Top Pie Recipes Cookbook by Martha Stone [epub | 4,14 Mb] ISBN: 1790690013

  • Full Title: Top Pie Recipes Cookbook: Delicious Recipes for Homemade Pie by Top Chefs
  • Autor: Martha Stone
  • Print Length: 103 pages
  • Publisher: Independently published
  • Publication Date: December 3, 2018
  • Language: English
  • ISBN-10: 1790690013
  • ISBN-13: 978-1790690015
  • Download File Format | Size: epub | 4,14 Mb
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Pie is a comfort food, bringing back memories of home, love, and tradition.

Pies have a bad reputation for being difficult to make, and this is simply not true!

These fifty recipes are a start to your new journey into pie making, so roll up your sleeves and have fun!

 

Editorial Reviews

 

Keywords

brands, companies, or products mentioned in this book have endorsed the information contained herein.

The pie chart on page 107 was created by Christopher H. Hendon, and the coffee bag labels on page 164 were adapted from a design by Kamila Krauze for Halfwit Coffee Roasters. Both are used, gratefully, with permission.

Craft Coffee: A Manual

eISBN13: 978-1-57284-804-7

First Edition: November 2017

Surrey Books is an imprint of Agate Publishing.

Agate books are available at bulk and discount prices.

Visit agatepublishing.com for more information.

Contents

INTRODUCTION

How to Use This Book

The Many Waves of Coffee

Specialty Coffee versus Craft Coffee

CHAPTER 1: Brewing Basics

Extraction

Strength and Yield

Brew Ratio and Dose

Grind Size and Contact Time

Water

Temperature

Pour

Dialing It In

CHAPTER 2: Choosing Hardware

Full-Immersion versus Pour-Over Brewing Devices

How Do Filters Factor In?

Full-Immersion Devices

Pour-Over Devices

Grinders

Scales

Kettles and Thermometers

Brewing Vessels, Servers, and Thermoses

CHAPTER 3: The Coffee

Beans

Varietals and Cultivars

Origin

Process

Roast

Decaffeination

CHAPTER 4: Buying the Coffee

Where to Find Craft Coffee

Seasonality

Deciphering the Coffee Bag Label

Storage

CHAPTER 5: The Flavor

Acids and (Perceived) Acidity

(Perceived) Sweetness

Bitterness

Mouthfeel

Aroma

How to Assess Flavor

CHAPTER 6: Brewing Methods

The French Press (Press Pot, Coffee Press, or Cafetière)

The AeroPress

The Abid Clever

The Siphon (Vacuum Pot)

The Melitta

The BeeHouse

The Walküre

The Kalita Wave

The Chemex

The Hario V60

APPENDIX: Troubleshooting, Tips, and Tricks

RESOURCES

INDEX

ACKNOWLEDGMENTS

ABOUT THE AUTHORS

Introduction

CRAFT COFFEE CAN BE A POLARIZING SUBJECT. In the United States, coffee has had a long history of being made poorly and conveniently—and bought and sold cheaply. For many colonial settlers, coffee was liquid fuel, something that got their gears going in the morning and made them forget, if only for a moment, that they were slowly and murderously humping (European) humanity westward. It wasn’t supposed to taste good, and for a while in the 19th century, it couldn’t taste good; there were no adequate tools. People would burn coffee beans in a frying pan and then boil them with water (enter sugar and cream). In the later part of the 1800s, manufacturers started making fake coffee from various grains, which people continued to buy, despite being aware of the con, until they realized the additives usually included actual poisons, like arsenic and lead. Later came convenient preground coffee and later still, because ground coffee goes stale quickly, vacuum seals, both of which were, more or less, marketing gimmicks. The expectation that coffee is gross, convenient, and cheap is deeply engrained in the American psyche, and some people get prickly when others start talking about good-tasting, mildly inconvenient, relatively expensive coffee.

Let them prickle. Read this book. Make great coffee.

My coffee journey did not start out as a deliberate quest for the perfect cup. Instead, I found my way to craft coffee via a circuitous road largely paved with ignorance and pragmatism. My parents never drank coffee, and I had little exposure to it growing up. In high school, I ordered my first cup of coffee black—at a local diner—because I didn’t understand that many people expect coffee to be vile and rely on cream and sugar to help them suffer through it. I accepted the thin, bitter brew without question. I had become a black-coffee drinker. Without the sweet embrace of cream and sugar, it didn’t take me long to realize that different coffees have different tastes. I knew that diner coffee was markedly different from Starbucks coffee, and Starbucks coffee was distinct from my local independent café’s coffee—but I never thought to ask why.

I also never lived near a café that offered manually brewed coffee—I didn’t even know such cafés existed or that manual brewing methods had qualitative differences from machines. When I purchased my first pour-over device in graduate school, it was only because a machine seemed extravagant and unnecessary for the single cup I brewed each morning. I figured out how to work it well enough, but only occasionally did I brew significantly better coffee than that diner back in high school did. Then one day my friend Andreas (who is now my husband) came over and saw I had a manual coffeemaker. He happened to be a barista and seeing that I had never invested any time in learning how to use the device properly, he showed me a couple of easy ways to improve my brew. As it turns out, coffee—when brewed manually—can be controlled and even manipulated for best results
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thod of killing fish.

To arrive at this conclusion, we had continuous contact and meetings with some of Europe’s sharpest researchers, some of whom combined an interest in the taste and texture of fish and shellfish with their scientific knowledge. Through our observation and their research, we determined when seafood is at its very best for serving; it’s all about the fishing methods, killing, draining, temperature, tenderizing, and preparation after it reaches room temperature.

Our cookbook project also increased our contact with the farmers at our two vegetable gardens. After closely following a full growing season, we became more familiar with their work. We came to understand how they work with old flavorful cultivars and fight against industrial sowing. We studied the deep knowledge these farmers hold and grew to appreciate how they developed various methods to create unique ingredients for us. To make full use of our vegetable suppliers, we adjust our menu based on what they deliver; we believe there is no acceptable reason to use unripe raw ingredients that are not at their absolute best in the mere interest of offering the same menu every night. A few years ago we introduced our “vita menyer” (“white menus”), which means our guests have no idea what will be served that evening. This gives us considerable freedom to compose dishes in accordance with what is delivered fresh to our kitchen. In one dish, we go as far as to let the gardens decide the flavor, look, texture, depth, and preparation of the dish, and we’ve even named it accordingly: Satio Tempestas, which with a few added words translates to “satisfaction based on season and time of year.”

We had achieved such positive results with the fish and shellfish from the cold Nordic seas and the produce from the gardens in Malmköping and Askersund that we were very disappointed when we could not find a Swedish breeder who could deliver the quality we demanded of fowl, pork, veal, and beef. We felt that because our vegetable farmers find the best varieties that are not engineered for high yields and convenient transportation at the expense of taste, we should have the same approach to the meat we use.

As luck would have it, we met a pig farmer at one of our gardens who bred Linderöd pigs, considered the “national pig” of Sweden. We had already experienced the genuine taste of Linderöd pork when we bought a 480-pound (220-kilogram) pig named Clarissa who provided us with her own lardo di colonnata for a long time. The Linderöd pork is often said to taste nostalgic, “like pork used to taste”; it has a good fat content that carries a deep and mild meat flavor, with a little hint of the wild.

The same farmer also helped us breed cage-free chickens that are allowed to move freely outdoors and pick and choose whatever they want to eat. Sadly, a fox killed the first brood, but these things happen, and we could never imagine buying chickens of inferior quality to cover our losses. We cook according to season, without compromise, and the chicken season is short. It only lasted for a couple of weeks after the fox had killed all of our matured chickens.

During the year we worked on the book, we also looked for breeders who could deliver the absolute best beef. One who looks will find, and we struck gold in Gotland and in Jämtland with two different kinds of meat. The first is a cross between Simmental and Angus and is bred on spent grains (from beer brewers), and the other is a Swedish mountain cow.

We believe that through our selection and quest for quality, we end up with the ingredients we want. In return, we give back to a small group of enthusiasts who give their all to produce highquality products the old-fashioned way, with the accompanying hard physical work, low yields, and poor resistance to diseases. These are entrepreneurs who, as strange as it may seem, are propelled not solely by money, but rather by a kind of idealism. And it is no secret that we are extremely dependent on these people. They, in turn, are very dependent on us, as our payment for their products is income that usually goes right back into their business. If more people worked in this way, Swedish farming would be greatly enriched, and the quality of the work would improve along with the status of the industry.

We feel privileged to be able to write a book about our relatively short existence as a restaurant, over three hundred pages about our profession, a job that, to us, means working all hours of the day and night–a job that affects not only our own lives, but also those of our families and friends.

We’ve divided the book into a few very clear chapters and a few sections that overlap.

There are two reasons why the recipes in this book are not presented in the traditional way. Firstly, we never work with recipes in our kitchen, and secondly, our dishes demand so many elements and restaurant tools that few people would be a
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at—a scene. This was not “vintage.” This was not “oldies but goodies” on the radio. This was the real thing. Sons of World War II vets had their first cars, and they wanted to be seen. Just reading the blogs of today dedicated to old restaurants, it is obvious that for some people this was the highlight of their lives.

We remember the food and how good it tasted. Perhaps it was the ambience, the company and the newness of every food trend.

Cork ’n Cleaver ad. Courtesy Doug Motz.

Restaurants are lost only when no one remembers them.

We have tried to include a spectrum of sentimental Central Ohio favorites and to go farther afield—to those places families and weary travelers stopped at and became delighted by and stopped at again and again. So—enjoy, remember and try a recipe or two.

Chapter 1

DINERS

THE ELMWOOD RESTAURANT

1965–1970

2177 WEST DUBLIN–GRANVILLE ROAD, WORTHINGTON

The Elmwood Restaurant was a little gem in Linworth started by Fred Snouffer and Maxine Snouffer. Elmwood was the former name of Linworth, now a part of Worthington. The name changed in 1910 due to the misrouting of mail intended for Elmwood Place in Hamilton County. The town of Elmwood, lying halfway between Worthington and Dublin, had its new name created from the last syllable of Dublin and the first syllable of Worthington.

Fred Snouffer was born in Linworth and lived there his entire life, along with a bevy of close Snouffer relatives.

The Elmwood featured daily specials of comfort food that cost exactly one dollar, including a beverage and three cents of tax. Because Linworth was experiencing a great deal of growth at the time (as it is again at the time of this writing), Maxine Snouffer wanted construction workers to be able to walk in with a dollar bill and enjoy a hearty, hot meal. Each special included an entrée and two side dishes. Meat loaf, Johnny Marzetti, fried chicken, pork chops and ham with cabbage were familiar menu items. Homemade chili and vegetable soup were standard fare, along with scrumptious madefrom-scratch desserts. Fred’s mother, Frankie Snouffer, and teenage daughter, Sue, baked the pies using their crust recipe made with lard. Wedges of fruit pie were a quarter, and cream pies (homemade butterscotch, lemon meringue and coconut cream) were thirty-five cents. Another Worthington High School class of 1965 graduate, Esther Brooks Hunter, was a cook. (Sue Snouffer Kuhn Melvin, Esther Brooks Hunter and Christine Hayes are all part of this illustrious class and meet monthly with others of this distinction at various Worthington restaurants for fine meals and conversation.) Sue, like her father, has lived most of her life in and around Linworth.

The daily Elmwood Restaurant menus were created on a portable typewriter, and neighborhood kids washed the dishes and bussed the tables.

The site of the hometown Elmwood is now Dublin Cleaners. The restaurant had one more owner before it closed (perhaps because the construction workers had finished their jobs). It is to be noted that two doors to the west of the former site of the Elmwood is Cameron’s, noted Columbus restaurateur Cameron Mitchell’s first restaurant. Mitchell has gone on to a huge restaurant empire since founding Cameron’s, but fortunately for Linworth diners, he likes to keep his first small hometown place as it was.

HAROLD’S THIRD & TOWN

1939–1980

88 EAST TOWN STREET, COLUMBUS

THIRD & TOWN AT (MOUND AND HIGH)

1980–1992

346 SOUTH HIGH STREET, COLUMBUS

In the 1920s, Harold Wasserstrom’s father ran and owned a malt store at 74 East Town Street that was frequented by home-brewers during Prohibition. When Prohibition ended, he opened up Joe’s Place in the same location until moving to the corner of Third and Town in 1939, when he bought the building and opened up the Intersectional namesake grill with his son Harold as a partner.

Harold’s son Jeff shared these memories of the place:

Dad’s cabbage rolls were not only the best but probably the biggest. Customers would ask how many cabbage rolls they should order and be told one would be enough. Once they received their hearty-sized cabbage roll, their eyes would light up and [they would] say something like, “I see what you mean!” Dad served daily specials, of which cabbage rolls were just one of these. Think they were Friday’s special, along with one of my favorites: macaroni and cheese.

The location at Third & Town had been a bar since 1902. At that time, it was called the Turf. During the 1920s, when women were discouraged from drinking in public, they would be served in a private upstairs “wine room.” Additionally, since the location was so close to the bus stop that served commuters going from downtown to Beulah Park, horse players would place their bets at the restaurant.

Harold Wasserstrom at Third
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h water or bone broth if needed.

When serving baby, start with a tablespoon (15 ml) of carrot puree, add a teaspoon of lard or tallow along with a pinch of sea salt and stir to combine.

Leftovers from either method can be kept in the fridge for about 5 days, or can be frozen for months in ice cube trays for baby servings or freezer-safe containers for larger servings.

zucchini and marrow with bone broth and sea salt

Zucchini is a fun summer staple in our home that my girls have come to look forward to every June. When babies have had zucchini from babyhood, they really come to love them!

Zucchini and marrow go well together because the high fat content in the marrow will allow the fat-soluble vitamins, like vitamin K in the zucchini, to be absorbed. Zucchini is also a great source of many minerals including magnesium, potassium and natural sodium, all of which nourish our adrenals and electrolyte balance.

Zucchini

Splashes of water or bone broth (see bone broth recipe here)

Marrow from cooked pastured beef bones (see directions for roasting marrow bones in the bone broth recipe here)

Sea salt

steaming method

Slice the zucchini into ½-inch (1.3-cm) rounds. Steam the zucchini in your steamer for 15 minutes. Blend the cooked zucchini along with 2 tablespoons (25 g) marrow per 2 cups (226 g) of zucchini in your food processor or blender. Add pinches of sea salt to taste when serving.

pan-sauté method

Slice the zucchini into ½-inch (1.3-cm) rounds. Warm your pan over medium heat, add 2 tablespoons (25 g) of marrow to melt per 2 cups (226 g) of zucchini, and then add the zucchini with a few pinches of sea salt. You can cook more than 2 cups (226 g) at a time if you plan to freeze some for later use.

Cook the zucchini over medium heat until the skin turns bright green and the zucchini has softened, about 7 to 10 minutes. Pour the zucchini into your blender or food processor, including the cooking fat left in the pan, and puree until smooth. Thin the puree with water or bone broth to your baby’s liking.

When serving baby, start with a tablespoon (15 ml) of zucchini puree, and add a teaspoon of marrow along with a pinch of sea salt and stir to combine.

Leftovers from either method can be kept in the fridge for about 5 days, or can be frozen for months in ice cube trays for baby servings or freezer-safe containers for larger servings.

broccoli and coconut oil with bone broth and sea salt

Antioxidant-rich broccoli is a weekly staple at our table, and there is no forcing these nutritious vegetables when you start introducing them in babyhood with yummy, sweet coconut oil!

Coconut oil is rich in lauric acid, almost identical to the lauric acid found in breast milk that helps to protect the immune system. The friendly fat in the coconut oil will help the broccoli be digested easily as well as help baby’s digestive system absorb the fat-soluble vitamins.

Broccoli florets, fresh or frozen

Splashes of water or bone broth (see bone broth recipe here)

Coconut oil

Sea salt

steaming method

Steam the broccoli in your steamer for 25 minutes. If you are using frozen broccoli, you don’t even have to thaw it! Just dump the florets into the steamer right from the freezer. Blend to puree, adding splashes of water or bone broth to make the texture the way you want it. You can use a food processor or blender.

pan-sauté method

Warm your pan over medium heat, add 2 to 3 tablespoons (25 to 38 g) of coconut oil to melt per 2 cups (182 g) of broccoli, and then add the broccoli with a few pinches of sea salt. If you are using frozen broccoli, this method works best if the broccoli is thawed first. You can cook more than 2 cups (182 g) at a time if you plan to freeze some for later use.

Cook the broccoli over medium heat until it is bright green and softened, about 15 to 20 minutes. Pour the broccoli into your blender or food processor, including the cooking fat left in the pan, and puree until smooth. Thin the puree out with water or bone broth to your baby’s liking.

When serving baby, start with a tablespoon (15 ml) of broccoli puree, and add a teaspoon of coconut oil along with a pinch of sea salt and stir to combine.

Leftovers from either method can be kept in the fridge for about 5 days, or can be frozen for months in ice cube trays for baby servings or freezer-safe containers for larger servings.

squash with butter and kraut juice

This meal with sweet squash, creamy butter and sea-salty kraut juice is filled with delicious flavor and texture for baby, and is loaded with nutrients.

Not only is squash high in vitamins and minerals, adding the probiotic-rich punch of kraut juice will nourish baby’s tummy flora for healthy digestion and a powerful immune system. Simply scoop the juice from a jar of sauerkr
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keep to the plan.

Schedule

There are six smoothies to consume each day. Start the morning with a nutrient-dense smoothie, break it up with the cleanser, and end with a nut milk to help prevent you from being hungry in the evening. You don’t need to drink your smoothie in one go; you can happily sip each one if you prefer. I find a wide straw very helpful.

Daily plan

Repeat this schedule every day.

Smoothie 1: 8 am

Smoothie 2 (the cleanser): 11 am

Smoothie 3: 1 pm

Smoothie 4: 3 pm

Smoothie 5: 5 pm

Smoothie 6: 7:30 pm

You don’t need to stick to these times, but allow two hours of no consuming before bed. Drink lots of water; I recommend 6 to 8 cups a day.

APPLE LUSH: SMOOTHIE 1

Makes about 1¼ cups

YOU NEED

½ green apple, cored • ½ red apple, cored • 1 celery stalk • ½ yellow pepper • A handful of spinach • ½ fennel bulb • A handful of kale • ½ lemon, peeled • A thumb-sized piece of ginger • ¼ cucumber

This is full of vitamins, including A, C, B-6, and especially folate (vitamin B-9), which helps your body make DNA.

Blood Regulating  Anti-inflammatory  Hydrating

Add all of the ingredients to the blender with ⅓ to ½ cup of filtered water. Blend until smooth, then pour into a sieve set over a bowl. Help the juice through by pressing gently with a rubber spatula or wooden spoon.

PINEAPPLE BOOST: SMOOTHIE 3

Makes about 1¼ cups

YOU NEED

1 orange, peeled • ½ fennel bulb • ¼ cup aloe vera juice • ½ pineapple, peeled and chopped • 10 mint leaves • 2 handfuls spinach

This is high in vitamin C, which is required for collagen synthesis. Collagen is the main structural protein required for maintaining blood vessels, skin, and bones.

Anti-inflammatory  Mineral Enhancing  Digestion Boosting

Add all of the ingredients to the blender. Blend until smooth, then pour into a sieve set over a bowl. Help the juice through by pressing gently with a rubber spatula or wooden spoon.

THAI CUCUMBER: SMOOTHIE 4

Makes about 1¼ cups

YOU NEED

¼ cucumber • ½ cantaloupe, seeded and peeled • 1 lemongrass stalk • 2 handfuls kale • ⅓ to ½ cup coconut water

This is high in vitamin A, which is important for healthy teeth, skin, bones, and mucous membranes. It also helps with eyesight.

Regenerating  Anti-inflammatory  Detoxifying

Add all of the ingredients to the blender. Blend until smooth, then pour into a sieve set over a bowl. Help the juice through by pressing gently with a rubber spatula or wooden spoon.

GREEN GLOW: SMOOTHIE 5

Makes about 1¼ cups

YOU NEED

3 broccoli florets • ½ fennel bulb • 1 apple, cored • ¼ cucumber • 5 sprigs cilantro

This is full of nutrients that help fight diseases.

Hydrating  Purifying  Mineral Enhancing

Add all of the ingredients to the blender with ⅓ to ½ cup of filtered water. Blend until smooth, then pour into a sieve set over a bowl. Help the juice through by pressing gently with a rubber spatula or wooden spoon.

TURMERIC ALMOND MILK: SMOOTHIE 6

Makes about 1⅓ cups

YOU NEED

3½ ounces almonds • ½ teaspoon ground turmeric 2 medjool dates, pitted • A pinch of salt

This is a great protein milk that enhances alkalinity. It also helps slow the rise of blood sugar and staves off hunger.

Skin Repairing  Infection Fighting  Detoxifying

Add all of the ingredients to the blender with 1¼ cups of filtered water. Blend until smooth, then pour into a sieve set over a bowl. Help the nut milk through by pressing gently with a rubber spatula or wooden spoon.

ENERGY BOOSTER

We all know that frequent exercise has immediate effects on our mood, heart health, and skin. We also know that it can be a great boost to our energy levels. On the other hand, if we are not eating the right foods, and not fueling up on carbohydrates, exercise often leads to adverse effects on our energy. Great slow releasers of carbohydrates are vegetables and whole grains like quinoa, spelt, and brown rice. Protein is also necessary for training and recovery; it helps restore and repair muscle tissue. Eggs, legumes, nuts, and seeds all have high amounts of protein. This detox plan has been created for when you are feeling a little lackluster and need an energy boost, and to support you if are exercising regularly.

Good foods to help with energy boosting

Bananas

These are a great source of antioxidants and of healthy carbohydrates, which break down into blood sugar for fuel. Because bananas do break down so quickly, mix with a protein or healthy fat like peanut butter.

Spinach

This is great for boosting your body’s iron. Iron deficiency can be a common cause of fatigue.

Grapefruit

Vitamin C (which grapefruit is full of) plays a role in helping your
nti-Inflammatory Plate as a model will be enough to start restoring balance to their bodies and transforming their health. Others need a more intensive overhaul to get them started on a new dietary path. The next chapter covers how to embark on a 21-day anti-inflammatory cleanse to do just that. While the majority of people report feeling better while on the cleanse, it’s particularly useful for those who suffer from conditions like irritable bowel syndrome or digestive distress, osteo- or rheumatoid arthritis, congestion or sinusitis, and/or skin conditions such as eczema or psoriasis. The cleanse is definitely an optional course of action—read through the instructions and determine if it’s the right fit for you. Otherwise feel free to skip straight ahead to the recipes and start cooking!

Fats and Oils

MUST-HAVES BENEFITS USES STORAGE

Avocado oil Great source of monounsaturated fat; more heat stable than olive oil Frying, sautéing, roasting, grilling; dressings, marinades Pantry

Coconut oil Body uses this type of fat as energy; cholesterol-free Sautéing; butter or shortening replacement Pantry

Flaxseed oil Plant-based source of omega-3s Finishing only (do not heat); dressings, smoothies Refrigerator

Grapeseed oil Naturally stable oil that does not oxidize at higher temperatures Frying, sautéing, roasting, grilling Pantry

Extra-virgin olive oil Great source of monounsaturated fat with unique antioxidant polyphenols that have anti-inflammatory properties Light sautéing, finishing; dressings, marinades Refrigerator or cool, dark pantry

Nuts and Seeds

MUST-HAVES BENEFITS USES STORAGE

Almonds Contain healthy fats that decrease inflammation, help lower cholesterol; rich source of vitamin E Snacking, topping (baked goods, salads, etc.); almond butter, almond milk Airtight container in pantry

Flaxseeds Excellent plant-based source of omega-3s, unique forms of fiber that improve digestion Topping (baked goods, salads, etc.); smoothies; egg replacer Sealed bag in refrigerator or freezer

Pumpkin seeds Provide a very diverse blend of antioxidants; good source of magnesium, zinc, iron Snacking, topping (baked goods, salads, etc.); pumpkin seed butter Airtight container in pantry

Walnuts Contains higher amounts of omega-3s than other nuts; rich in anti-inflammatory phytonutrients Snacking, topping (baked goods, salads, etc.); dips, spreads Airtight container in refrigerator or cool, dark pantry

Grains and Legumes

MUST-HAVES BENEFITS USES STORAGE

Buckwheat (flour or groats) Not actually a grain but a very nourishing fruit seed; gluten-free, so a good flour alternative for those avoiding wheat or gluten Bean or grain dishes, soups, stews, salads; flour replacement Flour: Sealed bag in freezer; Groats: Pantry

Legumes (adzuki, black, chickpea, lentils, navy, pinto) Excellent source of fiber, particularly soluble fiber; valuable plant-based source of protein, essential nutrients; gluten-free Bean or grain dishes, soups, stews, salads, dips Pantry

Quinoa (flour or whole) The only grain considered a complete protein; contains small amounts of omega-3s; gluten-free Bean or grain dishes, soups, stews, salads Flour: Sealed bag in freezer; Whole: Pantry

Rice (flour or whole: black, brown, purple, red) Excellent source of fiber, antioxidants that protect against type 2 diabetes and heart disease; gluten-free Bean or grain dishes, soups, stews, salads Flour: Sealed bag in freezer; Whole: Pantry

Herbs and Spices

MUST-HAVES BENEFITS USES STORAGE

Cinnamon Inhibits release of pro-inflammatory messengers in the body; helps regulate blood sugar Fruit, oatmeal, smoothies, chili, stews Pantry

Cumin Stimulates digestive enzymes; contains cancer-preventing compounds Beans, vegetables, chili, dips, marinades Pantry

Ginger (dried or fresh) Contains the anti-inflammatory compounds gingerols; immune-boosting properties Smoothies, dressings, vegetables, desserts, teas Dried: Pantry; Fresh: Refrigerator

Oregano (dried or fresh) Excellent source of vitamin K, which helps regulate the body’s inflammatory processes Beans, vegetables, chili, dips, marinades Dried: Pantry; Fresh: Refrigerator

Rosemary (dried or fresh) Contains compounds that stimulate immune system, improve circulation, decrease inflammation Beans, vegetables, chili, dips, marinades Dried: Pantry; Fresh: Refrigerator

Turmeric (dried or fresh) Contains curcumin and volatile oils that have powerful anti-inflammatory effects Curries, soups, stews, rice, vegetables, lentils Dried: Pantry; Fresh: Refrigerator

21-Day Nutritional Cleanse to Combat Inflammation

This is where the rubber meets the road. If you’ve been a victim of chronic inflammation for as long as you can remember, or you just want to get a handle on it before it becomes a problem, you can benefit from an anti-inflammatory cleanse. The key to a good cleanse is that it’s

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