- Full Title: Maggie’s Exquisite Ketogenic Cookbook: 44 Low Carb High Fat (LCHF) Recipes for Weight Loss
- Autor: Maggie Fisher
- Print Length: 92 pages
- Publication Date: December 28, 2014
- Language: English
- ISBN-10: B00RJMHE7Y
- Download File Format | Size: pdf, epub | 1,34 Mb
t old Northern Spies
in his Long Island backyard
to look for an orchard of his own;
to my grandfather Defoe Mosher,
who grew Jonathans, Winesaps, Northern Spies, Rhode Island
Greenings, and Grimes Golden on his Indiana farm;
to my great-grandmother Edna Bloom Carter,
who made pies from the two unpruned Yellow Transparents
behind her house;
and to my former bandmate Thomas Knight Peper,
who got me started making hard cider and,
on frigid nights at his Pennsylvania farm, applejack.
1. The Fruit of Legend and Lunchboxes
2. How to Buy a Good Apple
3. Eating Apples, Seriously
4. Apples in the Kitchen
5. The Hard and Soft of Cider
Belle de Boskoop
Cox’s Orange Pippin
Hudson’s Golden Gem
Kidd’s Orange Red
Rhode Island Greening
White Winter Pearmain
I. THE FRUIT OF LEGEND AND LUNCHBOXES
Apples. Red, round, crisp, and cool.
The list of adjectives doesn’t have to stop there. The orchards of North America have produced some sixteen thousand varieties worthy of being named. Each has its characteristic hues, heft in the hand, flavors, aromas, crispness—all of which could be called the apple’s personality. Some apples seem mysterious and take time to get to know. Others can be as accessible as a carrot.
There are fruity apples tasting of banana, mango, pineapple, and pear, and spicy apples tasting of licorice, cinnamon, coriander, rue, and nutmeg. Apples can be had candy sweet or lemon sour, cleanly astringent or mild-mannered, and hard as a raw potato or messy as a peach.
The best-known varieties tend to be quite apple-like: round and smooth and with at least a red blush. But others are shaped like toy tops or lopsided old pillows and have skins that may look scarred to the unaccustomed eye. A few, such as the homely Knobbed Russet, don’t look like apples at all. Sizes vary from the crabs, just an inch across, to branch-bending giants the size of a baby’s head and weighing well over a pound.
Colors range from near white to humdrum beige to the deep, waxy near-black of a limo. And of course there are the reds in uncountable shades, patterns, and levels of opacity and luminosity. An apple’s red coat overlays a layer of yellow or ocher or green that will either set the apple ablaze or mute it. A Stayman’s red is transposed to a minor key by the green pigment below. But on a Winter Banana or Ozark Gold, the red blush acts like a lens, incandescing with the light that reflects up through it.
OUR FRUITED PLAIN
Until the 1800s, most orchards were casual groves of trees grown from seed. Because an apple seed doesn’t produce a replica of the parent, but only a rough facsimile, these orchards were full of individuals, each one distinct. Johnny Appleseed became a fixture of American folklore by offering apple seeds to anyone willing to stick them in the ground, but this genetic crapshoot likely produced few worthy trees. In time, only the very best of America’s apple trees were given names and propagated by grafting—the horticultural handicraft by which a bit of tree branch, called a scion, is spliced into a rooted tree. The scion will take sustenance from the tree, but grow true to the tree from which it was taken. This is the only way that varieties are perpetuated over the centuries. (Henry David Thoreau, the village contrarian of Concord, Massachusetts, lamented how grafting had
chinese restaurants near me that deliver, chinese food market, uno pizza, chicken cordon bleu, cajun recipes,
They are also popular with athletes and fitness-conscious foodies as they are nutrient-dense and a great source of protein for muscle building, maintenance and recovery. Plus, they are a more affordable way to boost nutrient and calorie intake compared with pricey protein bars and shakes.
Because they have a very low GI (glycaemic index) rating, they help to provide slow-release, long-lasting energy for active lifestyles.
Nut butters are also a useful tool in weight loss as eating even small amounts can leave us feeling full and prevent hunger pangs. Moreover, most brands these days are unsweetened and do not contain any added sugar.
GOOD FOR YOUR HEALTH
Nuts are among the world’s healthiest foods and studies have shown that eating them regularly reduces the risk of developing heart disease, stroke and other age-related diseases. High in protein and heart-healthy omega-3 and -6 fats, nut butters are rich in vitamins as well as a range of essential minerals. They are also a good source of antioxidants, especially vitamin E, high in dietary fibre and low in sugar and carbs. Moreover, their poly-unsaturated and mono-unsaturated fat content helps to lower cholesterol and fight inflammation in the body.
Nut butters can help to lower blood pressure, protect against some cancers and build stronger bones and muscles. They also help to build and maintain a healthy immune system and support the structure and function of cells.
TYPES OF NUT BUTTERS
* * *
Probably the healthiest of all the nut butters as it has fewer calories and more vitamin E and dietary fibre. Eaten for breakfast, it can stabilize blood-sugar levels for the rest of the day, making food cravings and snacking between meals less likely.
BRAZIL NUT BUTTER
Most of the fat content of Brazil nuts is mono-unsaturated, which is thought to lower LDL (bad cholesterol) and raise HDL (good cholesterol) in the bloodstream. It’s also one of the highest natural sources of selenium, which is believed to fight inflammation and increase blood flow.
Rich, smooth and creamy, this is one of the most popular alternatives to peanut butter, and although it’s lower in protein, it’s richer in minerals (calcium, magnesium and zinc) and other nutrients.
This is richer and sweeter than other nut butters and quite oily. Although it can be used as a spread, it is more frequently added to smoothies, porridge and desserts.
Most of us are familiar with the chocolatey variety of hazelnut spreads, but it’s also available without flavourings. It’s a good source of fibre, vitamin E, minerals and omega-6 fatty acids but only has half the protein of peanut butter. Turn to here to try making your own!
MACADAMIA NUT BUTTER
This is low in saturated fat and contains a variety of healthy vitamins and minerals. It can help to lower unhealthy LDL cholesterol and control blood-sugar levels. Due to its high fibre content, it is gut friendly and may also ease the symptoms of irritable bowel syndrome (IBS).
This is the most widely consumed nut butter in the world. It’s highly nutritious, especially in protein, vitamin E and minerals, and available salted or unsalted, plain or with added flavourings, smooth or crunchy. Avoid brands that have added sugar and palm oil for the most nutritional benefits.
Although slightly higher in fat than other nut butters, this contains both omega-3 and -6 healthy fats, a jackpot of vitamins, minerals and dietary fibre.
This is very nutritious and can help to keep our arteries healthy and reduce cholesterol in the body. It is an especially good source of potassium – just 25g (1oz) of pistachio butter can contain as much potassium as a banana.
Walnuts are a great source of healthy omega-3 fats, which help stimulate leptin, the hormone that tells us when we’ve had enough to eat. This nut butter also has anti-inflammatory properties, making it a popular choice for people with autoimmune and inflammatory health problems.
These can be made from grinding any of the nuts listed above and combining them with other nuts, edible seeds (sesame, pumpkin, sunflower, etc.) or flavourings, such as salt, honey, vanilla, spices and cocoa.
COOKING WITH NUT BUTTERS
* * *
Cooking with nut butters is not a new phenomenon – in Southeast Asia they’ve long known the benefits of cooking with nuts, especially peanuts. They are a staple of Malaysian and Thai food where they are sprinkled over noodles, curries and salads as well as playing the starring role in satay sauce. Nut butters can add flavour and texture as well as nutrients to both savoury and sweet dishes. Use them to make pasta sauces, dips, creamy soups, curries, salad dressings and drizzles.
And it’s easy to make your o
wheat free bakery, chicken pasta, pineapple juice, baby shower cakes, vegs,
tial information necessary for a good understanding of the subject at hand. Beyond its most basic levels, brewing often becomes a highly technical pursuit, and we have not shied away from this aspect of the craft, although we have hopefully avoided details that are too dry and esoteric to be of interest to anyone but scientists. We do not, for example, include diagrams of molecules here, although we sometimes make mention of their structures and actions; we trust that any such graphics are these days a few clicks away on the internet and best accessed through those means.
Beer has its own form of terroir, but the ingredients needed for beer-making have traveled the world for hundreds of years. In this aspect, brewing is much like cooking—ingredients and cultural influences may come from many sources. Beer is brewed in all corners of the world, but we have focused individual entries on the great brewing nations, countries clearly developing new brewing cultures, and the history of beer within those societies. Where a particular city or region has made a notable contribution to brewing history, it has also been given an individual entry.
We have provided information about many of the most influential barley varieties, and their particular qualities and lineages. There are more than 100 entries about hops. There are individual entries on 11 hop-producing countries, and where those countries have more than one significant growing region, we have a separate entry for the region itself. All significant modern hop varieties (and a few historical ones) have individual entries giving significant details of their lineages, technical properties, and usage within the brewhouse. Beyond these there are technical entries about other aspects of hops, from aromatic and bittering compounds to specific techniques used for dry hopping.
Beer styles, of course, have individual entries, although they will also be mentioned in other places throughout the book. Beer style is a cultural phenomenon, and thus somewhat subjective or arguable, and we treat it as such. The reader will therefore find these entries to be enlivened by the contributors’ individualistic impressions, as we believe they ought to be; we will each find our own well-informed subjectivities on these fascinating and rapidly evolving topics.
Most measurements in the book are mentioned in both American units and metric units. Beer and wort gravities are given in degrees Plato. The reader will find various conversion factors within the back matter. While it would clearly be impossible to list every beer organization, magazine, festival, and online resource, the appendixes will give readers a good start on finding further information they may wish to seek. A synoptic outline arranges subjects by general grouping, such as “Biographies” and “Festivals and Competitions,” and it is hoped that this will help the reader navigate the book more easily and in various ways. In a work of this scope, despite our best efforts, there will inevitably be inadvertent omissions and errata. Comments from learned readers will surely inform and improve future editions.
Many of life’s great moments happen at the table, whether these be the tables in our homes, in our restaurants, or in our pubs. The world of beer, this great culture, is worthy of far more respect than it has ever enjoyed, and it is capable of producing far more joy than most people realize. We hope that this volume will help you discover more of that joy for yourselves and pass it along to others.
There are many thanks to go around, more than I can possibly list here. Our contributors are uniformly busy people, and they have given generously of their time and expertise. Peruse the short contributor bios at the back of this book; only then will you realize what a diverse and eminent group of people brought this work to fruition. This volume is partially a product of many warm, sunny days spent indoors, surrounded by books and computers instead of trees and fresh air. I am profoundly grateful for everyone’s hard work. I want to thank originating editor Benjamin Keene for coming to me with this idea in the first place; this book would not exist if not for his vision. I also want to thank my stalwart Oxford editors, Grace Labatt and Max Sinsheimer, for their sheer doggedness and their steadfast belief that we would get this done. I want to convey all of our thanks to our august Advisory Board—Dr. Charles W. Bamforth, Dr. Patrick Hayes, Dr. George Philliskirk, Dr. Wolfgang Stempfl, and Dr. Keith Villa—each of whom read through hundreds of entries and provided feedback. Graphic artist Charles Finkel, a friend to many in the beer world, curated our photos and illustrations, adding many from his personal collection. When we came knocking, the eminent hop scientist Dr. Val Peacock dropped what he was doing and agreed to become our technical advisor on hops, devoting weeks of work to make sure that our h
chocolate chip pancakes, healthy chicken recipes, homemade custard, wine online, diet books,
d poach for 3 minutes. Grill the bacon slices until crisp.
To serve, place some cooked lentils in each bowl, add a couple of pheasant quenelles and a slice of crispy bacon, then pour in some hot soup.
Soupe à l’ail et aux amandes
White almond and garlic soup
This wonderfully summery cold soup comes from the Basque region of southwest France. An essential ingredient is piment d’Espelette, a smoky hot spice made from dried chilli peppers and produced only in this area. The little corn and smoked duck cakes are optional, but they do add extra flavour and texture.
4 new season garlic cloves, roughly chopped
1 free-range egg yolk
150ml grapeseed oil
3 slices of day-old white bread
250g ground almonds
1 tbsp sherry vinegar (or more to taste)
ground piment d’Espelette (chilli powder)
Corn and smoked duck cake
6 free-range eggs
1 tsp baking powder
100g smoked duck, diced
160g sweetcorn kernels (canned are fine)
50g tomato paste
90g unsalted butter
100ml double cream
pinch of saffron strands
Purée the chopped garlic with the egg yolk in a mini blender or food processor. Start adding the oil, a little at a time, to make a garlic mayonnaise. Scrape this into a bowl.
Put the bread and ground almonds in a food processor, add 800ml of water and blitz thoroughly until really smooth. Tip this into a bowl, then stir in the garlic mayonnaise, vinegar and season. Chill for at least 4 hours.
Serve the soup cold, garnished with a little olive oil and a sprinkling of piment d’Espelette. Add some garlic croutons if you like (see here)or serve with some corn and smoked duck cake, which makes a delicious accompaniment to this soup.
Corn and smoked duck cake
You can use a cake tin for making this or a silicone cake pop mould, which will give you 20 little balls of cake.
Preheat the oven to 200°C/Fan 180°C/Gas 6. Whisk the eggs in a bowl, add the polenta and baking powder, then fold in the rest of the ingredients. Transfer the mixture to your cake tin or mould. If making a large cake, cook it for about 30 minutes or until a skewer comes out clean. If making small balls of cake, cook them for about 10 minutes. Remove from the tin or moulds, cut into small pieces if you’ve made a large cake, and serve with the soup.
Si un seul élément de la cuisine Française peut être appelé important, fondamental et essentiel, cet élément est la soupe
If any one element of French cooking can be called important, basic and essential, that element is soup
Garlic and sage soup
L’aigo boulido means ‘boiled garlic’ and this soup is often prescribed for people who are feeling under the weather or in need of some detox. It is enhanced by a touch of sage, which is also a mild antiseptic and helps the digestion. There are many variations but everyone agrees that this is best made with new season garlic, which is sweet and innocuous.
20 garlic cloves, or more to taste
1 litre water
pinch of coarse sea salt
8 sage leaves, sliced
thick slices of stale country-style bread
2 tbsp strong olive oil (optional)
Peel the garlic and cut each clove into 5 or 6 slices. Put the garlic into a saucepan with the water and some salt, bring to the boil and simmer for 30 minutes. Add the sliced sage leaves and take the pan off the heat.
Tradition has it that you put the stale bread in the bottom of the bowl and pour the piping hot soup on top, with or without a drizzle of olive oil. When you’ve eaten all but a few spoonfuls of soup, add a dose of wine to your bowl before finishing it off – strictly medicinal of course!
Velouté de chataignes
Chestnut and apple soup
A great winter warmer, this soup is a speciality of the Cévennes region of France where chestnut trees grow in abundance. They also make a version in Corsica where they have a thriving chestnut industry. The soup is best made with dried chestnuts, which are sold peeled and ready to reconstitute in water before being cooked.
180g dried chestnuts
1 sprig of thyme
2 bay leaves
1 white onion, peeled and chopped
800ml vegetable stock (see here)
1 red apple
1 green apple
1 tbsp unsalted butter
½ tbsp caster sugar
olive oil (optional)
Soak the chestnuts in water for 3–4 hours until reconstituted, then drain them and rinse. Put the chestnuts in a large saucepan with the thyme, bay leaves, onion and vegetable stock
syrah, pizza offers, texes login, closest ice cream shop, pizza grill,
eats the crisp bite of a healthy summer salad. The key to their success is colour. A vibrant, colourful soup or salad is a tasty soup or salad, and the most important thing to remember is to use fresh, organic ingredients to make those beautiful bowls sing. Locally sourced produce is a must, so get yourself down to your local corner shop and buy some beautiful, colourful food.
Soups are a great option when you’re on a detox or cleanse, and salads are the perfect summer meal staple. They also make for a wonderful packed lunch when you’re on the go. Soups and salads can be pre-prepared and assembled in seconds so you’ll have plenty of time for yoga, recipe testing and walking your dog.
* * *
* * *
This recipe is all about flavour. The juniper and quinine dressing really makes the blueberries and cucumber sing. My golden rule is to always have ice in the freezer. This salad is best served chilled and is great for keeping cool on long summer days in the park. Gin is amazing for digestion and really gives your skin a beautiful glow. This salad also makes a great light supper before a big night out. It keeps me dancing all night long.
4 strips cucumber
2 shots gin
1 bottle tonic water
Use a potato peeler to peel strips off a cucumber and arrange them in a glass tumbler. Scatter the blueberries on top and then add the ice. Pour 2 shots of gin over the ice. You should hear a satisfying crackle when the liquid hits the ice. Then top up the dressing with the tonic water to give it a quinine kick, and you’ve got a beautiful summer salad that’s healthy and impressive.
* * *
* * *
When I started writing this book I thought long and hard about whether to include fish in my recipes. Although I am technically vegetarian, I make an exception for fish so that I can make this delicious broth. Luckily goldfish can be locally sourced from fairgrounds and, as they’re not in the sea, they can’t be overfished. Using sustainably sourced food and environmentally friendly produce is incredibly important to me – that’s why I only buy fish that I can find within a five mile radius of my home.
1 carton goldfish crackers
1 pack gummy fish
Empty the carton of goldfish crackers into a bowl. I think it’s best to use a blue tablecloth, so that the fish look like they could be in the sea. Make sure that all the goldfish crackers are still whole, so that the dish remains in keeping with its nautical theme. Carefully pick your chosen gummy fish and hide them amongst the goldfish for a delicious surprise. Arrange some on the top of the bowl and serve.
Top tip alert: Gummy fish are completely gluten free so this dish is a wonderful option if you’re pretending to be a coeliac.
* * *
* * *
This sprout dish is a health-packed powerhouse. Some people think that sprouts are only available at Christmas but I like them to play a key part in my summer cooking. The sprouts you’re used to eating will be vegetable sprouts but these summer sprouts are much more delicious. Typical Christmas sprouts can have a distinctive bin-juice flavour, so I think it’s best to avoid them. Stock up on these beauties from October, but store them up to use all year round.
1 box of Choc on Choc Brussels sprouts
2 bags Marks & Spencer chocolate Brussels sprouts
Skewer the net bag with a pair of scissors or a knife, if you prefer. Be careful when using scissors or knives because they are sharp, second only in danger to the spiralizer, which once spiralized my finger. Once you have removed the outer net, arrange the sprouts in a bowl, being careful to remember not to remove their casing. They look much better when they’re shiny and green. Try to build a small sprout tower; this will help your salad look plentiful and will give the impression that the diner should be full after eating it.
* * *
* * *
This salad is great because it really makes the finger-licking chicken the star of the meal. Fried chicken is my absolute favourite food because it is deep fat fried and locally sourced from the chicken shop just down the road from my house. Kale is sometimes criticized for soaking up toxins from the soil, but in this salad all it is soaking up is delicious, salty fat. This is a great salad to take to work or enjoy with friends – a real multitasker.
1 pat butter
1 family bucket fried chicken
A splash of tomato ketchup
Chop the kale roughly into small strips and massage it gently with half the butter. This give
first growth in 1982 that initially sold for $400 a case today commands as much as or more than $2,500 a bottle. An incredible appreciation from $400 a case to $30,000 a case. This is because of worldwide demand, the stellar quality of the wine, and the fact that it is very scarce.
So that begs the question: collecting versus speculating. I think true lovers of wine are not speculators; they are drinkers, tasters, and enjoyers of wine. I have never purchased a case of wine in order to resell it, but rather to have it in my cellar to enjoy over the many years that it will last. I know a few people who will buy wine and then sell a portion of their collection once it matures, to fund future purchases. Buying wine to speculate is a practice for the investor, not for the true wine lover.
I’ve often had people say to me, “I can’t drink this wine. It’s now worth $1,000 a bottle, when will there ever be an occasion good enough to drink this wine?” That is a very dangerous precedent to establish. A true wine lover thinks of wine in terms of not what the appreciated price of the wine is but rather what you initially paid for it. And feel comfortable in knowing that if you really want to appreciate wine you must pull the cork, taste the wine, and enjoy it. If you have that mind-set you’ll be better able to appreciate the wine rather than wait for the ideal moment that may never come. Remember that the most expensive wine in your cellar is not the wine that costs the most, but the wine that goes bad.
In the early days the use of futures or en primeur for buying wines was a very good method to obtain really terrific vintages, because you were generally getting a wine with an established provenance at a lower price. The practice began in Bordeaux as a way for château owners to sell some of their wines earlier than usual as a way to generate cash flow for their businesses. They needed the money, so it was a way for them, in essence, to factor wines out early. With the surge in wine prices and the many good vintages over the last twenty years, a lot of producers are in much better financial shape than they were in the past. In fact the trend now is for the well-capitalized vineyards to sell less en primeur and hold wines in their library (inventory) for release at auction five to ten years later at market prices. Look for these estate offerings because, although they are expensive, you’ll have a firm grasp on the wines’ provenance. The bargains on futures, therefore, are not as great; but they still can be a good opportunity to buy large quantities of fine wines at pre-established prices.
When you’re buying through futures, it’s most important to focus on the quality and the reputation of the retail establishment you are buying from. You must develop a rapport with the wine merchant that you feel comfortable with—it should be a well-capitalized establishment with trustworthy people. Do they have a long history of being able to make good on their commitments? Buying wine en primeur is basically an unsecured contract that you have with that wine merchant. Keep your eyes open because there have been horror stories in the past of merchants collecting large amounts of money then reneging or filing bankruptcy, leaving the wine lover high and dry. Well-regarded wine dealers, however, are usually very honorable merchants.
Over the last ten years the auction market for fine wine has really exploded, making it a viable option for rounding out your cellar. The wine that flows through the auction market includes not only mature wines ready to drink but also some very rare and hard-to-find older wines. Sometimes bargains abound, but don’t expect a steal because auction house premiums and taxes must be added in. In addition, you have to be very careful with respect to the quality of the wines and how they were stored, or any vagaries in how they were shipped. In addition, some auction houses do a better job than others of vetting the provenance of the wine. Counterfeit wine is a big business so you have to understand which auction houses take the time to verify the provenance, conditions, and storage of their offerings. This information is often recorded within the catalog, and is a very useful tool for the wine lover who wants to round out a collection and taste some wines that might have been missed when released.
As noted above, there is significant and growing wine fraud. Counterfeit wine existed for centuries, ranging from the vineyard level, as with the Georges Duboeuf Beaujolais scandal, to the auction or secondary market. The most famous case of wine fraud occurred in 2012 when an Indonesian man by the name of Rudy Kurniawan supposedly assembled the greatest cellar in the world and then began selling off his collection via the auction market. What he was doing was buying dramatically lesser quality wines and affixing fake labels to the bottles from some of the most e