Meet Elizabeth, winner of Jovial’s Tuscan Dream Sweepstakes

Yesterday, we introduced you to Carol and now we want you to meet Elizabeth. We think Elizabeth is truly a lucky winner, considering that her name was randomly selected out of more than 15,000 entries to our Tuscan Dream Sweepstakes. She will also be traveling to Lucca with her sister, just like Carol.

My Tuscan Getaway entry was submitted with the same wishful thinking that most people have when they enter a sweepstakes…the divine hope that it “could be” me and the thought that “oh well, it can’t hurt and I really have nothing to lose!”  I remember briefly dreaming of what it might be like to vacation in Italy and casually cook amazing food side by side with the Aherns whom I respect a ton. I recall I was very excited about my Jovial order I had just placed, joyful that I had found delicious pasta that was gluten free, easily available and had been recommended by one of one of the most scrutinous and admired gluten free girls around, Shauna.  My sister and I have been gluten free for over 6 years with many family gatherings (which always center around food) being “rearranged” to accomodate our gluten free status.  Our family LOVES to cook, we spend a lot of time at farmer’s markets, reading cookbooks and recipes, and talking about food.  We were raised by a bright and warm-hearted “foodie” mom who loves to garden and share delicious healthy food.  She taught us that fresh, high quality ingredients make all the difference.  This getaway is a dream come true…as a single working mom I would NEVER have been able to make anything like this happen and for my sister and I to share this together is a once in a lifetime opportunity!  We are over-the-moon excited and can’t wait to experience all that Tuscany, Jovial and the Aherns have to share.

Meet Carol, winner of Jovial’s Memory Contest

We were so excited to learn more about Carol and find out that her great grandfather actually was from Lucca.  We thought it would be nice to introduce her to all of you as well.

 

Having the opportunity to share one of my many food memory stories was the perfect venue into an extraordinary trip tailored to, what felt like, a customized trip just for me.  My great grandfather was born in Lucca and seeing the pictures of the villa, the surroundings and especially the kitchen, I knew it would in fact be, a “Tuscan Dream” come true to be there.  As is always the case, going anywhere is stressful because of my food allergies, however, even that was not a concern.  The support I had from family and friends who also wanted me to go was absolutely overwhelming and is something I will never forget.  With me on this very special trip will be my sister, Annette.  Being fortunate to have had four Italian grandparents, we are excited to see where the wonderful traditions that we once had, came from.  Last year we lost our mother after a very difficult, long and debilitating physical journey.  Winning this trip was as if she single handedly orchestrated this all to happen with the angels at her side for both of us.

 

More about the Trip to Italy

Last night, my husband and I were putting our two daughters to bed when our 11 year old told us that three friends in her class were going to a 6-week ski clinic at a nearby mountain. She said, “That would be fun mom, I would like to go too.” She told us that the clinic runs all day and the kids have to be there by 9am. Last week, they took a bus and one father accompanied the group. They were so tired after their day of skiing that they fell sound asleep on the bus ride home, even the father. 

All day, I thought. I know my husband was thinking the same exact thing, not that we were worried about her being out with others on her own. All day meant she would have to eat out with others and she is allergic to eggs, milk and has gluten sensitivity. That makes us a special family and when you add my allergies to tomatoes and sesame seeds, it becomes a challenge to eat out. I am sure a lot of you know what I mean, seeing how many e-mails we get with moms asking about allergens for their children.

So, as many of you already know, we had a contest and sweepstakes that ended in December, with a chance to win a trip to Italy cooking with Shauna and Danny, the Gluten Free Girl and Chef. We have now opened the doors to anyone who would like to book a room and join us in Lucca in May. So, if have ever dreamed of traveling to or back to Tuscany, this trip might just offer the piece of mind that you need when venturing out with serious food allergies or Celiac Disease. We promise an authentic time in a beautiful place, time together with others who share some of the same dietary inconveniences that many of us live with. Many of you have been calling with questions and we know this is a decision that needs to be thought through very well. Here, we share more details.

Q- How far is the villa from the airport?

A- The villa is located about 45 minutes away from the airport in Pisa Galilei or roughly a 3.5 hour drive from Milano Malpensa or Rome Fiumicino Airport.

Q- Is the villa within walking distance of shops?

A- The villa is situated in the hills above a small town where there are shops and restaurants. The town is not touristy, so you can take part in typical life in Italy when you are there. You can walk to town in less than 15 minutes or just drive down the hill. Many villas in Tuscany are often located at the end of long dirt roads that are very steep or in remote areas. Our villa is very easy to get to, convenient and beautifully maintained. The closest city is Lucca, which is less than a 15 minute drive from the villa. Many people say Lucca is their favorite town in Italy because it is a smaller city that offers a lot, yet can easily be visited on foot. It is much less touristy than Florence or Venice, so you can get a better feel for life in Italy.

The beautiful city of Lucca is nearby

Q- How will you ensure the food is gluten free and what about if I don’t have to eat gluten free?

A- We have rooms in two houses, the villa and the dependence. The villa kitchen is designated completely gluten free and will be thoroughly cleaned and ready for our guests, even sporting a brand new toaster! This is where Shauna and Danny will be cooking three gluten free meals in the afternoon, with dinner afterward. The dependance will be designated the wheat kitchen, with most options being made from einkorn wheat.  Breakfast will be served in both places and guests can choose their preference. We allow use of the kitchens when the cooking classes are not in session and there will be simple rules to follow when you get there, meaning basic respect for others. Each guest will have his own space in the refrigerators and pantry if he or she wishes to purchase food for meals at the villa.

Cook your own gluten free meals in the villa kitchen.

Q- Is the villa organized like a hotel and will there be staff to answer questions?

A- The villa and the dependance are not hotels, they are comfortable, home-like settings. Although guests will have spacious rooms and a private bath, the living rooms, library, sitting rooms, etc. are common spaces. Employees of jovial will be staying at a guest house and will be available to answer questions and help out as needed. There is no hotel staff on the premises. The grounds are perfect for an early  morning or late afternoon walk and Paola, our pasta artisan’s daughter, is happy to accompany you. From someone like her who is local and has a long family history in this area, you can really learn a lot. When I was visiting last time, I learned that the guest houses, which are called the Lemon Houses, are called that because lemon trees were grown in huge pots, and because they would not survive the winter in Lucca, were moved inside for protection from the cold.

Q- Can I travel with a child?

A- Kids are most welcome, but call us before booking so we can choose a room most suited to your needs. There is a liberating feel to the abundant open space, a swing set, a warm pool and even chickens that kids will surely enjoy. Shauna’s house has a game room in the basement, so I am sure she would not mind sharing some toys.

So much beautiful space to walk around in the warm sunshine in May.

Q- What can I see near the villa?

A- Italy is a relatively small country, so there are so many possibilities. Here are some driving times to the closer places of general interest.

Less than 1 hour by car- Pisa, Florence, Pietrasanta, Montecatini Terme, Viareggio, Garfagnana

Less than 2 hours by car- Siena, San Gimignano,Le Cinque Terre, Porto Venere and the Chianti wine region

I still remember the first time I visited San Gimignano about 25 years ago. We arrived at night and just walked around for hours. I was really stunned by the beauty of this town and in the morning, when the sun came up, wow, even better.

San Gimignano, founded by the Etruscans in the 3rd century BC

Q- How many meals are included?

A-We will provide a large breakfast each morning and four dinners in the evening around 7pm, including three cooking classes with Shauna and one welcome dinner with our pasta artisans. The trip is six nights and seven days, so there are two nights in which dinner will not be provided. Lunches are not included, as we imagine most people will be out sightseeing in Tuscany. In fact, we will have a nice list of authentic restaurants where you can eat gluten free too.

Q- Are the prices per room or per person?

A-The prices are per room, so a double room (at $2,250) with two people costs $1,125 per person.

If you have additional questions, please contact Heidi at 877-642-0644 or write her at heidi@jovialfoods.com. Some of you already know how great she is to talk to!

Einkorn Wheat Berries are in!

We are now offering certified organic einkorn wheat berries exclusively through our online store. A wheat berry is the entire kernel which includes the bran, germ and endosperm. Unlike modern wheat, einkorn grows with a protective husk that must be removed before milling. Once the husk is removed, we do not polish or pearl the kernel, so you truly get a 100% whole grain product. Jovial einkorn wheat berries are grown on just one pristine farm, where we clean and package the grain so you are eating directly from farm to table. And what a farm it is! You can really feel good about where this product comes from- an area of Tuscany that is clean and where the rolling hills are stunning, just like a dream.

Einkorn wheat berries are similar to what some call farro, but farro is made from the emmer variety of wheat and our wheat berries are 100% einkorn. This gets a bit tricky because in Italy, they can call both spelt and emmer farro, so you cannot always be sure of what you are getting (Triticum Dicoccum for emmer and Triticum Spelta for Spelt). There are very big difference between einkorn, emmer and spelt. If you are interested in learning more details, we have more details on our website

Wheat berries can be used in a variety of ways and stay fresh in an air-tight container or refrigerated if you live in a very warm climate. They are a great ingredient to have on hand in your pantry because they provide convenient, super nutrition. Cook like brown rice, with no soaking required. Cooking time is roughly 30 minutes or much less in a pressure cooker. You can add a bit of butter, extra virgin olive oil, pesto, tomato sauce or tamari on top and serve as a nutritious side dish and important source of protein (9g per serving). Use them as a substitute for rice in risotto, using the same cooking method. You can also add them to a cold salad for added protein and fiber or cool them down and make a cold wheat berry salad with beans and vegetables. 

Crack the wheat berries in a food processor, blender or Vita Mix and use as bulgur in Tabouleh. One of our favorites ways to enjoy einkorn wheat berries is to crack and cook them like steel cut oats for a breakfast that will keep you full for hours. What a great way to start an important day of school or work. You can change things up by cracking rice and einkorn together, or adding other grains too. If you grind the berries finer,  you will have warm breakfast cereal that is similar to cream of wheat with oat bran all in one. Einkorn was eaten by the Romans in this very same way! A true breakfast of champions.

Grind the berries in a grain mill for 100% whole wheat einkorn flour. You will not be able to do this in a food processor, so consider that it is an investment to get a grain mill. If you do want to make this investment, do your research and consider getting very good equipment. We will not sell 100% whole wheat einkorn flour because once milled, the wheat germ quickly deteriorates and the flour can become rancid. Commercial millers often treat the whole grain flour with heat to stabilize the germ, but we do not believe in this practice. Our packaged organic einkorn flour is 81% of the whole grain, which is called high extraction flour.

 

You can lighten freshly milled 100% whole wheat flour by using a fine mesh flour sieve. This separates the larger pieces of bran that can used for muffins or to dust the top of a loaf of bread before baking. The sifted bran will look like this.

Below, you can see the difference of both types of flours mixed with water, each offering their own unique possibilities in your cooking. We are very delighted to offer this new product and will have new recipes soon! And for all of you eager to learn to make your own sour dough starter, we will begin next week. Thanks for supporting our efforts to bring back einkorn wheat. We believe wholeheartedly in our mission and we really need you.

An important reminder to those with Celiac Disease- einkorn is not for you because it does contain gluten. Some sites give inaccurate information saying it has less gluten, but that is not true. Einkorn has the same amount of gluten as regular wheat, it is just different but nonetheless, not safe for you. We have some new products in the works for people who are strictly gluten free, so stay tuned.

Italian Flatbread

Piadina is an Italian flatbread from the regions of Emilia-Romagna and Marche, typically made with wheat flour, lard, baking soda, salt and water. When it is cooked flat, normally on a terra cotta or cast iron griddle, it is called piadina. When it is rolled out, sfuffed and folded into a semicircle, it is called crescione. Piadina in Italy is typically eaten with Prosciutto, Ham or Salami with or without cheese and arugula. Crescione is typically stuffed with tomato sauce and mozarella or cooked greens.

Piadina is popular at the beach on the Adriatic Sea, sold by outdoor vendors that are easy to spot in striped white and green huts with outdoor seating or just take-out. Their menus now list all kinds of traditional and non-traditional combinations. This bread is different than a tortilla in that it is thicker and softer. Our recipe is made with einkorn flour, olive oil and a bit of yeast instead of baking soda. You do not have to add a lot of yeast or wait a long time for the dough to rise because you are not baking a loaf, which can be convenient. Both varieties, flat or stuffed, can be frozen in plastic bags and popped in the oven or toaster when needed. Needless to say, the pocket varieties are loved by kids and adults and are great for a fun lunch.

INGREDIENTS

1/4 tsp. (1g) active dry yeast

1 cup (220g) warm water

3 3/4 cup (465g) jovial einkorn flour, unsifted

4 tbsp. (50g) extra virgin olive oil

1 1/2 tsp. (10g)  sea salt

INSTRUCTIONS

  • Mix yeast and warm water in a large non-reactive bowl and let stand for 5 minutes. (ceramic is best)
  • Add olive oil and salt and mix with a large wooden spoon.
  • Add flour and stir with the wooden spoon until the ingredients are incorporated a bit. The best way to make einkorn dough is by hand and it is very easy to knead and will not become sticky, like it can if you use a standing mixer. If you want to use a mixer, follow the same steps and use the first setting to mix the dough. If you are doing by hand, knead the dough in the bowl until the water is well absorbed and the dough is formed, which takes just about a minute.
  • Cover the bowl with plastic wrap, a 100% linen cloth or an overturned plate if the bowl is sealed pretty well. Let stand for an hour.
  • Sprinkle a few spoons of flour over the dough and work with your fingers against the edges of the bowl to loosen the dough and place on your counter. Flatten the dough into a square with your hands and fold in each side and then knead back into a round ball of dough. Be careful not to use too much added flour unless your dough seems very wet.
  • Place back in the bowl, cover and let rest for one hour more.
  • Heat a cast iron skillet (recommended) or non-stick frying pan on medium heat.
  • Divide the dough into 8 pieces.
  • Take the first piece, fold inside the outer side so the fresher dough turns out and then roll in a ball by pressing down with your hands in a circular motion on your counter. Try not to add much more flour unless necessary. Flatten the ball of dough with your hands and use a rolling pin to roll out the piece to about a 6 inch diameter.
  • Place on the griddle with no additional fat added. The heat should be adjusted so the piadina cooks in 2 minutes or so on each side, but does not burn. You want small bubbles that turn golden on the first side. If you see large bubbles that have started to burn when you flip the first piadina, adjust the heat down. Once you get the heat perfect, remember the setting on your stove to make it easier the next time. On my stove, it is exactly half way.
  • Place each cooked piadina in a clean, 100% cotton or linen cloth in a basket and cover until ready to serve.
  • To make stuffed crescione, you must prepare the filling beforehand. You can cook chard, spinach or other greens with onions and garlic or use tomato sauce with oregano and mozzarella. Of course, the ideas here are endless and of personal preference. Just be careful that the filling does not have excess thin liquid because it can run out of the edges.
  • Roll the dough out in the same way as above, place the filling on one side being careful not to over-stuff or place to close to the edges (about 3 tbsp. of filling) or the filling will come out when you are flipping them. Fold the dough in a semicircle and pinch the edges together with your fingers.  Carefully detach the edges from the counter, transfer to the griddle and push down the edges with a spatula while you are cooking. You might want to roll out the first try on plastic wrap to make sure you can get them to the griddle with ease. Flip and cook the other side, then stand it up on its side to cook the flat surface that has formed at the fold.
  • The filling is hot, so let them cool for a few minutes before tasting, especially if you have included cheese that has melted.
  • Piadina stay fresh for up to two days, but need reheating in the toaster or oven. If you make a batch and want to freeze them, make sure they cool completely and then freeze.

Notes:

  1. We will begin posting more einkorn bread recipes, including sour dough bread. We have found the best way to work is with a kitchen scale in grams. In fact, we tested this recipe at least five times and using cups was not accurate. We finally used the scale as we normally do and then measured out the cups when we reached the grams we wanted. If you are serious about baking, consider a scale if you do not currently use one.
  2. This recipe is similar to pita bread dough. In order to make a pita instead of a piadina, follow the same steps, but roll out two circles  of dough at a time. Your oven must be preheated to 450º F, so very hot. Line a baking tray with parchment paper and transfer the pita to the tray and then place in the oven and bake for about 5 minutes. If you have never made pita before, it is magical to see them pop up so keep your eyes on your oven because it can happen fast.
  3. My parents used to make piadina on Saturday nights when I was a kid. This is one of my fondest memories. My father would prepare a dandelion green salad (my mom would pick them that day from a field) with garlic, lemon, olive oil and chopped anchovies and we would enjoy the piadina with prosciutto and dandelions. My mother would make extra dough and roll small pieces into balls and fry them, shaking them in a large brown paper bag to remove excess oil. She had a second bag waiting with confectionery sugar and we would give the fried dough a quick shake before eating. 

New Year’s Food Resolutions

It seems uncool in the media this year to make a list of New Year’s Resolutions, but we think it is important to think about the year that has passed, what we have learned from it and what we can do better now that a New Year has begun. It is important to set new goals for happiness and fulfillment and even if we are unable to achieve what we hope for, it is really the hope that will make good things happen. We share our thoughts on New Food resolutions for 2012 and hopefully, they won’t seem like revolutions to you.

  • If you are a meat or dairy eater, eat less or choose very responsibly. Yes, dairy too. What exactly is responsible when we talk meat or dairy- be extra careful with that. Grass fed can still mean animals never get out of the barn and are just brought bails of hay to eat. Better than corn fed, yes, but how about buying products from a farm where the animals actually pasture, get their feet to touch the earth instead of just concrete? It might take a bit of research and questions, but once you find a few good sources, you might also make new friends with a farmer doing honorable work. A starting point is http://www.heritagefoodsusa.com.

  • Fish is the last real wild food, so choose not to eat farm raised, even if it is organic. Get educated with the right fish choices, http://www.montereybayaquarium.org/cr/seafoodwatch.aspx, and try not to eat the same fish all the time. Experiment. If you don’t like oily fish, the best way to eat them is easy, just mix a handful of fresh chopped parsley, chopped garlic, olive oil and a cup of breadcrumbs together and then top the fish and bake in the oven. Fish cakes are yummy too because chopped herbs like dill, chives, thyme have antioxidant power and add great flavor.

  • Everyone keeps saying it, but seasonal fruits and vegetables really are better for you. The food distribution system is fairly new and before that, people had no choice but to eat seasonal and local. That can be tough in the colder months, but now we have the option of doing a bit of both. When vegetables are picked unripe and travel so many miles under refrigeration, what are we really getting for our money in the end? Get to know what is in season in your State, you might be surprised that there are still some Farmer’s Markets in the winter in colder places. http://www.fieldtoplate.com/guide.php If you cannot buy local, don’t stress about it, just be educated and mindful when you make choices at the store. Europeans shop differently, they don’t go shopping with a rigid list of ingredients because they have planned recipes, they make up the recipe after coming home with what looked good at the market that day. Be flexible and creative.

  • Don’t ever say or feel afraid of carbohydrates because they are going to make you gain weight. The trick to not gaining weight is to keep everything in balance and vary your diet as much as possible. If you eat two big portions of spaghetti with tomato sauce and no protein, yes, that is not a good choice. However, if you go heavy on protein and light on carbs, you are missing out on fiber and getting a lot of unhealthy fats that might cause other problems. If you are battling weight issues yourself and have tried different diets, make an appointment with a Registered Dietitian instead. Stop counting calories, just make each calorie count. We really like Ashley Koff’s nutrition plan, take a look. http://www.ashleykoffapproved.com

  • Give beans a chance, but not the canned ones. Dry beans are the one food that we has practically eliminated from our diets and that is a true shame. Dry beans are economical and easy to soak before you go to bed or before you leave for work and are ready to be cooked when you are. In farming, beans are used for rotation and add nitrogen back to the soil. Beans are one of the best foods out there, high in fiber, low in fat and full of protein. There are some great heirloom beans available too. http://www.zursunbeans.com If you think beans upset your stomach, it might just be because you eat canned, but adding spices like cumin, turmeric and coriander or choosing light color beans like canellini can help.

  • When you get hungry in between meals, reach for fruit first and then eat more if you still feel hungry. Eating fruit first keeps your sweet tooth in check. Decorating a plate makes snacking fun. Arrange sliced bananas, apples, oranges on a plate, try a persimmon topped with lemon juice, add dry fruit or nuts or a cookie or two. A sprinkle of cinnamon and sugar on top will satisfy that craving for sweets. If you have children, they will be overjoyed when presented with an artfully arranged plate of fruit for snack and they can even help creating a decorated plate for you too.


  • Eat less, eat better and waste not. Obesity now outweighs hunger worldwide. Until you travel outside of the U.S., you do not realize how much abundance there really is here. We are a fortunate country, but that does not mean it is ok to waste food, even if you can afford to. Spending money on higher priced foods in exchange for a guarantee of good farming practices, quality processing or even a simple list of organic ingredients is important. 

Feel jovial about your food and may the hope for something wonderful this year make something great come true for all!

Memory Contest Voting Results

Here are the final voting results from our Food Memory Contest. All 15 finalists plus many more submitted truly special memories. We know many of you were looking forward to traveling to Italy next year. This is the first in many exciting travel/cooking events that we plan on hosting in Italy in the future. Thanks to all that participated. 

If you are still excited about this trip, we have posted 8 rooms that can be booked through our online store. The booking includes 6 night accomodations at the villa just outside of Lucca, breakfast each morning, three cooking classes and dinner with Shauna Ahern, plus a traditional Tuscan welcome dinner with our local pasta artisans.  Carla, our founder, will be staying at the villa for the week to make sure everything is perfect. We will pay special attention to food intolerances and gluten sensitivity. Additionally, a portion of the proceeds from the bookings will be donated to the National Foundation for Celiac Awareness to help raise awareness and support for those with Celiac Disease. Read more, we would love to meet you for this great vacation. http://www.jovialfoods.com/getaway

 

Name

Total Votes

Kelly

26

Amy

132

Linda

10

Merry

2

Carol

1,071

Mieke

5

Rebecca

126

Elisa

64

Katrina

424

Sara

79

Eric

5

Carina

2

Hannah

824

Erika

19

Clelia

6

 

Give a Special Gift This Holiday Season

Who wouldn’t enjoy receiving a box of homemade cookies as a gift?  Baking with einkorn flour will give your cookies an enjoyable golden color and nutty flavor and the opportunity to share the amazing story about the comeback of this ancient food. By utilizing this uncommon flour, you are also playing a key role in supporting a bright future for sustainable farming that will nourish not only yourselves, but also the economy and the environment. As farming became industrialized, all of us suffered along the way. Nature was no longer treated with respect and unhealthy farming practices harmed the environment. Wheat became a commodity and consumers were missing out on purity and nutrition. Small farmers today have a difficult time profiting from their land. Consuming foods that are organic, biodiverse and grown by passionate people on small farms for fair prices, is the key to creating a new and bright future for us all. Remember to be mindful when choosing gifts this year, there are so many great people out their creating honorable treasures.  

MOCHA SHORTBREAD COOKIES

COOKIE INGREDIENTS

½ cups (195g) confectioners sugar

¾ cup (60g) unsweetened cocoa powder

2 ¼ cups (295g) jovial einkorn flour

3 tbsp (25g) cornstarch

½ tsp (5g) salt

1 ½ cups (340g) unsalted butter room temperature

1 ½ tsp (8g) pure vanilla extract

2 tbsp (8g) instant espresso powder

ICING INGREDIENTS

3 ounces (90g) white chocolate

1 tsp (5g) vegetable oil

INSTRUCTIONS

  • Preheat oven to 325° F.  Lightly butter a 15”x10” pan.
  • In a small bowl, sift the confectioners sugar with the cocoa powder. 
  • In another bowl, sift the flour, cornstarch and salt together.
  • In a bowl, using your electric mixer or by hand, beat the butter until it is smooth.  Add the sugar and cocoa powder mixture and beat until fully incorporated.  Add the vanilla and espresso powder and beat until incorporated.  Then add the flour mixture and beat until the dough comes together.
  • Spread the dough over the bottom of the pan and gently press the dough with your finger tips or the back of a spoon to form an even layer.  Then, with a sharp knife, score the top of the short bread into approximately 1.5” x 1.5” squares.
  • Bake for 12-15 minutes, or until the center comes out clean when a toothpick is inserted.  Remove from the oven and place on a wire rack to cool.  While the shortbread is still warm, re-cut the shortbread following the scored lines.  Cool completely before removing from the pan.
  • In a small heatproof bowl over a saucepan of simmering water, melt the white chocolate with vegetable oil.  Then place the melted chocolate into a paper cone or a pastry bag fitted with a 1/16” tip.  Pipe a thin line of chocolate across the center of each cookie and then pipe another line across the first one to make them look like presents.

Makes about 50 shortbread cookies.

CHEWY DATE PINWHEELS

                                                                                                                                                                                                                FILLING INGREDIENTS

1 ½ cups (221g) chopped dates

1 cup (237g) water

½ cup (182g) chopped pecans

1 cup (220g) sugar

COOKIE DOUGH INGREDIENTS

1 cup (229g) butter, room temperature

2 cups (179g) brown sugar

½ cup (103g) sugar

5 cups (589g) jovial einkorn flour

1 tsp (6g) baking soda

1 tsp (6 grams) salt

1 tsp (2 grams) cinnamon

3 large eggs

FILLING INSTRUCTIONS

  • In a large saucepan combine the dates, sugar, and water
  • Cook and stir over medium heat until mixture becomes thick like a syrup (about 7 to 9 minutes).
  • Stir in nuts; set aside to cool

COOKIE DOUGH INSTRUCTIONS

  • In a bowl using your electric mixer or by hand, beat the butter and sugar until it is smooth about 2 minutes.
  • Add eggs, one at a time beating well after each addition.
  • Sift together the flour, baking soda and cinnamon and add to butter mixture in 3 parts making sure to scrape the sides of the bowl after each addition.
  • When the dough forms remove from bowl and divide in half , wrap in plastic wrap and refrigerate 1 hour.

PINWHEEL ASSEMBLY

  • On a floured surface, roll out one portion of the dough into a ¼” thick rectangle.
  • Spread ½ of the filling on the dough and roll, starting with the long side (jelly-roll style).
  • Repeat with remaining dough and fillingWrap each roll in plastic wrap and refrigerate overnight.

COOKING INSTRUCTIONS

  • Preheat oven to 375ºF.
  • Unwrap dough; cut into ¼” slices.
  • Place 2” apart on greased baking sheets.
  • Bake for 12 to 14 minutes. Cool on wire racks.

Makes about 3 dozen. 

EINKORN GINGERBREAD COOKIES


COOKIE INGREDIENTS

 4 cups (560g) jovial einkorn flour, plus more for dusting

1 ½ tsp (10g) baking soda

¼ tsp (3g) salt

1 ¼ tsp (4g) cinnamon

1 ¼ tsp (3g) allspice

1 ¼ tsp (3g) ground ginger

¼ tsp ground cloves

1 cups (228g) unsalted butter, room temperature

¾ cup (162g) sugar

¾ cup (160g) brown sugar

1 tbsp (13g) fresh ginger grated

¼ cup (82g) unsulfured molasses

2 large eggs

ROYAL ICING INGREDIENTS

½ pound (227g) confectioners sugar

2 ½ tbsp (24g) meringue powder

¼ cup (108g) water

INSTRUCTIONS

  • In a large bowl sift together flour, baking soda, salt, cinnamon, ground ginger, allspice and cloves; set aside.
  • In the bowl of an electric mixer fitted with the paddle attachment, beat  the butter both sugars and fresh ginger on medium speed until light and fluffy, 2 to 3 minutes, scraping down the sides of the bowl as needed.
  • Beat in eggs, one at a time till combined. Add molasses and beat until combined.
  • With the mix on low speed gradually add the flour mixture, scraping down the bowl after each addition. When the dough forms remove from mixing bowl onto a lightly floured work surface.
  • Divide dough in half, flatten into disks, wrap each in plastic and refrigerate at least 1 hour or overnight.
  • Preheat oven to 350F, with racks in upper and lower thirds. Line 2 baking sheets with parchment paper; set aside
  • Remove dough disks, one at a time, from refrigerator and let stand until slightly softened.
  • On a lightly floured work surface roll out dough to about ¼” thick (if needed use a spatula to move dough around and add more flour) Working quickly cut out shapes and place on parchment lined baking sheets. (If dough begins to soften too much cover with parchment and place in freezer for 15 minutes).
  • Bake, rotating half way through until cookies are crisp but not to dark about 12 to 15 minutes. Transfer to cookies to a wire rack to cool completely. 
  • In the bowl of an electric mixer fitted with the paddle attachment, beat  the confectioners sugar, meringue powder and ½ cup of water.Beat until the mixture is fluffy but dense about 7 minutes. Decorate cookies with Royal icing.
Makes about 3 dozen.

CRANBERRY  WHITE CHOCOLATE COOKIES


INGREDIENTS

  ½ cup (113 grams) unsalted butter room temperature

 ¼ cup (50 grams) granulated white sugar

 ½ tsp (2 grams) pure vanilla extract

 ¼ cup (40 grams) fine yellow or white corn meal

 ¾ cups (95 grams) Einkorn flour

 1 Tbsp (8 grams) white rice flour

 1/8 tsp salt

 1/3 cup (50 grams) dried cranberries

 ¼ cup (45 grams) white chocolate chips or chunks

 1/3 cup (36 grams) finely chopped pistachio nuts 

 INSTRUCTIONS

  • Preheat oven to 300 degrees.  Lightly butter or spray with a non stick vegetable spray a 8” x 8” baking pan.
  • In the bowl of your electric mixer beat the butter and sugar until it is smooth (about 2 minutes).
  • Add the vanilla extract and mix until incorporated (stop mixer and scrape down sides of bowl).
  • In a separate bowl sift the Einkorn flour, rice flour, corn meal and salt.
  • Add the flour mixture to the butter and mix until just incorporated (stop mixer and scrape down sides of bowl).
  • Remove the bowl from the mixer and with a rubber spatula fold in the dried cranberries and white chocolate chips.
  • Spread the dough over the bottom of the greased pan and gently press the dough with your finger tips (or the back of a spoon) to form an even layer.
  • Using a fork prick the surface of the shortbread to prevent puffing.
  • Then, with a sharp knife, score the top of the short bread into approximately 2” x 2” squares. Top of shortbread with pistachio crumbs.
  • Place pan on center rack of preheated oven and bake for 40 to 50 minutes or shortbread has turned a golden color.  Remove from the oven and place on a wire rack to cool.  Before the shortbread cools completely remove from pan and place on a cutting board.  Following the scored lines cut the shortbread into squares.  Place back on wire rack to cool completely.

Makes about 16 cookies.

 

 

 

 

 

 

Carbohydrates for Athletes: Part III

To maintain your energy and health as an athlete, you need to eat a carbohydrate-rich meal plan every day.  Depending on your sport and workout routine, you should consume anywhere from 3 to 5 grams of carbohydrates per pound of body weight or approximately 55% to 65% of your calories should come from carbohydrates.

How can you determine the amount of carbohydrates to eat without counting grams or figuring out percentages?  One way to estimate the amount of carbohydrates you require is the balanced plate method.  The balanced plate method is a great tool to help you reach your carbohydrate goal.  This is a practical and easy-to-use technique that shows you how to build a balanced, nutritious meal to support your energy needs.

Here’s how the balanced plate method works.  Visualize a typical lunch or dinner plate.  One-half to two-thirds of your plate (or the amount of food that you eat at a given meal) should be filled with carbohydrates.  You should enjoy nutrient-rich carbohydrates the majority of the time.  Nutrient-rich carbohydrates are foods that have been minimally processed or are not processed at all.  Therefore, they contain greater amounts of their naturally present nutrients.  A wide variety of foods fit into the nutrient-rich carbohydrate category such as whole grains, beans and legumes.  Fruits and starchy vegetables are also nutritious carbohydrate choices.  And, surprisingly, so are yogurt and milk.

Whole grains, beans, and legumes are great sources of not only carbohydrates but also fiber and protein.  Additionally, they are packed with health promoting nutrients such as iron.  Fruits and starchy vegetables are also carbohydrate-rich, full of fiber and contain antioxidants which help protect the body against harmful unstable molecules.

Did you know that both yogurt and milk are not only excellent sources of calcium and protein but are also good sources of carbohydrates?  Calcium is vital for bone health while protein is important for the growth, maintenance and repair of muscle tissue.  Enjoy three to four servings of calcium-rich foods or beverages daily.  One serving is equivalent to one cup milk or yogurt, three-fourths cup cottage cheese, one and half ounces cheese or three ounces tofu.

The remaining one-quarter to one-third of your plate is for lean protein sources like fish, poultry and meat.  Other protein-rich sources are eggs and vegetarian options such as soybeans, beans, legumes and peas.  Select protein sources that are baked, grilled, broiled, or roasted rather than fried.  Most adults need to consume at least three ounces of animal protein or the plant equivalent at meals in order to reach their protein needs.  Three ounces of animal protein is approximately the size and thickness of a deck of playing cards or the size of a checkbook.  This amount supplies just over 20 grams of protein and is the quantity required to begin the muscle building process.  Vegetarians can substitute three ounces of animal protein for the equivalent amount of protein from plant sources.  In addition to the vegetarian choices listed above, you can enjoy tofu, tempeh, nuts, seeds and whole grains to meet your protein needs.  For instance, one cup of beans provides 16 grams of protein and a two ounce serving of whole grain Einkorn pasta supplies 9 grams of protein.

You should also enjoy at least one cup of non-starchy vegetables and a small portion of heart healthy fat at each meal.  Non-starchy vegetables (i.e. broccoli, spinach, carrots, tomatoes, sweet peppers, etc) are essential for optimal sports performance and health because they provide fiber, a wide variety of vitamins and minerals, and a myriad supply of phytochemicals.  Phytochemicals occur naturally in plants.  They serve to protect the plant and provide positive health benefits.  Add color to every meal to ensure that you receive your daily dose of these health promoting substances.  For instance, add tomato and spinach to a sandwich.  Enjoy a salad with different colored vegetables or add frozen vegetables to soup.  Roast or grill vegetables with a touch of olive oil.

It is also essential to enjoy one to three servings of heart healthy fat at each meal.  The serving that is right for you will depend on your energy needs.  One serving of fat is approximately five grams of fat and forty-five calories.  It is equivalent to one teaspoon olive, ½ tablespoon nut butters, 1 tablespoon of pumpkin or sunflower seeds or 2 tablespoons of avocado.  Olives, nuts, and fatty fish (i.e. salmon, mackerel, tuna, and sardines) also provide heart healthy fat. The balanced plate method can also be used for breakfast.

Reference: Dunford, M. (Ed.). (2006). Sports nutrition: A practice manual for professionals (4th ed.). American Dietetic Association.

 

EINKORN CORN MUFFINS

INGREDIENTS

1 cup of jovial einkorn flour

1 cup whole grain fine corn meal

1 tbsp. baking powder

½ tsp. baking soda

½ tsp. sea salt

¼ cup light brown sugar, packed

3 tbsp. sunflower oil

¼ cup milk or rice milk

6 oz. of plain yogurt or silken tofu

½ cup blueberries or dried cranberries

1 egg or 1 tbsp flax meal + 3 tbsp. water.

INSTRUCTIONS

1.)    Preheat oven to 400°f.  Line muffin pan with paper baking cups.    

2.)    In medium bowl, combine the sifted einkorn flour, corn meal, baking powder, baking soda, and salt.  Mix well with metal whisk.

3.)    In a large bowl, beat the egg and oil together with a whisk or in a small bowl, combine milled flax seed and water.  Mix and let stand for at least 5 minutes. Add the sugar and beat until well blended.  Add the yogurt  or tofu and milk and beat well.

4.)    Add the dry ingredients to the egg mixture and mix until just blended.

5.)    Fold in the berries.

6.)    Fill each muffin tin approximately ¾ full.

7.)    Bake for 16 to 20 minutes or until the tops are golden brown and a toothpick comes out clean.

8.)    Cool slightly and remove from pan.

 

Katie Jeffrey-Lunn, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Old Lyme and Stonington, CT.  She provides individual nutrition counseling, sports nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups.  www.fitnutrition.net.

 

Preventing Inflammation

by Geneviève Blanchet, RHN

As we near the winter solstice, the joys of the holiday season start to warm us. If your family is anything like mine, there is always more for your eyes to feast on then what fits in your stomach! Indulging in food promotes the inflammatory response and suppresses the immune system. Health problem ending with ‐itis‐ may involve inflammation, like arthritis (inflammation of the joints) or pruritis (itchy skin inflammation). All inflammation is a response to injury of some kind, but this does not have to be physical. For some people, stress is enough to cause inflammation. The foods you choose to consume can either promote or prevent inflammation. Foods containing arachidonic acid, such as eggs, organ meats, beef and dairy products promote inflammation. Over-cooked food or foods cooked at high temperatures –high‐heat frying or deep‐fried foods‐ induce the inflammatory response.

Here are some suggestions for keeping inflammation in check.

Favor green leafy vegetables, raw or lightly cooked, like parsley, cilantro, kale, watercress, rainbow chard, alfafa, cabbage, bok choy and collard greens. They raise the level of alkalinity in the body to counteract inflammation.

Include foods rich in good, anti‐inflammatory fats such as walnuts, flax and chia seeds, avocados, salmon, sardines, anchovy, and extra virgin olive oil.

Choose whole grains, they digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.

Limit your intake of sugar, too much can cause inflammation and joint pain.

Opt for dark chocolate.

If you choose to drink alcohol with your meal, red wine provides plenty of antioxidants.

White, green and oolong tea reduces inflammation.

Many spices are anti‐inflammatory.

Garlic has demonstrated clear anti‐inflammatory properties for conditions like inflammatory bowel disease.

Licorice  root is a cough suppressant and an expectorant, and is helpful in such inflammatory problems as arthritis.

Ginger has been used in studies of osteo‐arthritis and rheumatism to reduce swelling and joint pain.

Turmeric lowers the level of messaging molecules that trigger inflammation. More research is conducted on turmeric in relation to lower bowel problems, including colitis and inflammatory bowel syndrome.

 

Olive and Herb Tapenade

This tapenade is strongly flavored with olives, garlic and capers and given an interesting texture with walnuts. It is excellent on rye crackers, grilled chicken, fish, with boiled potatoes or whole grain pasta.

2 tbsp chives

1 ½ cups Italian parsley, loosely packed

1 cup walnuts

1 ½ cups pitted black or green olives

2 tsp capers, rinsed

2 cloves garlic

1 tbsp lemon juice

5 tbsp extra virgin olive oil

½ tsp dried oregano

black pepper

Combine chives, parsley, walnut, olives, capers, garlic and lemon juice, oregano, black pepper and 2 tbsp. of olive oil in a food processor and pulse, scraping down sides of bowl occasionally, until mixture is finely chopped. With motor running, add oil in a steady stream, blending to form a paste. The tapenade keeps for up to 5 days refrigerated in airtight container.