Half-time Biscotti

No, this is not about football food—although that is a possibility. Today, we are talking about super-friendly biscotti that’s made in less than half the usual time.

Given that biscotti loosely translates to “twice-baked” in Italian, the second bake was originally meant to protect cookies for longer term storage—by further drying them.

Ginger Cardamom Biscotti

In my opinion, biscotti is generally defined by a slight eggy flavor, mild sweetness, and crumbly texture. It’s true I’ve never met a biscotti cookie I didn’t like, but frankly there are times when a frequently hard and dry biscuit is not what I’m after.

I wondered what would happen if I reworked my favorite biscotti elements and baked them only once? To get there, I’d include a little fine cornmeal or polenta for character and crunch, lace them with the sweet nuttiness of toasted almonds, and weave in floral notes from dried apricots.

Short & Sweet Biscotti

Rather than fuss over the patting, shaping, and cutting steps required for traditional long fingers, I’d further expedite the process and go with quick, rustic rounds.

The Outcome:  A short and sweet labor of love—and delicious, dippable cookie.

Short & Sweet Biscotti

Ingredients
¾ cup all-purpose flour
¼ cup yellow cornmeal or fine polenta
½ tsp each baking powder and baking soda
½ tsp nutmeg
¼ tsp salt
1 beaten egg, divided
1 Tbsp milk, divided
½ cup granulated sugar
½ tsp each almond and vanilla extract
¼ cup dried apricots, chop
¼ cup toasted almonds, coarse chop

Egg wash: 2 tsp of the beaten egg + 2 tsp of milk; 1 Tbsp granulated sugar

Instructions

  1. Preheat oven to 350 °F. Oil or line a baking sheet with parchment or silpat.
  2. On waxed paper, combine flour, cornmeal, baking powder, baking soda, nutmeg and salt.
  3. In a medium mixing bowl, whisk the egg, remove 2 tsp of it and set it aside for the egg wash. Remove 2 tsp milk and add to the egg wash. Whisk milk into egg in bowl, then whisk in the sugar until light. Add the extracts.
  4. Stir in the dry ingredients, then the apricots and nuts. Shape into a round mass. (If the dough is soft, chill it 20-30 minutes until firm.)
  5. Divide the dough in half. With floured hands shape each into ¾” rolls. Cut into ¾” lengths and set upright pieces on baking sheet; they tend to spread slightly. Brush tops with egg wash and sprinkle lightly with granulated (or cinnamon-flavored) sugar.
  6. Bake until cookies are set, shiny and browned,18-20 minutes. Cool on rack. Yield about 20 cookies

Going with the flow

I’m still using Imperfect Foods for bi-monthly deliveries. They are on time with reliably packed seasonal produce and products—a pleasure during this Covid debacle when shopping is frequently less than enjoyable.

Key cooking options recently got down to a small bunch of leeks and one sweet potato. It looked like it was time for a nutritious soup. I’d put my Zen on and shoot for uncomplicated {Sweet} Potato Leek Soup—and see what happened.

Sweet Potato and Leeks

Oops, as I started peeling the sweet potato I discovered it was white inside. What? Apparently this sweet potato variation can be drier and less sweet than its redder cousins. Okay, fine.

With so few ingredients it’s hard to screw up this soup. I did add a touch of flour to stabilize the soup, just in case it turned grainy. Most important, the leeks need to cook 30 minutes to soften and release their full sweet-herbal flavors. For stock base, I opt for chicken broth, but I suspect a good vegetable broth would be just as good.

The cubed sweet potato is hard but cooks fairly quickly. The only other seasonings used were herbs with the leeks, nutmeg with the sweet potato, salt and white pepper. When ready, an immersion blender quickly pureed it all.

I wasn’t sure what to expect. Although I was prepared to thin it with milk or stock, I kept it slightly thick. Ah, yes. The soup was creamy and delicious with soothing herbal notes and a touch of sweetness (likely more so with a red sweet potato). It needed no tweaking.

{Sweet} Potato Leek Soup

The garnishes also took on a life of their own. I especially liked it swirled with salted Greek yogurt and threads of green onion.

On another occasion, for textural interest, I dusted the top with dukkah (below), a favorite of Yotam Ottolenghi.

{Sweet} Potato Leek Soup with Dukkah

Dukkah is a nutty Egyptian mix laced with coriander, cumin and sesame seeds that I learned about on his MasterClass. Oh, yum.

Dukkah mix

The point is, any type of potato will work here, just go with the flow… it’s even good straight up in a cup—fast, filling, and refreshing.

{Sweet} Potato Leek Soup

Ingredients
1 Tbsp coconut oil or butter
3 small leeks, mostly white parts, clean well, trim and slice
½ tsp thyme and/or savory
1 bay leaf
salt and white pepper
1 Tbsp flour
2-3 cups chicken broth, divided
1 medium sweet potato (any kind!), peel and small chop
¼ tsp nutmeg
1 cup evaporated or whole milk approx., optional
Finish: plain yogurt light salted, green onion slivers

For Dukkah mix: 1 tsp coconut oil, 2 tsp coriander seeds, 1 tsp cumin seeds, 2 tsp white and or black sesame seeds, ⅔ cup total any combo slivered almonds, hazelnuts, sunflower seeds, pumpkin seeds, hazelnuts, pine nuts, and or pistachios. Each ½ tsp paprika, dried oregano or sage, and sumac if available. Optional ½ tsp salt and/or sugar. (see below)

Directions

  1. In soup pot heat the oil over medium add the leeks and toss; then the spices. Cook 10 minutes. Add salt and pepper, blend in the flour and cook 2-3 minutes.
  2. Stir in 1 cup stock, simmer to thicken. Add the potato cubes and nutmeg; stir in more stock to cover. Simmer the vegetables until soft, 20-30 minutes.
  3. Carefully puree with an immersion blender until smooth; adjust seasoning. Set aside until ready to serve soup.
  4. To finish, heat the soup mixture. If desired, stir in milk to thin; avoid boiling. Finish with salted yogurt, green onion or dukkah. Serves 4
Dukkah

inspired by Yotam Ottolenghi

  1. In a small skillet, heat coconut oil over medium/high heat, add the coriander and cumin seeds and cook until aromatic, 3-5 minutes.
  2. Add sesame seeds and toss until toasted scents begin to develop. Add nuts of choice. As mix begins to toast, add paprika, oregano or sage, sumac if available. Adjust with a pinch of salt and/or sugar as needed to balance. Toss until well toasted but not burnt. Let cool.
  3. Process briefly in food processor into a coarse blend. Cool and store well covered, the blend holds well.

Manageable Muffins

I’m in food management mode.  My fridge has stopped working and while waiting for parts and repair I’m keeping it simple by relying on the most stable foods and meals.

My tiny backup cooler/fridge takes limited perishables like milk, eggs, cheese, and perhaps a ready made meal or two. So, there’s nothing like a good challenge to get the creative juices flowing.

Applesauce Muffins

For some reason I had several kid-sized servings of applesauce in the pantry. Turns out, 2 of these cups are just enough to make a small batch of  6 delicious applesauce muffins.

These fall-flavored muffins should hold at least 3 days without refrigeration, just long enough to safely polish them all off. Thus far, they have been a welcome touch for breakfast, snacks… even dessert.

The muffins are inspired by a larger recipe at Mel’s Kitchen Café. They cleverly begin by giving rolled oats a quick softening soak with other wet ingredients. Rather than melted butter, I used shelf-ready coconut oil for a light floral background note.

The wet mixture is then dumped into the dry ingredients. The flours can be your choice: gluten-free, whole grained, etc.  I used partial all-purpose for max leavening power, plus a touch of recent favorite, buckwheat flour.  Additions such as dried cranberries or raisins are also combined with the dry ingredients.

Safe and Sane Muffin

The batter is quickly blended and portioned into a 6-cup lined muffin tin (a large ⅓ cup scoop works beautifully) and bake approximately 18 minutes. To avoid tough or dry muffins, the big caution is to not overmix or overbake.

Mine were/are moist, with just enough texture from the oats and dried cranberries for plenty of flavor, fiber, and food value.

Small Batch Applesauce Muffins

Modified from Mel’s Kitchen Café

Ingredients
½ cup old-fashioned oats
½ cup unsweetened applesauce
1 large egg
1 tsp vanilla
2 Tbsp coconut oil or butter, melted
3 Tbsp sugar
¼ cup AP flour
2 Tbsp whole wheat or buckwheat flour
½ tsp baking powder
¼ tsp baking soda
½ tsp cinnamon
pinch salt
¼ cup dried cranberries or raisins, optional

Directions

  1. Preheat the oven to 375 degrees F. Line a 6-cup muffin tin with liners or grease the muffin cups. Set aside.
  2. In a small bowl, stir together the oatmeal, applesauce, egg, vanilla, coconut oil and sugar and set aside.
  3. In a medium bowl, whisk together the flour, baking powder, baking soda, cinnamon and salt, cranberries or raisins if using. Make a well in the center and pour in the applesauce mixture. Stir until just combined; don’t overmix or the muffins will be dense and dry.
  4. Using a large scoop, distribute the batter evenly among the 6 muffin cups. Bake for 18 minutes, until a toothpick inserted in the center comes out clean.
  5. Remove the muffins to a rack to cool completely. Yield: 6 muffins

Smoking Light

I finally buckled and bought a small grill/smoker.  This little guy is the compromise I’d been dreaming about: a compact heavy duty grill geared for smoking.  Turns out, this odd-duck is the cast iron smoker box add-on to Char-Griller’s large premium model.  Their baby version is also designed as a stand alone tabletop grill.

Char-Griller Table Top Grill

I’ve been running it through its paces and yes, it holds optimum temperatures of 250-275°F.  Using the the offset smoking method, coals are fired up in a lower ash box opposite the main grill side. Two vents channel smoke up and around the food, constantly wrapping it in warm smoke.

I’m not interested in smoking food for hours on end, but I do want it thoroughly smoked and safely cooked within a reasonable amount of time. There’s a delicate balance between duration of time and establishing the proper interior heat for adequate smoking.  When planning for thorough cooking of most foods, the 250-275°F range seems to be it.

Acceptable internal meat temperatures can actually differ from traditional gauges and guidelines, such as cooking poultry until 165°F.  It’s been proven that holding meat at a prolonged lower cooking temp is perfectly safe, if it is held for a prescribed period of time.  For example with chicken, the USDA says that bacteria like salmonella is eliminated and chicken is safe once it fully reaches 145°F and is cooked at that temperature at least 13 minutes longer.

That’s more information than you may want. Especially if you have an electric or propane grill that monitors all of that for you.  But this approach works for the minimalist in me.

In my opinion chicken thighs are an ideal solution for a ‘smoking light’ session. With the bone-in and skin on they need little more to produce perfect packages of moist, blissful meat graced with just enough skin for those who may deem it important.

Thighs ‘Smoked Light’

My approach for smoked chicken thighs includes brining. A flavored salt solution acts to purify, moisturize and enhance the thighs. It gets the job done in four hours, but may be held longer with a saltier outcome.  If concerned, just dilute with more water.

After the brining, thighs air dry for 4 hours to aid in smoke adherence and absorption. To counteract flabby or rubbery skin, try a quick sear in a hot pan prior to smoking. Another solution is to sear them on the grill, but fat dripping onto coals also means flare ups and heat acceleration.

No time to brine? Try a light rub on the thighs prior to placing them on the grill—with a water pan below.  A simple rub with paprika and slight pop of sumac is included; it will punch up the flavor yet allow the smoke essence to flourish.

For smoke flavoring, I soaked a combination of mesquite and apple chips for 30 minutes and drained them well before placing them in a smoker box on top of white charcoal.  The coals  were replenished once to maintain the grill’s interior temperature.

After 1½ hours cooking time, thigh internal temperatures ranged from 145 to 155°F.  Within 15 minutes, temperatures maintained and stabilized from 148-155°F throughout.  The thighs had a beautiful burnished color and were firm when pressed.

Smoked Chicken Thighs

Done to perfection!

Smoked Chicken Thighs

Ingredients
4-6 chicken thighs, bone-in, skin on
Brine
2 cups water divided
2 cloves garlic, smash and sliver
1 Tbsp each sea salt and granulated sugar
½ tsp peppercorns
bay leaf
Optional Rub
1 tsp each salt, white pepper,  sweet or smoked paprika, ⅛ tsp sumac

Directions

  1. Brine: combine 1 cup water and ingredients, bring to boil to dissolve salt and sugar. Add 1 cup cold water to the brine and set aside to cool.
    Wash the thighs and trim excess skin and fat. Place in zip lock bag covered with brine. Marinate 4 hours; it becomes saltier the longer it brines.
    Remove the thighs from brine, pat excess liquid.  Air dry on a rack for 4 or more hours in fridge. Bring thighs to room temperature before smoking.
  2. Soak chips: soak wood chips in water for 20-30 minutes, drain well and place in smoker box if using.
  3. Prepare the smoker:  ignite coals. Add a water pan below the offset smoker grill side and spray the grill. When coals begin to turn white, top with chips/smoker box.
  4. Optional thighs sear:  heat skillet to medium high and coat it with oil. Sear skin sides only.
  5. Optional rub:  If using rub, apply just before placing on grill.
  6. Smoke the thighs: when interior smoker temperature reaches 250°F place the thighs on the grill. Close the lid and set vents partially open for draft.  Smoke the thighs for 90 minutes to 2 hours, until 165°F internal temp, or a sustained overall internal temp of 150°F for 5 minutes.

Note:  to maintain a steady heat level check coals 30 minutes into smoke, if dwindling add a few more hot coals to bed.     

Breakfast All Day

Frittatas are highly versatile and notoriously good hot, warm, or room temperature. They are equally good as a finger food snack cut into small bites.

Depending on the combination, a frittata is satisfying any time of the day. It makes an easy receptacle for fresh or cooked vegetables like potatoes, chorizo and other meats, and leftovers such as pasta—or just about anything that can be suspended in eggs—that familiar binder that keeps it all together.

A frittata is so adaptable it’s hard to screw it up.  As a habit, I tend to begin with vegetables, sliced or in a standard chop, and sauté them over medium heat for even cooking. Any other inclusions are added, followed by the eggs, and it’s finished on the stove with a quick flip, or baked in the oven until set.

Recently, I came across a photo of a frittata that featured bigger pieces of cut-up vegetables—not a hugely innovative idea, but it caused me to rethink frittatas in general.

Frittata with Mixed Vegetables & Cheese

For a slightly different approach, why not simply bump up the heat a little?  Start by searing vegetables cut to any size with a fast steam to further soften?  Add other ingredients including the eggs and cook until set, and finish under the broiler.

Frittata fast track

No big deal, but it does provide a faster, more consistent outcome.  Those lovely vegetables are no longer lost and buried filler.

just a bite

The eggs rise up and elevate zucchini, onion, pepper, and baby tomatoes  into tempting chunks wrapped in a cheese bath.

Mixed Vegetables and Cheese Frittata

Ingredients
1-2 tablespoon olive oil
2 tsp butter
½ medium onion, thickly sliced
1 small zucchini, thickly sliced
1 pasilla, poblano or bell pepper, seed, cut into 1” pieces
1 cup halved baby tomatoes
1 tsp combo fresh thyme, savory, rosemary or other
salt and pepper
6 eggs
⅓ cup thick dairy such as yogurt or ricotta
2 Tbsp water or milk
½ cup crumbled or grated ricotta salata, feta, or cheddar cheese
¼ cup grated asiago or Parmesan cheese
½ cup green onions

Directions
1. Preheat oven broiler to 400°F degrees.
2. Heat 8-9” skillet heat over medium heat, add 1 tablespoon olive oil, and sauté the onion to soften for 1 minute. Increase heat to medium high, add zucchini, the green pepper, fresh herbs and a light dusting of salt and pepper.
3. Cook to color the vegetables, 4- 5 minutes. Add 1 Tbsp water and cover for 1-2 minutes to soften the vegetables.
4. Meanwhile, beat the eggs and liquid. Remove lid, toss the vegetables, add butter and a bit more olive oil if needed to coat bottom of pan.
5. Pour in the eggs and sprinkle with the cheese. Once the mixture begins to set, tilt the pan and gently lift the mass to loosen the bottom with a spatula and allow the egg liquid to run to the bottom of the pan. Continue to turn the pan, gently lifting to keep from sticking to pan and letting the loose eggs flow under.
6. When the eggs begins to set run the frittata under the broiler until the center is puffed and the top begins to brown in places. Remove and sprinkle with green onions or other fresh herbs. Serve hot, warm or room temperature, sliced into wedges. Serves 4.

Quintessentially laid back

I can’t believe I haven’t yet posted on Key Lime Pie, a favorite of many, including me. Once you’ve had a taste of its tart-sweetness, just thinking about this luscious pie makes your mouth water.

Key Lime Pie

This is a recipe that comes from my cheffing days based out of Florida—where  small, flavorful Key limes are readily available. If not, no worries, just substitute bottled Key lime juice or regular limes. It really doesn’t matter—it’s always good.  For a tropical climate with a laid back attitude, this legendary pie is one that everyone can wrap their minds around.

It’s a curious pie that hasn’t changed much in decades. One of its quirks comes from the inclusion of sweetened condensed milk. The knowledge that acid combined with evaporated milk could yield a thick filling was a boon to those living on the water or in remote locales. No need to fret over fresh milk or cream, and the addition of sugar in the canned milk made it even easier.

Chilled Out 

Still, there are many versions of Key lime pie.  I like to lighten the filling just a bit with a couple of  beaten egg whites.  An optional sour cream topping can introduce an interesting counterpoint to the sweetness of the pie.  Also included, a graham cracker crust alternative that bakes for only three minutes in the microwave.

Most Key lime pie lovers would agree that it is perfectly good morning, noon, or night—anywhere there’s a cool breeze and a little shade.  At times, I’ve been known to get further carried away by making candied lime slices ahead for garnish points. But that’s another story.

Key Lime Pie

Ingredients
1 recipe Graham Cracker Crust, baked (below)
Filling
1 – 14 oz. can sweetened condensed milk (Eagle Brand is good)
¼ cup Key lime juice (6 small), bottled Key lime juice, or fresh lime juice
1 tsp grated lime zest
2 eggs, separated
½ tsp vanilla
1 Tbsp granulated sugar
Optional:  Topping: 1 cup sour cream, ⅓ cup granulated sugar, 1 tsp vanilla; lime slices

Instructions

  1. Ahead bake the crust. Pre-heat oven to 325-350°F.
  2. For the filling, whisk condensed milk, lime juice and rind in a bowl to blend. Whisk in egg yolks and vanilla until smooth and thick.
  3. In a small bowl, whisk the whites until soft peaks form, sprinkle on sugar and continue until stiff. Gently fold into lime mixture.
  4. Pile filling into the pre-baked shell and bake 15 minutes to set; remove to rack to cool while making the topping. If not using, bake a total of 30 minutes.
  5. For topping, gently combine sour cream, sugar, and vanilla and spread over the warm pie. Bake the pie with topping an additional 15 minutes.
  6. Cool and chill well. Slice into wedges and serve with a lime slice. Yield: 8 slices.

Graham Cracker Crust
1½ cups graham cracker crumbs (10-12 graham crackers)
¼ cup granulated sugar
½ tsp cinnamon
⅓ cup melted butter

  1. Spray a 9″ pie plate with cooking spray.
  2.  For the crust, combine ingredients and pat into pie plate; chill for 15 minutes.
  3.  Bake the crust in the microwave for approximately 3 minutes, or in 375°F oven 6-8 minutes, until firm and crisp. Set aside to cool.

Singin’ the Blues

When you’ve got fresh blueberries the world looks brighter.

Fresh Blueberries

Here in the beautiful state of Oregon, I’m reminded of that fact—while across the state we are under siege from uncontained fires and COVID-19.

I can handle this.  I am reminded I’ve survived the heat and turmoil of multiple hurricanes and their aftermath. Yet, after a week of approaching hellish fires capable of creating their own weather systems, we haven’t reached an end point. Thick, oppressive smog and particulates weaken our lungs—further exacerbating those threatened by the lurking COVID virus among us.

At this minute I am safe, and so I cook. I bake, use what I have on hand, and I keep it very simple.  Lucky for me it’s blueberry season and in my cupboard I find cornmeal.  A heavenly pair.

Food nourishes the spirit, the soul, and the body—and I become grateful as I cook. I give the gritty cornmeal a blast in the blender to eliminate any potential coarseness. It delivers a sweet earthy scent, a fine texture with a slight crunch.

I take my time, hand whisk the batter and meditate.  It develops a gentle lightness, just enough to  support the blueberries and allow them to float freely within. I love nutmeg with blueberries so I add a pinch for good luck. We need it.

Shareable Blueberry Cookies

I am rewarded with glorious, golden packages alive with juicy bites of blue goodness— shareable with neighbors.

Blueberry Cornmeal bite

I am restored.  Life is beautiful… even in this bleak cloud.

Blueberry Cornmeal Cookies

Ingredients
4 Tbsp butter
⅔ cup granulated sugar, or half brown sugar
1 egg
1 Tbsp plain yogurt
¾ tsp vanilla extract
1 cup AP flour
⅔ cup fine cornmeal or polenta
½ tsp each baking powder, baking soda and nutmeg
¼ tsp salt
⅔ cup fresh blueberries

Instructions

  1. Combine the flour through salt on wax paper and set it aside.  Preheat oven to 350°F.
  2. Beat the butter and shortening until light and cream in the sugars. Beat in the egg, then the yogurt, and vanilla.
    Fold in the blueberries, it will be thick.
  3. Drop rounded tablespoons of batter onto parchment line baking sheet 2” apart. Bake 11-15 minutes, until raised, golden and set on top; don’t overbake. Let rest 2 minutes then remove to wire rack to cool.
  4. Can be sprinkled with turbinado sugar before baking or dusted with confectioners’ sugar after. Store covered. Yield: 18-20 cookies.

Free! Green Onions

There was little doubt that my latest science project would work, but I wanted to know how long it would take and whether it was worth the effort.

I’d been reading that green onions will grow indoors in a mere glass of water with roots attached. Now, that’s appealing.  Rather than throwing trimming away, I love the idea of recycling onions for another growth or two.

This summer my doorstep garden has kept up a steady supply of my favorite herbs, but I’ve missed fresh picked chives or green onions. When I returned home from grocery shopping with another bag of very healthy green onions, I was more than ready.

I got busy, grabbed a handful of green onions, chopped all the greens off, down into their whites and set the pile aside for later use.

Scallion starts

I located a small jar, perched the 2-inch rooted starts around the edge and poured an inch or so of filtered water into the bottom. Like most sun loving plants they do best with at least 6 hours of sun per day, and my summer kitchen window supplies that and more. They get a daily change of water and grow so fast it’s like having a live YouTube channel for entertainment.

Free scallions!

By the end of week one, the green onions had grown from 2-inch starts to 6-7 inch lengths. Now, that’s cause for celebration! I cut 4 onions down to 2-inches again.

Scallion Pancakes

Enough to make a batch of scallion pancakes.

Scallion Pancakes

Ingredients
½ cup AP flour
½ tsp baking powder
½ tsp Montreal Steak Seasoning or salt & pepper blend
2 Tbsp minced green onion
1 egg, beaten
¼ cup water, approx.
½ Tbsp canola oil

Instructions
1. In bowl, combine flour, baking powder, salt and pepper.  Add the minced green onion and blend well.
2. Beat the egg and stir into the flour.  Add enough water to form consistency of pancake batter.
3. Heat skillet over medium-high heat with oil.
4. Drop 1 tablespoon or more batter onto skillet, cook cakes until bubbles form on top, turn and cook 2-3 minutes per side.   Makes 6-12 cakes, depending on size.

Finish idea: top with thin sliced smoked salmon, salted yogurt, and a sprinkle of green onion.

In Defense of Fat

This is a follow up to the previous post on keto-friendly Tomato Sauce.  In the process of developing and writing about the sauce from a higher fat, low carb perspective I realized my approach to fat has changed.

There was a time when fat was considered the enemy and popular nutrition made a shift away from fatty foods to no-fat, fat-free, and low fat alternatives. It took quite a while before we could accept that this wasn’t a solid nutritional solution and substituting fat for sugar or other chemical derivatives had its own problems. So I avoided fat as much as possible.

Somewhere along the line I finally grasped the concept that fat serves a purpose. I knew that fat made things taste better, but still held out, looking for ways to up my flavors without fat.  Then, I slowly and selectively eased unsaturated oils (and yes, butter) back into my cooking and noticed improved appearance, texture and flavor—in everything from salad dressing to cookies and cakes.

Fats serve many purposes. Current science tells us we need good fats for energy, that some vitamins and minerals actually need fat for the body to absorb and process them; that fatty acids can fight depression, improve eye care, and brain health.  Fats can improve blood cholesterol levels, protect our organs, and decrease the risk of heart disease and type 2 diabetes.

It gets confusing when sorting out the good from the bad fats. Rule of thumb on daily intake: 20-35% of total calories. Other than manufactured trans fats, it’s all good in moderation. Moving from best to worst: monounsaturated fat (15-20% of daily calories), polyunsaturated fat (5-10%), saturated fat (less than 10%), trans fats (none).

Take tahini for instance.  It’s a nut butter made from sesame seeds that’s high in omega-6 fatty acid, a polyunsaturated fat.  (1 tablespoon has 89 calories, 3 grams protein, 3 grams carbs, 8 grams fat, 2 grams fiber.)

It is all relative.

Tahini is not an oil, but it is oil-rich and a fortress of nutritional value. It is loaded with fiber, protein, vitamins B and E, and minerals including copper, phosphorous, selenium, iron, zinc, calcium. It’s good for the blood, bones, and the body, plus it aids in fighting heart disease and cancer.  Call it pro-active.

Here’s a quirky example of a bar that turns a simple sweet into an nutritional powerhouse.

Tahini Cocoa-Bean Blondies

It’s built with bland white beans, rich in minerals including potassium, and fiber for structure. Tahini is included for nutty richness, fiber, and moisture.  Chocolate looks like a candidate for flavor, but we opt for a small amount of cocoa powder.  It’s all we need, we can utilize tahini’s flavorful oil base to enrich the cocoa and bring it fully alive.

The result: a moist, mysterious fiber-rich bar with all the charm of a light butterscotch-amped blondie laced with cocoa nuttiness for sex appeal. What’s not to love?

Tahini Cocoa-Bean Blondies

Ingredients
⅓ cup AP flour
⅓ cup cocoa powder
½ tsp baking powder
½ tsp salt
15 oz can white beans, rinse & drain, @ 1 cup mashed
1 Tbsp butter
⅓ cup each brown and granulated sugar
½ cup tahini
2 eggs, beaten
1 tsp vanilla
1 Tbsp demerara sugar (optional)

Instructions

  1. Line 8×8” pan with foil and spray well.
  2. Combine flour, cocoa power, baking powder and salt, set aside
  3. In 1 cup microwaveable measure, melt butter, stir in sugar, heat 30-60 seconds to melt. Transfer to mixing bowl and cool briefly.
  4. Preheat oven to 350° F.
  5. Meanwhile, mash beans well and set aside.
  6. Stir the tahini into the cooled butter/sugar mixture. Whisk in the eggs, then vanilla. Stir in the beans. Mix in the dry ingredients to lightly combine.
  7. Evenly spread batter into baking pan and sprinkle top with demerara sugar.
  8. Bake 20-30 minutes until set in center. Cool on rack 10 minutes, then remove foil and bars to rack and cool 10- 15 minute longer. Cut into bars; these should be light and moist but not gooey. Store lightly covered in fridge. Yield 12-16 bars

Tomato Sauce, Keto-style

When my daughter Shannon recently sent her favorite recipe for Five Minute Keto Pizza I was off and running.  She has long been a keto fan, and a terrific source of the latest information.

Ketogenics is not new; it was developed nearly 100 years ago at the Mayo Clinic as a treatment for epilepsy.  It has gained a huge following by those interested in weight loss or other heath issues such as high blood pressure, diabetes, epilepsy, and more. The keto diet focuses on the restriction of carb-rich foods, forcing the body to burn fats rather than carbohydrates, resulting in a metabolic state of ketosis.

Turns out the pizza crust is made with eggs for protein, psyllium husk for fiber, and Parmesan cheese. The blended mixture thickens to form a bread-like base when cooked in an oil lined skillet for a couple of minutes.  Rao’s Tomato Sauce and mozzarella cheese are spread on and quickly broiled. Its fast!

No doubt this is a good recipe for those seriously interested in adhering to the keto program as ingredients and quantities are set out to meet specific criteria. On the hunt for psyllium husk, I found a small vaguely marked bag in the back of a cupboard.  I wasn’t sure if it was a powder form or whole, and this matters when it comes to the gut and intestinal processes.  I set it aside for later.

I turned my attention to the sauce;  as a recipe developer this looked like a good challenge.  Unlike other fruit, tomatoes are considered keto-friendly, thanks to their low sugar net carb status. Who knows what Rao had in mind, but I could surely make a homemade tomato sauce that stays within keto boundaries—and acceptable to me.

I zeroed in on Bagna Cauda, the incredible “hot bath” from Italy’s Piedmont region traditionally made with copious amounts of olive oil plus butter. It’s simmered with loads of garlic and anchovies and served as a hot dip, fondue-style. I would begin there. For a win/win, I’d cut back on the oil and butter and substitute a heritage tomato such as a San Marzano or Oregon Spring.

There are so few ingredients in this sauce, each one is important.  It needs a fruity, full flavored extra virgin olive oil, at least 1 clove garlic per serving, and red pepper flakes for a hit of heat. The anchovies give a mysterious umami boost, any fishiness fades to the background, and it’s not too salty.  The tomatoes should be thin-skinned, meaty, low in acid, with few seeds. If using a canned San Marzano, look for one with no sugar added.

Simple Tomato-Bagna Cauda Sauce

As the bagna cauda base and tomatoes simmer away, they break down together and develop into a richly rounded sauce. Serve with chicken, fish, pasta, or pizza.

Tomato-Bagna Cauda Sauce

Ingredients
½ cup extra virgin olive oil
4-5 cloves garlic, mash and mince
½ tsp crushed red pepper flakes
8 anchovy fillets, dice
4-6 large heirloom tomatoes such as San Marzano, chop
salt and pepper
1-2 Tbsp fresh basil, torn

Instructions

  1. Heat a wide pot over medium-low, cook olive oil, garlic, red pepper flakes and anchovies. Slowly cook; mashing the anchovies until melted, smooth, and aromatic, 5-10 minutes.
  2. Add the tomatoes, partially cover set to a low simmer an additional 15-20 minutes, stirring occasionally until thick. Adjust seasoning with salt and pepper. Remove from heat and stir in fresh basil. Makes 2 cups or more.

 

Five Minute Keto Pizza

Source: Ruled.me
Ingredients
2 large Eggs
2 tbsp. Parmesan Cheese
1 tbsp. Psyllium Husk Powder
1/2 tsp. Italian Seasoning
Salt to Taste
2 tsp. Frying Oil (I use bacon fat)
1.5 oz. Mozzarella Cheese
3 tbsp. Rao’s Tomato Sauce
1 tbsp. Freshly Chopped Basil

Directions

  1. In a bowl or container, use an immersion blender to mix together all pizza crust ingredients.
  2. Heat frying oil in a pan until hot, then spoon the mixture into the pan. Spread out into a cirlce.
  3. Once edges are browned, flip and cook for 30-60 seconds on the other side. Turn the stove off, and turn the broiler on.
  4. Add tomato sauce and cheese, then broil for 1-2 minutes or until cheese is bubbling.