MARCH 8th & 10th
March 8th: cooking Class with Jan: https://vimeo.com/686290765 Password: Alchemy3
March 10th: Lecture with John: https://vimeo.com/687186513 Password: Alchemy4
The carbohydrate density of a food determines how that food affects bacteria in the small intestine. Carbohydrate density is simply:
A. Amount of sugar present in 100g of carbohydrate
B. Amount of fructose available in 100g of carbohydrate
C. The amount of carbohydrate related to the amount of water in a food
D. Grams of carbohydrate found in any 100 grams of a food.
The difference in fructose metabolism compared to other sugars is:
A. Fructose requires the addition of phosphorus at the liver.
B. Other sugars feed only gram positive bacteria
C. Fructose requires equal amounts of water to be metabolized.
D. Fructose absorption is largely in the stomach
Resistant starch is most valuable to the microbiome because it:
A. Lowers blood sugar levels
B. Feeds bacteria responsible for producing n-butyrate
C. Eliminates pathogenic strains of bacteria
D. Holds water and expands the microbiome as an environment
Researchers have identified an ideal physiological level of carbohydrate in the diet for optimal insulin sensitivity. It is the range of:
A. 5-10% of Kcal
B. 10-20% of Kcal
C. 20-30% of Kcal
D. 30-40% of Kcal
RECIPES
Harissa Paste and Salsa
Harissa is a Tunisian hot chili pepper blend. The main ingredients are roasted red peppers, spices and herbs such as garlic paste, caraway seeds, coriander seeds and cumin. Olive oil is added in making the paste in order to bring out the flavor of the oil-soluble spices. I also love adding preserved lemon and/or rose petals to the mix.
I make both a dried herb harissa mix and a harissa paste in my kitchen, and use them liberally! The paste is ready to eat out of the jar, and the dried mix is ready to sprinkle on almost anything! I often make a harissa dip to serve as an appetizer, and then incorporate a little harissa paste into the main course to bring all the flavors together.
Adding fresh tomatoes to the paste makes a perfect ‘harissa salsa’, for meat or fish.
DIRECTIONS
Put dried chiles in a medium bowl.
Cover with boiling water and let sit until soft, about 20 minutes.
Heat caraway, coriander and cumin in an 8” skillet over medium heat.
Toast the spices, swirling skillet constantly, until fragrant (about 4 minutes).
Transfer spices to a grinder.
Add mint leaves, grind to a fine powder and set aside.
Drain softened chiles and transfer to the bowl of a food processor.
Add the ground spices, olive oil, garlic, and preserved lemon.
Puree, stopping occasionally to scrape down the sides of the bowl, until the paste is very smooth, about 2 minutes.
Transfer to a sterilized 1pint glass jar, and fill and add oil until the ingredients are submerged by ½”.
Refrigerate, topping off with more oil after each use. Will keep for 4-5 weeks in the refrigerator.
INGREDENTS
2 dried chiles de árbol
1 dried guajillo chiles
1 dried ancho chile
½ tsp caraway seed
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp dried mint leaves
1 cup extra virgin olive oil
1 preserved lemon
Harissa Tomato Salsa
Chop two large tomatoes, add 2 tablespoons of the harissa paste and mix well. You can add slivered slices of preserved lemon skins to this--perfect on grilled fish or steak!
Preserved Lemon and Pea Parsley Puree
This is a great condiment that can be used as a dip or a spread on endive or cucumbers or on a seaweed hand roll with vegetables! Add a mashed avocado to it, for a little more depth, but now it will not keep as long. Preserved lemon gives this mash intense pops of salty-citrusy flavor.
Scoop out the flesh and pith from the lemon and use only the peel. Save the flesh for dressing.
DIRECTIONS
Combine garlic, 1 tablespoon oil, a pinch of salt, and 1/2 cup water in a small saucepan. Add peas and cook over medium heat, stirring occasionally, until peas are tender, about 5 minutes for fresh peas, about 2 minutes for frozen. Drain, reserving cooking liquid.
Transfer pea mixture to a food processor; add mint, preserved lemon, and parsley pulse until a coarse paste forms. Transfer to a medium bowl; mix in chives, 1/2 tablespoon preserved lemon peel, 1 tablespoon lemon juice, 1/4 tsp. Aleppo pepper, and 2 tablespoons of oil. Stir in reserved cooking liquid by tablespoonfuls until mixture is still thick but spreadable. Season pea mash with salt, black pepper, and more lemon juice, if desired.
Cucumber or Endive Leaves are perfect for the little dip. sprinkle with remaining 1/2 tablespoon preserved lemon peel and more Aleppo pepper, and drizzle with more oil.
INGREDIENTS
2 garlic clove, quartered
3 tablespoons extra-virgin olive oil, divided, plus more for toast
2 cups shelled fresh peas (from about 2 pounds pods) or frozen peas, thawed
2 tablespoons preserved lemon peel
1 cup fresh flat-leaf parsley leaves
3-4 sprigs fresh mint (optional)
2 tablespoons chopped fresh chives
1 -2 tablespoons lemon juice
1 teaspoon Aleppo pepper
Salmon Hand Rolls
Hand rolls are a great way to serve left overs. Assemble cooked salmon and vegetables like cucumbers, carrots, daikon radish, lettuce or cooked sweet potatoes.
DIRECTIONS
Brush the fish with the Asian Sauce. .
Use either thinly sliced 1” seared salmon or whole poached salmon and flake salmon into bite-size pieces and drizzle with the reserved sauce.
Place a sheet of seaweed on the counter and
top the seaweed with some rice in the middle of the sheet. Add 8-8 slices of cucumber, or carrots or both. 3-4 slices of avocado and about 2 tablespoons of salmon. Roll into a cone. Serve with optional wasabi or Umeboshi plum paste could also be lightly spread over the seaweed.
INGREDIENTS
1 1/2-pound salmon filet - seared, baked or poached
Toasted seaweed sheets, quartered
Cooked short-grain rice and
2-3 Persian cucumbers, halved crosswise and cut lengthwise into thin strips
1 to 2 avocados, pitted and thinly sliced
Or thin carrots threads
OPTIONAL wasabi paste
Umeboshi plum paste
Easy Asian Sauce
DIRECTIONS
Heat a small pan with 1 tablespoon of oil and add the garlic and ginger and allow to soften about 3-4 minutes.
Add almond butter, tamari, vinegar, and stevia. Blend well and use on handrolls, beans, carrots or cucumbers
1 tablespoon olive oil
2 teaspoons finely grated ginger
1 clove garlic chopped very fine
2 teaspoons sesame oil
1/4 cup natural almond butter (sub cashew butter)
2 tablespoon apple cider vinegar
2 tablespoons tamari
1 teaspoons stevia
Broth with Egg and Spinach
This is super easy. Keep this recipe as a quick soup you can whip up anytime. With frozen spinach, broth, eggs and onions, you got this! If you use fresh spinach, fill a bowl with a handful of spinach and ladle to soup over the spinach.
DIRECTIONS
Heat a large Dutch oven with medium-high heat. Add oil. When it shimmers, add the onions and a tablespoon of salt and Italian spices. Cook, stirring occasionally, cook onions for 10 to 15 minutes until tender.
Add the stock and allow the stock to come to a simmer. In a medium size bowl with a spout, thoroughly whisk together the eggs, While gently whisking soup with one hand, pour egg mixture into pot in a thin stream with the other. Once all of the egg mixture has been added, turn off the heat.. Taste and adjust for salt.
If using fresh spinach. Place a handful of spinach in bowl and ladle soup over spinach into bowls and serve immediately, garnished with black pepper and parsley and scallions
INGREDIENTS
4 tablespoons extra-virgin olive oil
2 medium yellow onions or leeks , diced
Sea salt
1 tablespoon Italian seasonings
6 large eggs
Pinch of freshly grated nutmeg
Freshly ground black pepper
8 cups chicken stock, preferably homemade
2 cups spinach
Optional 2 tablespoons finely chopped flat-leaf parsley or scallions