The Laaracino

July 18, 2014 / Kake2Kale | Culinary Travel Adventures

I don’t come from a family of coffee drinkers or even tea drinkers for that matter. Just water and milk when I was growing up. But that would change when my Dad spent some time in France studying French, it was there that he got accustomed to drinking coffee. Not too long after that Dad took my brother and I on our first European trip. It was in Paris where Dad encouraged me to have my first cappuccino. As a teenager obsessed with Vogue magazine, it seemed like this cup of creamy, foamy coffee was the perfect entry point into the world of Catherine Deneuve, Chanel, the Concorde.

Since then, I will have the occasional latte when going out for coffee. My husband has learned that drinking coffee has all sorts of benefits such as reducing the risk of diabetes, staving off Alzheimer’s disease, it may also be helpful to those suffering from depression. So now we make coffee at home a few times a week.

My Dad is Mr. Health, and his knowledge and lifestyle has influenced how I eat and take care of myself. So when I found a whole stack of McCafe coffee cups on his kitchen counter I knew I was on the right track. One night after family dinner we ended up at Dairy Queen, and my Dad was the first one to order and I was wondering what he could be getting, because he doesn’t eat ice cream, or anything sugary. Then we saw him picking up 3 cups of coffee, and I thought, “Strange, why three?” None of us drink coffee after dinner. So when I asked about it, he said, he paid for one and got 2 refills, to drink in the next day or two. Is my Dad smart or what?

I have inherited my frugalness from my Dad. Every year I will allow myself one Frappacino for the whole summer. But very rarely do I ever take myself up on that offer. First of all, it’s an expensive drink that is mostly crushed ice. And, if I want it to taste good, there’s going to be tons of sugary syrup. So I have come up with my own version, thus naming it after myself. My version is dairy free, gluten free, sugar free and has superfoods. One thing about coffee is that it can inhibit absorption of vitamins and minerals, so for those who have a morning coffee, take your supplements an hour away from it. Because of this my Laaracino actually does not have coffee in it. I do not miss the coffee taste because the maca, malt and the cocoa satisfies my coffee loving taste buds. But by all means add coffee to my Laaracino, if that is what pleases you.

The superfoods in my Laaracino:
Cocoa – High in vitamin B’s and magnesium, both of which supports the nervous system. It also has phenylethylamine, which stirs up happy feelings, and releases stress. Cacao has an even higher amount of antioxidants than blueberries.
Maca – This root from Peru has lots of nutrients, but it is mainly known for increasing cognitive function, libido, energy levels. It is also an adaptogen which means it helps the bring the body into balance. For instance, when the body in under stress, maca helps support the adrenal glands to deal with the stress.
Coconut oil –Has antibacterial, antiviral, antifungal and antiparasitic properties and contains lauric acid which is found in mother’s milk. Breast-fed babies are better able to fend off infections than babies not given mother’s milk.
Vanilla powder – This is simply the seeds that are inside the vanilla pods. They contain a phytochemical called vanilloid that reduces inflammation and improves brain function.
Cinnamon – Can be beneficial for reducing risk from diabetes and heart disease.

Laaracino serves 2

2 cups almond milk (or any type of milk)
2 t. maca powder
2 T. malt powder, gluten free if made from rice (optional)
4 T. cocoa powder
2 T. coconut oil
1 t. cinnamon
1 t. vanilla powder
5 drops stevia (or other type of sweetener)
pinch of sea salt
4 cups of ice

Directions:

Put all the ingredients in a good blender, whiz until the ice has been blended and serve in two frosty glasses.
Feel free to experiment with this recipe and make it your own, ie. add a banana, frozen yogurt, liquer, coffee if you must, you get the idea.

*You may wonder if it is possible to substitute vanilla extract for the vanilla powder, I haven’t simply because extract wouldn’t be as nutritious as the powder. If any of you do make this with the extract let me know how it goes.

Eat healthy, live great! – {Kake}

Chocolate Peanut Butter Cups

July 4, 2014 / Kake2Kale | Culinary Travel Adventures

I will be forever grateful to whoever was the first person to combine chocolate and peanut butter. The classic pairing that found its way into my mouth by way of Reeses Peanut Butter Cups when I was a child, still has a special place in my heart. When our family first immigrated to Canada I remember tasting peanut butter and almost gagged. I wasn’t used to the texture, and taste, because it wasn’t popular in Hong Kong at all. Over time Mom got me to eat it in PBJ sandwiches, but the combo of chocolate and peanut butter made it much more palatable.

Having a Peanut Butter (PB) cup always brings me back to my happy place; savouring one and listening to my Elton John’s Yellow Brick Road cassette tape and not caring that other kids were playing with their friends, while my friend was my piano. Our family moved a lot so making friends was always a challenge for me since I was usually the only non-white kid in the class. Are you playing a tiny violin now for me? No need, because now I have friends, and not just my piano, and I get to eat home-made-good-for-you PB cups, YAY for me!!

It seems that peanut butter has fallen out of favour, since so many people have developed allergies to it. So, for those of you who are allergic or are partial to almond butter, by all means, replace peanut butter with almond butter, or any other nut butter that you have on hand. How can I indulge in this treat but do away with the sugar and up the health quotient? Make it with superfoods of course, and in my recipe they are:

Coconut oil – Gives healthy fat burning benefits.
Dark Chocolate – Contains antioxidants and magnesium which can help with lowering blood pressure.
Maca – Increases energy, helps the body handle stress and contains antioxidants.
Peanuts – Contains protein, vitamin E and resveratrol (also in red wine).

Chocolate Peanut Butter Cups makes 10 mini cups

2/3 c. dark chocolate chips
¼ c. peanut butter (or almond butter)
1 T. coconut oil
2/3 t. maca
*Maldon sea salt

Directions:

Melt chocolate chips in a double boiler.
While chocolate chips are melting, stir the rest of the ingredients together, except for the sea salt. Set the filling aside.
Coat silicone 10 mini muffin cups with a layer of melted chocolate, make sure the chocolate goes up the sides about 2/3 of the way. You should only be using half of the chocolate. Then put in the freezer for 10 minutes.
Then fill each cup with the filling. Freeze for 10 minutes.
Then with a small spoon, put a dollop of chocolate over the filling and smooth it out. Then sprinkle a little Maldon sea salt on top.
Put back in the freezer to set. These should be stored in there until they are ready to be eaten.

*If you don’t have Maldon sea salt, then put a pinch of regular sea salt in the filling, or you can leave it out altogether.
For more benefits of the superfoods in this recipe look them up in our superfoods list.

Eat healthy, live great! -{Kake}

Inspiration from a Farmers Market – Miso Mushroom Pâté & Oat Crackers

June 27, 2014 / Kake2Kale | Culinary Travel Adventures

Unless you’re growing your own vegetables, it’s hard to beat locally grown produce from your neighbourhood farmers market. Supporting markets are great all around – we’re helping local businesses, minimizing the carbon footprint and enjoying more nutrients from fresher foods. We both enjoy the atmosphere and the opportunity to meet the growers or food artisans. In particular, I love photographing the textures and colours of the food on display, plus the interesting proprietors. – {Kale}

There are various Vancouver Farmers Markets running throughout the week. Most are packed with shoppers and lookers on the weekends. To avoid the crowds, we decided to shop midweek at one of the lesser known markets – Main Street Station Farmers Market. Three blocks from my home is the most established farmer’s market in the city and I must confess that going to it no longer holds any pleasure as it has become very crowded and I feel like I am in a NYC subway station during rush hour. Not fun. So we found the Main St. Market refreshing in that we could really take our time with the vendors and check out their goods.

Markets in the Western world are vastly different than in Asia. When I lived in Hong Kong I had an experience in a market that was like something out of a horror movie. My friend and I were in a rush to get to a dinner and he knew of a shortcut. So I blindly followed him and he lead me through a market after hours, oh boy! This market was a permanent one so it was enclosed, it was super scary. The whole place was dark and dank with who knows what hiding underneath big tarps. As I was lead through the labyrinth there was a big basket in the corner with something poking out of it, aaaaargh! I looked in and it was a steer’s head with most of the skin peeled off, I apologize to any vegetarians who are reading this. There was another incident after this in Hong Kong that made me decide to give up eating red meat for a long while. – {Kake}

Our picks of superfoods from the market are:

Radishes -High in vitamin C, folic acid and anthocyanins, which is an antioxidant that may be good for heart health and may be a cancer-fighter.
Wheat Grass -Powerhouse of nutrients, full of vitamins, minerals, chlorophyll and enzymes. It is 20 times more nutrient dense than other vegetables.
Garlic Scapes -These are the flower stalks which sprouts from the garlic bulb. They have the same nutritional benefits of garlic. The scapes is a great way to get the benefits of the garlic without the strong flavour of the clove.
Sea Asparagus – Rich in iodine, supports healthy thyroid functioning. It is also high in minerals ie. iron, calcium, as well as vitamins A, C and amino acids, which are the building blocks for protein.

One of the vendors at the market was sampling a veggie pâté and it inspired me to make a riff on it. Wonderful earthy mushrooms in the next stall gave me the idea to make it the main ingredient. Adding miso gives a deeper salty flavour without adding salt. And what to spread this pâté on? Homemade crackers of course! It is not difficult. If you can make pie crust, you can make crackers.

Miso Mushroom Pâté makes 1.5 cups

1 T. butter
2 cups mushrooms (any) coarsely chopped
½ medium onion roughly diced
2 cloves garlic roughly diced
1 T. sherry
2 t. miso paste
1 cup cashews (soaked for 2 hours, then drained)
Black pepper (to taste)

Directions:

Melt the butter over medium heat, then add garlic and onions, sauté for about 5 minutes until onions are translucent. Then add mushrooms and cook for about 3 minutes, then add sherry, continue cooking for another 2 minutes.
Put the mushroom mixture and the rest of the ingredients into a good blender or a food processor and puree until smooth. Chill for a couple of hours and serve in a pretty bowl, or like I did in a bell pepper.

Oat Crackers makes 30-40 crackers depending on size

¾ cup *oat flour
½ cup all purpose gluten free flour
1 ½ t. baking powder
1 T. sugar
½ t. sea salt
3 T. butter (cold)
1 T. Camelina oil (or oil of your choice)
¼ c. ice water
¼ c. pumpkin seeds

Directions:

Preheat oven to 400F. Line baking sheet with parchment paper.
Place dry ingredients in a bowl and using a whisk, stir to combine, then add the butter and cut into the flour mixture with a pastry cutter or two knives, until mixture resembles coarse pea size crumbs. Then using a fork, stir in camelina oil and 1 tablespoon of water at a time until mixture starts to come together enough to form a ball.
Place the dough onto a floured surface and knead a few times, then roll the dough out between wax paper until it is ¼ inch thick.
Using cookie cutters, cut out the crackers and then transfer onto baking sheet. Decorate with pumpkin seeds. Bake until crackers are just start to brown, about 5-10 minutes.
If desired, melt some butter to brush onto baked crackers while still warm.

Go to our list of favourite superfoods to see the nutritional benefits of the superfoods – mushrooms, cashews, onions, oats and pumpkin seeds – in these recipes.

*If you want to make this gluten free, use Pure Oats.

Eat healthy, live great! – {Kake}

Banana Coconut Bread with Chocolate Chunks

June 6, 2014 / Kake2Kale | Culinary Travel Adventures / 3 Comments

One summer when I was a teenager obsessed with my macramé handbag and wearing bell bottoms, our family went on a road trip to the Eastern seaboard and stopped in Boston. Whilst there, we visited the Boston Museum of Fine Arts, and as usual went into the gift shop afterwards. And there my Mom bought me the most beautiful cookbook I had ever seen, it was a cookbook that compiled recipes of dishes made for special functions at the museum and along with the recipes were pictures of the art from the museum. Appealing to my love of art and food I consider this cookbook one of my treasures. The recipe that I made the most often from it is a banana bread. It is the only banana bread recipe I’ve seen where the bananas are not mashed but sliced, which to me is less work. Mom and I have made this recipe many times, always to spectacular results.

These days I have been baking a lot with almond flour; I love it, but not the cost. So I decided to add coconut flour to the mix, because coconut flour, though not cheap, is still less than almond flour. By adding coconut flour I am not only bumping up the fiber and nutrition but I also get more of a dense, pound cake-like texture. This banana bread, which I’ve renamed to include coconut, can be eaten any time – as a quick breakfast that gives you lots of energy or an afternoon snack to stave off junk food cravings. My recipe is inspired by Elana’s Pantry.

Superfoods in it are:

Almonds: Good source of vitamin B’s, magnesium, vitamin E and zinc. It also contains some Omega 3’s. The B’s and magnesium both help with feeling calm and collected because they help the body produce serotonin, which is sometimes called the happy hormone. Serotonin affects many functions of the body like, sleep, appetite, aging, memory, just to name some benefits.

Coconut: Contains protein, vitamins A and E, lauric acid which is in mother’s milk and help to fight off infections. It’s fat is in the form of MCT’s which are medium chain-triglycerides which has been proven to be turned into an immediate source of fuel and not stored as fat. A bonus for all you fiber lovers like me, a tablespoon of coconut flour has 5 grams of fiber!

Bananas: Contains Vitamin C, fiber, a significant amount of potassium. High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Dark Chocolate: High in vitamin B’s and magnesium, both of which supports the nervous system. It also has phenylethylamine, which stirs up happy feelings, and releases stress.

This recipe is gluten free, dairy free and does not have added sugar.

Banana Coconut Bread with Chocolate Chunks Serves 12

2 ½ cup almond flour
½ c. coconut flour
1 t. baking soda
½ t. sea salt
¼ c. melted coconut oil
3 large eggs
1 t. vanilla extract
1 cup mashed ripe bananas (2-3)
¾ cup chocolate chunks, coarsely chopped

Directions:

Preheat oven to 350F, then line a 9-inch pan with parchment paper, set aside.
Into a large bowl, combine the flours, baking soda and salt.
In a medium bowl, mix the coconut oil, eggs and vanilla extract. Then mix this into the dry ingredients. Then fold the bananas and the chocolate into the batter and pour into lined pan.
Bake for 35-45 minutes until golden brown and when a toothpick inserted in the center comes out cleanly, it is done. I don’t usually wait for it to cool, because it is soooo darn good warm out of the oven!! Let cool, if you have patience.

Eat well, feel great! – {Kake}