Servings: 8
Serving size: ¾ cup (95 grams)
Prep time: 20 minutes (plus 30 minutes to chill)
Cooking time: 0 minutes

Ingredients

• 1 10-ounce package frozen shelled edamame
• 1 head green cabbage, quartered, core removed, sliced into slivers
• 1 cup finely sliced orange bell pepper (about 1 pepper)
• 1 tablespoon minced jalapeño (about ½ pepper)
• ½ cup, plus 3 tablespoons (170 milliliters) freshly squeezed orange juice (from 1 orange)
• 2 tablespoons (30 milliliters) rice vinegar
• 2 teaspoons (10 milliliters) low-sodium soy sauce
• 1 teaspoon peeled and grated fresh ginger root
• 2 tablespoons (30 milliliters) olive oil
• 1 teaspoon (5 milliliters) freshly squeezed lime juice (from ½ lime)
• ½ teaspoon crushed red pepper flakes
• 1 tablespoon white sesame seeds
• ¼ cup fresh cilantro leaves, roughly chopped
• ¼ cup chopped raw, unsalted peanuts

Instructions

1. Cook edamame according to package directions.
2. In a large serving bowl, combine cabbage, bell pepper, jalapeño and edamame.
3. In a small bowl, whisk together orange juice, rice vinegar, soy sauce, ginger, olive oil, lime juice and pepper flakes.
4. Pour dressing over vegetables and use tongs to gently combine until evenly coated.
5. Cover and chill in the refrigerator for at least 30 minutes.
6. Garnish with sesame seeds, cilantro and peanuts. Serve chilled.

Nutrition per serving: 140 calories, 8g total fat, 1g saturated fat, 0mg cholesterol, 63mg sodium, 13g carbohydrate, 5g fiber, 6g sugar, 7g protein, N/A potassium, N/A phosphorus

The post Spicy Edamame Slaw with Orange Dressing appeared first on HealthStylz.

Eggs

Eggs have reliable thickening, binding and emulsifying properties. To re-create the creamy quality eggs add to recipes, a sure bet is powdered egg replacer. Found in the baking aisle of stores, egg replacers contain potato and tapioca starches and are mixed with water before being added to ingredients. As an alternative, use 1 tablespoon of finely ground flaxseed combined with 3 tablespoons of water; the seed coating becomes viscous when mixed with liquid. This substitution works best in hearty dishes that can support the nutty, earthy flavor and high-fiber texture of flax.

For baked goods, use mashed banana in place of eggs (½ banana roughly equals 1 egg). If fluffiness is your goal, the combination of baking soda and vinegar will do the trick; 1 teaspoon of baking soda mixed with 1 tablespoon of white vinegar equals 1 egg.

To re-create the structure and foam an egg provides, use aquafaba, the liquid from canned chickpeas and other legumes. This commonly disposed byproduct contains a unique mixture of starch, protein and plant solids that make it ideal for emulsifying, foaming, binding, gelatinizing and thickening. Meringue, foam, mousse and soufflé structure typically depend on sugar, fat and egg white protein. Beating an egg builds structure in a dish, creating foam and trapping air. The same thing happens when you whip aquafaba.

Milk and Dairy

Dairy milk primarily serves as moisture in a batter, dough, custard or pudding and contributes to flavor, body and sugar that encourages browning. The fat in cream, buttermilk and whole milk lends texture to baked goods, so choose a plant-based replacement that is comparable in fat content. When replacing a high-fat dairy product such as half-and-half or whipping cream, coconut cream or coconut milk are the best vegan options to achieve a similar mouthfeel.

Recipes that call for lower-fat milk, such as muffins, pie crust and scones, can be made with almost any non-dairy milk. Soy milk is similar to 2-percent cow’s milk in fat and protein content. Opt for an unsweetened and unflavored replacement.

Buttermilk is a fermented dairy product typically cultured with one of two species of bacteria, often Lactococcus lactis or Lactobacillus bulgaricus, which create a tangy flavor. For a vegan alternative, mix 1 cup of soy milk with 1 tablespoon of either lemon juice or vinegar. Let it sit for 10 minutes before use, just as you would when making buttermilk with dairy milk. Traditional sweetened, condensed milk contains dairy protein and sugar that caramelizes when heated. To make a non-dairy replacement, combine coconut milk with white sugar and vanilla extract in a saucepan and simmer for about 45 minutes.

Butter

While margarine made from hydrogenated vegetable oil contains harmful trans fats, many products available are not hydrogenated, are low in or free of trans fat and are useful non-dairy butter substitutes. To mimic the baking properties and flavor of butter, use a vegan spread; some are palm oil-based while others are a blend of vegetable oils. Coconut oil and avocado are vegan alternatives to butter, though they offer different flavor profiles, and avocado may affect the food’s color.

Honey

Honey has useful baking properties such as non-enzymatic browning, aka the Maillard reaction, and contains glucose and fructose bound together to form sucrose. Although it offers a unique flavor for classic dishes such as baklava and lebkuchen, there are other options. Other viscous sweeteners that are vegan-friendly include maple syrup, molasses and agave nectar. Maple syrup and molasses have unique flavors that need to be considered for the final product. Agave is more neutral and can be a good substitute for honey in baking. There also are vegan honey replacements made from apples.

Chocolate

Chocolate bars and chips generally are not vegan-friendly because they contain milk fat or milk solids. Cocoa powder and some baking chocolate are easy replacements in recipes. Read labels on baking chocolate to ensure it contains no dairy. For a frosting or filling, pair bitter cocoa powder with a vegan sweetener such as powdered sugar. Mix it with a fat source such as vegan-friendly butter substitute, coconut oil or cashew cream, any of which can create a chocolate spread. Add non-dairy milk and vanilla extract.

Ready to try some vegan baking? Check out “8 Traditional Desserts — Made Vegan-Friendly”

The post Mastering Vegan Baking appeared first on HealthStylz.

Whipped cream can be made by combining full-fat chilled coconut cream, powdered sugar and vanilla extract, similar to how you make whipped cream from dairy half-and-half.

2. Tiramisu

Tiramisu is typically is made with soft Italian mascarpone cheese, but a package of extra-firm tofu blended with raw cashews, sugar and lemon juice makes a creamy, vegan-friendly substitution.

3. Flan

Flan is a custard product made with cream and eggs. Instead, use extra-firm silken tofu paired with high-fat non-dairy milk, such as coconut milk, to re-create the texture. Combined with agar flakes (a thickener made from red seaweed), sugar and vanilla extract, you can create a highly comparable vegan flan.

4. Creme Brulee

Can be made vegan by using silken tofu, full-fat coconut milk, sugar, vanilla extract and cornstarch. Sugar is key for the caramelized top. Ground turmeric can create a golden color in vegan creme brulee or flan.

5. Panna Cotta

This is a cold Italian custard that often is served with fruit. It is traditionally made with cream and gelatin, which are not vegan-friendly. Make it dairy-free with a combination of full-fat coconut milk, vanilla extract, sugar and a thickener such as agar powder and tapioca flour.

6. Gelato or Ice Cream

Can be made vegan by using high-fat non-dairy milk, such as coconut, combined with sugar and cornstarch.

7. Pie Crust

This can be a challenge, as many non-vegan varieties use lard or butter for flakiness. Use chilled vegan butter, shortening substitute or coconut oil combined with all-purpose flour, salt and ice water.

8. Tres Leches

This is a milk cake typically made from whole, condensed and evaporated milks as well as heavy cream and eggs. For a vegan tres leches dessert, use plain unsweetened soy milk plus apple cider vinegar to create buttermilk. To make the soaking liquid, which creates a moist cake, combine vegan sweetened condensed milk and full-fat coconut milk.

Want more tips on vegan baking? Read “Mastering Vegan Baking”

The post 8 Traditional Desserts — Made Vegan-Friendly appeared first on HealthStylz.

This sponsored recipe is brought by the Almond Board of California as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Spicy Tamari-Roasted Almonds 

Recipe by Ginger Hultin, MS, RDN, CSO

Ingredients

• 2 cups (303 grams) whole unsalted natural almonds
• 1/3 cup (80 milliliters) tamari
• 1 tablespoon (15 milliliters) olive oil
• ½ teaspoon (3 grams) brown sugar
• 1 teaspoon (3 grams) ground cumin
• ¼  teaspoon (0.65 gram) smoked paprika
• ½ teaspoon (0.65 gram) cayenne pepper
• ½ teaspoon (1 gram) kosher salt

Directions

Place oven rack on middle shelf in oven and preheat to 325°F. Place natural, unroasted almonds on baking pan, spreading in 1 layer, and bake 20 minutes, flipping once halfway through. Combine remaining ingredients in a medium mixing bowl and whisk until sugar is dissolved. Add hot almonds and stir until coated well. Let stand, stirring occasionally, for 5 minutes. Pour almonds and remaining liquid onto a parchment-lined baking pan, spreading them evenly. Scrape additional liquid from the bowl on top. Bake almonds, stirring and switching position of pan halfway through, for about 25 minutes or until dark brown on the outside. Cool almonds completely in pan on a cooling rack, stirring occasionally, about 20 minutes, then transfer to an airtight container. Serves 8.

Nutrition Information

Serving Size: 1/4 cup (38 grams)

CALORIES 241; TOTAL FAT 20g; SAT. FAT 2g; CHOL. 0mg; SODIUM 610mg; CARB. 9g; FIBER 5g; SUGARS 2g; PROTEIN 9g; POTASSIUM 310mg; PHOSPHORUS 198mg

The post Spicy Tamari-Roasted Almonds appeared first on HealthStylz.

This sponsored recipe is brought by the Almond Board of California as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Almond-Crusted Tofu Sticks   

Recipe by Ginger Hultin, MS, RDN, CSO

Ingredients

• 1 (487 grams) 15-ounce block extra-firm tofu
• 1/3 cup (80 milliliters) unsweetened plain almond milk
• 2 tablespoons (30 milliliters) tamari
• 1 tablespoon (21 grams) Dijon mustard
• 2 teaspoons (7 grams) cornstarch
• 1 cup (100 grams) almond meal
• 2 tablespoons (17 grams) nutritional yeast
• ½ teaspoon (1.3 grams) smoked paprika
• ½ teaspoon (2.4 grams) sea salt
• ¼ teaspoon (0.65 grams) freshly ground black pepper
• ½ teaspoon (1.3 grams) garlic powder

Directions

Prepare the tofu by removing from package and pressing firmly on all sides with a clean dishtowel or paper towels to remove liquid. Slice into 8 1-inch x 1-inch x 3-inch rectangles and again, gently but firmly, press on all sides to remove additional moisture. In a large bowl, whisk the almond milk, tamari, Dijon mustard and cornstarch together, then transfer to a glass baking dish and add the tofu pieces. Cover with plastic wrap and set aside to marinate for 2 to 4 hours. After marinating and when ready to bake, preheat oven to 350°F. In a mixing bowl, combine the coating ingredients: almond meal, nutritional yeast, smoked paprika, sea salt, pepper and garlic powder. Pour 1/4 of the coating onto a large plate, then coat each piece of marinated tofu thoroughly by heavily flouring it with the remaining coating. Transfer the tofu pieces to a parchment-lined baking sheet with a spatula. Bake for 20 to 25 minutes, or until the pieces are golden brown, flipping once halfway through baking. Serves 8.

Nutrition Information

Serving Size: 1 stick (85 grams)

CALORIES 132; TOTAL FAT 10g; SAT. FAT 1g; CHOL. 0mg; SODIUM 153mg; CARB. 5g; FIBER 2g; SUGARS 1g; PROTEIN 10g; POTASSIUM NA; PHOSPHORUS NA

Note: Reliable potassium and phosphorus nutrition info for almond meal, Dijon and nutritional yeast could not be identified. This analysis assumed 10% absorption of marinade ingredients.

The post Almond-Crusted Tofu Sticks appeared first on HealthStylz.

This sponsored recipe is brought by the Almond Board of California as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Espresso Almond Biscotti Bites    

Recipe by Ginger Hultin, MS, RDN, CSO

Ingredients

• 1 teaspoon (5 milliliters) water
• 1 ½ cup (248 grams) whole unsalted raw almonds
• 1 2-ounce shot (60 milliliters) espresso
• 6 tablespoons (87 grams) unsalted butter, room temperature
• 1 cup (195 grams) granulated white sugar
• 1 teaspoon (5 milliliters) vanilla extract
• 1 teaspoon (5 milliliters) almond extract
• 2 (114 grams) large eggs, room temperature
• 1 ½ cup (253 grams) all-purpose flour
• 1 cup (94 grams) almond meal
• ¼ teaspoon (1 gram) sea salt
• 2 teaspoons (7 grams) baking powder

Directions

1. Preheat the oven to 325°F. Place almonds on a large, rimmed baking sheet and toast in the oven for 10 minutes, flipping halfway through. Set aside to cool. Prepare espresso shot. In the bowl of an electric mixer, use the whisk to beat the butter and sugar together on medium speed for 2 minutes until creamed. Add espresso shot, vanilla extract, almond extract and eggs. Mix well until combined. Add flour, almond meal, salt and baking powder, then mix to combine. Roughly chop cooled almonds. Replace whisk on electric mixer with paddle and stir in almonds on a slow setting until incorporated.
2. Line baking sheet with parchment paper. Divide the dough evenly into 3 pieces and place on the baking sheet.  With moistened hands, shape each piece into a log about 9 inches long and 3 inches wide, then bake logs for 30 minutes until lightly golden brown, firm to the touch and just starting to crack slightly. Allow the logs to cool on the baking sheet for 15 minutes until just slightly warm.
3. Reduce the oven temperature to 275°F. Place logs on a cutting board and with a large sharp knife, slice each in half lengthwise. Next, slice the logs gently horizontally and on a diagonal into 10 equal bite-sized cookies. Place the slices back on the baking sheet with a spatula and bake for an additional 15 minutes, or until they are toasted and dry. Serves 15.

Nutrition Information

Serving Size: 2 bites (about 30 grams for 2)

CALORIES 296; TOTAL FAT 17g; SAT. FAT 4g; CHOL. 37mg; SODIUM 89mg; CARB. 31g; FIBER 3g; SUGARS 14g; PROTEIN 7g; POTASSIUM NA; PHOSPHORUS NA

Note: No reliable potassium and phosphorus nutrient information for almond extract and almond meal could be identified.

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Whether you are interested in eating less meat or going vegetarian or vegan, make sure to include nutritious, whole foods that you look forward to eating.  Don’t like broccoli? Not a problem! Choose other colorful veggies that you enjoy. Try new vegetables as they come into season. This spring, experiment with white asparagus, purple cabbage, collard greens, radishes, turnips and a variety of your favorite mushrooms. Adding in new veggies isn’t just a way to try new recipes; it also brings a variety of vitamins, minerals and antioxidants into your diet.

Spring is a wonderful time to experiment with new grains and vegetarian protein sources you’re less familiar with. Packed with fiber and nutrients, whole grains and vegetarian protein foods are fun to cook with. These ingredients add a complexity of flavor and texture to recipes. Try cooking with whole grains like sorghum, millet, farro, teff, quinoa, buckwheat or bulgur this season. Create dishes that combine grains with plant-based protein sources like tofu (experiment with soft and firm), tempeh, beans, peas and lentils. If you have tried these before and did not enjoy them, it may be time to try again with a different preparation or culinary technique.  

Finally, make vegetarian cooking flavorful and interesting by adding in new herbs or spices. Beans, lentils, grains and veggies benefit from the bitterness and zest of fresh springtime herbs. Try curly or flat-leaf parsley, cilantro, chervil, dill, chives, marjoram and tarragon as the weather turns warmer. Weaving in layers of intricate flavor using herbs and spices can enhance vegetarian cooking and add nutrients to your recipes as well.

Make cooking fun by grabbing a new plant-based cookbook, digging out an old favorite or searching your favorite culinary website or blog for inspiration. Utilize social media such as Instagram or Pinterest for even more inspiration to make vegetarian food taste amazing.

Put your best fork forward with fresh vegetarian ideas this National Nutrition Month and remember to take it one forkful at a time.

The post Put your Best Fork Forward with Vegetarian Nutrition Choices appeared first on HealthStylz.

Servings: 1
Serving size: 1 apple (235 grams)
Prep time: 10 minutes
Cooking time: 30 minutes

Ingredients

• 1 Honeycrisp apple
• 1 teaspoon (5 milliliters) melted coconut oil, divided
• 1 teaspoon brown sugar
•  ¼ teaspoon ground cinnamon
• ¼ teaspoon (1 milliliter) pure vanilla extract
• 2 tablespoons chopped pecans
• 1 pitted date, chopped

Instructions

1. Preheat oven to 375°F (191°C). Wash, dry and core the apple using a sharp paring knife, leaving the bottom ¼ inch intact. The hole should be about 2 inches wide and broad all the way down the apple so there is enough room for stuffing. Place ½ teaspoon coconut oil, brown sugar, cinnamon, vanilla, chopped pecans and date in a small bowl and stir to combine. Place the apple in an 8-by-8-inch glass baking dish and stuff with the prepared mixture. Bring 1 cup of water to a boil on the stovetop.
2. Drizzle apple with remaining ½ teaspoon coconut oil, then pour boiling water into the bottom of the baking dish around the apple. Bake for 30 to 35 minutes, until the apple is cooked and tender. Remove from oven and allow to cool for 10 minutes. Serve warm.

Nutrition Per Serving:
CALORIES 299; TOTAL FAT 15g; SAT. FAT 4g; CHOL. 0mg; SODIUM 4mg; CARB. 45g; FIBER 8g; SUGARS 34g; PROTEIN 2g; POTASSIUM 375mg; PHOSPHORUS 75mg

The post Cinnamon-Pecan Baked Apple appeared first on HealthStylz.

Creating cultured meat requires adding a collagen matrix (taken from either living or deceased animals) to adult muscle stem cells from a live animal, which together proliferate into strips of skeletal muscle grown in a lab. Fat cells need to be co-cultured to replicate the flavor of natural meat and to enhance texture and tenderness. Growing cultured meat also requires a circulatory system to deliver oxygen and nutrients and to remove metabolic waste.

Although the technique of generating muscle tissue in vitro has been possible for more than 100 years, it only recently has been developed for commercial purposes. In 2013, after five years of research, Mark Post of Maastricht University in the Netherlands introduced the first burger made from bovine stem cells. This prototype burger cost more than $300,000 to make and involved combining more than 10,000 individual strips of muscle fiber to make a product consumers would recognize.

A Closer Look at Cost

Although making the first burger required a significant amount of time and money, cultured meat eventually could be more cost-effective than traditional meat farming practices. In vitro growth takes several weeks before meat can be harvested, rather than weeks or months for chickens or years for pigs or cows. In addition, cultured meat can be stored in the facility where it is grown, reducing the need for land, labor and feed to raise animals. Further, it could create a new, profitable industry. However, more research is needed to develop the technology and make it accessible to large populations.

If developing cultured meat on a large scale were successful, farming and agriculture as we know it would undergo significant changes. Researchers hypothesize that cultured meat could lead to monumental changes in meat production, perhaps replacing factory farming or increasing demand for small-scale farming. The livestock sector is the fastest growing subsector of agriculture and employs 1.3 billion people. Although cultured meat would create a new profitable industry of its own, it could greatly affect traditional livestock farming.

Global meat production has more than doubled since 1970, and researchers estimate cultured meat could reduce both greenhouse gas emissions associated with meat production and deforestation of grazing land. Researchers comparing the production of cultured and conventional meat found that producing 1,000 kilograms of cultured meat involves approximately 7 percent to 45 percent lower energy use, 78 percent to 96 percent lower greenhouse gas emissions, 99 percent lower land use and 82 percent to 96 percent lower water use.

Researchers suggest developing this technology could aid in protecting some endangered species because cells from captive rare species could be used to produce exotic meats, minimizing the global trade of meat from these animals.

Potential Impact on Health

Cultured meat can be engineered to have an impact on specific health and nutrition outcomes by altering the profile of essential amino acids and fat in addition to adding vitamins, minerals and bioactive compounds that match or exceed the amount in natural meat. For example, cultured meat could be grown to contain more protein and polyunsaturated fatty acids than traditional meat, as well as decreased or eliminated saturated fat, potentially reducing the risk of chronic diseases.

Because cultured meat production could be less expensive than traditional farming, and therefore more accessible, it could increase access to meat in developing countries. If so, cultured meat could reduce or alleviate some nutritional deficiencies in these populations and support the physical and mental development of children.

Controlled conditions used in growing cultured meat could improve food safety by minimizing animal-borne diseases and pathogens, such as Salmonella, Campylobacter and E. coli. In vitro meat also could reduce diseases associated with livestock farming that humans can contract, including avian and swine flus and bovine spongiform encephalopathy, or mad cow disease.

Scientists also hope that growing cultured meat could reduce the need for pesticides, fungicides, heavy metals, aflatoxins, melamine, anabolic agents and antibiotics used for some large-scale traditional meat production.

A Case For No Cultured Meat

Ethical treatment of animals is a concern because stem cells need to be collected from an original animal source — living or not — and engineering meat does not entirely eliminate animal suffering. Even if the animal from which stem cells are taken is alive, retrieving the correct type of muscle tissue will involve an invasive technique. Serum to aid and grow cell cultures have to be taken from adult animals, newborns or fetal sources as standard supplements for cell cultures, which raises ethical concerns. In the future, this substrate could be replaced with plant sources, such as from mushrooms or other cultured products. Some people, such as vegans and members of certain religious groups, feel any exploitation of animals is not necessary for human health, so these issues could ultimately prove to be a barrier. It is unclear how cultured meat may be considered under religious dietary laws, such as halal.

Consumers currently and may continue to choose plant-based meat substitutes for many reasons, ranging from ethics and environmental concerns to taste and texture preference. Meat analogs made from soy, wheat gluten and other grain proteins, legume and mycoprotein are cholesterol-free, have a meat-like texture and can be lower in cost than real meat. Further, these alternatives are accepted as halal foods and can be kosher, depending on processing.

Low consumer acceptability is a major concern for researchers developing cultured meat. Researchers from the College of Agricultural and Marine Sciences at Sultan Qaboos University state that in order to be widely adopted from a cultural standpoint, engineered meat will need to be similar or superior to natural meat in color, aroma, flavor, texture and tenderness. Some experts indicate that most people who don’t support cultured meat doubt the product could be appetizing. Additionally, natural products are a growing consumer desire and creating a cultured meat product distinctly moves away from this trend.

The Future of Cultured Meat

Some researchers predict that without new ways to make meat accessible to the general population, such as cultured meat products, meat will become an expensive luxury food not available to all people.

Cultured meat is not yet available to consumers, but researchers estimate it likely will be in about 10 to 20 years. Understanding the way cultured meat is grown and that it could match or exceed the nutrient profile of natural meat could help increase acceptability. Ultimately it will be up to consumers to decide if they support this future food trend.

The post Lab-Grown Meat: Exploring Potential Benefits and Challenges of Cellular Agriculture appeared first on HealthStylz.

Product Reviewed:
Wacaco’s Minipresso GR

In Seattle, where I live, there are coffee shops on every corner. But when I’m flying, traveling and camping, finding good coffee becomes a problem. What to do when you’re off on an adventure but need coffee?  This little espresso maker is the answer to your coffee-on-the-go needs.

The Wacaco Minipresso GR is a small, lightweight, portable espresso maker designed to accompany you on the road. It carries the tagline, “The way you love it, wherever you are.” Minipresso looks like a small black submarine. It is very easy to assemble — no instructions needed —is self-contained and designed to fit easily into a backpack or luggage. My husband and I both tried the Minipresso by taking it to work, and people were intrigued. It is impossible to figure out what it is until someone tells you.

The Minipresso makes espresso in a couple of minutes. First, you pack finely ground coffee beans in the product’s filter basket, add hot water to the tank, then press the pump a few times and one perfect little shot of strong, hot, frothy espresso comes out. Bonus: The Minipresso is also easy to disassemble and clean!

My clients drink coffee and travel often, so I would certainly recommend this to anyone looking for a portable espresso maker. No cream, syrup or additives needed for this device — just pure black espresso.

I loved the Minipresso! This would be a fantastic gift for the espresso-loving traveler in your life, or even for someone to keep at work to save money on going out for coffee. My husband and I will use it again and will take it on our next trip or camping excursion.

The post An Espresso Maker for Those On the Go appeared first on HealthStylz.