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Recipes

What is our microbiome and how do probiotics help?

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New buzz words – microbiome and probiotics. I hear and see them everywhere, but the reality is, there is something significant going on here. So important that the Mayo Clinic published a primer about how physicians might incorporate research on the microbiome into their clinical practice. The Mayo Clinic has stated that,”understanding the basic concepts about the interactions between humans and their microbiome will be as important to clinicians as understanding concepts of genetics or germ theory.” Another highly respected medical research and treatment facility, The Cleveland Clinic, has weighed in with their opinion and they also see the importance of studying and understanding the role of the microbiome and human health.

So what is the microbiome and what are probiotics? Well first of all, the average human has 100 trillion microbes in the gut, which is 10 times more than the number of cells in the human body; hence, the bacteria and fungi known as our microbiome that inhabit our bodies vastly outnumber our human cells. These 100 trillion cells are made up of bacteria, eukaryotes, and viruses and they live in our gut, our whole digestive tract, our reproductive tract, on our skin, and even in our nose!! They weigh in at about 3 pounds total! And are involved in the health of our immune system, digestion, metabolism, appetite, and mental health. Not only do they help us to digest what we eat, in that process of digestion, they produce metabolites such as vitamins and neurotransmitters that our bodies depend on. Our gut is responsible for producing more of the neurotransmitter serotonin than is our brain. The problem is, the modern American diet has changed so much over the years that we don’t consume the microbes that we used to and in turn, are exposed to microbial-killing antibiotics and antimicrobials on a daily basis. Think of all the antibiotics that are prescribed, plus the antibiotics we consume from the meat we eat. On top of that, we are constantly exposed to all the different sources of antimicrobial soaps, hand washes, hand sanitizers, etc.  Another exposure to microbes most Americans don’t get is time spent getting up close and personal with the outdoors by gardening, working in the yard, etc. Those activities expose us to all the different microbes living in the soil. Enter probiotics. It’s a category of foods and supplements we can consume to help re-colonize our microbiome. There are probiotics in pill form that you can get over the counter and in prescription form, but there are also really great foods that contain the healthy micrboes our microbiome needs. Any fermented foods, such as sauerkraut, kimchi, and pickles contain “live-culture” microbes as do cultured foods like yogurt and kefir. You can also maintain a healthy microbiome by consuming kombucha, which is a beverage that begins with a fermented base, called a SCOBY – symbiotic colony of bacteria and yeast.  It ferments for a period of time and, when it is ready to consume, is a cocktail of live microbes!

So that brings me back to Living Foods and what we have to offer in probiotics. We have lots of different beverages containing healthy microbes including our local Kauai Juices, We have a really great cottage cheese that is organic and contains live cultures, as well as yogurts, sauerkraut, pickles, and kimchi. Here is a recipe made with kimchi for a soup that I love! Eat and//or drink any of these foods and you will be giving yourself a daily inoculation of healthy microbes!

To learn more about the microbiome, here are some great articles and websites:

http://humanfoodproject.com/going-feral-one-year-journey-acquire-healthiest-gut-microbiome-world-heard/

http://discovermagazine.com/galleries/zen-photo/m/microbiome

http://www.drfranklipman.com/build-a-better-microbiome/

 

 

 

 

 

 

 

4th of July Recipe Ideas

Independence Day is this Saturday and you know what that means…barbecues and beach parties! If you want to keep it simple, you can always come in for one of our prepared salads to accompany your barbecue items, or you can really wow your guests with one of these simple recipes. Everyone loves our fresh Kauai corn and grilling it is always a tasty option. If a cool refreshing salad is your fancy, then this watermelon concoction is sure to please.

Happy 4th of July and bon appetit!

Corn on the Cob

  • 6 ears of raw corn
  • 1/2 cup of melted butter
  • 1 finely chopped jalapeño
  • 1/4 cup chopped cilantro

Simply brush the butter and jalapeño mixture onto corn, wrap in foil and grill. Top off with the finely chopped cilantro.

Watermelon Salad

  • 4 cups cubed watermelon
  • 1/2 cup chopped basil
  • 1/2 cup pitted gourmet black olives
  • 1/2 cup of feta

Toss watermelon, basil and olives with 4 tablespoons of balsamic. Sprinkle with feta cheese and chill.

IN CELEBRATION OF OUR NEW GLUTEN FREE PIZZA CRUST: A GLUTEN FREE COOKIE RECIPE!!!

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For the past couple years, I have made my best effort to eat gluten free but, since I don’t have celiac disease, I give myself the liberty of eating gluten when the situation calls for it.  Like when there are cookies anywhere within reach.  Definitely my kryptonite.  And unfortunately I haven’t found a gluten free cookie I like, probably because they are all made with a funky flour like rice or corn substituted for wheat flour.  But I did find a recipe on the back of my oatmeal from Trader Joes and it contained NO flour at all, just oats.  So I thought I would try it.  So good!!  Not a replacement for an old fashioned, crispy-on-the-outside-chewy-on-the-inside oatmeal cookie or an oatmeal scotchie from my childhood which, by the way, was mouthwatering for 2 reasons- the butterscotch chips and the fact that no one ever put raisins in oatmeal scotchies, but a whole new experience that is equally as perfect.  So if you’re craving a cookie and you’re trying to keep gluten out of your diet, I highly recommend this recipe.  A couple things I experienced- don’t overcook, 12:00 minutes seemed perfect and I noticed the chocolate chips don’t want to incorporate into the dough, which was very weird.  Almost like a science experiment where the dough repelled the chips but I persevered and overcame by pushing them back in to every scoop I put on the baking sheet.  I’ll be curious to see if anyone else has this problem!!

Kauai Vacation Activity and Auntie Phoebe’s Marinade Recipe

First, here’s a tourist tip for visitors on the south shore of Kauai. I was on Kauai with our youngest daughter to spend Easter with Jeff, Howard, and the rest of the family. It was great to be back and we had another fun field trip, but this time it wasn’t for the store. Our girls love to go to the Kauai Humane Society! I’ve been to a lot of animal shelters in my time but this is the best. It isn’t sad or depressing – the animals are so well cared for and the staff are very friendly. You can even adopt a dog for the day!! They give the dog a vest to wear so wherever you take them, everyone around sees they are adoptable and the best is taking them to the beach. I highly recommend single guys vacationing or living on Kauai pick out the cutest dog, adopt for the day, and go to the beach. It’s a great way to meet girls and an amazing way to give back to such a beautiful place and a wonderful organization. We weren’t able to do the adopt-for-the-day this time because we had too much going on, but we did spend a lot of time visiting with the dogs.

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We really had to work hard to maintain when we saw these guys! Not only are they brothers, I think they go to the same dentist. Haven’t laughed that hard in a long time. And one of them is named Keith! Ever met a dog-named Keith? And if you’re a feline lover at all, it’s so fun to go into the cattery (sounds creepy but that is what they call it!) to play with the cats. Fell in love with this guy because he was so sweet and loved his tail!! Anyway- going to the humane society doesn’t sound like a vacation activity but it really is on Kauai.

So on to my recipe – I think it’s best on pork and chicken both of which are available at our butcher counter at Living Foods. Our chicken comes from Shelton Farms and they have a really interesting history and story to tell. It is the best chicken I’ve ever had and I love cooking with it because it always seems to come out moist and tender. I think this result has more to do with the chicken than my cooking prowess. It’s hard to take credit for much when your nickname around the house is “Burn Girl.” We also have a great supplier for our pork and their meat seems to ensure a really great result when I cook with it as well. Plus it meets all our standards for quality. It always seems so easy to come up with marinades for beef but I seem to lose my creativity (as if I ever had any) when trying to come up with ideas for pork and chicken. It always seems to be the same – BBQ sauce – a million different types, or teriyaki.  I got the following recipe from my sister who of course is an aunt to our girls and my brother’s girls. Her name is Phoebe or Aunt Phoebe to our kids but on Kauai a better name is Auntie Phoebe. In Hawaii, the terms Auntie and Uncle aren’t just used for direct relations, they are used for neighbors, close friends and long time acquaintances to show respect, communicate endearment, and imply a familial bond. I love when I hear children use the terms because they are loaded with so much love and aloha. And so I’m calling the recipe Auntie Phoebe’s Marinade! She is the most creative cook and never uses a recipe as is. She always tweaks and bends it to fit the occasion. So the recipe she gave me years ago originally called for bourbon but in natural Phoebe fashion, she has decided, and brilliantly so, when on Kauai switch out rum for bourbon to make it more tropical and south-pacific tasting. And what better rum than Koloa Rum distilled right on Kauai and available at Living Foods (shameless plug!).

 Auntie Phoebe’s Marinade

  •  ½ cup Dijon-style mustard
  • ¼ cup plus 2 T bourbon, or rum, or tequila, or whatever!
  • ¼ cup soy sauce
  • ½ cup firmly packed brown sugar
  • 2 teaspoons Worcestershire sauce
  • 1/3 cup minced scallions

Mix all of the above in a bowl, pour over meat and marinade for at least 2 hours or overnight in fridge. If you try this out, I think it will become one of your go-to recipes. We would love to see a pic on Instagram @livingfoodsmarket! – Liz Sacchini

Game Day Pretzel Recipe and More!

Homemade Pretzels
Horseradish Beer Mustard
Choucroute Garni
Apple and Pear Kuchen

Pretzels
  • 1 envelope active dry yeast
  • 1 1/2 cups warm water
  • 4 cups All purpose flour
  • 2 Tsp. salt
  • 2 eggs lightly beaten with 1 Tbs. water
  • Kosher salt for coating

Dissolve the yeast in warm water and let sit for 5 minutes. Add flour and salt and stir to combine.  Knead on a floured surface about 8 to 10 minutes till smooth and elastic.
Place dough in an oiled bowl and cover with a damp towel.  Let rise in a warm place 45 minutes till doubled in size; punch down and turn out onto a floured surface.
Divide into 24 equal pieces rolling each out to a rope 12 to 15 inches long. Take by the ends and make a loop bringing each end back to the middle of the loop to form the traditional pretzel shape- any shape will work- don’t worry. Place each with room on a parchment lined cookie sheet.  Preheat the oven to 450 degrees; brush the egg mixture on the pretzels and sprinkle with Kosher salt.  Let them rise for 20 minutes and place in the oven 16 to 18 minutes or until golden brown.

Horseradish Beer Mustard

  • 1 cup coarse grained mustard
  • 1 Tbs. Colemans Mustard powder
  • 2 Tbs. dark Bavarian style beer
  • 3 Tbs. prepared horseradish

Mix well.

Choucroute Garni

  • 2 Tbs. olive oil
  • 3 smoked ham hocks
  • 8 assorted sausages (smoked bratwurst, kielbasa, knockwurst or beer sausage, mild chorizo, Italian or chicken sausage)
  • 2 # slab bacon such as Nueskes- cut into thick 1 inch pieces
  • 4 medium onions, chopped
  • 3 carrots, peeled and sliced 1/2 inch
  • 3 Granny Smith apples, peeled, cored and rough chopped
  • 12 peeled garlic cloves, smashed
  • 8 shallots, peeled and left whole
  • 2 Tbs. caraway seeds
  • 5 bay leaves
  • 2 Tbs. freshly ground black pepper
  • 5 # sauerkraut, rinsed and well drained
  • 3 cups chicken stock
  • 3 cups light lager beer
  • 15 small Yellow Finn potatoes, scrubbed and quartered
  • parsley for garnish

Heat the olive oil in a large heavy casserole on medium high and when hot but not smoking, brown the ham hocks, bacon and sausages thoroughly. Remove them to a platter and drain off all but 3/4 cup of the oil. Saute the onions, carrots, apples, garlic and shallots for 5 or so minutes till wilted.  Add the caraway, bay, black pepper and sauerkraut and cook 2 to 3 minutes. Add chicken stock, beer, potatoes and reserved meat and combine thoroughly. Cover with aluminum foil or the casserole lid and cook in a 350 degree oven for 1 1/4 hour.  Remove from the oven and arrange the sauerkraut and vegetables on a serving platter and place the meats on top with the potatoes. Arrange with parsley.  Serve with the Horseradish Beer Mustard.

Apple and Pear Kuchen
Pastry

  • 1 cup all purpose flour
  • 3 Tbs. finely ground hazelnuts (Filberts)
  • 1 Tbs. sugar
  • pinch of salt
  • 1/4 # well chilled butter cut into small pieces
  • about 3 Tbs cold water

Combine flour, nuts, sugar and salt in a bowl. Mix with chilled butter and as little of the water as needed to bring it to a dough.Turn out onto a lightly floured surface and gently knead to evenly distribute the butter. Wrap in plastic wrap and chill for 1 hour.

Filling and Glaze

  • 1 # Granny Smith apples, cored and thinly sliced
  • 1 # firm Anjou pears, cored and sliced thin
  • 1/4 cup creme fraiche
  • 2 Tbs. cream
  • 1/4 cup sugar
  • 2 eggs, beaten
  • 1/4 cup currant or apricot jelly for glazing

Roll pastry dough out to a 1/4 inch thick round disk and place into a 10 inch fluted tart pan. Prick the bottom with a fork. Preheat oven to 350.
Arrange the apples and pears in a spiral pattern in the tart pan and bake 30 minutes. The shell should be a light brown color.
As its baking, mix creme fraiche, cream, sugar and eggs in a bowl and take the tart from the oven and pour the mixture evenly into the tart. Continue baking 15 minutes or until just brown.  Heat jelly in a sauce pan and brush carefully after it is done cooking and cooled slightly.
Serve slightly warm, if possible. Serves eight.

Note: To make creme fraiche mix 1 part sour cream with 4 parts cream, heat it to 98 degrees, cover and allow to stand at room temperature overnight. Chill.

Prime Rib with Horseradish Herb Crust au jus ~ Chef Michael Simpson

There are several approaches to salt cooking. One involves making a crude pastry with coarse salt, water and flour that is wrapped around the food. Another is burying something, say a whole fish, in a pile of loose salt before baking, while still other methods call for adding water to make a salt paste.

The theory behind certain types of salt cooking is that heat and moisture are trapped under a hermetic crust, forcing seasoning to permeate the food rather than allowing them to escape, as can happen in broiling and sauteing.

The cementlike enclosure of a salt crust creates a kiln effect that cooks up to a third more quickly than other methods. Moreover, people concerned with fat in their diet could benefit because the hot salt absorbs some fat from meat.

The technique of salt cooking has parallels in many cuisines – Indian clay-pot cooking, the French ”en papillote” style, which requires paper, and Oriental techniques that involve wrapping food in the leaves or bark of plants – and all are aimed at minimizing moisture loss and maximizing the effect of seasonings.

One account of salt cooking’s history dates to ancient Mongolian warriors who carried food preserved in salt on long journeys. They cooked their food over open fires while it was still encased in moist salt. The heat formed a petrified crust, no doubt dulling many a warrior’s sword when he tried to break it.

Considering the essential role that salt played as a preserving agent in the centuries before refrigeration, it seems logical that many peoples must have cooked this way at one time. More recently the method has been associated primarily with the Chinese, who have several recipes calling for lining a wok with salt, and to a lesser extent the Spanish and French.

Raymond Richez, a retired French chef who has worked in various New York restaurants in the past 25 years, recalled a French style of roast beef cooked under a lid of coarse salt.

”You know how often here in America when roast beef is cooked the inside is rare and the outside can be almost black,” Mr. Richez observed. ”In France I have seen people make a paste of coarse salt, flour and egg whites. The roast is cooked in the oven for about a half hour, then the paste is put over the top. It becomes hard, and as you rotate the roast you keep moving the crust on top of the meat. This keeps the outside meat moist.”

We at LFM for Christmas are using this time honored method with our offering of prime rib on our Holiday menu.

Without getting into too many details, the following is roughly the procedure:

  • 5 or 6# Prime Rib
  • garlic
  • horseradish- fresh is best- grated
  • Kosher salt
  • Fresh herbs
  • Olive oil
  • Black pepper

Make a paste with the above and apply to the entire surface of the meat. Roast at 350° for 1 ½ to 2 hours to an internal temperature of 125° with a meat thermometer.

Merry Christmas! From the Culinary Team at Living Foods

 

 

Butternut Squash, Parsnip and Apple Soup

Serves 8

  • 3 Tbs olive oil
  • 1 onion rough chopped
  • 1 Tbs. minced fresh ginger
  • 2  roasted garlic cloves
  • 1 large butternut squash, peeled and seeded and cut into 1 inch pieces
  • 2 cups peeled, cored and sliced parsnips
  • 2 peeled, cored and chopped Granny Smith apples
  • 1 cup dry white wine
  • 4 cups chicken stock
  • 1 tsp. turmeric
  • ½ Tbs. curry powder
  • salt and freshly cracked pepper
  • chopped chives for garnish

Sweat the onions in the olive avoiding and color on low heat. Add the garlic, squash, parsnips and apples and white wine and reduce slightly.

Add the stock and seasoning and cook till the squash is soft enough to puree. Do just that and season with salt and pepper to taste.

Garnish each bowl of soup with chopped chives.

 

Linzer Wreath Cookies

Yields 2 dozen

  • 1 ½ cups toasted and finely ground almonds
  • ½ tsp lemon zest
  • 1 2/3 cup all purpose flour
  • ½ tsp baking powder
  • 1 tsp cinnamon
  • 1/8 tsp. salt
  • ¼ tsp. ground cloves
  • ½ cup sugar
  • ¾ cup unsalted butter at room temperature
  • ¼ tsp vanilla
  • 1 egg
  • 1 yolk
  • raspberry jam, preferably unseeded
  • powdered sugar for dusting

In a stand mixer blend the first 8 items and cut the butter in on low till it looks pebbly. Don’t overmix.

Add the egg and yolk and vanilla and mix till it forms a ball. It will be sticky. Divide into 2 equal balls. Flatten and wrap. Chill several hours. Roll out under fresh plastic wrap into two disks ¼ inch thick and chill one.

Remove the top layer of film wrap and cut 2 inch cookies with a fluted cutter and bake on an ungreased cookie sheet at 350 9 or so minutes or until the edges are golden brown. Let them cool a few minutes and move them to a cooling rack to cool more.

With the other cut 2 inch rounds and cut the centers out with a ¾ inch fluted cutter. Save the scraps to make more cookies. Bake them the same as the first batch and cool.

Sift powdered sugar over the rounds with the cutout circles. Spread the remaining circles with 1-2 teaspoons raspberry jam. Top each with a cut out round and press gently together. Spoon a little more jam into the opening of each. Enjoy!

 

 

 

 

 

Eggnog and Walnut Breakfast Muffins

  • Yields approx. 15 large muffins
  • 4 ½ Cups All Purpose Flour
  • 1 ½ Cups sugar
  • 1/4 tsp. salt
  • 1 cup toasted and chopped walnuts
  • ½ Tbs. nutmeg
  • 1 tsp. cinnamon
  • ¼ tsp. clove
  • ½ tsp. ground ginger
  • 1/2# cold butter cut into ¼” pieces
  • 2 whole eggs
  • 1 Cup cold eggnog an
  • ¾ Cup sour cream

In a large bowl mix the dry ingr. and spices

Cut in the butter and keep it intact.

In another bowl mix the wet and add to the dry. Combine thoroughly and spoon into buttered muffin tins. Bake at 350 and add the streusel after 12 minutes continuing another 10 or so till a toothpick comes clean.

Streusel

  • 3 cups oatmeal
  • 1 cup packed brn. Sugar
  • 1# unsalted butter cut into ½ inch pieces
  • 1 tsp lemon zest

Mix in food processor and pulse in the butter

Our Favorite Thanksgiving Recipes

Candied Ginger and Pumpkin Cookies

yields 36 cookies

  • 1 stick or 1/4# unsalted butter
  • 3/4 cup sugar
  • 1/2 cup packed brown sugar
  • 1 1/2 cup pumpkin puree
  • 1/2 cup diced candied ginger
  • 1 tsp. vanilla extract
  • 1 whole egg

In a standup mixer fitted with a paddle cream the soft butter and both sugars till smooth.  Incorporate the pumpkin, ginger and vanilla and add the egg last.

Blend in the following dry ingredients:

  • 2 1/2 cups AP flour
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 2 tsp. cinnamon
  • 1 tsp. ground cloves
  • 1 tsp. nutmeg
  • 1/2 tsp. salt

Spoon large tablespoons of the dough onto sprayed parchment lined cookie sheet and with the palm of your hand slightly press each cookie.  Bake 20 minutes at 350˚ and cool before drizzling the cream cheese frosting over them.

  • 3/4 cup powdered sugar
  • 4 oz. cream cheese

Sift the powdered sugar over the softened cream cheese and use a pastry bag with a small tip to apply the frosting.

Gingerbread Cake

  • 1 1/2 cup boiling water
  • 1 cup molasses
  • 1 tsp. baking soda

Mix thoroughly and cool to just warm.

  • 1/4 # or 1 stick unsalted butter
  • 1 cup packed brown sugar
  • 1 whole egg

With a paddle on a stand mixer cream the butter and sugar. Add the egg and mix completely.  Blend in the molasses mixture.

Sift the dry ingredients together and add the dry to the wet to form a batter.

  • 1/2 tsp. salt
  • 2 tsp. ground ginger
  • 1 1/2 tsp. cinnamon, yes- ground
  • 1/2 tsp. clove
  • 2 1/2 cups AP flour
  • 1 Tbs. baking powder

Butter a 9 inch springform pan and line the bottom with a fitted piece of parchment. Butter that, also and set into a 350˚ oven to bake until a toothpick comes clean.

 

Pumpkin Dream Cake with Cinnamon Maple Cream Cheese Frosting

Yield: 3 layer cake

ingredients:

  • 3 cups all-purpose flour
  • 1 1/2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 3/4 cup unsalted butter, softened
  • 2 cups granulated sugar
  • 3 large eggs
  • 1 tablespoon vanilla extract
  • 1 (15 oz) can pumpkin
  • 1/4 cup vegetable oil
  • 1 cup milk
  • 12 oz (1 1/2 packages) cream cheese, softened
  • 3/4 cup unsalted butter, softened
  • 3 tablespoons pure maple syrup
  • 2 teaspoons vanilla extract
  • 2 teaspoons cinnamon
  • 6 cups powdered sugar

Directions:

Preheat oven to 300°F. Grease 3, 8-inch round cake pans. Set aside.  In a medium bowl, mix flour, baking soda and salt. Set aside.  In a large bowl/stand mixer, cream butter and sugar until light and fluffy. Beat in the eggs one at a time, then stir in vanilla, pumpkin and vegetable oil. Beat in the flour mixture alternately with the milk.  Divide batter evenly into prepared pans. Bake for 35-40 minutes, or until a toothpick inserted into the center of the cake comes out clean. Remove pans from oven and immediately place in freezer for 45 minutes. (This keeps the cake moist by immediately stopping the baking so the cake does not continue to bake when you remove it form the oven.)  For the frosting: In a large bowl, cream butter and cream cheese until smooth. Beat in maple syrup, vanilla and cinnamon. Add confectioners’ sugar and beat on low speed until combined, then on high until frosting is smooth.

Pumpkin Muffins

yields 16 muffins

  • 6 whole eggs
  • 1 cup safflower oil
  • 1# 1 1/2 oz. pumpkin puree- unsweetened or spiced
  • 21 oz. sugar

Mix till smooth.

In another bowl mix but don’t sift:

  • 1 1/2 tsp. salt
  • 1 Tbs. baking powder
  • 1 1/2 tsp cinnamon
  • 1 1/2 tsp. ground ginger
  • 1 1/2 tsp. ground cloves
  • 1 1/2 tsp. nutmeg
  • 1 1/2 tsp. baking soda
  • 12 oz. AP flour

Add to the wet ingredients.  Spoon 3/4 of the way up the sides of buttered muffin tins and bake at 350˚ till a toothpick comes out clean, about 20 minutes.