Tuesday, May 15, 2007

from 4/3/2007

I made a smoothie last night that is possibly the most delicious and nutritious smoothie in the history of smoothies! It's high in calories and fat, but also really high in vitamins, protein and fiber, and also has a low glycemic index. I used (for one serving, but you could easily make this two servings, if served alongside a meal):

-1 medium banana
-8 oz plain light soy milk
-2 T. peanut butter (you can cut out nearly all the fat if you leave out the pb, but it's really good!)
-small handful of raw, shade-dried goji berries (15-20 berries)
-1 t. raw agave nectar
-1 t. raw mesquite meal

(it's vegan, but you could also make it all raw by substituting a fresh nut milk for the soy milk, and it'd possibly be even more delicious with some raw coconut oil!)

Here's the nutrition info, but it actually has *even more* vitamins because I didn't have all the info on the mesquite when I calculated it.

Calories 460.3

Total Fat 19.2 g

Saturated Fat 3.5 g

Polyunsaturated Fat 5.5 g

Monounsaturated Fat 8.3 g

Cholesterol 0.0 mg

Sodium 276.6 mg

Potassium 1,152.6 mg

Total Carbohydrate 56.2 g

Dietary Fiber 10.9 g

Sugars 15.6 g

Protein 18.5 g

Vitamin A 83.9 %

Vitamin B-12 50.0 %

Vitamin B-6 41.5 %

Vitamin C 29.9 %

Vitamin D 30.0 %

Vitamin E 17.5 %

Calcium 35.5 %

Copper 8.5 %

Folate 17.5 %

Iron 16.1 %

Magnesium 21.3 %

Manganese 16.0 %

Niacin 24.7 %

Pantothenic Acid 5.6 %

Phosphorus 14.2 %

Riboflavin 38.8 %

Selenium 5.3 %

Thiamin 5.3 %

Zinc 11.5 %

And, boy was it good! That's what I had for dinner last night along with a couple whole wheat sesame crackers, and about an ounce of goat cheese mixed with some fresh snipped herbs (dill, taragon & thyme) and some fresh blueberries. Perfect.

Speaking of nut milks, I just saw that Matt from Whole Foods has another class coming up! This one's on raw foods, and he's going to make some nut milks and salad dressings. Yum. I'm in! I think I might take another class the following day there, too. It's on new recipes featured in their magazine (?), sustainable seafoods and general organics (with Chef Lon). If you're interested in these (free!) classes, you can get the info here: http://www.wholefoodsmarket.com/stores/calendars/PTB.html. The vegan cooking class I went to a couple weeks ago was packed, so I suggest registering ASAP if you're into it.

You know what else I did last night? Went to see David Sedaris! And, you know, they say that laughter is the best medicine. He was hilarious, and read all stories I've never read/heard before! Pure gold! I was bummed that Megan wasn't able to come up for it, but my friend Susan took my extra ticket, and a good time was had by all. I even got to car pool with Jess & Ellen, so we got to talk about mesquite meal and Heidi Swanson the whole way there. I brought E-dawg a little of the meal so everyone could taste it, and they were also amazed at its goodness! Ellen is one of my cooking mentors, so it was extra-fun to be able to share something new with her.

Next up, I'm going to get some (raw, organic) Maca! Check this out:

The Scientific and Health Properties of Maca

Dried maca powder contains 60% carbohydrates, 9% fiber, and slightly more than 10% protein. It has a higher lipid (fat) content than other root crops (2.2%), of which linoleic acid, palmitic acid and oleic acid are the primary fatty acids, respectively. Maca is rich in calcium, magnesium, phosphorous, potassium, sulfur and iron, and contains trace minerals, including zinc, iodine, copper, selenium, bismuth, manganese and silica, as well as vitamins B1, B2, C and E. Maca contains nearly 20 amino acids and seven essential amino acids. Maca is also a rich source of sterols, including sitosterol, campestrol, ergosterol, brassicasterol, and ergostadienol. As a root crop, maca contains five times more protein than a potato and four times more fiber.

Peruvian research claims that maca improves memory, increases oxygen in the blood, improves the function of neurotransmitters and increases libido. One of the researchers heading current studies on maca, Peruvian biologist Gloria Chacon de Popivici, Ph.D., suggests that maca alkaloids act on the hypothalamus-pituitary axis and the adrenals. She has theorized that by activating these endocrine glands maca is able to increase energy, vitality and libido. Other researchers indicate that the effect of maca is more basic and that when the body is well-nourished, libido rises and depressing attitudes lower. Maca's nutrient value could explain some of these purported actions.

Maca's actions on sexual function are better researched than its effects on mood and memory. One study showed that maca increased fertility in rats. Then came studies of guinea pigs, rams, and cows, each of which corroborated maca's libido-enhancing effects. For example, maca significantly increased ram semen volume and sperm count.
Researchers consider plant sterols, isothiocyanates, macamides and glucosinolates to be maca's active constituents.

How to Consume Maca

We deliver maca to you as a dried, raw, organic root powder. You may use a tablespoon or more of this powder in smoothies, teas, nut milks, coffee or just about any natural beverage you can think of. Maca is a great addition to desserts and sweet treats.

As previously mentioned, maca has an unusual relationship with cacao nibs (cacao beans or raw chocolate) and all cacao products in general. Mix maca into all your favorite chocolate treats and experience real culinary magic.

Additionally, maca may be added to homemade jams, broths, puddings and fresh juices.

Maca has major flavor notes that are sweet and full. It has some minor taste qualities reminiscent of other cruciferous vegetables; these add some mildly spicy elements.

Our maca powder is a great emulsifier. It can be used to draw fats/oils together with starches/sugars in a beverage, dessert or recipe. For example, if one makes a drink containing agave nectar and cacao nibs, maca may be used to draw these two foods smoothly together and create a beautiful, rounded flavor. Another example, would be a raw fruit pie with a nutty crust containing figs or dates. If one makes the crust with maca, the nuts and figs or dates will be drawn together for a more wholesome and complete flavor.
(from the site www.rawfood.com, here's the whole thing on the maca: http://www.rawfood.com/?item_id=0753&d=single)

I've seen it at the co-op, and wondered about it. I can't wait to try it! I have book club tomorrow night, and am thinking of making Heidi's Mesquite Chocolate Chip Cookies recipe, and maybe adding a little maca, too, since it reportedly pairs so well with chocolate.

I didn't get a chance to pick up the
molcajete y tejolote yesterday because I forgot that I had to go pick up Fig (one of Maggie's dogs) since she's staying with us this week while Mags is on the other coast. Oh, yeah! I also need to call my parents this evening to see if they'll bring me some ramps and maybe some morels. I spent a good chunk of yesterday looking up ramp recipes online (even Martha Stewart and Emeril had recipes! evidently it was the "new, hip" ingredient in NYC last year!); they sound great, and I cannot wait to try them! And, several of the recipes also called for fiddleheads. I've never cooked with them before, but I'm intrigued...very intrigued. I saw some at Whole Foods last week, and also saw some girl's fiddlehead t-shirt on myspace, and had to add her as a friend just 'cause of that! I think it's a sign. Here's a sampling of some recipes I found yesterday. Fiddlehead Ferns with Horseradish & Ramps! Baby Ramp & New Potato Soup with Mini Truffle Grilled Cheese Sandwiches! Pacific Coast Salmon & Wild Ramps with a Morel, Crawfish, Fiddlehead Fern Ragout! Hot damn!

No comments: