Professional Documents
Culture Documents
chas
eacopyof
ONEBI
T
EATAT
I
ME
atoneoft
hes
er
et
ai
l
er
s
:
ACID
Acids break down the tissues and fibers in
vegetables and meats, allowing all those savory
juices to run wild. Acidsespecially citric acids,
which are the acids Im referring to in FASSare
sour, and they act as an excellent counterbalance
to sweet flavors in a dish. Lemons and limes are
my acids of choice, but many vinegars, including
brown rice, red wine, and balsamic, also fill the
bill quite nicely.
SWEET
Sweet is the siren song of food. Tease these taste
buds, which stand front and center on your tongue,
and the brain screams more, more, more! This is
a vital sensory response for people with cancer.
Theyre not likely to take more than one bite of
any dish to which they dont have an immediate
positive response. Thats not to say you should
load up on the sweet, because thats not the goal.
Balance is. Thats why I use only Grade B organic
maple syrup. Its incredibly flavorful, far healthier
than refined sugar, and does a marvelous job
cutting the acid and bitterness in any dish. Honey,
brown rice syrup, and agave nectar all also work in
a pinch.
SALT
I love the way my friend Gary Bang summarizes a
common misconception about salt. You put salt
on your eggs and they taste salty and thats what
salt is for. No, no, no, no, no! When used in cooking,
real saltthat is, sea saltis used not to impart its
own taste, but rather to unlock the flavor of every
food it comes in contact with. As with acids, sea
salt crystals act like tiny scrubbing bubbles that
release flavors. There is no substitute for sea salt.
Basic table salt wont do. Its been bleached of all
its elements (save added iodine) and has a slightly
Better? I ask.
Better! they agree. The salt is doing its job,
releasing the stocks flavor. Many times people want
to stop right there, but I want to get them to yum!
So I ask again, Does it need something else?
Usually well add a pinch or two more of salt and
taste the broth again to determine how much the
salt can accomplish without creating a salty taste.
Everyone agrees the stock tastes great, but now
the games afoot. Tuned into their taste buds, the
students sense something is still missing. They just
dont know what that something is.
I do. I reach for a lemon. Remember how I said the
acids from a little lemon can make flavor notes ring?
How about this? I ask, holding up the lemon.
There are more surprised looks. People are thinking
of how sour a lemon tastes instead of focusing on its
ability to enhance existing flavors. They dont want a
sour taste in their stockand I cant blame them
but theyre willing to go along with me. Spritz. Taste.
Lip smacks. Even a few gasps of delight.
Wow. Thats it!
That is soooo great.
And it is great, as a base. Delicious stock is the
foundation for great soup. Still, although this stock
is tasty and nutritious, it doesnt have the satiating
quality of a meal. Why? Again, remember what
FASS stands for. The stock has acid, salt, and some
sweet from the juice of the vegetables. Whats
missing? Thats right: fat. Most people make soup
using fat-free vegetable stock. This means that the
rest of the soup ingredients need to contain some
fat to round out the dish.
Heres how the rest of the lesson plays out. For
many classes I choose to make Caramelized Sweet
Red Onion Soup with the Magic Mineral Broth as
stock. I use this combination because its relatively
simple, extremely tasty, and helps me demonstrate
FASS in action. In a saucepan we pour some extra
virgin olive oil. Thats the fat. Then we add onions
and a pinch of salt. Again, the salt cant be tasted,
but it breaks down the onion, releasing more of its
2 bay leaves
12 black peppercorns
Rinse all of the vegetables well, including the kombu. In a 12-quart or larger stockpot,
combine all the ingredients, except the salt. Fill the pot to 2 inches below the rim with
water, cover, and bring to a boil.
Remove the lid, decrease the heat to low, and simmer for a minimum of 2 hours. As
the stock simmers, some of the water will evaporate; add more if the vegetables begin
to peek out. Simmer until the full richness of the vegetables can be tasted. Add the salt
and stir.
Strain the stock using a large coarse-mesh strainer (remember to use a heatresistant container underneath). Bring to room temperature before refrigerating or
freezing.
Makes 6 to 7 quarts
PER SERVING Calories: 29; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates:
6 g; Protein: 0 g; Fiber: 0 g; Sodium: 166 mg
13
PESTO
1
21
Chicken Potpie
INNER COOK NOTES
The secret herb in this dish is
thyme, but its a temperamental
guest. Undercook it and it tastes
like grass. The good news is
that this recipe makes thyme
prep foolproof; Sauting it with
the vegetables and then baking
it ensures that the thyme doesnt
come out with the texture and
flavor of a putting green.
Chicken potpie has always been my slice of scrumptious sanity. Thats why its sad to
see what the frozen food folks have done with this dish. People who grew up on frozen
potpies and try this recipe are astonished: The veggies arent mealy, the crust isnt
gooey, and the salt content is definitely below that of the Dead Sea. While the
ingredients here are mostly traditional, Ive added a few twists guaranteed to produce
smiles and sighs. This is a great gift to share with someone who has a bit of the blues.
2 tablespoons extra virgin olive oil
1
Preheat the oven to 350F. In large saut pan, heat the olive oil over medium heat.
Add the onion and a pinch of salt. Saut until golden. Add the carrot, potato, celery,
and thyme, stir to fully incorporate, and continue to cook for 6 to 8 minutes or until
just tender.
Transfer the vegetables to a bowl. In the same pan over medium-low heat, add the
butter. Once it has melted, add the flour and whisk quickly to make a paste. Slowly whisk
in the stock and add the milk. Keep whisking until velvety smooth. Add a pinch of salt. If
the sauce is too thick, add a small amount of stock. Return the vegetables to the pan and
add the chicken and a pinch of salt and pepper. Mix to combine and set aside.
Roll the prepared dough on a lightly floured surface into a circle 2 inches larger than
your pie plate, and about 1/16 inch thick or roll into circles to form single serving galettes.
When you make galettes be sure the mixture has cooled first. The dough for galettes is
very thin and you dont want it to start cooking from the heat of the filling. Fill and bake
for 20 to 30 minutes, or until the crust is golden brown. Serve hot.
Serves 6
PER SERVING Calories: 509; Total Fat: 28 g (9 g saturated, 13 g monounsaturated); Carbohydrates:
43 g; Protein: 20 g; Fiber: 7 g; Sodium: 418 mg
68
70
This quick and easy pastry crust uses one of my favorite culinary techniques: pressing
the go button on my food processor. Be careful not to overprocess the pastryyou
dont want it to get tough.
1
In a measuring cup, add a few ice cubes to 1/2 cup water. Let sit for at least 5 minutes
so the water becomes very cold. Add the flour and salt to a food processor fitted with a
metal blade and process for 10 seconds to combine. Add cold butter to the food processor
and pulse 12 to 15 times, or until the mixture looks like coarse meal. Measure out 1/4 cup
ice water and pour onto flour mixture. Process for about 20 seconds, or until dough just
begins to hold together. It will look very crumbly, but will hold together when pressed.
Gather dough together and press into a flat disk. Wrap in plastic wrap and refrigerate for
at least 30 minutes before using or freeze for up to 1 month.
Ready to roll? Scatter a bit of flour on your work surface, dust your rolling pin, and
start rolling. Always roll away from yourself, turning the dough frequently as you go. Roll
dough to a thickness of about 1/16 inch.
For 4 individual ramekins: Place an empty ramekin upside down on the rolled-out
dough and cut 4 circles about 1 inch larger than the ramekin. Fill the ramekins, then cut
a vent in the middle of the dough circle and place on top of the filled dishes. Fold the
edge over and use your fingers or a fork to press a decorative edge on the pastry. Brush
the top with egg wash; bake as directed.
For 1 large pie: Place an empty pie plate upside down on the rolled dough and cut a
circle about 1 inch larger than the plate. Fill plate with pie filling. Place dough on top of
the filled pie plate. Fold edges over and crimp with your fingers or a fork. Cut vents into
the top using a paring knife. Brush with egg wash and bake as directed.
Serves 6
PER SERVING Calories: 212; Total Fat: 12 g (7 g saturated, 3 g monounsaturated); Carbohydrates:
22 g; Protein: 4 g; Fiber: 1 g; Sodium: 308 mg
Combine the blueberries, Recharge, protein powder, flax seed, and ice cubes with 1/2 cup
water in a blender and pure. You have a light, frothy drink packed with protein! Pour
into a beautiful glass.
Makes about 20 ounces (Serves 5)
PER SERVING Calories: 51; Total Fat: 1 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 6 g;
Protein: 5 g; Fiber: 1 g; Sodium: 9 mg
Anytime Foods
97
Pur
chas
eacopyof
ONEBI
T
EATAT
I
ME
atoneoft
hes
er
et
ai
l
er
s
: