nOlive oil\u003cbr>\nKosher salt\u003c/p>\n\u003cp>\u003cstrong>Add-ins:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>2 cloves garlic, minced\u003c/li>\n\u003cli>1/4 cup dried fruit such as currants, cranberries, or chopped cherries\u003c/li>\n\u003cli>1/4 cup chopped toasted nuts such as walnuts, pecans, almonds, or pine nuts\u003c/li>\n\u003cli>1/3 to 1/2 cup chopped bacon or pancetta, cooked until crisp\u003c/li>\n\u003cli>A splash of balsamic vinegar (the better quality, the better) or sherry vinegar\u003c/li>\n\u003cli>1/3 cup shaved hard cheese such as Parmesan, Asiago, or Romano\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003cbr>\nTrim off the bottom inch (or two) from your greens. Wash and dry the leaves, then separate the leaves from the ribs. Finely chop the ribs and set aside. Roughly chop the leaves and set aside separately.\u003c/p>\n\u003cp>In a large sauté pan, warm a few glugs of olive oil. Add the chopped ribs and sauté for 2–4 minutes, depending upon their toughness; they should be slightly tender. Add the leaves and sauté until tender and wilted, from 4-10 minutes depending upon the type of greens you are cooking (spinach cooks fastest, then chard, then kale, then collards). You want them to be tender but not mushy, and still retain a little bit of a bite.\u003c/p>\n\u003cp>Season with salt and stir in any your add-ins for about the last 30–60 seconds of cooking. Serve warm.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>[gallery type=\"slideshow\" link=\"file\" ids=\"74001,74012,74011,74004,74010,74013,74014,74009,74008,74006,74007,73997\"]\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_73997\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens-final.jpg\">\u003cimg class=\"size-full wp-image-73997\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens-final.jpg\" alt=\"Sauteed Winter Greens. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sauteed Winter Greens. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003cem>All Photos:\u003c/em>\u003c/strong> \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">\u003cstrong>\u003cem>Wendy Goodfriend\u003c/em>\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>I love winter greens. This was not always the case. I used to like them just fine, and then I went and got pregnant a few years ago. Unfortunately, during my first trimester, which coincided with winter harvest, I came down with a massive aversion to vegetables. Especially greens (and Brussels sprouts, but that’s a whole different story). They were everywhere and they were disgusting. Anyway, after I had my daughter, I eased back into them. Very very slowly. Starting with spinach, moving on to chard, and then, the clincher: kale. Kale salad brought me back. It was and still is everywhere, and for good reason. It’s yummy. And super good for you. Thankfully my daughter loves greens, in fact, they are the only green vegetable she will readily eat (she also loves ripping up kale leaves for my morning kale smoothie). I was certain she’d hate them, attributing my aversion to her tastes inside my belly. Nope. That was not really a scientific observation anyway.\u003c/p>\n\u003cp>But I’m seriously getting off track. One of the reasons I love greens is that you can sauté them a ZILLION different ways and have a completely different dish. Not only that but they are overflowing with vitamins, minerals, fiber, rainbows, sparkles, and kittens. Ok, maybe not the last 3, but they are seriously good for you.\u003c/p>\n\u003cp>This is a great addition to any meal, a regular weeknight dinner, a gathering of friends or family, or even a holiday feast. Dress it up or dress it down as you see fit.\u003c/p>\n\u003cp>Here’s a basic recipe that includes a lot of ideas for embellishments. You can change it each and every time depending on your tastes, what you have on hand, or how crazy you want to get.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Some of my favorite add-in combos are:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>garlic, bacon, balsamic, and shaved Parmesan\u003c/li>\n\u003cli>currants, pine nuts, and balsamic\u003c/li>\n\u003cli>cranberries, toasted walnuts, and Asiago\u003c/li>\n\u003cli>pecans and cherries\u003c/li>\n\u003c/ul>\n\u003cfigure id=\"attachment_74002\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens1.jpg\">\u003cimg class=\"size-full wp-image-74002\" src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/11/greens1.jpg\" alt=\"Ingredients for sauteed greens. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Ingredients for sauteed greens. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch3>Recipe: Sauteed Greens with Add-ins\u003c/h3>\n\u003cp>\u003cem>Serves 4-6\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n2 bunches winter greens, such as chard, kale, or collards\u003cbr>\nOlive oil\u003cbr>\nKosher salt\u003c/p>\n\u003cp>\u003cstrong>Add-ins:\u003c/strong>\u003c/p>\n\u003cul>\n\u003cli>2 cloves garlic, minced\u003c/li>\n\u003cli>1/4 cup dried fruit such as currants, cranberries, or chopped cherries\u003c/li>\n\u003cli>1/4 cup chopped toasted nuts such as walnuts, pecans, almonds, or pine nuts\u003c/li>\n\u003cli>1/3 to 1/2 cup chopped bacon or pancetta, cooked until crisp\u003c/li>\n\u003cli>A splash of balsamic vinegar (the better quality, the better) or sherry vinegar\u003c/li>\n\u003cli>1/3 cup shaved hard cheese such as Parmesan, Asiago, or Romano\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003cbr>\nTrim off the bottom inch (or two) from your greens. Wash and dry the leaves, then separate the leaves from the ribs. Finely chop the ribs and set aside. Roughly chop the leaves and set aside separately.\u003c/p>\n\u003cp>In a large sauté pan, warm a few glugs of olive oil. Add the chopped ribs and sauté for 2–4 minutes, depending upon their toughness; they should be slightly tender. Add the leaves and sauté until tender and wilted, from 4-10 minutes depending upon the type of greens you are cooking (spinach cooks fastest, then chard, then kale, then collards). You want them to be tender but not mushy, and still retain a little bit of a bite.\u003c/p>\n\u003cp>Season with salt and stir in any your add-ins for about the last 30–60 seconds of cooking. Serve warm.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"disqusTitle": "Avoid Extreme Diets - 5 Warm Weather Foods That Naturally Detox The Body",
"title": "Avoid Extreme Diets - 5 Warm Weather Foods That Naturally Detox The Body",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cfigure id=\"attachment_62354\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/detox-veg1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/detox-veg1000a.jpg\" alt=\"Dextoxifying vegetables and fruit. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62354\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Dextoxifying vegetables and fruit. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>As the weather warms and the days get longer our bodies naturally gear up for a long-awaited cleanse. Traditional cultures around the globe use spring and summer as a time to shed excess weight and eliminate toxins that have built up during the winter. This can happen naturally as hearty stews are exchanged for fresh salads and cozy days on the couch are replaced with outdoors activities. But this cleansing process can also be gently encouraged with food choices. By selecting foods that support the liver and kidneys, the primary detox organs, cleansing becomes part of a balanced and tasty diet. \u003c/p>\n\u003cp>Some people use extreme diets like fasting and juice cleanses. But these aren’t necessary for most people and may be dangerous without medical supervision. Take juice fasting as an example. The goal in this popular regime is to consume concentrated vitamins and minerals from fruit and vegetable juices and to supply the body with enough sugar to function without having to digest food. But the problem with consuming only juice for any extended length of time is that it lacks protein. All of the liver detox pathways require protein to function properly. In addition, fiber is necessary in order to adequately eliminate toxins from the gut. Liquid diets that eliminate fiber and protein may cause a lot of negative symptoms because toxins cannot be fully processed and excreted.\u003c/p>\n\u003cp>Below is a list of five foods that support the body while cleansing. Most of these foods have a direct benefit on the liver; chemicals need to be processed by the liver in order to be eliminated from the body. It is a huge job and it leaves the liver vulnerable to injury from numerous toxic substances. The good news is that there are many foods that protect the liver from harm. It is not necessary to consume these foods in excess to receive benefit. Normal consumption as part of a healthy diet is all that is needed.*\u003c/p>\n\u003ch2>Garlic\u003c/h2>\n\u003cp>The health benefits of garlic have been known for centuries and modern scientific studies support many of the traditional uses. Not only does garlic make food taste great is has the power to reduce fatty liver disease and improve the production of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23606129\">detox enzymes\u003c/a>. In fact it is so protective to the liver that it can block the development of liver cancer even after exposure to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3596709/\">cancer causing chemicals\u003c/a>. The protective affects of garlic aren’t limited to the liver. It is such a potent antioxidant that it also protects the kidneys from the toxic effects of many \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23626881\">drugs\u003c/a>. Fortunately for people who are sensitive to the heat of raw garlic, most of its beneficial properties are also present in the cooked root.\u003c/p>\n\u003cfigure id=\"attachment_62356\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/garlic1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/garlic1000.jpg\" alt=\"Garlic. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62356\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Garlic. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Artichokes\u003c/h2>\n\u003cp>Members of the thistle family (artichoke, blessed thistle, milk thistle, etc.) are traditionally used as liver tonics. But few of them are as tasty as the artichoke. Often thought of as a delicacy, artichokes are powerful medicine. They have the ability to protect the liver from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23421105\">injury\u003c/a> even when exposed to chemicals known to cause \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22288304\">liver cancer\u003c/a>. Artichokes are often eaten with oily dips like melted butter or mayonnaise. It is a perfect combination because the artichokes help the body to break down the oil and use it appropriately. In fact artichoke extract was shown to work synergistically with omega-3 fatty acids from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22288304\">fish oil\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_62350\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/artichoke1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/artichoke1000.jpg\" alt=\"Artichokes. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62350\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Artichokes. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Lemons\u003c/h2>\n\u003cp>The tart refreshing juice of lemons is often used in cleansing protocols. However the bulk of research focuses on the benefits of citrus peels. The peels are extremely rich in \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23561100\">flavinoid\u003c/a> compounds, which reduce inflammation and help to repair damaged tissues. These flavinoids are also potent antioxidants and can protect the liver from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/12551749\">oxidative stress\u003c/a>. Damage from alcohol, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23589408\">toxic mold\u003c/a>, and even excess exercise is blocked by the consumption of citrus peels. Citrus peels are often included in teas and candies, but the versatile zest adds a complex flavor to many dishes, both savory and sweet.\u003c/p>\n\u003cfigure id=\"attachment_62357\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/lemons1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/lemons1000.jpg\" alt=\"Meyer Lemons. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62357\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Meyer Lemons. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Beets\u003c/h2>\n\u003cp>Table beets, beta vulgaris, have traditionally been used as both liver and gall bladder tonic and for good reason. Both the root and the leaves protect the liver from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23061292\">alcohol induced damage\u003c/a> and extreme \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17234508\">oxidative stress\u003c/a>. They actually increase the major antioxidant enzymes of the liver glutathione and superoxide dismutase. Beets can be enjoyed in a variety of ways. They are delicious raw, roasted, steamed and marinated. They are naturally sweet so salty and sour flavors complement them. \u003c/p>\n\u003cfigure id=\"attachment_62352\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/beets1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/beets1000a.jpg\" alt=\"Beets. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62352\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Beets. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Radishes\u003c/h2>\n\u003cp>Spicy crunchy radishes are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21535648\">antioxidants\u003c/a>. These phytochemicals are even more concentrated in the radish sprouts than the mature root and are found in virtually all varieties tested. The black radish is particularly well known for its benefits on the liver and gall bladder. It has been shown to increase the production of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17616135\">detoxification enzymes\u003c/a> and prevent \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23495001\">gall stones\u003c/a> from forming. Be forewarned though, black radishes are much hotter than the standard red and white globes you may be used to. Radishes are usually eaten raw and they lose all of their heat when cooked. Their satisfying, crisp texture makes them a welcome addition to salads and pickles. \u003c/p>\n\u003cfigure id=\"attachment_62358\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/radishes1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/radishes1000.jpg\" alt=\"Radishes. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62358\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Radishes. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Recipe: Quick and Easy Radish and Beet Pickle\u003c/h2>\n\u003cp>Prepare this simple pickle about 2 hours before you intend to serve it. Pickled radishes can develop a strong odor if they sit for too long. \u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Makes\u003c/strong>: 1 1/2 cups\u003c/p>\n\u003cul>\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1/2 cup of radishes (any variety you like) washed well and sliced thinly. Note that certain types with a thick skin may need to be peeled before using them.\u003c/li>\n\u003cli>1/2 cup of cooked beets (steamed or roasted until tender) sliced\u003c/li>\n\u003cli>1/2 teaspoon sea salt\u003c/li>\n\u003cli>4 tablespoons of apple cider vinegar or 3 tablespoons of lemon juice\u003c/li>\n\u003cli>1 teaspoon of lemon zest\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003cbr>\nMix all of the ingredients together in a bowl. Let the mixture stand at room temperature covered for approximately 2 hours, stir it every 30 minutes. Serve the pickle immediately or refrigerate it until it is ready to serve. This is a lovely accent to salads, poultry or meat. \u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>* \u003cem>Note: None of the information in this article is intended to diagnose, or treat any disease or health condition.\u003c/em> \u003c/p>\n\n",
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"excerpt": "Some people use extreme diets like fasting and juice cleanses. But these aren’t necessary for most people and may be dangerous without medical supervision. Here are five foods that support the body while cleansing.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_62354\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/detox-veg1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/detox-veg1000a.jpg\" alt=\"Dextoxifying vegetables and fruit. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62354\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Dextoxifying vegetables and fruit. Photo: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>As the weather warms and the days get longer our bodies naturally gear up for a long-awaited cleanse. Traditional cultures around the globe use spring and summer as a time to shed excess weight and eliminate toxins that have built up during the winter. This can happen naturally as hearty stews are exchanged for fresh salads and cozy days on the couch are replaced with outdoors activities. But this cleansing process can also be gently encouraged with food choices. By selecting foods that support the liver and kidneys, the primary detox organs, cleansing becomes part of a balanced and tasty diet. \u003c/p>\n\u003cp>Some people use extreme diets like fasting and juice cleanses. But these aren’t necessary for most people and may be dangerous without medical supervision. Take juice fasting as an example. The goal in this popular regime is to consume concentrated vitamins and minerals from fruit and vegetable juices and to supply the body with enough sugar to function without having to digest food. But the problem with consuming only juice for any extended length of time is that it lacks protein. All of the liver detox pathways require protein to function properly. In addition, fiber is necessary in order to adequately eliminate toxins from the gut. Liquid diets that eliminate fiber and protein may cause a lot of negative symptoms because toxins cannot be fully processed and excreted.\u003c/p>\n\u003cp>Below is a list of five foods that support the body while cleansing. Most of these foods have a direct benefit on the liver; chemicals need to be processed by the liver in order to be eliminated from the body. It is a huge job and it leaves the liver vulnerable to injury from numerous toxic substances. The good news is that there are many foods that protect the liver from harm. It is not necessary to consume these foods in excess to receive benefit. Normal consumption as part of a healthy diet is all that is needed.*\u003c/p>\n\u003ch2>Garlic\u003c/h2>\n\u003cp>The health benefits of garlic have been known for centuries and modern scientific studies support many of the traditional uses. Not only does garlic make food taste great is has the power to reduce fatty liver disease and improve the production of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23606129\">detox enzymes\u003c/a>. In fact it is so protective to the liver that it can block the development of liver cancer even after exposure to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3596709/\">cancer causing chemicals\u003c/a>. The protective affects of garlic aren’t limited to the liver. It is such a potent antioxidant that it also protects the kidneys from the toxic effects of many \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23626881\">drugs\u003c/a>. Fortunately for people who are sensitive to the heat of raw garlic, most of its beneficial properties are also present in the cooked root.\u003c/p>\n\u003cfigure id=\"attachment_62356\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/garlic1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/garlic1000.jpg\" alt=\"Garlic. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62356\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Garlic. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Artichokes\u003c/h2>\n\u003cp>Members of the thistle family (artichoke, blessed thistle, milk thistle, etc.) are traditionally used as liver tonics. But few of them are as tasty as the artichoke. Often thought of as a delicacy, artichokes are powerful medicine. They have the ability to protect the liver from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23421105\">injury\u003c/a> even when exposed to chemicals known to cause \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22288304\">liver cancer\u003c/a>. Artichokes are often eaten with oily dips like melted butter or mayonnaise. It is a perfect combination because the artichokes help the body to break down the oil and use it appropriately. In fact artichoke extract was shown to work synergistically with omega-3 fatty acids from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22288304\">fish oil\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_62350\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/artichoke1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/artichoke1000.jpg\" alt=\"Artichokes. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62350\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Artichokes. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Lemons\u003c/h2>\n\u003cp>The tart refreshing juice of lemons is often used in cleansing protocols. However the bulk of research focuses on the benefits of citrus peels. The peels are extremely rich in \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23561100\">flavinoid\u003c/a> compounds, which reduce inflammation and help to repair damaged tissues. These flavinoids are also potent antioxidants and can protect the liver from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/12551749\">oxidative stress\u003c/a>. Damage from alcohol, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23589408\">toxic mold\u003c/a>, and even excess exercise is blocked by the consumption of citrus peels. Citrus peels are often included in teas and candies, but the versatile zest adds a complex flavor to many dishes, both savory and sweet.\u003c/p>\n\u003cfigure id=\"attachment_62357\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/lemons1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/lemons1000.jpg\" alt=\"Meyer Lemons. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62357\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Meyer Lemons. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Beets\u003c/h2>\n\u003cp>Table beets, beta vulgaris, have traditionally been used as both liver and gall bladder tonic and for good reason. Both the root and the leaves protect the liver from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23061292\">alcohol induced damage\u003c/a> and extreme \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17234508\">oxidative stress\u003c/a>. They actually increase the major antioxidant enzymes of the liver glutathione and superoxide dismutase. Beets can be enjoyed in a variety of ways. They are delicious raw, roasted, steamed and marinated. They are naturally sweet so salty and sour flavors complement them. \u003c/p>\n\u003cfigure id=\"attachment_62352\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/beets1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/beets1000a.jpg\" alt=\"Beets. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62352\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Beets. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Radishes\u003c/h2>\n\u003cp>Spicy crunchy radishes are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21535648\">antioxidants\u003c/a>. These phytochemicals are even more concentrated in the radish sprouts than the mature root and are found in virtually all varieties tested. The black radish is particularly well known for its benefits on the liver and gall bladder. It has been shown to increase the production of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17616135\">detoxification enzymes\u003c/a> and prevent \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23495001\">gall stones\u003c/a> from forming. Be forewarned though, black radishes are much hotter than the standard red and white globes you may be used to. Radishes are usually eaten raw and they lose all of their heat when cooked. Their satisfying, crisp texture makes them a welcome addition to salads and pickles. \u003c/p>\n\u003cfigure id=\"attachment_62358\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/radishes1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/radishes1000.jpg\" alt=\"Radishes. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"size-full wp-image-62358\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Radishes. Photo: Wendy Goodfriend\u003c/figcaption>\u003c/figure>\n\u003ch2>Recipe: Quick and Easy Radish and Beet Pickle\u003c/h2>\n\u003cp>Prepare this simple pickle about 2 hours before you intend to serve it. Pickled radishes can develop a strong odor if they sit for too long. \u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Makes\u003c/strong>: 1 1/2 cups\u003c/p>\n\u003cul>\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1/2 cup of radishes (any variety you like) washed well and sliced thinly. Note that certain types with a thick skin may need to be peeled before using them.\u003c/li>\n\u003cli>1/2 cup of cooked beets (steamed or roasted until tender) sliced\u003c/li>\n\u003cli>1/2 teaspoon sea salt\u003c/li>\n\u003cli>4 tablespoons of apple cider vinegar or 3 tablespoons of lemon juice\u003c/li>\n\u003cli>1 teaspoon of lemon zest\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003cbr>\nMix all of the ingredients together in a bowl. Let the mixture stand at room temperature covered for approximately 2 hours, stir it every 30 minutes. Serve the pickle immediately or refrigerate it until it is ready to serve. This is a lovely accent to salads, poultry or meat. \u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>* \u003cem>Note: None of the information in this article is intended to diagnose, or treat any disease or health condition.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "The Longevity Kitchen: A Valuable Resource for People with Allergies and Special Diets",
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"content": "\u003cblockquote>\u003cp>“I’m always going to err on the side of whole foods, that’s my philosophy.” Rebecca Katz\n\u003c/p>\u003c/blockquote>\n\u003cfigure id=\"attachment_59382\" class=\"wp-caption alignleft\" style=\"max-width: 160px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/rebecca-katz600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/rebecca-katz600.jpg\" alt=\"Rebecca Katz. Photo courtesy of Rebecca Katz\" width=\"160\" class=\"size-full wp-image-59382\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Rebecca Katz. Photo courtesy of Rebecca Katz\u003c/figcaption>\u003c/figure>\n\u003cp>\u003ca href=\"http://rebeccakatz.com/\">Rebecca Katz\u003c/a>, author of \u003ca href=\"http://rebeccakatz.com/books/one-bite-at-a-time/\">One Bite at a Time\u003c/a> and \u003ca href=\"http://rebeccakatz.com/books/the-cancer-fighting-kitchen/\">The Cancer Fighting Kitchen\u003c/a> has come out with a new book and this time it is for the rest of us. In \u003ca href=\"http://rebeccakatz.com/books/the-longevity-kitchen/\">The Longevity Kitchen\u003c/a>, Katz and her co-author Mat Edelson combine decades of practical cooking experience with up-to-date science on nutrition and disease prevention. The book is a feast for the senses, full of beautiful photos and recipes that burst with flavor.\u003c/p>\n\u003cp>(Get recipes for \u003cem>Golden Roasted Cauliflower\u003c/em> and \u003cem>Bella’s Moroccan Spiced Sweet Potato Salad\u003c/em> below)\u003c/p>\n\u003cp>Included in the book is a list of the \u003ca href=\"http://rebeccakatz.com/culinary-rx/\">Super 16 Power Foods\u003c/a>, foods that “nibble for nibble offer the highest levels of antioxidants.” I liked the list, but it was missing some of my favorite medicinal foods. Where was the broccoli with its anti-cancer and hormone balancing effects; or turmeric, the potent \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/\">anti-inflammatory\u003c/a>, anti-cancer Asian spice? So, I was pleased to find that the second chapter of the book contained a culinary pharmacy -- a list of over 80 foods that are used as ingredients throughout the book along with their various health benefits. Here I found turmeric, medicinal mushrooms, broccoli and many more. There are also notes included with many of the recipes that talk about the health benefits of specific ingredients. These notes go into greater detail and explain the benefits of important foods that aren’t included in the Super 16 or the Culinary Pharmacy like \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/\">flax seeds\u003c/a>.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/03/longevity-kitchen600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/03/longevity-kitchen600.jpg\" alt=\"The Longevity Kitchen by Rebecca Katz and Mat Edelson\" width=\"250\" class=\"alignright size-full wp-image-58215\">\u003c/a>\u003c/p>\n\u003cul>\u003cstrong>Here are the three major reasons why I found \"The Longevity Kitchen\" to be a valuable resource.\u003c/strong>\n\u003cli>\u003cstrong>The first is quality.\u003c/strong> The ingredients in the recipes are truly health promoting. Katz emphasizes fresh, organic, unrefined foods in each recipe.\u003c/li>\n\u003cli>\u003cstrong>The second reason is that the book is almost entirely gluten-free.\u003c/strong> There are a few recipes that contain gluten but most include easy substitutions for people with sensitivities. In fact, many of the recipes are also free of eggs, dairy, soy and sugar making \"The Longevity Kitchen\" a valuable resource for people with allergies and special diets.\u003c/li>\n\u003cli>\u003cstrong>The third and most important reason is that the food actually tastes good.\u003c/strong> I have tested recipes from every section of the book, from \u003cem>Latin Kale\u003c/em> to \u003cem>Mango Lassi\u003c/em> and they have all been delicious. I have served these dishes to friends and even to my four-year-old twins. People love them. I got so many compliments on the \u003cem>Parsley Mint Drizzle\u003c/em> that it felt like cheating; its only six ingredients in the blender after all.\u003c/li>\n\u003c/ul>\n\u003cp>As a naturopathic doctor I focus on optimal nutrition for each patient, and this often involves diet change. It is relatively easy for me to tell people what they should and shouldn’t eat. It is much harder to tell them how to prepare those foods. This book does an excellent job of bridging the gap and making healthy food accessible and flavorful. One caveat is that most of these recipes require some basic cooking skills to prepare. People who don’t already know how to \u003ca href=\"http://www.jamieshomecookingskills.com/skills-specific.php?skill=howto-videos\">chop, dice, mince or zest\u003c/a> may need to brush up before attempting them. \u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>This month I had the opportunity to interview \u003ca href=\"https://twitter.com/RebeccaKatzYum\">Rebecca Katz\u003c/a> about her new book and her philosophy on food. Excerpts from our interview are transcribed below. The content has been edited for length and clarity.\u003c/p>\n\u003cp>\u003cstrong>Your previous two books, \"One Bite at a Time\" and \"The Cancer Fighting Kitchen\" were specifically targeted to cancer patients and their families and this book is targeted to the general public. I’m wondering why you made that shift?\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> If I had one more person come up to me and say, “these books are great, but when are you going to write a book for the rest of us.” ...A lot of people are afraid of the word “cancer.” So even though the recipes in both of those books are yummy for everybody, number one -- people who have been through cancer and are on the other side don’t want to look at the word anymore. Number two -- there was a larger audience to reach. Many of the same rules apply when we are talking about eating for a cancer-fighting diet and eating for longevity. We are still dealing with the major chronic issues that we all face which are free radical damage, inflammation, and getting a lot of antioxidants. Nothing really changes. What changes is the way the story is told, but not the principles of eating. One of the challenges with this book, in dealing with the topic of longevity was how to grab people’s attention and make it relevant to their lives. \u003c/p>\n\u003cp>\u003cstrong>Absolutely, one of the things I experience in working with people with cancer is that I’ve become really passionate about prevention. You see all of the steps that led to the development of the disease and you want to help other people make changes earlier.\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> There are very few things in our lives that we have control over. But one of the things we do have control over is what we put in our bodies and it can be a joyful experience. We are talking about longevity and our connection with food being one of joy. This is a book about all of the things that you can have, not simply a list about all of the things that you can’t have. \u003c/p>\n\u003cp>\u003cstrong>I was really interested in your list of 16 foods. I was a little surprised to see coffee, chocolate and green tea on the list. We know that all of those foods have a very strong profile of phytochemicals. But I wonder if you believe that people need some level of stimulation to be optimally healthy and happy?\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> Honestly it was really hard to get it down to 16. Here was my criteria, number one was the antioxidant properties, number two was some of the latest research coming out on brain health which shows that a little stimulation can go a long way. But really every recipe and every ingredient in that book could be considered on that top sixteen. So I was really looking for a blend of nutrient dense, antioxidants, phytochemicals, the right amount of stimulation and I wanted people to look at that list and be able to recognize those foods. I also think there is a psychological component -- giving people permission to indulge in some of the foods that they resonate with. Food is such an emotional issue and if you take away everything, people really get upset. When I take something away, I always have to give something back. Just because you want to eat well and be healthy doesn’t mean you should be relegated to the sidelines.\u003c/p>\n\u003cp>\u003cstrong>How did you become a cookbook author, specifically one focusing on cancer prevention and longevity?\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> I had a motivation at the very beginning. My father was diagnosed with throat cancer in 2000. I took a leave of absence and went to take care of him and I didn’t know anything about cooking for people with cancer even though I was trained chef. There was nothing out there! There was nothing. So my father was my guinea pig. Food was the platform of his life, so it was not an option not to feed him well. Then I got a wonderful opportunity (to work) at \u003ca href=\"http://www.commonweal.org/programs/cancer-help.html\">Commonweal Cancer Health Program\u003c/a>. I really believe, truly, in that connection to food and to being a nourisher -- I felt like I had found my calling. \u003ca href=\"http://rebeccakatz.com/books/one-bite-at-a-time/\">One Bite at a Time\u003c/a> came out of my experience working with people individually and \u003ca href=\"http://rebeccakatz.com/books/the-cancer-fighting-kitchen/\">The Cancer Fighting Kitchen\u003c/a> came out because there was so much new science appearing. I was now at a different level, I had gotten my masters of science in nutrition, I was witness to this evolution. I look back and think, wow what a wonderful gift.\u003c/p>\n\u003cp>\u003cstrong>I think that is the gift that everyone is looking for in a career, being able to find the thing that you are meant to do in the world and be paid for it.\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> Yes, I feel incredibly grateful.\u003c/p>\n\u003cp>\u003cstrong>EVENT:\u003c/strong>\u003cbr>\nApril 5, 7:15pm: \u003ca href=\"http://www.bookpassage.com/event/rebecca-katz-longevity-kitchen\">Rebecca Katz will be signing books at Book Passage in Corte Madera\u003c/a> \u003c/p>\n\u003cp>\u003cstrong>RECIPES:\u003c/strong> \u003c/p>\n\u003ch3>\u003ca name=\"cauliflower\">\u003c/a>Golden Roasted Cauliflower\u003c/h3>\n\u003cp>Roasting cauliflower completely transforms it into a candy-like delight that yields to a gentle fork. The spices—cumin, coriander, and turmeric—really make this dish sing. Turmeric has anti-cancer and anti-inflammatory properties, and holds great promise for maintaining (and possibly improving) brain health. \u003c/p>\n\u003cfigure id=\"attachment_59381\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/cauliflower600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/cauliflower600.jpg\" alt=\"Golden Roasted Cauliflower. Photo: The Longevity Kitchen\" width=\"400\" class=\"size-full wp-image-59381\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Golden Roasted Cauliflower. Photo: The Longevity Kitchen\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Serves 4\u003c/em>\u003c/p>\n\u003cp>1 medium head of cauliflower (about 2 1/2 to 3 pounds) cut into 1 1/2 inch florets (about 8 cups)\u003cbr>\n2 tablespoons of extra virgin olive oil\u003cbr>\n1/2 teaspoon sea salt\u003cbr>\n1/4 teaspoon freshly ground pepper\u003cbr>\n1/2 teaspoon cumin\u003cbr>\n1/4 teaspoon coriander\u003cbr>\n1/2 teaspoon turmeric\u003cbr>\n1 tablespoon minced garlic\u003cbr>\n1 teaspoon lemon juice\u003cbr>\n1 tablespoon finely chopped parsley or cilantro \u003c/p>\n\u003cp>Place the rack in the middle of the oven and preheat to 450°F. Line a baking sheet with parchment paper.\u003c/p>\n\u003cp>Toss the cauliflower with 2 tablespoons olive oil, salt, pepper, cumin, coriander, turmeric and garlic. Spread the cauliflower mixture in an even layer on the prepared pan. Bake until the cauliflower is golden and tender, about 25 to 35 minutes. Toss with spritz with fresh lemon juice and parsley or cilantro.\u003c/p>\n\u003cp>\u003cem>Variations:\u003c/em> If you’re not in a spicy mood, omit the spices and toss the cauliflower with olive, salt and pepper. You’ll love how sweet this vegetable tastes after its oven “sauna.”\u003c/p>\n\u003cp>\u003cem>Prep Time:\u003c/em> 10 minutes Cook Time: 25 minutes\u003cbr>\nStorage: Store refrigerated in airtight container for 2 days\u003c/p>\n\u003cp>\u003cem>Notes:\u003c/em> Chopping cauliflower releases enzymes that increase the bioavailability of its nutrients. Delaying cooking for 5-10 minutes after cutting helps insure that heat won’t destroy these enzymes’ effectiveness. Also, the enzymes need Vitamin C to activate, which can be accomplished with a hit of lemon or lime juice. \u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"sweetpotato\">\u003c/a>Bella’s Moroccan Spiced Sweet Potato Salad\u003c/h3>\n\u003cp>This is proof that exposure to vegetables expands one’s horizons, whether they have two legs or four. My 8 year old Portuguese Water dog Bella had become known around our house for her love of carrots. She literally comes running every time she hears the carrot peeler come out of the drawer. We figured ‘hmmm, that’s different for a dog,’ and played the approving parents. Well, she’s expanded her palate (or maybe she just likes orange-colored veggies). Now she’s on to sweet potatoes. No sooner do they hit the counter, than she’s dancing and singing around my feet. I quarter and square off the potatoes so she gets the ends, and she’s been known to get some serious hang time under her paws as she leaps for a toss. Seriously, Air Bud has nothing on Bella. Maybe she heard about how good sweet potatoes are for health. Their natural sweetness is perfectly balanced with high fiber content, slowing the rush of sugar into your system. That’s great for vasculature and mood. All I can say is, whenever I make this salad, Bella’s awfully happy.\u003c/p>\n\u003cfigure id=\"attachment_59380\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/BellaSweetPotato600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/BellaSweetPotato600.jpg\" alt=\"Bella’s Moroccan Spiced Sweet Potato Salad. Photo: Courtesy of The Longevity Kitchen\" width=\"400\" class=\"size-full wp-image-59380\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Bella’s Moroccan Spiced Sweet Potato Salad. Photo: Courtesy of The Longevity Kitchen\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Serves 6\u003c/em>\u003c/p>\n\u003cp>2 tablespoons olive oil\u003cbr>\n1 cup onion, diced small\u003cbr>\n1 teaspoon freshly grated ginger or 1/2 teaspoon ground ginger\u003cbr>\n1 teaspoon cumin\u003cbr>\n1/2 teaspoon sweet paprika\u003cbr>\n1 pound orange-fleshed sweet potatoes or yams, peeled and cut into 1/2 inch cubes (2 medium sweet potatoes)\u003cbr>\n1/2 teaspoon sea salt,\u003cbr>\n1/2 cup filtered water\u003cbr>\n1/4 cup freshly squeezed orange juice (preferably blood orange)\u003cbr>\n1 teaspoon lemon zest\u003cbr>\n1 teaspoon orange zest\u003cbr>\n2 teaspoons maple syrup\u003cbr>\n2 tablespoon lemon juice\u003cbr>\n12 pitted kalamata olives cut in half\u003cbr>\n1/4 cup finely chopped flat-leaf parsley\u003cbr>\n1/4 cup toasted almonds or pistachios roughly chopped\u003c/p>\n\u003cp>Heat the olive oil in a deep sauté pan over medium heat, then add the onion and a generous pinch of salt and sauté for 3 to 5 minutes until onions are translucent and slightly golden. Add the ginger, cumin, paprika to the onions and sauté for 1 minute. Add the sweet potatoes, sea salt, the water, orange juice, and zests. Cook covered for 20 minutes, remove lid and continue cooking until potatoes are tender and the liquid is reduced to almost a glaze. Add the maple syrup and the lemon juice, and olives. Gently combine. Taste and add another pinch of salt or squeeze of lemon juice if desired. Transfer the potatoes to a bowl and garnish with the parsley and nuts. Serve at room temperature. \u003c/p>\n\u003cp>\u003cem>Prep Time:\u003c/em> 20 minutes\u003cbr>\n\u003cem>Cook Time:\u003c/em> 30 minutes\u003cbr>\n\u003cem>Storage:\u003c/em> Store refrigerated in airtight container for 5 days.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>Recipes courtesy of Rebecca Katz, The Longevity Kitchen\u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cblockquote>\u003cp>“I’m always going to err on the side of whole foods, that’s my philosophy.” Rebecca Katz\n\u003c/p>\u003c/blockquote>\n\u003cfigure id=\"attachment_59382\" class=\"wp-caption alignleft\" style=\"max-width: 160px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/rebecca-katz600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/rebecca-katz600.jpg\" alt=\"Rebecca Katz. Photo courtesy of Rebecca Katz\" width=\"160\" class=\"size-full wp-image-59382\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Rebecca Katz. Photo courtesy of Rebecca Katz\u003c/figcaption>\u003c/figure>\n\u003cp>\u003ca href=\"http://rebeccakatz.com/\">Rebecca Katz\u003c/a>, author of \u003ca href=\"http://rebeccakatz.com/books/one-bite-at-a-time/\">One Bite at a Time\u003c/a> and \u003ca href=\"http://rebeccakatz.com/books/the-cancer-fighting-kitchen/\">The Cancer Fighting Kitchen\u003c/a> has come out with a new book and this time it is for the rest of us. In \u003ca href=\"http://rebeccakatz.com/books/the-longevity-kitchen/\">The Longevity Kitchen\u003c/a>, Katz and her co-author Mat Edelson combine decades of practical cooking experience with up-to-date science on nutrition and disease prevention. The book is a feast for the senses, full of beautiful photos and recipes that burst with flavor.\u003c/p>\n\u003cp>(Get recipes for \u003cem>Golden Roasted Cauliflower\u003c/em> and \u003cem>Bella’s Moroccan Spiced Sweet Potato Salad\u003c/em> below)\u003c/p>\n\u003cp>Included in the book is a list of the \u003ca href=\"http://rebeccakatz.com/culinary-rx/\">Super 16 Power Foods\u003c/a>, foods that “nibble for nibble offer the highest levels of antioxidants.” I liked the list, but it was missing some of my favorite medicinal foods. Where was the broccoli with its anti-cancer and hormone balancing effects; or turmeric, the potent \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/\">anti-inflammatory\u003c/a>, anti-cancer Asian spice? So, I was pleased to find that the second chapter of the book contained a culinary pharmacy -- a list of over 80 foods that are used as ingredients throughout the book along with their various health benefits. Here I found turmeric, medicinal mushrooms, broccoli and many more. There are also notes included with many of the recipes that talk about the health benefits of specific ingredients. These notes go into greater detail and explain the benefits of important foods that aren’t included in the Super 16 or the Culinary Pharmacy like \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/\">flax seeds\u003c/a>.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/03/longevity-kitchen600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/03/longevity-kitchen600.jpg\" alt=\"The Longevity Kitchen by Rebecca Katz and Mat Edelson\" width=\"250\" class=\"alignright size-full wp-image-58215\">\u003c/a>\u003c/p>\n\u003cul>\u003cstrong>Here are the three major reasons why I found \"The Longevity Kitchen\" to be a valuable resource.\u003c/strong>\n\u003cli>\u003cstrong>The first is quality.\u003c/strong> The ingredients in the recipes are truly health promoting. Katz emphasizes fresh, organic, unrefined foods in each recipe.\u003c/li>\n\u003cli>\u003cstrong>The second reason is that the book is almost entirely gluten-free.\u003c/strong> There are a few recipes that contain gluten but most include easy substitutions for people with sensitivities. In fact, many of the recipes are also free of eggs, dairy, soy and sugar making \"The Longevity Kitchen\" a valuable resource for people with allergies and special diets.\u003c/li>\n\u003cli>\u003cstrong>The third and most important reason is that the food actually tastes good.\u003c/strong> I have tested recipes from every section of the book, from \u003cem>Latin Kale\u003c/em> to \u003cem>Mango Lassi\u003c/em> and they have all been delicious. I have served these dishes to friends and even to my four-year-old twins. People love them. I got so many compliments on the \u003cem>Parsley Mint Drizzle\u003c/em> that it felt like cheating; its only six ingredients in the blender after all.\u003c/li>\n\u003c/ul>\n\u003cp>As a naturopathic doctor I focus on optimal nutrition for each patient, and this often involves diet change. It is relatively easy for me to tell people what they should and shouldn’t eat. It is much harder to tell them how to prepare those foods. This book does an excellent job of bridging the gap and making healthy food accessible and flavorful. One caveat is that most of these recipes require some basic cooking skills to prepare. People who don’t already know how to \u003ca href=\"http://www.jamieshomecookingskills.com/skills-specific.php?skill=howto-videos\">chop, dice, mince or zest\u003c/a> may need to brush up before attempting them. \u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>This month I had the opportunity to interview \u003ca href=\"https://twitter.com/RebeccaKatzYum\">Rebecca Katz\u003c/a> about her new book and her philosophy on food. Excerpts from our interview are transcribed below. The content has been edited for length and clarity.\u003c/p>\n\u003cp>\u003cstrong>Your previous two books, \"One Bite at a Time\" and \"The Cancer Fighting Kitchen\" were specifically targeted to cancer patients and their families and this book is targeted to the general public. I’m wondering why you made that shift?\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> If I had one more person come up to me and say, “these books are great, but when are you going to write a book for the rest of us.” ...A lot of people are afraid of the word “cancer.” So even though the recipes in both of those books are yummy for everybody, number one -- people who have been through cancer and are on the other side don’t want to look at the word anymore. Number two -- there was a larger audience to reach. Many of the same rules apply when we are talking about eating for a cancer-fighting diet and eating for longevity. We are still dealing with the major chronic issues that we all face which are free radical damage, inflammation, and getting a lot of antioxidants. Nothing really changes. What changes is the way the story is told, but not the principles of eating. One of the challenges with this book, in dealing with the topic of longevity was how to grab people’s attention and make it relevant to their lives. \u003c/p>\n\u003cp>\u003cstrong>Absolutely, one of the things I experience in working with people with cancer is that I’ve become really passionate about prevention. You see all of the steps that led to the development of the disease and you want to help other people make changes earlier.\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> There are very few things in our lives that we have control over. But one of the things we do have control over is what we put in our bodies and it can be a joyful experience. We are talking about longevity and our connection with food being one of joy. This is a book about all of the things that you can have, not simply a list about all of the things that you can’t have. \u003c/p>\n\u003cp>\u003cstrong>I was really interested in your list of 16 foods. I was a little surprised to see coffee, chocolate and green tea on the list. We know that all of those foods have a very strong profile of phytochemicals. But I wonder if you believe that people need some level of stimulation to be optimally healthy and happy?\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> Honestly it was really hard to get it down to 16. Here was my criteria, number one was the antioxidant properties, number two was some of the latest research coming out on brain health which shows that a little stimulation can go a long way. But really every recipe and every ingredient in that book could be considered on that top sixteen. So I was really looking for a blend of nutrient dense, antioxidants, phytochemicals, the right amount of stimulation and I wanted people to look at that list and be able to recognize those foods. I also think there is a psychological component -- giving people permission to indulge in some of the foods that they resonate with. Food is such an emotional issue and if you take away everything, people really get upset. When I take something away, I always have to give something back. Just because you want to eat well and be healthy doesn’t mean you should be relegated to the sidelines.\u003c/p>\n\u003cp>\u003cstrong>How did you become a cookbook author, specifically one focusing on cancer prevention and longevity?\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> I had a motivation at the very beginning. My father was diagnosed with throat cancer in 2000. I took a leave of absence and went to take care of him and I didn’t know anything about cooking for people with cancer even though I was trained chef. There was nothing out there! There was nothing. So my father was my guinea pig. Food was the platform of his life, so it was not an option not to feed him well. Then I got a wonderful opportunity (to work) at \u003ca href=\"http://www.commonweal.org/programs/cancer-help.html\">Commonweal Cancer Health Program\u003c/a>. I really believe, truly, in that connection to food and to being a nourisher -- I felt like I had found my calling. \u003ca href=\"http://rebeccakatz.com/books/one-bite-at-a-time/\">One Bite at a Time\u003c/a> came out of my experience working with people individually and \u003ca href=\"http://rebeccakatz.com/books/the-cancer-fighting-kitchen/\">The Cancer Fighting Kitchen\u003c/a> came out because there was so much new science appearing. I was now at a different level, I had gotten my masters of science in nutrition, I was witness to this evolution. I look back and think, wow what a wonderful gift.\u003c/p>\n\u003cp>\u003cstrong>I think that is the gift that everyone is looking for in a career, being able to find the thing that you are meant to do in the world and be paid for it.\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Katz:\u003c/strong> Yes, I feel incredibly grateful.\u003c/p>\n\u003cp>\u003cstrong>EVENT:\u003c/strong>\u003cbr>\nApril 5, 7:15pm: \u003ca href=\"http://www.bookpassage.com/event/rebecca-katz-longevity-kitchen\">Rebecca Katz will be signing books at Book Passage in Corte Madera\u003c/a> \u003c/p>\n\u003cp>\u003cstrong>RECIPES:\u003c/strong> \u003c/p>\n\u003ch3>\u003ca name=\"cauliflower\">\u003c/a>Golden Roasted Cauliflower\u003c/h3>\n\u003cp>Roasting cauliflower completely transforms it into a candy-like delight that yields to a gentle fork. The spices—cumin, coriander, and turmeric—really make this dish sing. Turmeric has anti-cancer and anti-inflammatory properties, and holds great promise for maintaining (and possibly improving) brain health. \u003c/p>\n\u003cfigure id=\"attachment_59381\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/cauliflower600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/cauliflower600.jpg\" alt=\"Golden Roasted Cauliflower. Photo: The Longevity Kitchen\" width=\"400\" class=\"size-full wp-image-59381\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Golden Roasted Cauliflower. Photo: The Longevity Kitchen\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Serves 4\u003c/em>\u003c/p>\n\u003cp>1 medium head of cauliflower (about 2 1/2 to 3 pounds) cut into 1 1/2 inch florets (about 8 cups)\u003cbr>\n2 tablespoons of extra virgin olive oil\u003cbr>\n1/2 teaspoon sea salt\u003cbr>\n1/4 teaspoon freshly ground pepper\u003cbr>\n1/2 teaspoon cumin\u003cbr>\n1/4 teaspoon coriander\u003cbr>\n1/2 teaspoon turmeric\u003cbr>\n1 tablespoon minced garlic\u003cbr>\n1 teaspoon lemon juice\u003cbr>\n1 tablespoon finely chopped parsley or cilantro \u003c/p>\n\u003cp>Place the rack in the middle of the oven and preheat to 450°F. Line a baking sheet with parchment paper.\u003c/p>\n\u003cp>Toss the cauliflower with 2 tablespoons olive oil, salt, pepper, cumin, coriander, turmeric and garlic. Spread the cauliflower mixture in an even layer on the prepared pan. Bake until the cauliflower is golden and tender, about 25 to 35 minutes. Toss with spritz with fresh lemon juice and parsley or cilantro.\u003c/p>\n\u003cp>\u003cem>Variations:\u003c/em> If you’re not in a spicy mood, omit the spices and toss the cauliflower with olive, salt and pepper. You’ll love how sweet this vegetable tastes after its oven “sauna.”\u003c/p>\n\u003cp>\u003cem>Prep Time:\u003c/em> 10 minutes Cook Time: 25 minutes\u003cbr>\nStorage: Store refrigerated in airtight container for 2 days\u003c/p>\n\u003cp>\u003cem>Notes:\u003c/em> Chopping cauliflower releases enzymes that increase the bioavailability of its nutrients. Delaying cooking for 5-10 minutes after cutting helps insure that heat won’t destroy these enzymes’ effectiveness. Also, the enzymes need Vitamin C to activate, which can be accomplished with a hit of lemon or lime juice. \u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"sweetpotato\">\u003c/a>Bella’s Moroccan Spiced Sweet Potato Salad\u003c/h3>\n\u003cp>This is proof that exposure to vegetables expands one’s horizons, whether they have two legs or four. My 8 year old Portuguese Water dog Bella had become known around our house for her love of carrots. She literally comes running every time she hears the carrot peeler come out of the drawer. We figured ‘hmmm, that’s different for a dog,’ and played the approving parents. Well, she’s expanded her palate (or maybe she just likes orange-colored veggies). Now she’s on to sweet potatoes. No sooner do they hit the counter, than she’s dancing and singing around my feet. I quarter and square off the potatoes so she gets the ends, and she’s been known to get some serious hang time under her paws as she leaps for a toss. Seriously, Air Bud has nothing on Bella. Maybe she heard about how good sweet potatoes are for health. Their natural sweetness is perfectly balanced with high fiber content, slowing the rush of sugar into your system. That’s great for vasculature and mood. All I can say is, whenever I make this salad, Bella’s awfully happy.\u003c/p>\n\u003cfigure id=\"attachment_59380\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/BellaSweetPotato600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/BellaSweetPotato600.jpg\" alt=\"Bella’s Moroccan Spiced Sweet Potato Salad. Photo: Courtesy of The Longevity Kitchen\" width=\"400\" class=\"size-full wp-image-59380\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Bella’s Moroccan Spiced Sweet Potato Salad. Photo: Courtesy of The Longevity Kitchen\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Serves 6\u003c/em>\u003c/p>\n\u003cp>2 tablespoons olive oil\u003cbr>\n1 cup onion, diced small\u003cbr>\n1 teaspoon freshly grated ginger or 1/2 teaspoon ground ginger\u003cbr>\n1 teaspoon cumin\u003cbr>\n1/2 teaspoon sweet paprika\u003cbr>\n1 pound orange-fleshed sweet potatoes or yams, peeled and cut into 1/2 inch cubes (2 medium sweet potatoes)\u003cbr>\n1/2 teaspoon sea salt,\u003cbr>\n1/2 cup filtered water\u003cbr>\n1/4 cup freshly squeezed orange juice (preferably blood orange)\u003cbr>\n1 teaspoon lemon zest\u003cbr>\n1 teaspoon orange zest\u003cbr>\n2 teaspoons maple syrup\u003cbr>\n2 tablespoon lemon juice\u003cbr>\n12 pitted kalamata olives cut in half\u003cbr>\n1/4 cup finely chopped flat-leaf parsley\u003cbr>\n1/4 cup toasted almonds or pistachios roughly chopped\u003c/p>\n\u003cp>Heat the olive oil in a deep sauté pan over medium heat, then add the onion and a generous pinch of salt and sauté for 3 to 5 minutes until onions are translucent and slightly golden. Add the ginger, cumin, paprika to the onions and sauté for 1 minute. Add the sweet potatoes, sea salt, the water, orange juice, and zests. Cook covered for 20 minutes, remove lid and continue cooking until potatoes are tender and the liquid is reduced to almost a glaze. Add the maple syrup and the lemon juice, and olives. Gently combine. Taste and add another pinch of salt or squeeze of lemon juice if desired. Transfer the potatoes to a bowl and garnish with the parsley and nuts. Serve at room temperature. \u003c/p>\n\u003cp>\u003cem>Prep Time:\u003c/em> 20 minutes\u003cbr>\n\u003cem>Cook Time:\u003c/em> 30 minutes\u003cbr>\n\u003cem>Storage:\u003c/em> Store refrigerated in airtight container for 5 days.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>Recipes courtesy of Rebecca Katz, The Longevity Kitchen\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Four Foods to Avoid that Promote Inflammation and Can Cause Disease ",
"title": "Four Foods to Avoid that Promote Inflammation and Can Cause Disease ",
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"content": "\u003cfigure id=\"attachment_57079\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/02/inflammation1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/02/inflammation1000.jpg\" alt=\"Food that promote inflammation. Photo collage: Wendy Goodfriend\" width=\"1000\" height=\"500\" class=\"size-full wp-image-57079\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Food that promote inflammation. Photo collage: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>Inflammation is simply your immune system in action. It is a natural response to infection or injury characterized by redness, swelling, pain, and heat. These mechanisms are important because they shield the rest of the body from further harm. But when inflammation is triggered inappropriately it can cause needless damage, destroying healthy tissues. If it becomes chronic it can even promote \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23357128\">atherosclerosis\u003c/a> (hardening of the arteries), stimulate the growth of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22632748\">cancer\u003c/a>, or lead to degenerative \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546455/\">arthritis\u003c/a>. For prevention, a healthy diet is essential. Just as certain \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/\">foods act as medicine, reducing inflammation\u003c/a> and combating disease, other foods promote inflammation and are best avoided. \u003c/p>\n\u003cp>As a naturopathic doctor, I see many patients with chronic, low-grade inflammation. This may be hard to spot without blood tests because the symptoms can be mild, but the long term health implications are serious. Symptoms like headaches, hay fever, arthritis and sore muscles can all be caused by chronic inflammation. As part of their treatment I frequently advise patients to stay away from the following pro-inflammatory foods.\u003c/p>\n\u003ch1>Sugar\u003c/h1>\n\u003cp>Sugar provides instant energy for our cells. When we exercise, for example, sugar is used to fuel our heart and muscles. Unfortunately, many of us are leading sedentary lives, spending most of our day sitting behind a desk. If sugar is eaten and not burned off with exercise or other activities it can stay in the bloodstream and cause \u003ca href=\"http://www.medterms.com/script/main/art.asp?articlekey=3836\">elevated blood sugar\u003c/a>. Excess sugar in the blood causes a host of problems including the production of AGEs, advanced glycation end-products. These AGEs are produced when sugar binds to various proteins “glycating” them. AGEs promote inflammation and have been implicated in \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23354008\">arthritis\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23341693\">diabetes\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21771973\">heart disease\u003c/a> and the premature \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257625/\">aging\u003c/a>. Although refined sugar and high fructose corn syrup are major culprits in the standard American diet, natural sweeteners also elevate blood sugar. Excess consumption of fruit juice, honey, agave, even raisins can lead to glycation. Actually, all carbohydrates are converted into sugar before they can be absorbed into the blood. 1 cup of cooked pasta has approximately 40 grams of carbohydrates which will all be converted to simple sugar during digestion. A 12 oz. serving of sweetened cola also has about 40 grams of carbohydrates. So eating a large plate of pasta or a bag of oranges can raise your blood sugar as much as drinking a soda! The difference is that complex carbohydrates like pasta, potatoes and rice are absorbed more slowly than simple sugars because they need to be digested first. That means that blood sugar will not rise as quickly, but it can easily rise as high over time. This can be partly prevented by combining starchy foods with fats and proteins in the same meal. Fat and protein slows the digestion of carbohydrates causing them to enter the blood stream gradually. This extended absorption helps prevent blood sugar spikes. \u003c/p>\n\u003ch1>Gluten\u003c/h1>\n\u003cp>Gluten is one of the primary proteins found in wheat, rye, barley and triticale. It provides the elasticity in bread flour and increases the shelf life of baked goods. But in certain people it can trigger a serious autoimmune condition called \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/12/15/six-facts-everyone-should-know-about-celiac-disease/\">celiac disease\u003c/a>. Many other people suffer from gluten sensitivity, a milder reaction that can still cause significant suffering. New evidence shows that \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed?term=22913724\">gluten can promote inflammation\u003c/a> even without an allergy or sensitivity and it has been linked to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23253599\">weight gain\u003c/a> and obesity. Gluten can be hard to avoid. It is in all standard pasta, bread, crackers, tortillas and pastries, and it is frequently added to other foods in the form of food starch, a thickener. But with increased awareness of celiac disease and gluten sensitivity are a lot more gluten-free products available. Most health conscious grocery stores now have a gluten-free section and there are multiple options for online ordering: \u003ca href=\"http://grindstonebakery.com/\">Grindstone Bakery\u003c/a> and \u003ca href=\"http://www.mariposabaking.com/\">Mariposa Baking\u003c/a>.\u003c/p>\n\u003ch1>Hydrogenated oil\u003c/h1>\n\u003cp>These solid vegetable oils were developed to increase the shelf life of mass-produced foods. It was a brilliant idea that had an unfortunate side effect -- the production of trans fatty acids. Trans fatty acids are foreign to the human body since they are rarely ever produced in nature. When people consume these trans fats their \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22216328\">inflammatory\u003c/a> markers rise along with their risk for \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17268422\">heart disease\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22813572\">diabetes\u003c/a>. Trans fats are found in margarine, vegetable shortening and many processed foods. Because of this it is important to read your labels whenever you buy something that is pre-made. Trans fats will often be labeled as hydrogenated or partially hydrogenated oils.\u003c/p>\n\u003ch1>Commercially produced, grain-fed meat\u003c/h1>\n\u003cp>Meat, especially red meat, is very high in a type of fat called arachidonic acid (AA). Small amounts of AA are vital for health and it is an important nutrient for the developing brains in children. In adults, however, large quantities of AA form \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3036460\">inflammatory chemicals\u003c/a>. In fact AA has been associated with the development of various diseases including \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21920632\">Alzheimer’s disease\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502782/\">arthritis\u003c/a>, and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22895552\">cancer\u003c/a>. Arachidonic acid is an omega-6 fatty acid. It must be formed from other omega-6 fats like those present in corn and soy, the major types of commercial animal feed. The good news for carnivores is that \u003ca href=\"http://www.eatwild.com/healthbenefits.htm#8\">grass-fed animals have a different fatty acid profile\u003c/a> than standard animals raised in feed-lots. Green grasses are high in omega-3 fatty acids, which are transferred to the meat. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/16500874\">Grass-fed beef\u003c/a> still contains AA but it also has high levels of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22640930\">omega-3 fatty acids\u003c/a>. These omega-3s are very beneficial; they reduce inflammation, improve cholesterol and reduce anxiety and depression. For an optimal fatty acid profile it is important to choose meat that has been 100 percent grass-fed and never \u003ca href=\"http://www.nutritionj.com/content/9/1/10\">grain-finished\u003c/a>. There are numerous local resources (\u003ca href=\"http://www.marinsunfarms.com/\">Marin Sun Farms\u003c/a> and \u003ca href=\"http://www.tarafirmafarms.com/\">Tara Firma Farms\u003c/a>) for 100 percent grass-fed beef and lamb so that you can have your steak and eat it too.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n",
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"excerpt": "Can diet really affect my risk of developing cancer, heart disease and arthritis? What are the most important foods to avoid? Dr. Dara Thompson, N.D. answers these questions and more.",
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"description": "Can diet really affect my risk of developing cancer, heart disease and arthritis? What are the most important foods to avoid? Dr. Dara Thompson, N.D. answers these questions and more.",
"title": "Four Foods to Avoid that Promote Inflammation and Can Cause Disease | KQED",
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"headline": "Four Foods to Avoid that Promote Inflammation and Can Cause Disease ",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_57079\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/02/inflammation1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/02/inflammation1000.jpg\" alt=\"Food that promote inflammation. Photo collage: Wendy Goodfriend\" width=\"1000\" height=\"500\" class=\"size-full wp-image-57079\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Food that promote inflammation. Photo collage: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/figcaption>\u003c/figure>\n\u003cp>Inflammation is simply your immune system in action. It is a natural response to infection or injury characterized by redness, swelling, pain, and heat. These mechanisms are important because they shield the rest of the body from further harm. But when inflammation is triggered inappropriately it can cause needless damage, destroying healthy tissues. If it becomes chronic it can even promote \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23357128\">atherosclerosis\u003c/a> (hardening of the arteries), stimulate the growth of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22632748\">cancer\u003c/a>, or lead to degenerative \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546455/\">arthritis\u003c/a>. For prevention, a healthy diet is essential. Just as certain \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/\">foods act as medicine, reducing inflammation\u003c/a> and combating disease, other foods promote inflammation and are best avoided. \u003c/p>\n\u003cp>As a naturopathic doctor, I see many patients with chronic, low-grade inflammation. This may be hard to spot without blood tests because the symptoms can be mild, but the long term health implications are serious. Symptoms like headaches, hay fever, arthritis and sore muscles can all be caused by chronic inflammation. As part of their treatment I frequently advise patients to stay away from the following pro-inflammatory foods.\u003c/p>\n\u003ch1>Sugar\u003c/h1>\n\u003cp>Sugar provides instant energy for our cells. When we exercise, for example, sugar is used to fuel our heart and muscles. Unfortunately, many of us are leading sedentary lives, spending most of our day sitting behind a desk. If sugar is eaten and not burned off with exercise or other activities it can stay in the bloodstream and cause \u003ca href=\"http://www.medterms.com/script/main/art.asp?articlekey=3836\">elevated blood sugar\u003c/a>. Excess sugar in the blood causes a host of problems including the production of AGEs, advanced glycation end-products. These AGEs are produced when sugar binds to various proteins “glycating” them. AGEs promote inflammation and have been implicated in \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23354008\">arthritis\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23341693\">diabetes\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21771973\">heart disease\u003c/a> and the premature \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257625/\">aging\u003c/a>. Although refined sugar and high fructose corn syrup are major culprits in the standard American diet, natural sweeteners also elevate blood sugar. Excess consumption of fruit juice, honey, agave, even raisins can lead to glycation. Actually, all carbohydrates are converted into sugar before they can be absorbed into the blood. 1 cup of cooked pasta has approximately 40 grams of carbohydrates which will all be converted to simple sugar during digestion. A 12 oz. serving of sweetened cola also has about 40 grams of carbohydrates. So eating a large plate of pasta or a bag of oranges can raise your blood sugar as much as drinking a soda! The difference is that complex carbohydrates like pasta, potatoes and rice are absorbed more slowly than simple sugars because they need to be digested first. That means that blood sugar will not rise as quickly, but it can easily rise as high over time. This can be partly prevented by combining starchy foods with fats and proteins in the same meal. Fat and protein slows the digestion of carbohydrates causing them to enter the blood stream gradually. This extended absorption helps prevent blood sugar spikes. \u003c/p>\n\u003ch1>Gluten\u003c/h1>\n\u003cp>Gluten is one of the primary proteins found in wheat, rye, barley and triticale. It provides the elasticity in bread flour and increases the shelf life of baked goods. But in certain people it can trigger a serious autoimmune condition called \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/12/15/six-facts-everyone-should-know-about-celiac-disease/\">celiac disease\u003c/a>. Many other people suffer from gluten sensitivity, a milder reaction that can still cause significant suffering. New evidence shows that \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed?term=22913724\">gluten can promote inflammation\u003c/a> even without an allergy or sensitivity and it has been linked to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23253599\">weight gain\u003c/a> and obesity. Gluten can be hard to avoid. It is in all standard pasta, bread, crackers, tortillas and pastries, and it is frequently added to other foods in the form of food starch, a thickener. But with increased awareness of celiac disease and gluten sensitivity are a lot more gluten-free products available. Most health conscious grocery stores now have a gluten-free section and there are multiple options for online ordering: \u003ca href=\"http://grindstonebakery.com/\">Grindstone Bakery\u003c/a> and \u003ca href=\"http://www.mariposabaking.com/\">Mariposa Baking\u003c/a>.\u003c/p>\n\u003ch1>Hydrogenated oil\u003c/h1>\n\u003cp>These solid vegetable oils were developed to increase the shelf life of mass-produced foods. It was a brilliant idea that had an unfortunate side effect -- the production of trans fatty acids. Trans fatty acids are foreign to the human body since they are rarely ever produced in nature. When people consume these trans fats their \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22216328\">inflammatory\u003c/a> markers rise along with their risk for \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17268422\">heart disease\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22813572\">diabetes\u003c/a>. Trans fats are found in margarine, vegetable shortening and many processed foods. Because of this it is important to read your labels whenever you buy something that is pre-made. Trans fats will often be labeled as hydrogenated or partially hydrogenated oils.\u003c/p>\n\u003ch1>Commercially produced, grain-fed meat\u003c/h1>\n\u003cp>Meat, especially red meat, is very high in a type of fat called arachidonic acid (AA). Small amounts of AA are vital for health and it is an important nutrient for the developing brains in children. In adults, however, large quantities of AA form \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3036460\">inflammatory chemicals\u003c/a>. In fact AA has been associated with the development of various diseases including \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21920632\">Alzheimer’s disease\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502782/\">arthritis\u003c/a>, and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22895552\">cancer\u003c/a>. Arachidonic acid is an omega-6 fatty acid. It must be formed from other omega-6 fats like those present in corn and soy, the major types of commercial animal feed. The good news for carnivores is that \u003ca href=\"http://www.eatwild.com/healthbenefits.htm#8\">grass-fed animals have a different fatty acid profile\u003c/a> than standard animals raised in feed-lots. Green grasses are high in omega-3 fatty acids, which are transferred to the meat. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/16500874\">Grass-fed beef\u003c/a> still contains AA but it also has high levels of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22640930\">omega-3 fatty acids\u003c/a>. These omega-3s are very beneficial; they reduce inflammation, improve cholesterol and reduce anxiety and depression. For an optimal fatty acid profile it is important to choose meat that has been 100 percent grass-fed and never \u003ca href=\"http://www.nutritionj.com/content/9/1/10\">grain-finished\u003c/a>. There are numerous local resources (\u003ca href=\"http://www.marinsunfarms.com/\">Marin Sun Farms\u003c/a> and \u003ca href=\"http://www.tarafirmafarms.com/\">Tara Firma Farms\u003c/a>) for 100 percent grass-fed beef and lamb so that you can have your steak and eat it too.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "5 Essential Foods that Reduce Inflammation and Optimize Health",
"title": "5 Essential Foods that Reduce Inflammation and Optimize Health",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\" alt=\"Foods that reduce inflammation. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55405\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>All Photos: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Excess \u003ca href=\"http://medical-dictionary.thefreedictionary.com/inflammation\">\u003cstrong>inflammation\u003c/strong>\u003c/a> is a major cause of disease in our modern times. It is linked to diabetes, cancer, heart disease, arthritis and even the aging process. This makes reducing inflammation one of the most important ways to promote health and longevity. Luckily our diet play a key role in controlling the inflammatory process and everyday food choices can make the difference between health and disease. It’s not complicated, the equation is simple. By avoiding the foods that promote inflammation and consuming the foods that decrease inflammation we can reduce our risk with each meal! \u003c/p>\n\u003cp>The first step is to eat a diet rich in organic, unrefined foods. Many whole foods have anti-inflammatory properties because they have beneficial fiber, vitamins and minerals. However, some stand apart, possessing powerful medicinal properties. Below I have listed my five favorite foods to reduce inflammation, prevent diseases and retard the aging process. Not only are these foods rich in nutrition, they are rich in flavor.\u003c/p>\n\u003col>\n\u003cstrong>Five foods that reduce inflammation\u003c/strong>\n\u003cli>\u003cstrong>Turmeric\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000-300x200.jpg\" title=\"Tumeric.\" alt=\"Tumeric. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55411\">\u003c/a>This Asian spice is a medicinal superfood. Turmeric (Curcuma Longa) is a relative of ginger and is the spice that gives curry powder its characteristic yellow color. It is one of the most extensively researched medicinal spices. It protects the liver from toxins and is effective in killing numerous bacteria and yeasts. It is also and exceptional \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23281076\">anti-inflammatory\u003c/a>. Studies indicate that one of the most important constituents in turmeric is the yellow pigment, curcumin. It blocks several inflammatory chemicals reducing inflammation throughout the body. It is easy to consume turmeric daily by adding it to curries, beans, rice, sauces or smoothies. Just be careful because curcumin is so powerful that is stains everything -- clothing, towels and countertops. Turmeric is available as a dried powder or as the fresh root which resembles yellow ginger. It is best absorbed when it is combined with black pepper, or other aromatic spices as it is in traditional curry.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Flax seeds and other rich sources of omega-3 fatty acids\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000-300x200.jpg\" title=\"Flax Seeds and Walnuts.\" alt=\"Flax Seeds and Walnuts. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55407\">\u003c/a>In our bodies, cells communicate with each other by sending chemical messengers into the blood stream. These messengers are called cytokines. Certain cytokines promote an inflammatory response, while others turn it off. Omega-3 fatty acids cause more of the anti-inflammatory cytokines to be made. The modern American diet is very low in omega-3 fatty acids. It is difficult to get enough of them without making a conscious effort to eat high omega-3 foods. Flax seeds are one of the best vegetarian sources of omega-3s. Other rich sources are cold-water \u003ca href=\"http://solutionsnaturopathiccare.com/2011/09/12/rosemary-salmon-by-dara-thompson-naturopathic-doctor/\">fish\u003c/a>, hemp seeds, walnuts, \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/03/30/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios/\">chia seeds\u003c/a> and \u003ca href=\"http://solutionsnaturopathiccare.com/2011/10/02/an-abundance-of-joy-by-dara-thompson-naturopathic-doctor/\">grass-fed beef\u003c/a>.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Berries\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000-300x200.jpg\" title=\"Blueberries and Pomegranate.\" alt=\"Blueberries and Pomegranate. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55412\">\u003c/a>Berries have a wide range of health benefits from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">anti-cancer\u003c/a> effects to improving wound healing. One of their most important properties is their ability to reduce \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17533651\">inflammation\u003c/a>. This property has been studied in different types of berries as well as in similar fruit such as pomegranate and cherries. It is easy to eat a variety of berries regularly as they tend to be accessible and are delicious. In the winter frozen berries are a good option. Freezing and thawing the fruit actually makes the powerful flavonoid compounds more available. Berries can be eaten in smoothies, fruit salads, desserts or straight from the bowl.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Kiwis and other high enzyme foods\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a-300x200.jpg\" title=\"Kiwis.\" alt=\"Kiwis. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55406\">\u003c/a>Enzymes are one of the oldest natural remedies for inflammation. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3287010\">Bromelain\u003c/a>, an enzyme rich extract from the pineapple fruit, has been used by the medical community for over 50 years. The most effective enzymes seem to be the ones that break down \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2852049/\">proteins\u003c/a>. These are found abundantly in several fruits like kiwi, pineapple and green papaya. When consumed raw, a portion of these enzymes are absorbed intact into the blood stream where they break down inflammatory complexes. For acute conditions highly concentrated supplements are often used. But for low-grade chronic inflammation food is an important part of prevention and healing. Kiwis are a winter fruit in California. They are available in most stores, or you can pick your own organic kiwis at \u003ca href=\"http://www.swantonberryfarm.com/pages/u_picks.html\">Swanton Farms\u003c/a> in Pescadero.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Olives and extra virgin olive oil\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600-200x300.jpg\" title=\"Extra Virgin Olive Oil and Olives.\" alt=\"Extra Virgin Olive Oil and Olives. Photo: Wendy Goodfriend\" width=\"200\" height=\"300\" class=\"alignright size-medium wp-image-55410\">\u003c/a>The Mediterranean diet is well known to promote health and longevity. This is largely due to the high consumption of olives and extra virgin olive oil. These oily fruits are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23044226\">anti-inflammatory polyphenols\u003c/a> that have been shown to reduce both \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22449789\">arthritis and heart disease\u003c/a>. However, these important phytochemicals are not present in the refined oil. So remember to use the extra virgin, cold-pressed oil or the whole olives.\u003c/p>\u003c/li>\n\u003c/ol>\n\u003chr>\n\u003cp>Try the simple recipe below for wintertime treat.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Recipe: Almond-Ambrosia Fruit Salad\u003c/strong>\u003c/p>\n\u003cp>Serves 4 people as a light meal or 8 people as a side dish.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\" title=\"Almond-Ambrosia Fruit Salad.\" alt=\"Almond-Ambrosia Fruit Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55408\">\u003c/a>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 cup of kiwis, sliced into rounds or half moons\u003c/li>\n\u003cli>1 cup of pomegranate seeds\u003c/li>\n\u003cli>1 cup of blueberries -- fresh or frozen, thawed and drained\u003c/li>\n\u003cli>1 cup of navel oranges, peeled and separated into wedges (for an attractive presentation remove the outer membrane from the orange slices)\u003c/li>\n\u003cli>1 cup of blanched almonds\u003c/li>\n\u003cli>4 pitted dates or 2 T. of maple syrup or honey\u003c/li>\n\u003cli>1 teaspoon vanilla\u003c/li>\n\u003cli>1 teaspoon of diced fresh turmeric or ginger\u003c/li>\n\u003cli>Pinch of salt\u003c/li>\n\u003cli>1/4 cup of flax, hemp or chia seeds to garnish\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Put all of the fruit in a serving bowl and mix it gently. You may also layer it or arrange it in circular patterns.\u003c/li>\n\u003cli> For Fruit Salad Dressing -- Place the almond, dates, spices and salt in a blender with 1/2 cup of water.\u003c/li>\n\u003cli>Keep an additional cup of water next to the blender to add while mixing. Turn the blender on a low (be sure your lid is on tight) and slowly increase the speed adding water as necessary to process the nuts. The nuts will not puree effectively with too much water added all at once.\u003c/li>\n\u003cli>Increase to the speed to the highest setting process the mixture until it resembles a thick cream. This is a dressing for the fruit salad.\u003c/li>\n\u003cli>Serve the fruit salad, almond ambrosia sauce and seeds in separate bowls and allow people to assemble their own dishes. The seeds will become soggy and gummy if they are added too soon.\u003c/li>\n\u003c/ol>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n",
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"excerpt": "Let food be your medicine. Chronic inflammation is linked to pain, disease and premature aging. But these five simple foods can help reduce your risk with each bite. ",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\" alt=\"Foods that reduce inflammation. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55405\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>All Photos: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Excess \u003ca href=\"http://medical-dictionary.thefreedictionary.com/inflammation\">\u003cstrong>inflammation\u003c/strong>\u003c/a> is a major cause of disease in our modern times. It is linked to diabetes, cancer, heart disease, arthritis and even the aging process. This makes reducing inflammation one of the most important ways to promote health and longevity. Luckily our diet play a key role in controlling the inflammatory process and everyday food choices can make the difference between health and disease. It’s not complicated, the equation is simple. By avoiding the foods that promote inflammation and consuming the foods that decrease inflammation we can reduce our risk with each meal! \u003c/p>\n\u003cp>The first step is to eat a diet rich in organic, unrefined foods. Many whole foods have anti-inflammatory properties because they have beneficial fiber, vitamins and minerals. However, some stand apart, possessing powerful medicinal properties. Below I have listed my five favorite foods to reduce inflammation, prevent diseases and retard the aging process. Not only are these foods rich in nutrition, they are rich in flavor.\u003c/p>\n\u003col>\n\u003cstrong>Five foods that reduce inflammation\u003c/strong>\n\u003cli>\u003cstrong>Turmeric\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000-300x200.jpg\" title=\"Tumeric.\" alt=\"Tumeric. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55411\">\u003c/a>This Asian spice is a medicinal superfood. Turmeric (Curcuma Longa) is a relative of ginger and is the spice that gives curry powder its characteristic yellow color. It is one of the most extensively researched medicinal spices. It protects the liver from toxins and is effective in killing numerous bacteria and yeasts. It is also and exceptional \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23281076\">anti-inflammatory\u003c/a>. Studies indicate that one of the most important constituents in turmeric is the yellow pigment, curcumin. It blocks several inflammatory chemicals reducing inflammation throughout the body. It is easy to consume turmeric daily by adding it to curries, beans, rice, sauces or smoothies. Just be careful because curcumin is so powerful that is stains everything -- clothing, towels and countertops. Turmeric is available as a dried powder or as the fresh root which resembles yellow ginger. It is best absorbed when it is combined with black pepper, or other aromatic spices as it is in traditional curry.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Flax seeds and other rich sources of omega-3 fatty acids\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000-300x200.jpg\" title=\"Flax Seeds and Walnuts.\" alt=\"Flax Seeds and Walnuts. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55407\">\u003c/a>In our bodies, cells communicate with each other by sending chemical messengers into the blood stream. These messengers are called cytokines. Certain cytokines promote an inflammatory response, while others turn it off. Omega-3 fatty acids cause more of the anti-inflammatory cytokines to be made. The modern American diet is very low in omega-3 fatty acids. It is difficult to get enough of them without making a conscious effort to eat high omega-3 foods. Flax seeds are one of the best vegetarian sources of omega-3s. Other rich sources are cold-water \u003ca href=\"http://solutionsnaturopathiccare.com/2011/09/12/rosemary-salmon-by-dara-thompson-naturopathic-doctor/\">fish\u003c/a>, hemp seeds, walnuts, \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/03/30/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios/\">chia seeds\u003c/a> and \u003ca href=\"http://solutionsnaturopathiccare.com/2011/10/02/an-abundance-of-joy-by-dara-thompson-naturopathic-doctor/\">grass-fed beef\u003c/a>.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Berries\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000-300x200.jpg\" title=\"Blueberries and Pomegranate.\" alt=\"Blueberries and Pomegranate. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55412\">\u003c/a>Berries have a wide range of health benefits from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">anti-cancer\u003c/a> effects to improving wound healing. One of their most important properties is their ability to reduce \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17533651\">inflammation\u003c/a>. This property has been studied in different types of berries as well as in similar fruit such as pomegranate and cherries. It is easy to eat a variety of berries regularly as they tend to be accessible and are delicious. In the winter frozen berries are a good option. Freezing and thawing the fruit actually makes the powerful flavonoid compounds more available. Berries can be eaten in smoothies, fruit salads, desserts or straight from the bowl.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Kiwis and other high enzyme foods\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a-300x200.jpg\" title=\"Kiwis.\" alt=\"Kiwis. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55406\">\u003c/a>Enzymes are one of the oldest natural remedies for inflammation. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3287010\">Bromelain\u003c/a>, an enzyme rich extract from the pineapple fruit, has been used by the medical community for over 50 years. The most effective enzymes seem to be the ones that break down \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2852049/\">proteins\u003c/a>. These are found abundantly in several fruits like kiwi, pineapple and green papaya. When consumed raw, a portion of these enzymes are absorbed intact into the blood stream where they break down inflammatory complexes. For acute conditions highly concentrated supplements are often used. But for low-grade chronic inflammation food is an important part of prevention and healing. Kiwis are a winter fruit in California. They are available in most stores, or you can pick your own organic kiwis at \u003ca href=\"http://www.swantonberryfarm.com/pages/u_picks.html\">Swanton Farms\u003c/a> in Pescadero.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Olives and extra virgin olive oil\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600-200x300.jpg\" title=\"Extra Virgin Olive Oil and Olives.\" alt=\"Extra Virgin Olive Oil and Olives. Photo: Wendy Goodfriend\" width=\"200\" height=\"300\" class=\"alignright size-medium wp-image-55410\">\u003c/a>The Mediterranean diet is well known to promote health and longevity. This is largely due to the high consumption of olives and extra virgin olive oil. These oily fruits are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23044226\">anti-inflammatory polyphenols\u003c/a> that have been shown to reduce both \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22449789\">arthritis and heart disease\u003c/a>. However, these important phytochemicals are not present in the refined oil. So remember to use the extra virgin, cold-pressed oil or the whole olives.\u003c/p>\u003c/li>\n\u003c/ol>\n\u003chr>\n\u003cp>Try the simple recipe below for wintertime treat.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Recipe: Almond-Ambrosia Fruit Salad\u003c/strong>\u003c/p>\n\u003cp>Serves 4 people as a light meal or 8 people as a side dish.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\" title=\"Almond-Ambrosia Fruit Salad.\" alt=\"Almond-Ambrosia Fruit Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55408\">\u003c/a>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 cup of kiwis, sliced into rounds or half moons\u003c/li>\n\u003cli>1 cup of pomegranate seeds\u003c/li>\n\u003cli>1 cup of blueberries -- fresh or frozen, thawed and drained\u003c/li>\n\u003cli>1 cup of navel oranges, peeled and separated into wedges (for an attractive presentation remove the outer membrane from the orange slices)\u003c/li>\n\u003cli>1 cup of blanched almonds\u003c/li>\n\u003cli>4 pitted dates or 2 T. of maple syrup or honey\u003c/li>\n\u003cli>1 teaspoon vanilla\u003c/li>\n\u003cli>1 teaspoon of diced fresh turmeric or ginger\u003c/li>\n\u003cli>Pinch of salt\u003c/li>\n\u003cli>1/4 cup of flax, hemp or chia seeds to garnish\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Put all of the fruit in a serving bowl and mix it gently. You may also layer it or arrange it in circular patterns.\u003c/li>\n\u003cli> For Fruit Salad Dressing -- Place the almond, dates, spices and salt in a blender with 1/2 cup of water.\u003c/li>\n\u003cli>Keep an additional cup of water next to the blender to add while mixing. Turn the blender on a low (be sure your lid is on tight) and slowly increase the speed adding water as necessary to process the nuts. The nuts will not puree effectively with too much water added all at once.\u003c/li>\n\u003cli>Increase to the speed to the highest setting process the mixture until it resembles a thick cream. This is a dressing for the fruit salad.\u003c/li>\n\u003cli>Serve the fruit salad, almond ambrosia sauce and seeds in separate bowls and allow people to assemble their own dishes. The seeds will become soggy and gummy if they are added too soon.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"info": "\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />",
"airtime": "SUN 9pm-10pm",
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"meta": {
"site": "radio",
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"id": "commonwealth-club",
"title": "Commonwealth Club of California Podcast",
"info": "The Commonwealth Club of California is the nation's oldest and largest public affairs forum. As a non-partisan forum, The Club brings to the public airwaves diverse viewpoints on important topics. The Club's weekly radio broadcast - the oldest in the U.S., dating back to 1924 - is carried across the nation on public radio stations and is now podcasting. Our website archive features audio of our recent programs, as well as selected speeches from our long and distinguished history. This podcast feed is usually updated twice a week and is always un-edited.",
"airtime": "THU 10pm, FRI 1am",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/Commonwealth-Club-Podcast-Tile-360x360-1.jpg",
"officialWebsiteLink": "https://www.commonwealthclub.org/podcasts",
"meta": {
"site": "news",
"source": "Commonwealth Club of California"
},
"link": "/radio/program/commonwealth-club",
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"google": "https://podcasts.google.com/feed/aHR0cDovL3d3dy5jb21tb253ZWFsdGhjbHViLm9yZy9hdWRpby9wb2RjYXN0L3dlZWtseS54bWw",
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}
},
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"id": "forum",
"title": "Forum",
"tagline": "The conversation starts here",
"info": "KQED’s live call-in program discussing local, state, national and international issues, as well as in-depth interviews.",
"airtime": "MON-FRI 9am-11am, 10pm-11pm",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/Forum-Podcast-Tile-703x703-1.jpg",
"imageAlt": "KQED Forum with Mina Kim and Alexis Madrigal",
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"source": "kqed",
"order": 9
},
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"google": "https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM5NTU3MzgxNjMz",
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"id": "freakonomics-radio",
"title": "Freakonomics Radio",
"info": "Freakonomics Radio is a one-hour award-winning podcast and public-radio project hosted by Stephen Dubner, with co-author Steve Levitt as a regular guest. It is produced in partnership with WNYC.",
"imageSrc": "https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/freakonomicsRadio.png",
"officialWebsiteLink": "http://freakonomics.com/",
"airtime": "SUN 1am-2am, SAT 3pm-4pm",
"meta": {
"site": "radio",
"source": "WNYC"
},
"link": "/radio/program/freakonomics-radio",
"subscribe": {
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"apple": "https://itunes.apple.com/us/podcast/freakonomics-radio/id354668519",
"tuneIn": "https://tunein.com/podcasts/WNYC-Podcasts/Freakonomics-Radio-p272293/",
"rss": "https://feeds.feedburner.com/freakonomicsradio"
}
},
"fresh-air": {
"id": "fresh-air",
"title": "Fresh Air",
"info": "Hosted by Terry Gross, \u003cem>Fresh Air from WHYY\u003c/em> is the Peabody Award-winning weekday magazine of contemporary arts and issues. One of public radio's most popular programs, Fresh Air features intimate conversations with today's biggest luminaries.",
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"link": "/radio/program/fresh-air",
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"apple": "https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=214089682&at=11l79Y&ct=nprdirectory",
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"rss": "https://feeds.npr.org/381444908/podcast.xml"
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"id": "here-and-now",
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"info": "A live production of NPR and WBUR Boston, in collaboration with stations across the country, Here & Now reflects the fluid world of news as it's happening in the middle of the day, with timely, in-depth news, interviews and conversation. Hosted by Robin Young, Jeremy Hobson and Tonya Mosley.",
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"rss": "https://feeds.npr.org/510051/podcast.xml"
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},
"hidden-brain": {
"id": "hidden-brain",
"title": "Hidden Brain",
"info": "Shankar Vedantam uses science and storytelling to reveal the unconscious patterns that drive human behavior, shape our choices and direct our relationships.",
"imageSrc": "https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/05/hiddenbrain.jpg",
"officialWebsiteLink": "https://www.npr.org/series/423302056/hidden-brain",
"airtime": "SUN 7pm-8pm",
"meta": {
"site": "news",
"source": "NPR"
},
"link": "/radio/program/hidden-brain",
"subscribe": {
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"tuneIn": "https://tunein.com/podcasts/Science-Podcasts/Hidden-Brain-p787503/",
"rss": "https://feeds.npr.org/510308/podcast.xml"
}
},
"how-i-built-this": {
"id": "how-i-built-this",
"title": "How I Built This with Guy Raz",
"info": "Guy Raz dives into the stories behind some of the world's best known companies. How I Built This weaves a narrative journey about innovators, entrepreneurs and idealists—and the movements they built.",
"imageSrc": "https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/howIBuiltThis.png",
"officialWebsiteLink": "https://www.npr.org/podcasts/510313/how-i-built-this",
"airtime": "SUN 7:30pm-8pm",
"meta": {
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"source": "npr"
},
"link": "/radio/program/how-i-built-this",
"subscribe": {
"npr": "https://rpb3r.app.goo.gl/3zxy",
"apple": "https://itunes.apple.com/us/podcast/how-i-built-this-with-guy-raz/id1150510297?mt=2",
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"rss": "https://feeds.npr.org/510313/podcast.xml"
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},
"hyphenacion": {
"id": "hyphenacion",
"title": "Hyphenación",
"tagline": "Where conversation and cultura meet",
"info": "What kind of no sabo word is Hyphenación? For us, it’s about living within a hyphenation. Like being a third-gen Mexican-American from the Texas border now living that Bay Area Chicano life. Like Xorje! Each week we bring together a couple of hyphenated Latinos to talk all about personal life choices: family, careers, relationships, belonging … everything is on the table. ",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2025/03/Hyphenacion_FinalAssets_PodcastTile.png",
"imageAlt": "KQED Hyphenación",
"officialWebsiteLink": "/podcasts/hyphenacion",
"meta": {
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"order": 15
},
"link": "/podcasts/hyphenacion",
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"spotify": "https://open.spotify.com/show/2p3Fifq96nw9BPcmFdIq0o?si=39209f7b25774f38",
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"amazon": "https://music.amazon.com/podcasts/6c3dd23c-93fb-4aab-97ba-1725fa6315f1/hyphenaci%C3%B3n",
"rss": "https://feeds.megaphone.fm/KQINC2275451163"
}
},
"jerrybrown": {
"id": "jerrybrown",
"title": "The Political Mind of Jerry Brown",
"tagline": "Lessons from a lifetime in politics",
"info": "The Political Mind of Jerry Brown brings listeners the wisdom of the former Governor, Mayor, and presidential candidate. Scott Shafer interviewed Brown for more than 40 hours, covering the former governor's life and half-century in the political game – and Brown has some lessons he'd like to share. ",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/The-Political-Mind-of-Jerry-Brown-Podcast-Tile-703x703-1.jpg",
"imageAlt": "KQED The Political Mind of Jerry Brown",
"officialWebsiteLink": "/podcasts/jerrybrown",
"meta": {
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"order": 18
},
"link": "/podcasts/jerrybrown",
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"apple": "https://itunes.apple.com/us/podcast/id1492194549",
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}
},
"latino-usa": {
"id": "latino-usa",
"title": "Latino USA",
"airtime": "MON 1am-2am, SUN 6pm-7pm",
"info": "Latino USA, the radio journal of news and culture, is the only national, English-language radio program produced from a Latino perspective.",
"imageSrc": "https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/latinoUsa.jpg",
"officialWebsiteLink": "http://latinousa.org/",
"meta": {
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"source": "npr"
},
"link": "/radio/program/latino-usa",
"subscribe": {
"npr": "https://rpb3r.app.goo.gl/xtTd",
"apple": "https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=79681317&at=11l79Y&ct=nprdirectory",
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"rss": "https://feeds.npr.org/510016/podcast.xml"
}
},
"marketplace": {
"id": "marketplace",
"title": "Marketplace",
"info": "Our flagship program, helmed by Kai Ryssdal, examines what the day in money delivered, through stories, conversations, newsworthy numbers and more. Updated Monday through Friday at about 3:30 p.m. PT.",
"airtime": "MON-FRI 4pm-4:30pm, MON-WED 6:30pm-7pm",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/Marketplace-Podcast-Tile-360x360-1.jpg",
"officialWebsiteLink": "https://www.marketplace.org/",
"meta": {
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"source": "American Public Media"
},
"link": "/radio/program/marketplace",
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"rss": "https://feeds.publicradio.org/public_feeds/marketplace-pm/rss/rss"
}
},
"masters-of-scale": {
"id": "masters-of-scale",
"title": "Masters of Scale",
"info": "Masters of Scale is an original podcast in which LinkedIn co-founder and Greylock Partner Reid Hoffman sets out to describe and prove theories that explain how great entrepreneurs take their companies from zero to a gazillion in ingenious fashion.",
"airtime": "Every other Wednesday June 12 through October 16 at 8pm (repeats Thursdays at 2am)",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/Masters-of-Scale-Podcast-Tile-360x360-1.jpg",
"officialWebsiteLink": "https://mastersofscale.com/",
"meta": {
"site": "radio",
"source": "WaitWhat"
},
"link": "/radio/program/masters-of-scale",
"subscribe": {
"apple": "http://mastersofscale.app.link/",
"rss": "https://rss.art19.com/masters-of-scale"
}
},
"mindshift": {
"id": "mindshift",
"title": "MindShift",
"tagline": "A podcast about the future of learning and how we raise our kids",
"info": "The MindShift podcast explores the innovations in education that are shaping how kids learn. Hosts Ki Sung and Katrina Schwartz introduce listeners to educators, researchers, parents and students who are developing effective ways to improve how kids learn. We cover topics like how fed-up administrators are developing surprising tactics to deal with classroom disruptions; how listening to podcasts are helping kids develop reading skills; the consequences of overparenting; and why interdisciplinary learning can engage students on all ends of the traditional achievement spectrum. This podcast is part of the MindShift education site, a division of KQED News. KQED is an NPR/PBS member station based in San Francisco. You can also visit the MindShift website for episodes and supplemental blog posts or tweet us \u003ca href=\"https://twitter.com/MindShiftKQED\">@MindShiftKQED\u003c/a> or visit us at \u003ca href=\"/mindshift\">MindShift.KQED.org\u003c/a>",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/Mindshift-Podcast-Tile-703x703-1.jpg",
"imageAlt": "KQED MindShift: How We Will Learn",
"officialWebsiteLink": "/mindshift/",
"meta": {
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"source": "kqed",
"order": 12
},
"link": "/podcasts/mindshift",
"subscribe": {
"apple": "https://podcasts.apple.com/us/podcast/mindshift-podcast/id1078765985",
"google": "https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM1NzY0NjAwNDI5",
"npr": "https://www.npr.org/podcasts/464615685/mind-shift-podcast",
"stitcher": "https://www.stitcher.com/podcast/kqed/stories-teachers-share",
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}
},
"morning-edition": {
"id": "morning-edition",
"title": "Morning Edition",
"info": "\u003cem>Morning Edition\u003c/em> takes listeners around the country and the world with multi-faceted stories and commentaries every weekday. Hosts Steve Inskeep, David Greene and Rachel Martin bring you the latest breaking news and features to prepare you for the day.",
"airtime": "MON-FRI 3am-9am",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/Morning-Edition-Podcast-Tile-360x360-1.jpg",
"officialWebsiteLink": "https://www.npr.org/programs/morning-edition/",
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"link": "/radio/program/morning-edition"
},
"onourwatch": {
"id": "onourwatch",
"title": "On Our Watch",
"tagline": "Deeply-reported investigative journalism",
"info": "For decades, the process for how police police themselves has been inconsistent – if not opaque. In some states, like California, these proceedings were completely hidden. After a new police transparency law unsealed scores of internal affairs files, our reporters set out to examine these cases and the shadow world of police discipline. On Our Watch brings listeners into the rooms where officers are questioned and witnesses are interrogated to find out who this system is really protecting. Is it the officers, or the public they've sworn to serve?",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/On-Our-Watch-Podcast-Tile-703x703-1.jpg",
"imageAlt": "On Our Watch from NPR and KQED",
"officialWebsiteLink": "/podcasts/onourwatch",
"meta": {
"site": "news",
"source": "kqed",
"order": 11
},
"link": "/podcasts/onourwatch",
"subscribe": {
"apple": "https://podcasts.apple.com/podcast/id1567098962",
"google": "https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ucHIub3JnLzUxMDM2MC9wb2RjYXN0LnhtbD9zYz1nb29nbGVwb2RjYXN0cw",
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"stitcher": "https://www.stitcher.com/show/on-our-watch",
"rss": "https://feeds.npr.org/510360/podcast.xml"
}
},
"on-the-media": {
"id": "on-the-media",
"title": "On The Media",
"info": "Our weekly podcast explores how the media 'sausage' is made, casts an incisive eye on fluctuations in the marketplace of ideas, and examines threats to the freedom of information and expression in America and abroad. For one hour a week, the show tries to lift the veil from the process of \"making media,\" especially news media, because it's through that lens that we see the world and the world sees us",
"airtime": "SUN 2pm-3pm, MON 12am-1am",
"imageSrc": "https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/onTheMedia.png",
"officialWebsiteLink": "https://www.wnycstudios.org/shows/otm",
"meta": {
"site": "news",
"source": "wnyc"
},
"link": "/radio/program/on-the-media",
"subscribe": {
"apple": "https://itunes.apple.com/us/podcast/on-the-media/id73330715?mt=2",
"tuneIn": "https://tunein.com/radio/On-the-Media-p69/",
"rss": "http://feeds.wnyc.org/onthemedia"
}
},
"pbs-newshour": {
"id": "pbs-newshour",
"title": "PBS NewsHour",
"info": "Analysis, background reports and updates from the PBS NewsHour putting today's news in context.",
"airtime": "MON-FRI 3pm-4pm",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/PBS-News-Hour-Podcast-Tile-360x360-1.jpg",
"officialWebsiteLink": "https://www.pbs.org/newshour/",
"meta": {
"site": "news",
"source": "pbs"
},
"link": "/radio/program/pbs-newshour",
"subscribe": {
"apple": "https://itunes.apple.com/us/podcast/pbs-newshour-full-show/id394432287?mt=2",
"tuneIn": "https://tunein.com/radio/PBS-NewsHour---Full-Show-p425698/",
"rss": "https://www.pbs.org/newshour/feeds/rss/podcasts/show"
}
},
"perspectives": {
"id": "perspectives",
"title": "Perspectives",
"tagline": "KQED's series of daily listener commentaries since 1991",
"info": "KQED's series of daily listener commentaries since 1991.",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2025/01/Perspectives_Tile_Final.jpg",
"imageAlt": "KQED Perspectives",
"officialWebsiteLink": "/perspectives/",
"meta": {
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"source": "kqed",
"order": 14
},
"link": "/perspectives",
"subscribe": {
"apple": "https://podcasts.apple.com/us/podcast/id73801135",
"npr": "https://www.npr.org/podcasts/432309616/perspectives",
"rss": "https://ww2.kqed.org/perspectives/category/perspectives/feed/",
"google": "https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvcGVyc3BlY3RpdmVzL2NhdGVnb3J5L3BlcnNwZWN0aXZlcy9mZWVkLw"
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},
"planet-money": {
"id": "planet-money",
"title": "Planet Money",
"info": "The economy explained. Imagine you could call up a friend and say, Meet me at the bar and tell me what's going on with the economy. Now imagine that's actually a fun evening.",
"airtime": "SUN 3pm-4pm",
"imageSrc": "https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/planetmoney.jpg",
"officialWebsiteLink": "https://www.npr.org/sections/money/",
"meta": {
"site": "news",
"source": "npr"
},
"link": "/radio/program/planet-money",
"subscribe": {
"npr": "https://rpb3r.app.goo.gl/M4f5",
"apple": "https://itunes.apple.com/us/podcast/planet-money/id290783428?mt=2",
"tuneIn": "https://tunein.com/podcasts/Business--Economics-Podcasts/Planet-Money-p164680/",
"rss": "https://feeds.npr.org/510289/podcast.xml"
}
},
"politicalbreakdown": {
"id": "politicalbreakdown",
"title": "Political Breakdown",
"tagline": "Politics from a personal perspective",
"info": "Political Breakdown is a new series that explores the political intersection of California and the nation. Each week hosts Scott Shafer and Marisa Lagos are joined with a new special guest to unpack politics -- with personality — and offer an insider’s glimpse at how politics happens.",
"airtime": "THU 6:30pm-7pm",
"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/Political-Breakdown-2024-Podcast-Tile-703x703-1.jpg",
"imageAlt": "KQED Political Breakdown",
"officialWebsiteLink": "/podcasts/politicalbreakdown",
"meta": {
"site": "radio",
"source": "kqed",
"order": 5
},
"link": "/podcasts/politicalbreakdown",
"subscribe": {
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"amazon": "https://music.amazon.com/podcasts/e0c2d153-ad36-4c8d-901d-f1da6a724824/political-breakdown",
"npr": "https://www.npr.org/podcasts/572155894/political-breakdown",
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