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. 

lesliebeck.com

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. 

www.authoritynutrition.com

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: 

gojiberriesblog.com

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

perrysplate.com

            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

coconutoil.com

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. 

Veggies in Central, Spreading the Red, White and Blue

       Another hidden grub stand above the concrete jungle of Central Hong Kong. VeggieSF is a destination for nostalgic reminisces of San Francisco back in the late 70's - early 80's where I would expect greasers sporting leather jackets walking around with their girlfriends eating a hamburger with fries. Instead, VeggieSF serves only the hungry herbivores of the 21st Century who are capable of finding it in one of those high-rises full of restaurants on Stanley Street near Lan Kwai Fong.
         Looking out the window I see very tight spaces in between other surrounding buildings instead of the Bay Area skyline, now that's Hong Kong for you. The decor is pretty, yet jam packed with memorabilia like Betty Boop figures, books, teas, and display cases full of antique-like jewelry boxes.
           The menu was a juxtaposition of modern day specialities on an oldies diner format, which was quite creative. They tooted their mysterious dressing which could accompany many of their salads, which may be a little presumptuous that their customers would not ask what it was before ordering it. 

                A selection of salads like Gado Gado and some pastas were talking to me. In the end I opted for a beet burger, which came with pumpkin and potatoes wedges alongside a small salad. My friend had the Stinky Truffle which was similar to a pesto pasta with mushrooms with truffle oil and basil. The portions were adequate and I left satisfied. Reservations are a must since the restaurant closes at 10pm and I believe the dining allowance for us was 1 and a 1/2 hours before we had to return the table. I also would not come with a party more than 4.

       Psuedo Nutritional Analysis: There are many misunderstandings when people go out for vegetarian because they believe they are consuming less calories. I can tell you that is a myth since the amount of cheeses, oils and carbohydrates may equal or be more than the portions at a regular restaurant. The key is portion control and if more than 1/4 of the plate is full of carbohydrates with no sight of protein or vegetables, you may re-evaluate your choice or save 1/2 for later. Refer to Choose My Plate for extra tips on eating out. 

A Cooking Class with Craft Beer: Healthy Summer Fun!

          This past Friday, Brown Rice Meets the Pearl had officially kicked off its first cooking class and it was a success. Details can be found here under the event of June 28th, 2013. All 24 participants completed the task of mixing and mingling while getting their hands dirty with building dishes from recipes provided. 
          The idea was to pair the food we made with the craft beer chosen by Americraft Imports. I wanted 3 beers that would represent me as well as complimenting the dishes that were on the menu that night. Guests were greeted with a tangerine wheat beer of Lost Coast Brewery from California, where I happily spent 5 years by the southern cliff sides embraced by the arms of my university. While people filed in, they got to form their own wholegrain mini burger buns made from Julian Hard Apple Cider with the dough that had already been risen once. We waited for a second rise before baking them in the oven for our herbed burgers later on that the evening. 

         4 groups of 6 people gathered around and each had a different task. A small demonstration began then one group was in charge of making the tomato salsa, a second was to make guacamole, another created the mango salsa and the last group mixed 2 different salads, which included a quinoa salad and a apple, carrot and cabbage slaw. These dips and salads paired well with the second beer, which was the Kona Big Wave Golden Ale and also with some of the whole wheat pita chips provided. The cabbage slaw is to be saved for eating with the fish tacos we all had a hand in making as well. I also whipped together a beer vinaigrette with reduced Anchor Steam amber ale. 

       After the appetizers, we had a chance to make our own thyme-rosemary mini burger patties topped with melted gruyere and beer caramelized onions as well as fresh chimichurri catfish tacos placed on skewers then baked before landing on tortillas with the cabbage apple and carrot slaw. 

      

         There was a period for the enjoyment of the food, meeting new friends and hanging out on the outdoor terrace while finishing the 2 beers we had so far. I gathered everyone together once more for the demonstration of the dessert and the presentation of the last beer of the night. The last beer was from New York, again a place where I was enveloped amongst the bustling food scene while finishing my graduate studies. The He'brew Genesis Dry Hopped Session Ale, I thought, would go well with a freshly made frozen yogurt of pineapple and kiwi served in a sugar ice cream cone. 

    

       The menus for this cooking class were based on the guidelines of the US Department of Agriculture's "My Plate" module and recipes will be given upon request if you were interested in receiving a copy. I hope everyone had fun and will stay tuned for other future events brought to you by Brown Rice Meets The Pearl. Thank you for all your support and see you soon at my next event. Many thanks to Spark Studios, Virginia and Yoshiko for the event space.