Affordable Italian Sandwiches for the High-End Shopper

     A grand opening this week for the Italian sandwich shop, Panino Giusto, on the 3rd floor of the IFC Mall in Central, HK. I was lucky enough to be one of the first to sample some of the small plates and panini that they offered at their accommodating "sidewalk" seating area overlooking the grandiose Kowloon skyline.
        The proscuitto replaced designer dresses hanging off racks from the clothing store, which used to occupy this space. Instead of lavish pieces of couture, the expected norm at IFC, there's an edible display of custom cured pork thighs fresh from Italy, which will not cost you an arm and a leg.  

        There are no doubts that this Italian Panino joint would captivate such a following on its opening week in a place like Hong Kong, where jaded locals have no problem seeking the best new grub for their eager taste buds. Panino Giusto intelligently chose the "Golden Week" to premier its menu here, they will undoubtedly attract many visitors spending their holiday, ready to sample quality food. 
      Customers are to order their meal at the counter and find a place to sit waiting for their food to be served. This is an efficient system proven to work well in a busy city like ours. 
      Among the plates I've tried at Panino Giusto, the most aesthetically pleasing ones had to be these beautiful mozzarella knots served with tomatoes in olive oil and the beef carpaccio dish.
          The sheen of the mozzarella made my mouth water as I cut into it with my knife. The tomatoes provided a balance of acidity to match the cheese, though more salt on the cheese would have lifted this dish a little higher. The flavours of the beef carpaccio worked really well with the lemon dressing of the artichoke salad it came with and the shavings of Parmiggiano Reggiano provided a savouring complexity to this dish. I really enjoyed how thinly sliced the cured beef was.  
       For under 100 HKD, you can sample all their prime cold cuts,  a mixed plate complete with toasted bread and a spread of Mortadella, Proscuitto di Parma, speck and Proscuitto di Praga. Each different in flavour, texture, and colour. Their careful selection of meats really does shine through with this plate. 
     As for their panini, the Tartufo was my favourite, not only because I'm a big fan of truffles, Brie is also up there on the list as well. Arugula was a good choice of green to give it a splash of peppery freshness. Having been a sandwich shop for over 30 years, I think Panino Giusto has mastered the art of sandwich-craft unlike any other institution complete with an academy to train their staff to the become the best sandwich-teers of their generation. 
       Their Toast Della Casa, a Milanese style tuna melt with Parma Ham reminded me of my years in University getting a tuna melt on the run between classes. That first bite of warm, crunchy toast while the melted fontina cheese and tuna mixed in my mouth brought back good memories of my juvenile years as a student. 
Last, but definitely not least, we were given a slice of tiramisu when we didn't think we could fit more into our stomachs. Who could really say no to a "pick me up" such as this one where the mascarpone was ready to be spooned off the plate into our mouths.   This is when you go, "OK, I'll not eat anymore cheese this month and run to the gym for a quick workout right before I go to work tomorrow." Sharing is caring, my rule is never to eat dessert without someone to share it with you. Thank God, there were 4 people to indulge in this fluffy pillow of caffeinated mascarpone cream cheese and lady fingers. 
          Pseudo Nutrition Analysis: The simplex carbohydrate and saturated fat content of this meal is undoubtedly high from the bread, cheese and cured meats, but as this was an indulgent meal for me, I couldn't emphasis more on portion control and the idea of having friends and family with you to try out new places. That way you will be able to eat less of the calorie dense foods while tasting many options on the menu and finding a more filling, yet lower caloric dense food like mixed greens or vegetables for yourself. Again, having a balanced diet goes hand in hand with having a balanced lifestyle of routine physical activity. With the weather being so beautiful lately, do not hesitate to take your exercise routine outdoors absorbing more vitamin D when the sun is not shining at its brightest. 

Spice Up Your Life!

Spicyvines.com

          Spices are an essential component to my kitchen and I've been in search of spice stores around Hong Kong to help me replenish my drawers when I run out. Not only do spices add colour and flavour to your food, but the many health benefits that they provide to your body can help decrease your blood pressure while saving your kidneys from overworking. Replacing some of the salt you normally put in your food with more spices can decrease the chances of disease as well as providing you with a more colourful life. 

foodmatters.tv

         Seasoning your food with the right spice can really make a difference to the flavor and aroma to the dishes you prepare. Especially when you want to watch your salt or sodium intake, spices can give you the benefits of the polyphenols and antioxidants while increasing the level of complexity in your food. My kitchen does not feel right without some cinnamon, turmeric, coriander seeds, paprika, saffron and ginger.

Natures-health-foods.com

        People started using cinnamon centuries ago with savory dishes and it has made its way into many dessert recipes. It used to be a symbol of wealth when one can afford to buy such spices from the east, but now as a widely available spice, you do not have to hesitate to sprinkle cinnamon on slices of apple, on your yoghurt, in your oatmeal or even on a piece of toast with some peanut butter and honey. 

            I've recently had some amazing Moroccan lamb shoulder Tagine at Rachel's Kitchen with a hefty amount of cinnamon, which gave this dish its lovely character. I suggest you try it with chicken as well. Cinnamon has been studied vastly among the diabetic population because it has an affect on the glucose regulation in the body. According to the International Journal of Preventative Medicine, cinnamon has a hand in decreasing fasting glucose readings and can even decrease body fat, BMI and triglyceride levels. I use a cinnamon stick as a stir stick in my tea, it will give you lasting aroma for up to 5-6 hot water refills. 

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           A very yellow tuber, Turmeric, has been quite the center of attention because it's been attached to Alzheimer's Disease and other degenerative illnesses due to its antioxidant and anti-inflammatory effects from the curcumin in this spice. 

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             In 2012, a research study published in Ayurveda mentioned how patients suffering from Alzheimer's disease and Dementia had significantly improved symptoms with a decrease in their burden on caregivers and were able to recognize family members after a year's supplementation of Turmeric without any adverse effects. India has one of the lowest percentage of people affected by Alzheimer's Disease over the age of 65 where turmeric is a staple food. I am often left with yellow stained fingers while marinating meats and using turmeric powder in fried rice, but the health benefits totally outweigh the staining power of this spice. 

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        Saffron, the precious red pollen from a flower gives a royal orange tinge to many dishes; a famous one includes the Spanish Paella. 

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        I remember having the most scrumptious paella in Barcelona with one of my best friends Leonie - a lasting memory that will be forever implanted in my mind as one of my first experiences with saffron. With its very distinct aroma and taste, it cannot easily be replaced with anything else. 

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        This spice has also been studied to have effects on maintaining cardiovascular health. The Journal of Tehran Health Centre has published an evidence-based review about the effects of saffron on lowering cholesterol and keeping blood vessels healthy with its anti-inflammatory properties. Also with benefits of powerful components like carotenoids in saffron, it can provide medical benefits such as protecting our eyes from age-related macular degeneration. 

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            Saffron has also been studied to reveal appetite decreasing effects therefore, benefitting people struggling with their weight, helping them eat less. What more can you ask for in a spice that provide a beautiful colour to your dishes, gives good flavour and keeps you fit! 

holisticdad.net

             I cannot leave out ginger in many of the Asian dishes that I love, especially with seafood. Along with its anti-microbial,  antioxidant and antiemetic abilities, ginger has also been linked to cancer prevention in the Critical Reviews of Food Science and Nutrition published in 2011. It is great in curries, teas and even in desserts of all sorts. 

            In Hong Kong, spices are not so difficult to come by, it is a matter of knowing where to find them. After moving to Sai Ying Pun, I've discovered Spice Box Organics on Third Street where they carry a smorgasbord of organic spices and health products. 
What Spice Box may not have are some chinese herbs and spices that are seen in Asian cooking. In that case you may want to check out Yuan Heng Spice Co. in Tung Street, Sheung Wan. If there are specific Thai or other Southeast Asian spices that you are looking for, the small Thai shops near Wan Chai wet market or the ones in Kowloon City are the best places to shop at. I always find the best fresh lemongrass at Cheong Thai Food (HK) Ltd. 
       Happy Spice Shopping! 

Recipe: Homemade Granola

www.myrecipes.com

          Most commercial packaged granola are filled with simple sugars, white flour and butter, which do not compliment a healthy diet. I recommend making homemade granola if you want to control your sugar and fat intake. I consider granola a necessity since it provides ample amounts of fiber, vitamins, minerals and it also satisfies sweet and crunchy cravings. Granola is filled with a lot of good stuff, but too much of a good thing may be a bad thing especially when you buy it off the shelves at the market. It is although a fact that granola cannot become clusters without a sticky syrup like honey or maple syrup, but you can control the amount you put when you make this recipe at home. I'm all about knowing what you are eating, which is a good way to start a new food lifestyle. I've changed this recipe many times and there are many variations which have included orange juice or other dried berries, you can also create your own mix of nuts, sweeteners, spices and seeds. No one says you cannot create your own food:)  

Recipe: Granola with Almonds, Pumpkin Seeds, Flax Seeds, and Goji Berries

With Cold Pressed Coconut Oil, Honey and Coconut Palm Sugar

textbookmommy.com

Ingredients: (makes about 3 weeks worth of granola if you eat ~2 handfuls a day) 

Rolled Oats (not quick oats)   1 kg 

Raw Almonds                          100 g

Raw Pumpkin Seeds               100 g

Flaxseeds (dark or light)       100 g

Goji Berries (unsweetened)  100 g

Thechalkboardmag.com

Honey                                     1 cup

Water                                      1/2 cup

Coconut Oil                          1/3 cup 
                                    + 1/3 cup separated

Ground Cinnamon              4 Tbsp 

Sea Salt                                  1/2 Tbsp 

Coconut Palm Sugar           1 Tbsp

flax-seed.org

N.B.  Coarsely ground the flaxseeds with a blender or food processor before you prepare the recipe to assure the preservation of nutrients. You never know how long the already milled ones have been sitting unrefrigerated at the store. You should store whole grains, whole wheat and whole nuts in refrigeration to prevent the natural fatty acids from going rancid. 

Method: 
1) Preheat the oven to 160 degrees Celcius and prepare 3 baking trays. 

www.naturalone.org

2) In a large mixing bowl combine the rolled oats, pumpkin seeds, almonds, cinnamon, salt and newly ground flaxseeds (grinding instructions above). 
3) In a measuring cup measure the coconut palm sugar, honey, water, 1/3 cup of coconut oil together as the lighter density liquids will sit on top of the higher density liquids for easy measuring. 
4) Pour the liquid into the oats mixture and mix thoroughly until all the oats are coated and forms clusters. 
5) Spoon out the combined mixture onto 3 separate baking trays and bake in the oven for 15 minutes. Check on the granola after 7 minutes to make sure the oven is not too hot or else it will burn the oats. 
6) Take the trays out of the oven and use a spatula to mix the clusters of oats around for even baking.  
7) Return the trays into the oven rotating their places in the oven and bake again for 10 minutes. 
8) While you wait, divide the Goji berries into 2. 

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9) After 10 minutes the granola should look golden brown. Take the trays out and turn down the oven to 140 degrees Celsius.  
10) Distribute 1/2 of the Goji berries into the 3 trays and mix thoroughly. 
11) Return the trays into the oven, again rotating their places in the oven for 5-8 minutes until the Goji berries puff up and turn a lighter orange in colour. 
12) Take the trays out and combine all 3 into a shallow mixing bowl or tray. 
13) Drizzle the other 1/3 cup of coconut oil onto the warm granola and mix together. This should give the granola a sheen. 

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14) Mix the remaining 1/2 of the Goji berries. Wait until the granola cools down before putting it into airtight containers. 
15) Serve with yogurt, almond milk, milk, kefir, coconut milk or just eat plain as a snack. 



Pseudo Nutrition Analysis: 

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There are pros and cons to making such a big batch, you can always share it with friends and family. With the humidity in Hong Kong. it is best to keep the granola in small airtight containers. This granola incorporates a vaste array of vitamins, minerals, protein, medium chain fatty acids, omega 3 fatty acids, fiber and complex carbohydrates all mixed in with only honey and palm sugar. I have begun to eliminate the palm sugar and just been using honey even when this low glycemic index sugar gives the granola a really toasty aroma and flavour. I am very satisfied with just the coconut oil and honey. I chose Goji berries as the dried fruit because it is one of those berries that are high in antioxidants,  and not as sweet as other dried fruits. With baking 1/2 of the berries, the berries become toasted and crunchy and leaving the other 1/2 to be chewy and sweet. The rolled oats provide most of the fiber even when the nuts and berries all have some and the flaxseeds are a good source of omega 3 fatty acids. Other than providing flavour and aroma, cinnamon is a spice that has been studied vastly to show a significant effect on glycemic control, according to a studied published in the International Journal of Preventative Medicine in 2012. This means cinnamon intake can help decrease fasting blood glucose, body fat mass, and triglycerides for those who are dealing with type 2 diabetes. 

My Granola :) 

             I love starting my day with a handful of this good stuff with almond milk or coconut milk and I save another serving for a snack in the afternoon. I can guarantee to get a good serving of fiber and essential fatty acids with complex carbohydrates as well as just enough simple carbohydrates to ensure sustained energy levels throughout the day. Refer to my coconut oil blog post for the benefits of coconut oil. It is such an easy recipe to follow and relatively cheap compared to store bought granola also with less fat and sugar. Just make sure you do not sit there with a whole batch on your lap, only half a cup a time. Portion control is the key to success.

A Midsummer's Night Dinner Date with Macedonian Wine

              As if it was a midsummer's night dream, a 5 course dinner paired with Macedonian wine just came and gone for Brown Rice Meets the Pearl's second food and wine pairing night. For the guests, it was an eventful night where the menu reflected on a lighter, less heavy aspect of the season combined with a Macedonian wine presentation from the wine maker along with a nutrition talk from me as a Registered Dietitian. 
          
            I have, once again, based my menu creation on the "My Plate" dietary guidelines of the US Department of Agriculture with some aspects of the Mediterranean Diet Pyramid, hence, the wine. I've always supported a lifestyle of eating and drinking in moderation combined with physical activity to achieve a good quality of life filled with joy and laughter. 

            A big thank you to the 20 special guests who were able to reserve themselves a seat, it was a great turn out with good company and 6 opened bottles of Macedonian wine from Vinci Pacific. I am sure everyone left with a satisfied palate and enjoyed the atmosphere of Rachel's Kitchen, an innovative lifestyle studio and also is where I currently assist in all the teaching components of the classes that occur in this space. 

             The evening began with an amuse bouche of a cold gazpacho soup with a tangy shrimp salad of avocado, and a trio of brightly coloured bell peppers. The soup was made with summer tomatoes, cucumbers and red peppers. It was a refreshing start to invigorate one's appetite. 

          I presented a beetroot salad for the appetizer. In my opinion, I believe beetroot to be one of the best root vegetables from its array of antioxidants, colour, flavour, sweetness and fibre content. The ability for it to be paired with so many fruits and vegetables places this red gem at the acme of my vegetable pedestal for its multifaceted properties. This salad was comprised of beet purée, roasted beets, feta cheese, Gala apples and a vinaigrette made from apples, shallots, apple vinegar and olive oil. The beetroot easily accepted the sour apple vinaigrette and the feta cheese balances out the sweet and sour properties of this salad. I do very much consider this a highlight for the night. I enjoyed preparing and plating this dish as much as my guests enjoyed ingesting it. 

             As a mid-course, I offered a 7 mixed grain Macedonian Chardonnay mushroom risotto, which fulfilled approximately 1/2 of one's recommended daily dietary fibre intake. The duo of mushrooms were dried Porcinis incorporated into the risotto and topped with sautéed fresh Hon Shimejis from the market. A dollop of porcini foam finished the dish off. I also happened to be a good sport and went around to shave fresh Parmigiano Reggiano onto my guests' plates upon request. 
       
                         The guests had a choice between fish and chicken for their main course and I had so much fun preparing these dishes mainly because of its colours. Rachel's Kitchen was equipped with all the gadgets a chef needed to prepare a sous vide chicken breast to perfection. This juicy piece of poultry was adorned with carrot puree, roasted summer yellow and green zucchinis and a drizzle of black truffle sauce. I also managed to find time to dehydrate vegetables for garnish. 
            The baked catfish was complimented with purple sweet potato purée and roasted summer baby carrots. A nutless pesto was created from basil, cilantro, parsley, lemon juice, garlic and olive oil for the sauce. The green herbs accentuated the purple and orange of the supporting root vegetables. 
         




               As for dessert, I cannot help but utilize red wine to create a mixed berry sorbet, which sailed along a ramekin of dark chocolate soufflé garnished with candied orange peel and balsamic reduction with mint leaf. A "V" shaped vanilla tuile was attempted to pay tribute to Vinci Pacific for their masterful choice of wines for my dishes. 

          I cannot be happier to have met very nice people and enjoyed wonderful Macedonian wine. Thank you for those who helped organize, plate and clean: Kristijian, Ivy, Cecilia, Bill and Rachel. Also gratitude to Dalal and Judy for spreading the word. Please stay tuned for a next event organized by Brown Rice Meets the Pearl! 
           

Coconut Oil Is In The Spotlight

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            One question I've been asked many times lately is: "Why is coconut oil suddenly good for you, wasn't it a bad oil in the past?" The Earth may be round, but things do change, and that is extremely prominent, nowadays, with the improvements of technology in research and development. Coconut oil is one of those things that have evolved to become better and better by changing how it is made because it is no longer hydrogenated. You should have known from all the news circulating around the process of hydrogenating oil making it a trans-fat, which raises bad cholesterol, lowers good cholesterol and increases your chances of heart disease. 

health-care-org.blogspot.hk

North America has been following the coconut oil craze for a few years now and Hong Kong is now on that wave. In a recent New York Times article, Thomas Brenna at Cornell University says past studies gave coconut oil its bad reputation because they were done with partially hydrogenated coconut oil not with the virgin form we see now. 

Can Coconut Oil Help You Lose Weight? 

tcmguideweightloss.com

Although the new dietary guidelines suggest that less than 10% of your daily intake should comprise of saturated fats, which coconut oil is mainly made of, but not all saturated fats are considered equally bad. Since coconut is plant based, it is naturally cholesterol free, unlike animal fats. Although it is solid in room temperature it is mainly made of medium-chain fatty acids (MCFA), which is lauric acid in this case. In 2009, a study published in Lipids illustrates that coconut oil seems to reduce abdominal obesity, lowering waist circumference in women without elevating cholesterol levels.

How Coconut Oil is Processed Now? 

wakeup-world.com

There are 2 main methods of producing coconut oil, the wet process and a dry process where there are 2 ways to exercise the dry method and 3 ways for the wet method. 
A) Dry Method 
1) Expeller Cold Pressed (<170 degrees F) - fresh coconuts are dried with hot air within several hours of shelling and then cold pressed.  
2) Refined Hot Pressed (<220 degrees F) - Sun dried or fire dried coconuts and then pressed, refined, deodorized and bleached to remove flavours and aromas.

made-in-china.com

B) Wet Method - fresh coconut meat is made into milk first
1) Centrifuged Cold Pressed (<113 degrees F) - milk is centrifuged within several hours of shelling and the oil is removed. This is the true raw oil.
2) Centrifuged Hot Pressed (140 degrees F) - milk is heated and centrifuged and oil is removed after several hours of shelling. 
3) Fermented (Ambient temperature) - milk is stored for 10-24 hours until the water portion is fermented and the oil on top is skimmed off.

Which Type of Coconut Oil is Better?

guardian.co.uk

The cold-dry expeller pressed, and both the wet centrifuged cold and hot methods will produce virgin coconut oil, but the oil properties are different, since the temperatures vary when the coconuts meat is processed. In a 2009 study published in the Canadian Journal of Physiology and Pharmacology, the polyphenols in wet pressed virgin coconut oil showed higher antioxidant properties and can lower cholesterol more effectively than dry pressed coconut oil. 

seattletimes.com

Another study published in the journal, Clinical Biochemistry in 2004 also illustrated that wet pressed virgin coconut oil was better at lowering triglycerides and LDL cholesterol (bad type) and elevating HDL cholesterol (good type) than dry pressed coconut oil.  Even though wet-cold pressed coconut oil may be more expensive, it is indeed a healthier option than refined selections. 


Coconut Oil For Your Bones
A 2012 study published in the journal, Evidence Based Complement Alternative Medicine, suggests that virgin coconut oil is effective in preventing bone loss and maintaining bone structure. 

Coconut Oil For Your Skin

howdoesshe.com

Indeed coconut oil is used in many beauty products since it is a good moisturizer, but it may be more than just a moisturizer. In 2010, Skin Pharmacology and Physiology published a study to suggest that treating wounds with virgin coconut oil decreased healing time due to a higher turnover of collagen. 

Cooking with Coconut Oil

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You can substitute coconut for regular cooking like sautéing. For baking, you can basically use coconut 1:1 for what the recipe calls for. You can even substitute coconut oil for butter for some flaky crusts when you put it in the fridge to harden up a bit. Since the smoke point of coconut oil is around 350 degrees F (177 degrees C), a little higher than extra-virgin olive oil, I would not bake/cook anything above 175 degrees C with it, which is perfect for cakes and muffins. Cooking with coconut oil leaves a slight coconut aroma to your dishes, which some people may take some time getting used to. 

Eating foods in moderation, controlling portion sizes and routine physical activity are keys to a healthy lifestyle. Healthy oils are a part of a balance diet, but there are still ~9 calories in a gram of fat. I am only stating the facts I see about coconut oil, but it does not mean I am telling you to throw away the other good fats like olive oil, which goes well with your pastas and salads or grapeseed oil and avocado oil with high heat cooking, since they have a relatively higher smoke point.