Healthy Cooking Fake Out: Bacon Flavor Without the Oink

I admit it, I used to be an "everything's better with bacon" girl. In fact, I was that girl until just a few months ago, when I decided to take my health into my own hands and treat my rheumatoid arthritis without drugs. Bacon is not on my arthritis diet for a number of reasons. First, my anti-inflammatory diet is low in protein and allows no beef or pork. Second, foods containing nitrosamines and other curing agents are off limits. And lastly, my nutritional research has led me to make some personal choices about what I'm eating. While I'm not technically vegan since I eat fish and pastured eggs, I have given up all "meat with feet".

But the foodie in me still craves that rich, meaty, "umami" flavor in my dishes, so I started doing some experimenting to recreate those flavors in another, healthier, form. I found the answer in, believe it or not, shiitake mushrooms! Cooking sliced or diced mushrooms at relatively high heat until browned and crisp, and adding coarse sea salt at the end of cooking produces a fantastic "fake out" bacon. Now, this isn't going to stand in for bacon on your breakfast plate next to your pancakes, but added to pasta, vegetables, quinoa, omelets, etc, you'll never notice the difference. And the bonus is that shiitake mushrooms are super healthy, containing antiviral and anticancer properties.

I eat shiitake nearly every day so I always have them on hand, but you could substitute crimini or baby portobellos although the result will be more meaty than crispy unless you slice very thinly. Skip the white button mushrooms as they are nutritionally inferior. Measurements are not included here because you can make these in whatever quantities you need for your particular dish.

Fake Out "Bacon" Mushrooms

olive oil

Shiitake mushrooms, sliced or diced (see Tips below)

coarse sea salt

1. Heat oil in saute pan over medium-high heat. You want just enough oil to lightly coat your pan (see Tips below). If your oil starts to smoke, turn down the heat a bit.
2. Add the mushrooms and saute until browned and crispy. Don't move the mushrooms around too much or they won't brown properly, just give them a shake or stir every minute or so. Use a wooden spoon to scrape up the browned bits as they cook, there's lots a flavor in those bits so you want them in your finished dish, not on the saute pan to be washed down the drain.
3. When finished cooking add freshly ground course sea salt and toss together.

TIPS:

• Don't wash your mushrooms or they will absorb the water and become soggy. Take a clean kitchen towel or a piece of paper toweling and brush any visible dirt from the mushrooms.
• The thinner you slice your mushrooms the more crispy they will be when sauteed. If you like your "bacon" a bit meatier then slice your mushrooms thicker.
• Make sure your pan is hot before you add the mushrooms or they will get soft before they brown.
• You don't need much oil here, just enough to lightly coat the pan, we're not frying. 
• Mushrooms are about 80% water and that water comes out as they cook and then is reabsorbed. If you add salt during the cooking process it will be reabsorbed with the water in the later stages of the cooking process. We want our salt on the outside of our mushrooms so wait until the very end to add it.
• I add these mushrooms to just about everything: pastas, veggies, quinoa and rice, salads, bean dishes. They also make a wonderful garnish for soups. I often add toasted walnuts to the same dishes, the flavors complement each other very well.

Last night I added my Fake Out "Bacon" Mushrooms to sauteed broccoli, roasted garlic and toasted walnuts. Yum!

The Tasty Trio

The next time you find yourself making the same ole, same ole chicken or pasta or veggies, boost your meal's flavor with The Tasty Trio: roasted garlic, capers, and pine nuts.

The sharp pungent capers are tempered by the mellow, rich flavor of the roasted garlic, while the pine nuts add a nice textural contrast. Just toss them together and add to the dish toward the end of cooking. You can add The Tasty Trio to almost anything- pasta, quinoa, couscous, chicken, salmon, tuna, veggies.

Last night I added it to pan roasted cauliflower and broccoli. Yum!

Drug Free Rheumatoid Arthritis Program Part 2: "That's a Lot to Swallow"

The second critical part of my drug free rheumatoid arthritis program is supplements. In addition to a high quality multi-vitamin for women, I take the following supplements daily. Yes, this is a LOT to swallow. For more information on supplements, visit www.drweil.com.

Anti-oxidants and for general health and protection:
Vitamin C
Vitamin E
Carotenoids
Selenium
Astaxanthin
Vitamin B Complex (sublingual)
Fish Oil

For Rheumatoid Arthritis:
Citracal
Zyflamend
EPA & DHA
Turmeric
Quercetin
Vitamin D

Additionally, I take Chinese Herbs as prescribed by my acupuncturist.

Cade's Fave: Sweet Potato Chip Crusted Salmon with Edamame

I'm a lucky mom because I don't have to force my son to eat healthy foods. In fact, his favorite dinner is about as healthy as it gets: Sweet Potato Chip Crusted Salmon with Edamame. I credit his healthy eating to a positive attitude in our house toward health in general and healthy food in particular. You'll never hear me say to my son and step-son "just eat it, it's good for you".  I'll say instead, "try this, it's SO delicious, and it's good for you too".

Sometimes a favorite recipe comes from a collaboration. In the case of this salmon recipe it started with a dinner Cade had at a friend's house. He raved about the potato chip crusted chicken his friend's mom had prepared and asked if I could recreate it. I had to agree that it sounded pretty darn tasty. But healthy? Well... I knew I could do better. I swapped out the chicken for salmon and bumped up the health factor in the breading with a sweet potato chip version. Cade's verdict? Let's just say that any time I let him choose dinner, this is his first choice. Every time.

 

Sweet Potato Chip Crusted Salmon with Edamame

serves 4

1 1/2 tablespoons olive oil, divided
4 wild Alaskan salmon filets, boneless and skinless

juice of 1/2 lime

2 teaspoons organic agave 

1 1/2 cups sweet potato chips

1/2 cup panko bread crumbs
salt and pepper
2 cups frozen edamame

1. Preheat oven to 350 degrees. Place a large saucepan of water over high heat to boil.
2. Drizzle 1 tablespoon olive oil on the bottom of a large casserole dish then place salmon filets in the dish.
3. In a small bowl, crush the sweet potato chips with your hands, add the panko and season with a couple of cranks of salt and pepper. Drizzle in the remaining olive oil. Set aside.
4. In a small bowl place the lime juice and agave, whisking to combine. Using your finger tips or a pastry brush, gently apply the mixture to the top of the salmon (if you used a large lime you may not need all of this mixture), you want to just dampen the salmon not soak it.
5. Sprinkle the chip and panko mixture over the filets and gently press down to adhere the crust. 
6. Bake salmon in the middle of a 350 degree oven for 8-12 minutes (see tips below). When salmon is cooked through turn on the broiler and broil the salmon for about 2 minutes or until the crust just crisps and browns.
7. When saucepan of water comes to a boil add the edamame and cook 2-4 minutes or until the edamame float. Drain.

TIPS:

• Which salmon is best? According to Monterey Bay Aquarium Seafood Watch, wild caught salmon from Alaska is a "Best Choice" and is certified sustainable by the Marine Stewardship Council. Download Monterey Bay Aquarium's smartphone app to guide you in your choices.
• Don't over-bake your salmon. Over-cooked salmon is tough and dry and guaranteed to put off any diner, especially kiddos. Your salmon is done when it's flesh changes color, becomes opaque, and flakes easily when a fork is inserted.
• Panko breadcrumbs are found in the Asian aisle of the supermarket. Read the labels as some panko includes hydrogenated fats which you should avoid like the plague. Panko contains wheat so if you follow a gluten free diet you will want to omit this ingredient.
• Salmon and edamame are both power foods so this meal packs a one-two punch. You could also pair the salmon with rice noodles, quinoa, whole grain pasta, or another veggie such a green beans or broccoli.

Pan Roasted Cauliflower with Lemon and Capers

Since I started treating my Rheumatoid Arthritis with whole foods, I practically live on veggies. I'm always looking for new combinations of flavors so I don't get bored. Lemon and capers add a real "pop-zing!" to anything you add them to so they are an integral part of my cooking arsenal. Pan roasting is a favorite cooking method for veggies because the direct heat causes them to caramelize on their exterior while keeping the overall texture al dente. I could never, would never, eat a mushy vegetable, and you shouldn't either. Caramelization increases the flavor profile too, so say good bye to bland veggies!

This recipe is flexible. If you don't like cremini mushrooms then substitute shiitakes or just don't use them. If capers are not a favorite then pick another flavor-packed aromatic or toss in some red onion. If walnuts aren't your thing, try pine nuts instead. This recipe is equally delish with broccoli instead of cauliflower. But if you've only had cauliflower raw at the salad bar, or over-cooked and mushy, please give it another try cooked with this method, it's SO GOOD! Don't get locked into the recipe, use what you have on hand, use ingredients you love, but follow the basic method for pan roasting.

As far as quantities, you can scale up for a larger batch, just make sure you don't crowd the pan (see TIPS, below). I would eat this entire recipe myself for dinner, but it would serve 2 or more as a side dish. If you can eat sheep's milk cheese, Pecorino Romano is the perfect finishing touch, grated right over the top.

Pan Roasted Cauliflower with Lemon and Capers

2+     Tablespoons olive oil, separated
10     Cremini mushrooms, stems removed, sliced
6       Liconato Kale leaves, washed, stems removed and chopped
2       Tablespoons fresh lemon juice
1       Tablespoon capers
3       Cups cauliflower florets, bite sized pieces
1/4    Cup walnuts, coarse chop
6       Cloves oven roasted garlic (substitute 3 cloves fresh garlic if oven roasted is not available)
         Salt & Pepper to taste
         Pecorino Romano or Parmigiano Reggiano, if desired

Heat one tablespoon of olive oil in a saute pan over medium heat. Add the mushrooms and saute until browned, stirring every minute or so. Meanwhile, combine the kale, lemon juice, and capers in a small bowl and set aside while cooking your veggies. Heat the remaining olive oil in a second pan over medium heat and add the cauliflower (or do this after the mushrooms finish cooking, using the same pan). Cover the pan with a tight fitting lid to hold in the heat, shaking the pan to move around the cauliflower every couple of minutes. After five minutes remove the lid to make sure your cauliflower is starting to brown, adjust the heat if necessary. Add the garlic and continue cooking until cauliflower is nicely caramelized and fork tender but still al dente, about 15 minutes depending on your pan and burners. Toss in the nuts and allow to cook uncovered for about 2 minutes. Transfer cauliflower to serving bowl, add the kale mixture and the mushrooms, season with salt and pepper, toss everything together, and grate some fresh Pecorino over top if desired. Enjoy!

TIPS:

1. The amount of olive oil specified is a guideline, use a bit more if you need it.
2. Your veggies will not brown and caramelize properly if you are constantly moving them around, so only shake or stir about every minute or so.
3. Keep the lid on to hold in the heat so you cook the veggies on the inside as well as browning them on the outside. 
4. Don't crowd the pan. A single layer of veggies that can move when you shake the pan is what you want for proper browning. Use two pans if necessary.
5. I use toasted nuts in EVERYTHING. To save myself time I will oven-toast a large batch and then store them in the freezer. This way I can toss them into the pan at the very last minute just to warm up. To toast: spread out on a sheet pan in a single layer, place in a 350 degree oven for about 8 minutes or until you start to smell them, shake the pan around half way through to toast evenly.
6. I use Liconato or "Dinosaur" Kale but you can substitute any kale you like. Kale tends to get pretty dirty so wash each leaf individually under running water just before using. Kale is a power food, it's loaded with good-for-you nutrients.
7. For a protein punch, add some beans (chickpeas are particularly good with cauliflower) or toss in some cooked quinoa. Of course, if you're not vegetarian you could always add some cubed, cooked chicken.

       

Drug-Free Rheumatoid Arthritis Program Part 1: "What's Eatin' You?"

So, what's eatin' you?

If you have Rheumatoid Arthritis or any other chronic illness, this is a very important question to ask yourself. When I was first diagnosed with RA I knew there would be important lifestyle and diet changes that I would make to support my treatment. But it was several months before I realized that the lifestyle and dietary changes would BE my treatment. It was several months before I realized it wasn't just what I was eating, it was what was eatin' me.

I spent those months struggling through the initial phases of what I can only call "the mourning process". Learning you have an incurable, chronic illness is a bit like dealing with a death. I'm not trying to be melodramatic here, if you've been through it you'll understand. There's the denial phase, the bargaining phase, the anger phase, and finally, acceptance. I got stuck in anger. Really stuck. Really angry. I won't digress into all the details of what I was angry about, I could write about that all night. I only mention it because in hindsight I realize it was a very useful time for me. Anger is an "active" emotion, it's energizing, it's motivating. Anger propelled me towards an understanding of the cause of my illness, namely a malfunctioning immune system. Anger fueled the hours of research. Anger made me look for a fix for my immune system. Anger forced me to ask myself, "what's eatin' me"?

The single most important aspect of my drug-free RA program is my diet. I'll say it again: You. Are. What. You. Eat. Think about it. Junk in, junk out. Toxins in, toxins out. If you're eating foods that offend your immune system then your foods are EATING AT YOU. If you don't believe me just give this program a try for a couple of weeks. But I warn you, it's not for the faint of heart. Oh no, you gotta have balls to do this. You gotta be committed. You gotta want to heal. But I figure, if I can do it, anyone can. You see, I live for food. I'm a foodie. I've been in the food industry for nearly 20 years now and part of my anger was tied up in the realization that I would have to give up certain foods that I love.

I did the research, I read the books (Dr. Weil, thank you very much!), I frequented the chat-rooms. I decided to go on the most restrictive anti-inflammatory diet I could find. I would eliminate ALL of the potential arthritis triggers for one month, and then, one by one, add them back to see which were offending my body (this is called an "elimination diet" and you can find lots of info about it online). That was the plan anyway. After a couple of false starts (this was NOT an easy transition) I was on my way. Two weeks into it I felt dramatic improvement. My joints moved freely and my pain was greatly decreased. I desperately missed the eliminated foods, especially gluten and corn. But I felt so good that I resisted cheating. I kept telling myself that those foods were poison to my body, it really helped me psychologically. After a month I was free of symptoms completely. It felt like a miracle to have my body back.

The time had finally come to add something back to my diet. This was the moment I had waited for! But I couldn't decide which potential offender I would try first. And then I had a thought, "what if it makes me sick again?", "what if the pain comes back?". I decided I was feeling too good to risk it so I waited another week. And another. And another. I was two months along when I decided to test gluten. Fail. Within 8 hours of eating a tiny slice of whole grain bread my wrists tightened and became sore. Ok, no gluten for me. Ten days later I tested corn. Fail. Again, my body let me know very quickly that it did not want corn. That was enough for me. So here I am, still on the super-restrictive diet, completely symptom-free (and 10 pounds lighter, I might add). And here I will stay. It may take several more months to heal my immune system to the point of being able to reintroduce those foods, or several years, I honestly don't know. I do know that this diet is powerful, that it is healing my body, that it has changed my life for the better. Not only am I free of RA symptoms but I sleep better, have more energy, think more clearly, and have lost 10 pounds. My body feels like a perfectly functioning machine for the first time in my life. And just to reiterate, I take NO MEDS. None for RA, none for allergies, none for pain, none for acne, etc, etc. I am completely med free. I support my body with supplements, Chinese herbs, homeopathic treatments, and acupuncture, all of which I will detail in upcoming posts.

So here's the nuts and bolts of my eating program. Make sure you clean out your pantry of offending foods and stock up on the good stuff. Buy a juicer if you can, they are good as gold. Prepare yourself mentally too. It's not easy at first, but it does get easier as you go along. For me, the first 4 days were pretty hellish. But seriously, 4 days of feeling deprived isn't a terrible price to pay for the miracle of healing.

The No's

No processed sugar

No gluten- wheat flour, spelt, barley, rye, triticale, bulgur, farina, semolina, durham, graham

No oats unless specifically labeled gluten free

No peanuts

No dairy

No corn

No citrus

No eggs

No nightshades- tomatoes, potatoes (sweet potatoes are ok), peppers, eggplant

No red meat or pork

No alcohol

No caffeine 

No artificial anything, no MSG, nothing fried, nothing you can't pronounce

I know what you're thinking. "What the hell do you EAT"? I eat LOTS of vegetables and fruit, beans, rice, quinoa, nuts and seeds, salmon and tuna. I have found that I can cheat on a couple of these too. I have never given up my morning coffee, I just couldn't wrap my head around facing caffeine withdrawal on top of everything else. I don't have any other caffeine the rest of the day, just the one cup in the morning. I also have a glass of red wine now and then, but for the first 6 weeks I abstained completely. Only one glass, a couple of nights a week. Any more than that and I feel dull, foggy and sore. The other cheat is citrus. I use lemon and lime juice in my cooking, in small amounts for flavor balance, but I don't drink citrus juice or eat the fruit.

The Yes's

Eat vegetables, especially leafy greens like kale, mushrooms, ginger and turmeric

Eat fruits, especially berries

Eat beans (and Beanitos Chips)

Eat quinoa (this is a seed but is treated like a grain in the kitchen. it's a complete protein)

Eat salmon (VERY important! you need lots of omega 3 oils to fight inflammation)

Eat rice (including rice noodles found in the Asian foods aisle)

JUICE DAILY (veggies mostly, but some fruit too, see my "BACK to health blend")

Push your flavonoids (spinach, blueberries)

Push your quercetin (apples, onions)

Push your omega 3's (salmon, walnuts, flax seeds)

Push the turmeric and ginger

Drink lots of filtered water and green tea

Goji Berry Tea

 

What I Eat (or juice) EVERY SINGLE DAY

beets

apples

carrots

kale

ginger

turmeric

brocolli

shiitake mushrooms

onions and garlic

salmon or tuna

beans

walnuts or flaxseeds

Beanitos Chips

Mrs Mays Cran-Blueberry Crunch or a Kind Macadamia & Apricot bar

turmeric tea 

Ready to make dinner!

Ok. So there you have it. Give it some time to sink in. It's not an easy program to follow at first but when you start feeling the benefits it gets so much easier. I've discovered new foods and flavors, and have challenged myself in the kitchen like never before. I spend time perusing aisles at Central Market that I used to skip over, specifically the Asian section and the bulk bins. It can get a little boring if you eat the same things every day, so mix it up. I can make broccoli 10 different ways now and all are absolutely delicious. And if the thought of beets makes you go "eeewwwww...", all I can say is don't knock it until you try it prepared properly! Oven-roasted beets are heavenly! And yes, I'll share my recipes with you in future posts.  

For now, I'm signing off, it's time to head to Central Market for fresh kale, mushrooms and beets. And remember, you are what you eat, so don't let your food eat at you!

 

How Beanitos Saved My Sanity

If you, like me, are on a restrictive diet, there are probably some foods you really miss. Foods you really crave. Foods that test your sanity. For me it was chips. Or more specifically, any chip-like, tortilla-like, pita-like substance for dipping into my daily hummus or avocado mash. Because let's face it, carrot sticks only satisfy up to a point. When I started my arthritis diet I cut out gluten, corn and potatoes (among many other things). I knew this would be a difficult hurdle to jump, but what I expected to miss the most, namely breads, wasn't the issue at all. It was the "dipper". It was the "crunch". It was the chips. I had never realized it before, but that "crunch" was necessary for my well-being. Critical for my psychological health. But how would I get the crunch without eating gluten, corn or potato? Hmm...

I began my search in the gluten free aisle at Central Market. My friend, Sharon, accompanied me for moral support. "What about this one?" she chirped to me. "Nope" I said, that one has corn. "Hey, this one looks ok". "Nah, it has added sugar and sun dried tomatoes" I replied (also on my no-no list). "Oh, look at this one, it looks good" she said, holding up a bag of sticks and twigs. No seriously, that's the name of it, Sticks and Twigs. And let me just say it tasted like, well, do I have to say it? I may as well have stripped bark from the slowly dying, drought-stricken trees in our yard and eaten that. No, that one wasn't the answer. Nor was the next, or the next, or even the next bag I purchased. The GF aisle was full of snack bags that disappointed that day.

I had just about given up hope when my son and I decided to trek out to Whole Foods to see what they might offer. Again, the specific gluten free selection looked pretty dismal to my eyes. I felt my hope fading fast. And then I saw it. In the "conventional" snack aisle. BEANITOS BLACK BEAN CHIPS. Amongst the "normal" chips. Right in with the corn chips and potato chips. I almost didn't dare to hope that it's ingredients list would fit my requirements. The bag proclaimed "gluten free, corn free, non GMO". My heart lifted just a bit at the sight of those words. "That's a good start", I thought, but I knew the back of the bag could still disappoint. I turned the bag over and held my breath.

"Ingredients: Whole black beans, whole grain rice, pure safflower oil, guar bean gum, sea salt."

I gasped. Out loud. Loud enough to scare my son. Loud enough to attract the attention of my fellow shoppers in aisle 4. I gasped and I whispered "yes!". Then I read on.

"low glycemic... high fiber... trans fat free... cholesterol free...kosher... 4g complete protein..."

It seemed too good to be true. So at the same time that my pulse was quickening I prepared myself for the possible disappointment in taste. I resisted the urge to rip open the bag on the spot and shove a handful down my throat. I was desperate, but not that desperate. We finished our shopping and checked out, my anticipation mounting by the second. Once in the privacy of my Volvo wagon I could wait no longer. I tore open the bag and breathed in deeply the aroma of salty chips. "Ahhhhhh...". I tried one. Then another. And another. Well, you can see where this is going. I couldn't stop eating them, they were so flippin' delicious. They were more than delicious, they were making me feel whole again, making me feel like my pre-arthritis self. Sanity!

At home, I raced to the fridge, Beanitos in hand, and pulled out my quart container of turmeric-spiked hummus. This would be the ultimate test. I didn't bother to portion into a bowl I just dipped right into the container. It was glorious!  Heavenly! I am pretty sure I heard angels sing. I ate more than my fair share of beans that day but I didn't care. 

After brushing the bean crumbs from my face I settled down at my computer to get more info on this sanity-saving product. Turned out it is sold at my Central Market, but since they stock it in the "regular" chip aisle with the tortilla chips, I had missed it during my expedition in the GF section.  Also turns out it's an Austin-based company and that they just launched their products earlier this year.  They have several flavors of bean chips but only the one that I can eat on my program. I ordered a case and vowed to return to Central Market the next day to get a few bags to carry me over until my shipment arrived. I facebooked and I tweeted. Within 24 hours I received tweets back from two Beanitos company employees thanking me for sharing my love of their product. Good customer service to boot, can't beat that.

Now, I know that some of you reading this will think I'm off my rocker, and that's ok. You're the ones who can eat whatever you want and not suffer ill effects, and that's ok too, I used to be one of you. In fact it's fantastic, and I'm only a little bit envious of you. But you should still try this product because it rocks. And there are those of you who will relate to my story utterly and completely. You're the ones who either can't, or choose not to, eat certain things out there in the world. You are the ones who will "get it". And I suppose there are also those of you who will chuckle under your breath at the potential "potty humor" here and wonder about the effect of all the beans. Well, for you I have some special information from the back of the Beanitos bag: "Beans without gas? It's true! We created a unique, natural and proprietary way to make Beanitos without the common side effects some people associate with eating beans." So there. Just in case you were wondering.