Raw Life Benefits
So what does it mean to eat raw? What are the benefits? Changing ones diet and eating habits is a gradual journey. Our palates have been programmed since childhood to feel the texture and temperature of cooked foods plus our bodies have a digestion process to get used to. The main appeal of eating raw foods is the health benefits. Raw foodists publicize that the diet improves chronic conditions, efficiency of digestion, internal body cleansing, and maximum nourishment by maintaining live enzymes in fruits and vegetables. The byproducts of the diet include increased alertness and feeling of rejuvenation, therapy of mind, body, and spirit, and promoting a cleaner planet by saving energy.

The raw diet is about intense nutrition of uncooked fruits, vegetables, nuts, and seeds. If the food is cooked or when the food temperature reaches beyond 118 degrees (depending on the source, some state 104 degrees), enzymes die and vitamins can be depleted. Digestion relies on these lost enzymes and as a result the body expends unnecessary energy to digest the food. Because of the added energy use, people feel more lethargic and sleepy, which has been known to occur after eating a big meal. Raw foodists claim otherwise.

The Raw Pantry
Since foods are eaten raw it’s important to include organic ingredients. If some ingredients are not available in the supermarket they are most likely found in a health food store.

Nuts/Seeds
cashews (raw)
flaxseed
pecans
pine nuts
pumpkin seeds
walnuts
sunflower seeds

Spices/Flavoring 
black pepper, freshly milled
cayenne
cinnamon, freshly ground
cumin
curry powder
nutmeg
nama shoyu
miso
oregano
sea salt
ginger, freshly grated

Herbs
fresh basil
fresh cilantro

Oils/Vinegars
apple cider vinegar
olive oil

Other Ingredients 
Almond butter
carob powder (raw)
tahini
coconut, shredded
dates
garlic
raw honey (rich in enzymes)
maple sugar
maple syrup
prunes
raisins
water, distilled

The Raw Tools
Aside from a good chef’s knife the following are some common appliances that replace the use of a stove.

• blenders and mixers to whip up soups, sauces, and dressing
• coffee grinders to powder spices
• dehydrators and dehydrator sheets used to dry vegetables and fruits. Used for preparing breads, jams, and jellies.
• food processors to pulverize large batches of ingredients such as converting nuts into flour or vegetables into chopped-sized pieces
• juicers for fruit smoothes and ice cream
• molds and pans to create beautiful presentations of various shapes
• mandoline slicer to create strands of pasta from vegetables
• water distiller for high quality water

Raw Food Resources
Raw food is an artistic cuisine that rediscovers the intensity of natural flavors with the main focus on maximizing nutrition. It has slowly entered the culinary mainstream with the opening of restaurants, availability of cookbooks, and skilled chefs. Like any other diet, this is not for everyone. Many were initially introduced to “un-cooking” because of weight issues, chronic ailments, and other health issues. The following are some online resources with a chockfull of recipes and blogs. You’ll also find cookbooks in your local library, online bookstores, health food stores and supermarkets such as Whole Foods or Wild By Nature.

Recommended websites:
http://www.goneraw.com/
http://www.rawfusionstore.us/

Recommended books:
RAW: The Uncook Book: New Vegetarian for Life (Regan, 1999) by Juliano Brotman and Erika Lenkert
The Complete Book of Raw Food, Second Edition: Healthy, Delicious Vegetarian Cuisine Made with Living Foods * Includes More Than 400 Recipes from the World’s Top Raw Food Chefs (Hatherleigh, 2008) by Victoria Boutenko, Juliano Brotman, Nomi Shannon, Matt Amsden, and Julie Rodwell

Luella Semmes

Your Kitchen Companion, LLC

email   kitchencompanion@gmail.com  | 631-830-7998

website  www.kitchencompanion.org

If your New Year’s resolution is taking great care to exercise a wholesome approach to eating, now is a great time to clean out those shelves and stock up on healthy ingredients.

Here are some handy tips to keep your resolution in check:

• Pancake syrup vs. maple syrup. Only pure maple syrup can be called Maple Syrup on the label. Pancake syrup such as Aunt Jemima and Log Cabin is made from high fructose corn syrup. The evidence is on the label.
• Use less disposables. Replace paper napkins with cloth napkins. Buy a stainless steel cup holder to stop hoarding plastic bottles.
• Minimize soda intake. Load up on natural juices and hydrate with water. It’s not a secret that sodas are high in sugar and caloric intake, and contribute to weight gain.
• Stock up on organic rolled oats. It’s a healthy alternative for breakfast and a wholesome snack as a parfait with yogurt. It is also filling and a good source of fiber, keeping your hunger at a minimum throughout the day.
• Substitute meat with quinoa. With the cost of meat on the rise, quinoa is a healthy substitute for protein that can be cooked in stews, salads, and with your favorite vegetables.
• Make your own almond butter. Almonds have the property of lowering LDL (bad) cholesterol and increasing HDL (the good cholesterol). Spread some on whole grain toast, spoon into your salad, and add to your baked treats.
• Set up a seasonal pantry by refreshing your staples every season from ingredients found at the farmer’s market. Remember to store seasonal sugars, spices, flours, oils, and herbs in air-tight containers that are clearly labeled with a date. Oils for marinades and vinaigrettes should be kept in their original bottles since they have a shorter shelf life.

If random inspections were to take place throughout several households, pantry items would most likely be found alarmingly beyond their expiration date. A quick way to alleviate this dilemma is by creating an open pantry with minimal depth. A pantry should generally have low light and humidity, and a cool temperature. It would be helpful to minimize the depth so ingredients are not difficult to find and there would be less chance of staying on the shelf for years to come. A helpful food list and storage life can be found on the Cornell Cooperative Extension website at www.cce.cornell.edu/suffolk.

Chef Luella Semmes

Your Kitchen Companion, LLC

www.kitchencompanion.org

631-830-7998

Chef Jonathan’s Top 10 Ways to Save at the Grocery Store, ESPECIALLY in These Tough Times  

1. Shop Smart

Make a grocery list and stick to it. Don’t shop when you’re hungry and resist the temptation to buy foods you don’t really need. Use coupons, but only for items you were planning to buy anyway, not for new products you “just want to try.” Resist all those fancy displays, especially at the end of the aisle, and don’t buy on impulse. 

2. Don’t Buy Already Cut-up Produce

While they save you time in the kitchen, pre-cut fruits and vegetables carry a big price tag. You could be paying more than double versus whole produce. Plus many fruits and vegetables start losing nutrients, like Vitamin C, once they’re cut. 

3. Organic vs. Conventional Produce

Even though I’m generally an advocate of buying organic, consider buying conventional produce that uses very few pesticides or whose skins or outer leaves aren’t consumed. Produce with the lowest levels of pesticides include onion, avocado, sweet corn (frozen), pineapples, mango, asparagus, sweet peas (frozen), kiwi, citrus, and bananas. 

4. Frozen vs. Fresh Fruits and Vegetables

Although I believe in buying fresh and buying local, when fresh produce is out of season it makes more sense, both nutritionally and financially, to buy frozen. Frozen vegetables are picked at the peak of ripeness and flash frozen so they often have more nutritional value than the fresh variety which has traveled a great distance and may have sat on the grocer’s shelf for quite a while. I always buy frozen peas, and frozen berries can be a huge bargain compared to fresh. 

5. Buy Whole Chicken and Cut it Up Yourself

Compare the price per pound for whole chicken, then bone-in chicken parts, then boneless, skinless chicken breasts.  You’ll find you’re paying a lot of money for the labor. Whole chicken is often on sale, and it’s really not very hard to learn to cut it up. If there are some parts that your family doesn’t prefer to eat, just freeze them until you have enough to make homemade chicken stock. It will be far superior to anything you buy canned. 

6. Buy Frozen Fish

Most fish in our markets has been previously frozen, and is required to be labeled as such. Fishing boats are out at sea for long periods of time, and are actually floating fish processing plants. Frozen fish, when handled properly, is often of superior quality to “fresh.” Why would you pay for the grocer to defrost the fish for you? Frozen, uncooked shrimp defrosts quickly and is a versatile ingredient to be used in many recipes.  

7. Canned Beans are a Huge Bargain

Good quality canned beans, such as Eden Organic No Salt Added Beans, are inexpensive and they’re a great source of protein and fiber. Use them in soups, stews, and salads where they may not be the star ingredient, but can have a great supporting role. 

8. Buy in Bulk

Always check the unit price on pantry items to be sure you’re getting the best buy whether you’re shopping at the supermarket or at warehouse clubs like Costco and Sam’s Club. If the largest size item saves you money, go for it. Just make sure you’ve got enough storage space, and watch those “best before” dates on the label. If you can’t use the entire amount yourself, share with a friend. 

9. Store Brands vs. National Brands

The usual advice is to buy the store brand because it’s cheaper. That’s not always the case, so compare prices carefully. If you’ve never tried the store brand of a particular item, buy the smallest quantity you can to be sure you like it. Many store brands are so good they’re indistinguishable from national brands. Stop and Shop has introduced an upscale line of products that’s exceptionally good. 

10. Learn to Cook -  Eat at Home!

Sure rotisserie chicken is convenient, but frozen entrees and prepared supermarket foods aren’t always nutritionally sound (just think about the fat and sodium content). Take-out food can also take a big bite out of your food budget. Don’t know how to cook? Hire a Personal Chef who conducts customized in-home cooking lessons. You’ll learn a repetoire of easy, delicious menus –  plus enjoy great dining at home.

Chef Jonathan Taube

Rocky Rill Foods – A Personal Chef Service

Phone: 845-216-4535   Email: rockyrill@aol.com

For frequent visitors of farmer’s markets or CSA members, the availability of wonderful vegetables is continuous but individuals may find themselves ill-equipped with recipes for the “unknown.” Even if it’s not in the “unknown” category, it may be an ingredient that is not used frequently in one’s weekly diet. So instead of adding these vegetables to a mystery stew where it would briefly surface, why not try to highlight the flavor of the vegetable or herb by cooking it on its own or with very few condiments. Don’t feel like you have to create an elaborate concoction. Let the fresh goodness of the vegetable come out with few ingredients and use the cooking method to heighten the flavor.

Now that summer is winding down, bringing in the fall produce, here is just a list of common items that you might find at your local farm stand or CSA share. This selection seems to be a rarity on most tables because of its odd appearance, variety, or unique taste; but it’s very much part of the season’s harvest of the northeastern region. The idea is to become more familiar with the flavor and texture of these vegetables, then apply it to cooking techniques and recipes that you are familiar. You’ll find that an elaborate recipe is not a necessity.

 To view this article  http://www.canvasli.com/food/cooking-in-the-moment.htm

 Chef Luella Semmes is the feature writer for Canvas Long Island.