Yams or Sweet Potatoes... what's the difference?

There is so much confusion between yams and sweet potatoes. They look the same, they taste the same and you never really know which you are eating at any given time.
So I am going to do my best and give you some information on why these two roots are different from each other and not to be mistaken. However you can still choose to interchange them in recipes-I always do!

Yams were first cultivated in Africa and are part of the tuber family. They are very popular in tropical regions of the world. They are round and elongated with a thick, scaly or rough skin and it's flesh can be either white, ivory, cream, pink or purple. Yams are typically mores starchy and dry. However the most common variety has a deep orange flesh, which is why they are often mistaken for sweet potatoes. Most of the time they are also mislabeled in stores and are actually sweet potatoes!

Sweet Potatoes on the other hand, are native to South America and is part of the morning glory family. Sweet potatoes are actually not at all related to Yams or Potatoes. They are very sweet and dark and sometimes mislabeled as Yams. Sweet potatoes have a wide center and taper at both ends. They also have a thin and smooth skin. Sweet potatoes are also sometimes mislabeled when actually they are yams.

I know it can be confusing...but when it comes to their nutritional content and health benefits they are pretty much the same with a few unique qualities between the two.
They are both amazing sources of beta carotene, an antioxidant found in most orange fleshed foods such as mangoes and carrots. They are both high in vitamin A and C with a good amount of thiamine. They are nourishing to the spleen, pancreas and stomach. Yams are particularly known for it's properties to help regulate menses and prevent miscarriages. Yams also help to treat fatigue, inflammation, spasms and stress.

For more information on the differences between Yams and Sweet potatoes you can read upon the loads of articles and resources on the net with sometimes confusing but insightful information these roots. Or you can always check out Rebecca Wood's Whole Foods Encyclopedia for a small description on the description, health benefits and uses for each.

So in conclusion, both roots are amazing for their own unique properties. Now you can be just a bit more aware of which varieties you are eating (if it is labelled correctly). Either way both are sure to please your palate and make wonderful ingredients for side dishes, soups, dips, pancakes or pies!

Yummy Yam Pecan Pie

Crust:

1 cup almonds, ground
1 cup brown rice flour
2 tablespoon maple crystals
1/4 teaspoon baking powder
pinch of sea salt
3 tablespoons melted coconut oil
1/4 cup maple syrup

Filling:

2 cups mashed or cooked yams or sweet potatoes (you can always buy canned organic sweet potatoes or yams if necessary)
1 cup vanilla soymilk
3/4 cup maple sugar or sucanat
1/4 cup arrowroot powder
1 tablespoon blackstrap molasses
1 teaspoon ground cinnamon
1 teaspoon fair trade vanilla
1/2 teaspoon nutmeg
1/2 teaspoon sea salt
1/2 teaspoon ginger
1/4 teaspoon ground allspice
1/2 cup chopped pecans, mixed with 1 tablespoon maple syrup and 1 tablespoon coconut oil and roasted for 5-10 minutes at 200F

1. Preheat oven to 350 F. Oil a 9 in tart pan or a few mini tart pans.
For the Crust:
2. In food processor, grind nuts to meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
3. In separate small bowl, whish together oil and maple syrup
4. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
5. Press crust mixture into tart pan.
For the Filling:
1. Blend all the ingredients in a vita mix or a blender until well combined.
2. Pour the filling into the pie crust and bake for 45-60 minutes.
3. Cool on rack and then refrigerate over night before serving.

CooCoo For Coconut

Coconut oil has to be among one of the most controversial topics these days. I am constantly being asked about it's relation to health. How can a saturated fat be healthy?
Coconut oil has been perpetuated by both the media and medical practitioners as unhealthy, fattening and damaging to the arteries. Well let me tell you something- this is a wrong approach as those who are against coconut oil have not really looked at the whole picture. It is the hydrogenated coconut oil that is use in most processed products that are deemed unhealthy, as hydrogenation changes the delicate nature of virgin coconut oil into a trans fat. By the way this goes for most cold pressed vegetables oils (such as olive, sunflower, safflower and sesame) that when heated at high temperatures they too become denatured and altered into a trans fat!

There have been studies upon studies done on the health benefits of virgin coconut oil (in it's original state), from its antibacterial, antiviral, energizing and healing properties all the way to being used daily as a moisturizer!
Bruce Fife, among many others such as Conrado S. Dayrit have proven that coconut oil is actually a cure to so many health ailments and diseases.
For example, the saturated fat component of coconut oil is made up of certain fatty acid chains called medium chain triglycerides or MCT's. These are different from animal sourced fatty acid chains made up from long chain triglycerides. This may not sound like a big deal, but in your body it is! The long chain fatty acids found in animal and dairy fats are the ones that clog arteries, contribute to increased cholesterol, heart disease and weight gain. Also the consumption of processed and packaged foods made up of trans fats (or altered vegetable oils) such as margerine and shortening are also the main culprits that lead to high cholesterol and other heart damaging conditions such as atherosclerosis. Whereas the medium chain triglycerides found in coconut oil actually help people who suffer from digestive problems to protecting against infections to boosting energy and metabolism and it even protects against serious health problems such as cancer and diabetes. (Source: The Truth about Coconut Oil : Conrado S. Dayrit, 2005)
So don't be afraid of this wonderful and tasteful fruit, use it whole, use it's water, use it's butter, use it's shell. There are endless possibilities!
I make wonderful recipes with Coconut Oil - it is one of my favourite ingredients. It is dairy free, gluten free and full of delicious flavour. It can also be heated to high temperatures in baking and stir frying without any fret or used raw in smoothies and desserts. You can even drink the water straight from the coconut and use it as an energy drink before, after or during exercise!

I could really get into a whole long discussion about how wonderful coconut oil really is, but I am going to leave it at that.
So get yourself educated about the benefits of coconut by reading some books or going to:

http://www.coconut-info.com/coconut_oil_why_it_is_good_for_you.htm http://www.coconutresearchcenter.com/

I will also leave you with a recipe for shortbread...yes coconut oil is the perfect replacement for butter in this decadent and rich shortbread cookie created by Jae Steele.

Enjoy!

Spicy & Sweet Shortbread Cookies
(Slightly Adapted from Jae Steele's recipe for Shortbread Cookies in her book "Get it Ripe")

1/2 cup maple sugar or organic sugar
1/2 teaspoon sea salt
2 1/4 cups brown rice flour
1 teaspoon baking powder
1 cup virgin coconut oil, diced
1/4 cup room temperature applesauce
1/4 teaspoon cinnamon, cocoa powder or maple crystals

Preheat oven to 275 F
1.Place sugar and salt in food processor and blend for 30 seconds to give a finer texture.
2. Add the flour and baking powder and blend to combine. Add the oil and applesauce and process until well combined, but do not allow to form a ball.
3. Scrape dough onto a clean surface with spatula and knead gently with your hands and form a ball. Divide dough in half and roll out each half to 1/2 inch thick.
4. Cut dough into rounds using a cookie cutter (I chose a heart!)
5. Place cookies on to parchment paper lined baking sheets and dust with cinnamon, cocoa powder or powder maple sugar.
6. Bake for 25-35 minutes, until they turn a light colour. The shortbread will be be firm at first, but it will harden as it cools.
7. Remove from oven and allow to cool on baking sheets before storing in an air tight container for up to a month.

Spice Girls

It is so nice to know that the flavours that come from traditional Indian cuisine, are not only delicious to that palate but they are completely nourishing to the body as well.
We had a chance to discover this on Wednesday's Indian Flavours Cooking Class.

We created and sampled a whole range of dishes from Chana Masala to Lentil Dal, to a Saffron Yellow Basmati Rice, to a Brown Rice Pudding and of course the class would not have been complete without a Coconut Vegetable Curry (recipe below).

The common thread in all the recipes was all the fresh and fragrant spices that were in each dish. We made continuous use of the flavours of cinnamon, ginger, turmeric, cardamom, cloves, garlic, cumin and mustard seeds. Each on of these delicate spices offers a wonderful infusion of flavour that makes you want to use them all the time.

So here is a quick guide to some of the beneficial properties of these spices:

Cinnamon:
Sweet and pungent, pleasant and warming cinnamon supports the spleen and the pancreas, stomach, bladder, kidney and liver meridians (from a Chinese medicine perspective).
Cinnamon aid in digestion, aid in circulation and helps to treat diarrhea, nausea, vomiting and menstrual cramps. Cinnamon is also well known for it's blood stabilizing abilities.
Ginger:
Has a peppery and pungent taste. It is warming and stimulates digestion and boost circulation, respiration and nervous system function. Ginger is useful for colds and fevers and alleviates motion sickness and nausea. It is also an anti-inflammatory and destroys intestinal parasites.
Turmeric:
Has the highest source of beta carotene. It tones the spleen and pancreas, liver and stomach. It strengthens the immune system and enhances digestion and helps to dissolve cysts and gallstones. Turmeric is antibacterial and may be used to regulate blood sugar for diabetics.
Cardamom:
Is sweet and pungent and warming. It also acts upon the spleen and pancreas, stomach, lung and kidney meridians. It aids in digestion, relaxes spasms and cuts mucus, making it useful in lung tonics. It also eases coughs, breathlessness, burning urination, incontinence and hemorrhoids.
Cloves:
Are bitter, spicy and warming. They tonify the kidney, spleen, pancreas and stomach. Cloves also aid digestion, treat nausea, hiccups and vomiting.
Cumin:
Is pungent and bitter. It aids the digestive system, improves liver function, promotes assimilation of other foods and relieves abdominal distention, gas and colic, as well as migraines and headaches.

If you want more information on these spices or any other specific food have a look at Rebecca Woods book "The New Whole Foods Encyclopedia" which is available for purchase right here on my page (see my favourite book list).
So warm up this winter and make use of these nourishing and health supportive spices!


Recipe:
Coconut Vegetable Curry

Ingredients:

1 Spanish onion
1-2 teaspoons sea salt
¼ cup coconut oil
1 sweet potato, peeled and cut into ¾ cubes
1 medium butternut squash, peeled and cut into ¾ “ cubes
Curry Blend*
1 medium cauliflower, cut into bite size florets
1 cup shelled peas, cooked
½ red cabbage
1 cup coconut milk
1 cup water
Vegetables can be roasted*
Curry Blend:
1 teaspoon coriander
2 teaspoons cumin
½ teaspoons turmeric
½ teaspoon cayenne pepper
¼ teaspoon fenugreek
1 teaspoon cinnamon
4 cloves garlic
1 tablespoon fresh minced ginger
¼ teaspoon cardamom seeds, no pods
¼ teaspoon mustard seeds

Procedure:
1. In a large skillet, sauté onions, with one teaspoon salt in oil until they begin to soften and brown. Add squash and cook ten minutes more. Add potatoes and curry blend and continue sautéing another five minutes, stirring often.
2. Add cauliflower to the top of the squash and potatoes, being careful no to stir the mixture. Add water and bring to a boil. Cover and simmer until vegetables are tender (15-20 minutes).
3. With a wooden spoon, smash some of the squash in the curry mixture against the sides of the skillet to thicken the sauce. Stir in the peas and season to taste with salt.

Naturally and Nutritionally Sweet!

We all naturally crave sweets - it's in us! I know a lot of people nowadays try to avoid sweets completely, thinking they can get away with it! But I will tell you what, this doesn't work because at some point your body will cave and you will be likely to binge (usually on the bad stuff like refined sugars and carbohydrates) and this creates a worse situation in your body than if you were to moderately consume some good quality sugars.

Sugars from fruits and starchy vegetables is the most natural way to consume sugar. If eaten in moderation and in season there are amazing benefits from a piece of fresh fruit or root veggies such as fiber, vitamins, minerals and energy. If you love fruit and tend to gravitate towards a piece more than 2 or 3 times a day, stick with the low sugar/non starchy fruits such as apples, berries, peaches, oranges, pears and kiwi's.

At this time of year the fruits and vegetables to get your sweet fix from are yams, sweet potatoes, squash, beets, apples, oranges, pomegranates, persimmons and grapefruit!

Then of course there are your deliciously available dried fruits (unsulphured of course- meaning not bright orange) apricots, figs, dates, goji berries, pears, apples etc...

Other sources of sugar come from grains starches. The stuff we want to stay away from includes the white and refined stuff. This includes white rice, white flour (bread, pasta, donuts, cakes, twinkies, cookies.) These foods quickly turn into simple sugars in your body and shoot your blood sugar up. Instead you want to select natural whole grains sources and complex carbohydrates. These come from grains like spelt, kamut, oats, barley, rye and the gluten free ones: quinoa, millet, teff, amaranth, buckwheat and brown rice. Other sources of complex carbohydrates that give you long sustained energy are sweet potatoes, yams, squashes and any of the above mentioned root veggies.

So my advice to you is to become and informed shopper. Make sure to select products that are steer clear of white sugar, icing sugar, brown sugar, high fructose corn syrup, dextrose and chemical sweetners containing aspartame. Instead look for items sweetened with maple syrup, honey, brown rice syrup, agave nectar, applesauce, dates or stevia.

It is not difficult to find things that are sweetened naturally with nutritional benefits, you just have to be conscious and aware and consume these items in moderation!

Here is a delicious recipes to satisfy those sweet cravings and make you feel good all over!

Date Almond Pudding

2 avocados
1 tbsp vanilla extract
2 tbsp maple syrup
4 Medjool dates (soaked overnight or boiling water for 20-30 minutes)
2 tbsp of pure unsweetened cocoa powder
1 tbsp almond butter or 1/2 cup raw almonds (soaked in water overnight for 8 hrs.)
1 tsp cinnamon

Combine the ingredients in a blender and whirl on high until well blended into a thick creamy pudding.
Divide the pudding into 2 servings
ENJOY!

WHOLE FOOD MAKEOVER AND LIFESTYLE WORKSHOP

Haven't you been waiting for the perfect program to get you started on a new path in healthy eating? Well I have created a program just for you!

A Whole Food Makeover Program - for six straight weeks starting Monday January 19th, I will guide you through a makeover that will change your life!

Whatever your health or weight goals may be for the new year, I have the knowledge to take you there!

Here is an outline of the program:

KICKSTART THE NEW YEAR:
Monday January 19th and Monday January 26th
Cost $50.00 includes any 1 FREE cooking class (any free upcoming class)

In this introductory session I will kick start the workshop with information that will set a foundation for the rest of your life!

We will cover all the necessities. You will learn to become equipped with the tools, ingredients and skills that you will need in your kitchen in order to live a wholesome and long life!

HOW TO SHOP: Monday February 2nd
Cost: $65.00
7pm-9pm

Shopping time! I am going to guide you through Planet Organic. This will help you become an informed and healthy shopper. You will also be given a special gift to give your shopping bags a boost and keep your produce safe!

COOK WITH MARNI: Monday February 9th
Cost: $75
7pm-9:30pm

In this class I am going to cook with you! We are going to cook up some deliciously simple recipes that will make your cooking experiences more efficient. These nutritious and energizing recipes will also and make you feel great from the inside out!
You will also learn what to eat when you can't always cook - whether it's out for dinner or on vacation!

EAT GREAT, FEEL GREAT, LOOK GREAT: Monday Febrary 16th
Cost: $65
7pm-9pm

In this session we will discuss how whole foods will make you look and feel great! We talk about which foods to consume and which foods to avoid make your skin and hair shine and keep your nails and bones strong! You will also be introduced to new ideas of how to give yourself your very own whole-food facials, scrubs and cleansers!

Eating whole foods, means living a whole life!

You can do the whole program for $250 (4 sessions) or take any course separately.

Email me right away to reserve your spot today!

Birthday Potluck Fiesta

There could not have been a better way to celebrate my 27th birthday, then to have my closest friends over for a potluck dinner. Everyone brought over something delicious to contribute to a collection of different dishes which made up our fantastic and unforgettable dinner!

One of my friends who was there this weekend was in from New York. I met her at The Natural Gourmet (the culinary school I attended last year). In fact her birthday is the same day as mine, November 11th - so it was a dual celebration! Together we spent a whole morning shopping for the prime ingredients of what would make up some of the creations of the evening.

We started our venture at the Brickworks Farmers Market in Midtown Toronto. What an amazing place! Fresh produce galore, wild mushrooms and rustic root vegetables. We definitely did not leave there empty handed. From there we made our way down to St. Lawrence Market, mainly just to look. However we did find some great organic produce and some organic kabocha squash which was transformed later into a Roasted-Spiced Squash Soup with Asian Pear. We then went across town to Kensington market and worked our way through the busy streets to the organic markets that had what we needed. I must say, Toronto made it very easy for us to come home with "re-usable" bags full of local and farm fresh ingredients.

Marti (yes her name is Marti) my New Yorker friend and I spent the rest of the day creating recipes from a pesto pizza's with goat cheese, fennel and figs to a green pea guacomole, to ginger snap cookies, to cashew cream covered carrot cake and of course the most delectable squash soup puree garnished with pomegranate seeds (as seen in the picture).

What made this whole evening so great, was having all my friends over to enjoy a delicious and colourful dinner full of variety and flavour. The meal included, delicious dips, a quinoa salad with purple cauliflower, cabbage salad with a cider vinaigrette, a wheat berry citrus salad with goji berries, brown rice sushi rolls, a goat cheese maple glazed pecan salad with raspberries and the rest of the creations that were catered by Marti and I. So all in all my friends pulled through to help make a well balanced and healthy dinner that had our belly's full by the second bite - not to mention the all organic wine that accompanied the meal!

So if you are looking for a fun and different way to celebrate- then have your crew over for a night of good conversation, healthy food and a birthday memory you will never forget!

Squash Soup With Asian Pear and Ginger

1/4 teaspoon ground allspice

1/4 teaspoon ground cinnamon

1/4 teaspoon sea salt

1/8 teaspoon grated nutmeg

2 tablespoons extra virgin olive oil

1-2 kabocha squash halved

1 butternut squash halved and seeded

1 cup coarsely chopped yellow onion

1 tablespoon finely chopped shallot

1 teaspoon minced fresh ginger

2 asian pears, peeled and chopped

8 cups water

pomegranate seeds or roasted pumpkin seeds for garnish.

Recipe inspired by Rebecca Katz's Cookbook "One bite at a Time"

Preheat oven at 425F

Line sheet with parchment paper. In a small bowl whisk the allspice, cinnamon, salt and nutmet with 1 tablespoon of olive oil. Brush the inside flesh of the squash with spice mixture and arrange the squash cut side down on the pan. Roast for 30 minutes or until soft. Remove from oven and let cool.

While squash is roasteing, heat the remaining 1 tablespoon olive oil and the reserved spice mixture in pot over medium heat. Add teh onions and pinch of salt and cook until the onions turn a light golden brown. Add the shallots, saute for about 3 minutes and add teh ginger and pears. Continue to saute for another 3-5 minutes or until fruit softens and turns brown. As the mixture startes to stick to the bottom of the pot, deglaze with 1 cup of water. Loosen all the bits from the bottom for a great added flavor. Add 3 more cups of water and simmer.

When the squash has cooled, scoop the flesh into the onion fruit mixture. Mash the squash mixture with back of wooden spoon and add 4 more cups of water.

Gently simmer for another 15 minutes. Ladle soup into blender in small batches or use a hand blender and puree until smooth.

Whole Grain Goodness

When it comes to grains, it may take a while to sort through them!
There are so many to choose from! Different tastes, textures, colours and even shapes. But on a whole, all of them are composed of an amazing source of complex carbohydrates, fiber, b vitamins, trace proteins, minerals and even heart healthy fats that make you feel energized and nourished.

What needs to be recognized and understood by many, is that grains can be an essential part of everyones daily diet unless candida or carbohydrate metabolism is a problem. But when grains are left intact and prepared properly in their whole form - one requires much less of a portion to be satisfied. These grains are very different from eating a bowl of white pasta, white bread or white rice where you may need a few servings to fill that "hunger" void.
The natural fiber content whole grains also don't spike your blood sugar levels nearly as much and thus also contribute to feeling satiated for a longer period of time.

So the trick is to start simply. Select the grains that are most familiar and then go from there. Most people are accustomed to cooking rice, couscous and maybe even barley. With rice you want to find an organic brown rice. This can be either short grain, long grain or basmati (for simplicity sake). Couscous also exists in wheat counterparts, Spelt and Kamut (these are ancient forms of wheat that are left in their whole form and easier to digest). Also speaking of spelt and kamut, both of which can be cooked in their whole grain form as well...spelt is also known as Farro which comes from Italy. It is a wonderful addition or substution for a grain in any classic rice dish recipe!
As for barley, there are a few different types - but to start out I would go with a "pearled" form as it is easier to cook. Once you get hooked on grains and they become more familiar, get the whole barley which requires soaking and longer cooking and also has more fiber and nutrients intact.

Then comes the next level of grains which includes many gluten free options for those with digestive disturbances such as celiac disease, ulcerative colitis, crohns and something known as "leaky gut". These grains (almost seed-like) includes Quinoa, Amaranth, Teff, Millet and Wild Rice to name a few. Recipes for these divine gems can range from loafs, to pilafs, croquettes, soups, salads, cookies and pancakes. Many a cookbook exists on how to venture into the world of grains, including how to soak them, cook them, prepare them using a wide variety of ingredients. "The Splendid Grain" by Rebecca Wood is one in particular that makes cooking and learning about grains really easy and rather fascinating.

My overall advice, is to make sure you have some healthy whole grains on hand, stored properly (in a glass jar) in your cupboards, so that the next time you want a warming and nourishing bowl, side dish or breakfast of delicious goodness they are there and ready to go!

Warm Farro Foutash Salad
Ingredients:

1 cup pearled farro (if the whole form then soak overnight)
1 cup vegetable stock
½ butternut squash, cubed
1 red onion, chopped
1 cup portabello mushrooms, chopped
1 cup rainbow chard, thinly sliced
2 tablespoons olive oil
1 clove garlic, minced
1 tablespoon sea salt
Dash of herb de provence
2 tablespoon balsamic vinegar
¼ cup olive oil
¼ cup toasted walnuts
1/3 cup cranberries or currents
Crumbled goat cheese (optional)

Procedure:

Rinse and place farro into a pot with vegetable stock and 1 cup of water. Bring to a boil, reduce heat and simmer for 1-2 hours.
Set aside farro.
Place cubed butternut squash on a baking tray with 1 tablespoons of olive oil and place in the oven for 30 minutes.
In a saucepan, heat 1 tablespoon olive oil with garlic over medium heat and add mushroom and sauté until softened.
Add spinach, sea salt, dry herbs and balsamic vinegar. Let sit to let the flavours combine for a few minutes.
Place cooked faro into a large bowl, add olive oil, and butternuts squash and onion, mushroom, spinach mixtures and stir everything in.Add pinenuts and crumbled goat cheese

A Gourmet Stagette

Six girls came over last night for a cooking frenzy in honour of one, who is on her way down the aisle. It was as good as an evening can get with out expensive cocktails, an overpriced meal and bar hopping all over town. It was a evening in style where everyone learned how to cook some tasty recipes. Not only were all the recipes seasonally structured, but they were also great dishes to get a head start with for a new life as a couple. Everyone teamed up with great effort to make zesty appetizers like guacamole, mango rice paper wraps, pomegranate salad, then came the entree a parchment wrapped wild salmon and quinoa pilaf but the voted favourite was the roasted root vegetables with a cinnamon glaze (recipe below).

It really is a unique and rather entertaining option to customize a night of all-girl-fun and learn how to cook before you enter into holy matremony. Why not learn what it takes to make to most delicious (and might I add healthy meals) for your honey without fret.

My goal in my classes is to make it easy for you. You will learn the necessary skills without the fuss and become a Gourmet Girl in less than three hours. All you need is a few great recipes to get your new life on the right foot. Whether you are familiar in the kitchen, or holding a knife is a new skill in itself why not learn how to cook in style with a little (cooking) class.

Seasonal Roasted Root Vegetables

Ingredients:

4 cups red beets, cut in quarter or small wedges
4 carrots sliced
1 butternut squash
1 zucchini
2 turnips or parsnips
2 yams

2 tbsp maple syrup
2 ½ tbsp orange juice
2 cloves garlic
½ tsp cinnamon
½ tsp nutmeg
½ tsp paprika
3 tbsp olive oil
2 tbsp tamari

Preheat oven to 350°C
Procedure:

Prepare the sauce by mixing all of the ingredients in a jar and shaking well. Set aside.
Clean and slice all of the vegetables then place them in a large baking dish or baking tray lined with parchment paper.
Pour the sauce over top and stir all of the ingredients together thoroughly. Place the pan in a preheated oven and bake for 45-55 minutes. Stir the vegetables and few times while baking to be sure that they are coated with sauce and cook evenly.
Remove from oven and serve hot.

Miso Magic

Miso is a fermented paste with a texture like almond butter. It is made from soybeans, koji (a bacterial starter), salt and a grain - usually rice or barley.

There is quite a variety of Miso's on the market, as soybeans can be fermented into a range of different flavours, from rich and savoury to delicate and sweet. They come in varieties of either dark brown, red, white or yellow in colour.

Miso is so wonderful and holds amazing health properties. Miso acts as an anticarcinogen, and is also effective in reducing the effects of radiation, smoking, air pollution and other enviromental toxins. The darker the colour the more potent its medicinal properties. Miso is also a wonderful digestive aid because of the fermentation process. So having a cup of warm miso soup before or after a meal is the perfect choice is your digestive system is a bit off!

Miso is also a concentrated protein source, it contains approximately 12-20% protein depending on the source. It is also low in fat, but in keep in check that it is fairly high in salt!

Miso can be used in a variety of dishes and recipes. Because of the variety of flavours and colours to choose from, each one will derive a different outcome. It can be used in place of worcestershire sauce, salt and soy sauce as a seasoning agent. Miso is most typically used as the base of soup, where it provides a rich and flavourful broth. But it can also be used in marinades, salad dresssing and even some desserts.

So get yourself equiped with at least two different varieties of miso (a sweet miso and a dark brown miso), so that you can create different recipes with different flavours. You will not be disappointed, as miso is magical and makes you feel good all over!

Quick Tip: Before adding miso to your pot of soup, take some water out and stir in the miso until it has completely dissolved. Then pour the miso mixture back into the soup pot with the heat turned off.

Miso should never come in direct contact with boiling water as it will affect it's naturally occuring enzymes and delicate properties!

Sweet Miso Dressing:
½ cup white miso
1/3 cup agave nectar
½ cup mirin
¼ cup sesame oil
¼ cup lemon juice
¼ chopped ginger

In a blender, blend all ingredients until smooth. Store in refrigerator for 3-4 days. Makes about 2 cups.

Add this dressing to any salad or slaw with a variety of vegetables like: napa cabbage, carrots, beets, cucumber and throw some sea vegetables in too (arame, wakame, nori....)

Balance is Everything!

Balance really is everything when it comes to your blood sugar levels. It is extremely important to make sure you moderate and regulate your sugar intake everyday. As participants learned in tonight's Sweet and Low Cooking Class, whether you have diabetes, hypoglycemia or just want to stay within a normal range and avoid cravings, it is vital to learn which foods will do the job and keep you in balance!


Here is a quick resource of some daily things you can be doing to keep your levels in check while creating overall, balanced and healthy eating habits!

Tips for Regulating your Blood Sugar Levels on Daily Basis Naturally

Always eat a balanced breakfast, everyday!
Do not go more than 2 hours without food or consume large heavy meals. Eat six to eight small meals throughout the day. Even eating a small snack before bed might help.
Eat a diet high in fiber (whole grains, legumes) and include large amounts of vegetables, especially dark leafy greens, squash, spinach and green beans and whole fresh fruits.
Consume beans, brown rice, oats, oat bran, lentils, sweet potatoes, tofu and fruits such as apples, apricots, avocados, banana, lemons.
For protein eat white fish or wild salmon, turkey, lean chicken breast, eggs and goats and sheep’s milk cheeses or sheep’s milk yogurt.
Use natural low glycemic sweeteners such as: brown rice syrup, barley malt, agave nectar, dates, stevia* and maple syrup (in moderation)
Stay away from high fatty foods and fried foods and choose healthy fats and oils instead: (avocado, coconut oil, olive oil or other cold pressed natural oils, raw nuts and seeds)
Remove alcohol, processed foods, sulphured dried fruits, table salt, white sugar, saturated fats, soft drinks and white flour. Also avoid food with artificial colours and preservatives.

Special foods with special properties for blood sugar:

Avocado: contains a sugar that depresses insulin production, which make them an excellent chose for people with hypoglycemia.
Cinnamon: has a lowering affect on blood sugar levels by reducing the amount of insulin secreted. Consume at least 1 teaspoon everyday!
Brewer’s Yeast: (1 Tbsp. twice daily) provides a rich source of the mineral, chromium, which has a glucose tolerance normalizing effect.
Soybeans and other legumes: (1 cup or more daily) Kidney beans, lentils, black-eyed peas, chickpeas, and lima beans retard the rate of absorption of carbohydrate into the blood stream.
Onions and garlic: (1/2 a clove twice daily) normalize blood sugar regulation by decreasing the rate of insulin elimination by the liver.
Other blood sugar controlling foods include: berries (especially blueberries), celery, cucumber, green leafy vegetables, sprouts, string beans, parsley, garlic, onions, psyllium, flaxseed, lemons, oat bran, radishes, sauerkraut, sunflower seeds, squash, watercress.

That's Amore!

It really is love when you can make your favourite Italian meals at home with Healthy and Hearty alternatives.

It was so much fun last night at my "Healthy and Hearty Italian" Cooking class. Six women came over to learn how to prepare delicious that they could take home to thier families.

Italian can be made Hearty and Healthy by choosing the right grains for the basis of pizza's and pasta's. Choosing from spelt, kamut, brown rice, millet, quinoa, buckwheat flours is a start. There are many varieties available on the market for wonderful pastas that taste just as good if not better than a plain white pasta. The texture and the taste of brown rice pasta, if you haven't tried it, is so satisfying. Not only will you fill up because of the fiber and trace amount of protein, but you are also left not feeling bloated and overstuffed because it digests so easily (It is also gluten free!). The same goes for spelt, kamut and buckwheat pasta. They are a bit grittier but they add some depth (buckwheat is also gluten free!).

When it comes to pizza, it takes less than 30 minutes to make your own at home. So don't sit around waiting for it to arrive. Just have one of these whole grain flours on hand and mix it up with a little olive oil, honey, water and flaxseeds, bake it and top with your favourite veggies and you've got yourself a homemade pizza that tastes delicious - I promise!

One Italian classic dish that we ventured into last night was a Minestrone Soup. This was not your typical minestrone soup with a base of tomatoes and beef stock. This was a lighter version with a vegetable base and hearty root veggies. We then added some brown rice macaroni noodles and kidney beans to give it that Italian flare that we all love.

So it may take a bit of planning, but why not have your next Italian meal at home and love every bite of it!

New Age Minestrone

Ingredients:

1 Spanish onion, cut into large dice
1 tablespoon extra virgin olive oil
1 ½ teaspoon, sea salt
1 tablespoon dried oregano
4 cups filtered water or stock
1 bay leaf
1 butternut squash, peeled and cut into medium dice
3 parsnips cut into medium dice
1 sweet potato cut into large dice
3 ribs celery cut into large dice
1 large zucchini or two small zucchini, cut into small chunks
1 bunch of chard, cut into bit size pieces
1 cup soaked and cooked kidney beans (optional)
½ cup cooked macaroni brown rice noodles (optional)


In a small pot, sweat onion in oil with salt until soft.
Add oregano and sweat a few more minutes
Add water and bay leaf
Add vegetables in order given (squash, parsnips, sweet potatoes, celery, zucchini)
Turn up heat until water bubbles, then lower and simmer covered for 40-45 minutes.
Stir vegetables until squash falls apart.
Add in chopped chard.
Cover and simmer for 10 minutes.
Stir a few more times and serve.

*** For a smoother texture, simmer squash separately until soft (in 1-2 cups of water), and puree in food processor. Add squash to the soup for the last 10 minutes of cooking.

About Marni Wasserman

Hi! My name is Marni Wasserman. I am a Graduate of the Institute of Holistic Nutrition in Toronto, with a certificate as a Certified Nutritional Practitioner. I am also a graduate of The Natural Gourmet Culinary Institution in New York City as a certified chef. My focus is stemmed around whole foods. I am dedicated to providing individuals with a balanced lifestyle through natural foods. Using passion and experience, I strive to educate individuals on how everyday eating can be simple and delicious.

Why I created Fully Nourished:

I created Fully Nourished out of pure passion. After completing my holistic nutritional studies, I went straight to New York to continue to learn and pursue my passion of cooking, baking and preparing whole foods. I am now equipped with the proper tools and necessary information to educate people on how to become fully nourished through whole foods. My cooking classes demonstrate to people how to create simple and healthy recipes for everyone with varying health and wellness goals. Whether you want to learn about healthy eating or how to prepare simple whole foods or if you just want whole foods to compliment and overall healthy lifestyle - then I can take you there!

What I am passionate about:
I am completely, wholly and utterly passionate about food. Whole foods that is! I love anything that has to do with nutrition, the body and food preparation. I am also passionate about educating people. I love to show people how they can learn to eat healthy foods at home with simple and effective methods to prepare them. Teaching cooking classes is completely rewarding. I get the chance to meet new people all the time, answer questions and concerns they may have about specific foods or recipes, and the best part is watching people create delicious recipes and enjoying every bite of them!

What do I want to share with my clients:

I want to share my passion and knowledge with them. I believe that with passion everything else will follow. By sharing my knowledge about whole foods and healthy eating, my clients will gain a significant understanding of why I am so keenly interested in this lifestyle and chosen profession.

Get Creative and Make Food Fun!

In my recent Yummy cooking class that focused on Kid-Friendly recipes, the menu was designed with simplicity and creativity in mind.

Kids like to see what they eat, they like bright colours and sometimes different textures (depending on how fussy they are!!).

So when you are creating recipes for yourself or your children or any child for that matter it is always best to make the recipes full of colour and of course full of flavour.

It is important to get your kids involved in the making of simple recipes, because then they see what is going into it and if they have a part of it, they are more likely to eat it too!

So get creative in the kitchen and have fun!

Chunky Corn and Tomato Salsa

2 ears of summer fresh corn

1 tbsp grapseed oil

2 cloves of garlic

3 ripe tomatoes, chopped

1 pint of tomatillos (green tomatoes)

1/2 red onion, chopped

2 green onions

1 tsp cumin powder

1 tsp coriander

1 tsp chili powder (optional)

1 tsp honey

salt to taste

1. Shave the corn kernals off the ear of corn over a bowl.

2. In a medium saucepan, warm up the oil with the garlic for a few minutes, add the corn kernals and red onion.

3. Sautee for 5-10 minutes until kernal turn bright yellow and onions are soft.

4. In a small food processor, lightly puree the chopped tomatoes and tomatillos (so that they are still chunky).

5. Combine the tomato/tomatillo puree to the saucepan with the rest of the ingredients.

6. Simmer on low heat for another 5-10 minutes until all the flavours are combined.

7. Put Salsa into the fridge in a glass bowl for a few hours to chill.

8. Remove from Fridge and serve with Corn Chips or on top Sprouted Quesadillas!

ENJOY!

Made to Order

Yes it is possible, you can create your own custom made cooking class!

With a little help of a friend of mine, we organized a fun evening with a group of 7 women.

One of them was kind enough to extend her gorgious loft in downtown Toronto for this amazing night to take place.

The whole class was custom created-from the people selected to the menu designed! Of course there is always the option to bring your own wine.

This made for an enjoyable and alternative way to do a cooking class. What better way to spend an evening than to get together with a group of fabulous women, sip wine and learn how to cook new and exciting recipes and then sit down and feast on them afterwards?

Last night's menu of desire was asian inspired. Everybody wants to have a little asian experience in the kitchen - it is great for entertaining, the flavours are light and pungent and who doesn't want to know how to roll sushi or make the most delicious organic chicken teriyaki?

The group last night had the the chance to learn how to use some of the different condiments and ingredients that are used in asian-specific recipes. They also learned how to mix and match certain flavours to get just the right taste or texture and most importantly, they were introduced to some of natural products that are available for asian style cooking. This includes Tamari (wheat free soy sauce), Organic Toasted Sesame Oil, Brown Rice Vinegar, Bragg's Amino Acids, Kuzu (sea vegetable cornstarch), Umeboshi Paste (japanese pickled plums), Miso Paste, Tempeh and a whole range of different Sea Vegetables.

As you can see, there was a fair share of learning last night, a great deal of cooking and a whole lot of fun!

So if you don't know this already, this is an option for you too! Gather a group together, pick a date and let's design a class together!

Organic Chicken Teriyaki:

Ingredients:
Marinade:
4 cloves garlic, minced
Juice from ¼ cup peeled and grated ginger
2 tablespoons maple syrup
2½ tablespoons tamari
1 tablespoon umeboshi paste
½ cup apple juice

2 breasts organic chicken, cut into strips
¼-1/3 cup vegetable oil (grapeseed oil)
1 tablespoon kuzu dissolved in ¼ cup water or apple juice
1 bunch of broccoli florets, blanched
2 tbsp toasted sesame seeds

Procedure:

1. Cut the broccoli into florets and place into a pot of boiling water with salt for 1-2 minutes, remove promptly an immerse in cold water and set aside.
2. In a blender, combine first six ingredients with ½ cup water. Blend until smooth.
3. Slice chicken into strips of equal thickness.
4. In a medium saucepan, combine the chicken with the marinade (reserving a small amount of the marinade). Bring to a boil and simmer, covered for 5- 10 minutes.
5. Continue to pan fry chicken over medium and heat until golden on both sides.
6. After chicken is cooked, add dissolved kuzu to reserved marinade and stir in a small dish until well combined.
7. Pour the blended marinade mixture into the pan or wok with the chicken, and cook for about two minutes, until the liquid is thickened, stirring constantly.
8. Add the Broccoli to the sauce stirring until well coated and top with toasted sesame seeds.

They Deserve the Very Best!

Quinoa Surprise Salad

Parents always want to make sure that their kids have the best of everything. The coolest running shoes, the most high-tech video games, the trendiest clothing etc...So why skimp when it comes to their nutrition? I can't stress how important it is to make sure that kids are fueled with the right nutrients as early on in their life as possible. It becomes more difficult the older they get, as they begin to form unchanging and differing opions in their life - and when it comes to food, there is no shortage of personal preferences and aversions to foods that they just don't want to try because "I don't feel like it"!

If you train their palates to adapt to delicious foods then there should be any hesitation but to want to gobble up everything and anything you make for them. They won't even know the amazing nutritional benefits they are getting until they grow up and thank you for their good health and well being!

So the trick is to make sure that the foods you are preparing, taste just as good if not better than anything else they are eating. Even if that means sneaking in healthy ingredients into tasty recipes, they will never know the difference. Especially if you are making recipes from fresh whole foods, there should absolutely be no problem. Most recipes depending on what they are can be sweetened wih natural alternatives, bulked up with healthy fiber from natural sources and provide interesting textures and flavours that they have never experienced.

If you want to have delectable recipes like "Everything Cookies" and "Quinoa Surprise Salad" in your home then come and learn how to make a difference in your child's nutrition. You can guarentee that they will be saying "Mummy That's Sooo Yummy!"

Sweet Pleasures

I can't describe to you how much I love each and everyone of my cooking classes. It is so rewarding and gratifying to have a group of people come over to your house, talk about food, nutrition and healthy ingredients and then make some amazingly delicious recipes. Well last nights class was just that. I had seven wonderful girls come and join me in making some healthy and tasty desserts. In this class everyone learned about the natural alternatives that can be used to make your desserts more nutritious. I mean what could be better than making scrumptious desserts without guilt?

Yes, of course these dessert still have calories. They are foods....and all food has calories. But what is nice to know is that the calories in these desserts also come along with some nutrients - something you don't get with commercially baked products with white flour, processed dairy and refined sugars!

The other best part of hosting a cooking class is watching the group interact and connect together as they team up and make the recipe that interests them most and if not just helped along with a recipe to learn new techniques or how to use alternative ingredients.

So the end result was great, everyone's sweet tooth was fulfilled. How could they not be with "the best brownies I have ever tasted"?

It was truly the sweetest pleasure seeing everyone create these dessert recipes and enjoy each and every decadent bite. Is not only rewarding for me to have recipes that are successful in a cooking class but more importantly the gratification that is felt among my participants when they feel nourished with knowledge and wholesome foods all at once!

Delicious Desserts without Guilt!

How you ask?

Well all it takes is some education and a little planning. You just have to fill your kitchen with the right ingredients if you want to make simple substitutions to your dessert favourites. And guess what ...I can teach you how.

In this cooking class I will be outlining the different sugar alternatives that are available to you to use with ease. Not to mention their individual sweetness and subtle flavours. I will also be discussing whole grain flours flours that can be used rather than traditional white or now more commonly used whole wheat. These new whole grain alternative flours that can be used in your baked recipes, have some incredible health benefits and you can't even taste the difference!

Most importantly I will cover how baking can be done without any dairy. That means no milk, cream, butter or eggs. Baking can be done without these timely staples. It is really that simple!

You will now have more fun than ever while baking your favourite recipes!

So come and join me on Wednesday August 20th for a wonderful and delicious exploration of healthy baking at it's best.

Here is a recipe just to get your taste buds going....

Chewy Oatmeal Raisin Cookies

3/4 cup spelt flour

1/2 teaspoon baking soda

1/2 teaspoon sea salt

1/2 teaspoon cinnamon (you can do more...I always do!)

1/2 sucanat (natural form of sugar)

1/4 cup maple sugar

2 tablespoons maple syrup

1/4 cup applesauce

1/4 cup sunflower oil

1/2 teaspoon vanilla

1 1/2 cups rolled oats

1/2 cup raisins

1. Preheat oven to 350 F

2. Line two cookie sheets with parchment paper or silpats.

3. Mix together flour, baking soda, salt and cinnamon. Set aside.

4. Mix sugars, maple syrup, apple sauce, oil and vanilla together in bowl. Add flour mixture and stir until blended. Stir in the oats and raisins.

5. Let it sit for 10 minutes.

6. Drop by rounded teaspoonfuls onto the cookies sheets.

7. Bake for 12-14 minutes and let them cool for 5-8 minutes on cookie sheets then scoop onto a cooling rack.

8. Enjoy them with a glass a cold glass of Vanilla Rice Milk.!

Homemade Granola Goodness

Wouldn't it be nice to sit down to a bowl of delicious granola in the morning knowing you made it and that it tasted better than anything you bought in a store....well you can.

You could have come to my Breakfast Cooking Class to learn how, or you could simply find a recipe that suits your needs to make a batch of this golden toasted goodness.

But I will give you some quick tips to get started with.

First of all get yourself some good quality organic whole rolled oats. This will be your basis and substance to the recipe. Use sweeteners such as maple syrup, agave nectar, honey. Oils such as sunflower oil, coconut oil or organic canola oil. Then comes the fun part adding such things as almonds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, coconut flakes, apricots, raisins, goji berries....whatever you want! It's yours to enjoy. Just store it in a glass jar and it will keep for a good couple of months.

So really it is that easy to make granola at home. Then you don't have to worry that it is loaded with trans fats, processed sugars and other preservatives.

The Hidden Truth about Calcium!

Who needs a calcium supplement when you can get it from food! No, not from dairy ... but from plant based whole foods!

Learning about which foods have significant levels of calcium is crucial especially if you are concerened about your bones or current calcium intake levels. Unfortunately, I hate to break the news to you, but the Calcium that you think you are getting from a glass of milk, a cup of "low fat" yogurt or slice of cheese is not being absorbed into your body in a usable or beneficial form. In fact it is doing quite the opposite.

The truth is, dairy (especially commercially processed dairy) is extremely acidic to the body and especially to the bones. So when you consume any form of processed dairy, it is actually stripping calcium away from your bones rather than building on to it. So most individuals in North America, predominantly women could be responsible for thier own weakening bone conditions as a result of overconsuming commercial dairy. But not to fret, this can be taken care of and quite possibly reversed.

All you have to do is start consuming adequate amounts of Non-Dairy Sources of Calcium. These sources which come from plant based foods, are extremely bioavailable to the body and they taste great too!

So get your daily dose of greens in (chard, kale, beet greens, collards, broccoli and bok choy). You can steam them, blanch them, saute them, add them to soups, salads or grain dishes--you can even hide them in a smoothie. Consume nuts and seeds such as sesame seeds, almonds, pumpkin seeds and hemp seeds, all great sources of calcium, iron, protein and essential fatty acids. Other hidden but rich sources of calcium include tempeh, avocado, parsley, figs, carob, beans and legumes, salmon and quinoa.
So do what you will, but you can avoid taking expensive supplements and consuming commercial dairy and simply get your calcium from nature. Your body and your taste buds will thank you!

Recipe:

Parsley and Scallion "Butter" with Steamed Greens
This recipe is inspired by Anne Gentry owner of Real Food Daily (Vegan Restaurant in Los Angeles)


Ingredients:

1 bunch of greens such as kale, beet greens, collards, swiss chard, bok choy or spinach

1 ½ cup fresh scallions, chopped
1/2 cup tahini
1/3 cup fresh parsley
3 tbsp lemon juice (1 lemon)
1 tablespoons umeboshi paste
1 teaspoons minced peeled fresh garlic

Procedure:

Steam greens and rinse with cold water to maintain brightness.
Combine all ingredients of "butter" in a food processor and blend until creamy and smooth.
Transfer the spread to a small bowl.
Cover and refrigerate at least 2 hours and allow flavors to blend and the spread will become slightly firm.

The Humid Effect on Baking

Well it is true, you will never get the result you want in a baked recipe when there is moisture in the air.

I was preparing my weekly batch of Spelt Blueberry Banana muffins, same ingredients each week in their proper amounts but the outcome... not the same. They just didn't want to rise. They normally have this nice little peak in the very center, but not this time. I must mention however, that the slight moisture in the air, brought about a very moist and tender muffin. So the taste, was delicious---they were just a little flatter and smaller than my usual batch. So really you can't beat the heat, when an order comes in, its got to be done. Just be aware that your muffins may not "muff" up like they usually do when the air is wet.

Who knew rolling sushi could be so simple?

Everybody loves going out to eat Sushi. But wouldn't it be nice to make Sushi at home? Well those participants who came to join me last night for the AMAZING ASIAN cooking class, had the chance to do just that.

There is such fear around making sushi. People seem to think that it is so difficult and tell themselves, "I can't do that"! Well I will tell you what, you can! Also nobody thinks that sushi can taste that good if it's made out of brown rice...wrong again!

So let's go through the steps and simplify this for you.

All you need is a Bamboo sushi mat (approximately $2.00), some short grain brown rice, thinly sliced veggies of your choice (carrots, cucumber, avocado, scallions, mushrooms etc...) Nori (seaweed) sheets, water to dip your fingers in and a sharp knife. You can even add your own condiments such as yellow pickled ginger and wasabi.

There really is no skillful technique, just some practice. All you need to do is place the nori sheet on the bamboo mat vertically, spread the rice out on the nori filling it out abot half way or more, place your veggie strips in a line across the middle ...and then get ready to roll. Wrap the bottom layer over itself with the bamboo and give it a tight press on each turn and go all the way through until you have one rolled up sushi log. Then sliced it up into 8 little bit sized pieces.

And there you have it, Sushi at home. This was definitely the highlight of last nights class. Everyone was amazed at how simple it really is to make healthy vegetarian sushi at home.

Sensational Summer Cooking Class - A True Success

I really do love to cook - but I love teaching people how to cook even more!

My new series of cooking classes have started off great!
A wonderful group of five lively and lovely ladies joined me for a wonderful evening of delicious summer recipes.

Everyone was greeted with a fresh glass of ginger-goji berry lemonade and then sat down to watch a demo of a creamy guacomole being prepared with fresh green garden peas, to be dipped in by organic blue corn chips. This is a delicious and nutritious twist to a traditional guacamole recipe. The peas add some depth, flavour and some good quality protein as well! The bowl was empty within seconds.

We then got into a discussion of the natural and fresh ingredients that were going to be used in the class. Everyone had questions to be answered.

Most questions were stemmed around what the difference is between some conventional ingredients such as soy sauce and sugar and what the natural alternatives were that we would be using in this class.

So I did my fair share of explaining that Tamari is a naturally fermented source of Soy Sauce that does not contain any wheat or additives. The sources of sugar we used in the class were either brown rice syrup, maple syrup or agave nectar, which are all from natural plant or food sources. Whichs means they contain some vitamins and minerals that would not be found in traditional white sugar. It was also pertanent to mention that brown rice syrup and agave nectar do not spike blood sugar levels as rapidly as processed sugar does.

It is always so great and rewarding to educate people on basic things that they can take home and bring into thier own cooking and daily eating. There are so many questions around food, and I am always more than happy to bridge this gap, and make clear what is confusing.

So the evening carried on with everyone making one of the many recipes that were to be prepared in the class. Everyone got to choose between making either: Tangy Thai Lettuce Wraps, Apple-Fennel salad with a Lemon-Thyme Vinaigrette, Quinoa Tabule, Green Beans with Hazelnuts, White Bean Dip with Dill, Citrus Tempeh Skewers or Creamy Lemon Tarts. A tough decision to make, I know!

But everyone chose the recipe that made them eager and excited to prepare .
The recipes turned out fantastic and everyone learned a new technique or two to make things easier for them in the kitchen, whethter it was how slice fennel on a mandoline, processing quick dressings in a blender or vitamix or blanching broccoli to get crisp and tender floret, everyone got something helpful and useful out of the class.

Then after two hours of fun in the kitchen, we all sat down to enjoy the wonderful sampling of all the recipes together, plus there was plenty of leftovers to take home!

After such a great experience, I am really looking forward to my next upcoming summer classes and I hope you can make it to one of them!