Ingredient 101 « Clean & Delicious « Ingredients Archives

Lion’s Mane Mushrooms

Dani Spies — Sat, 21 May 2022 11:08:58 +0000

Lion’s mane mushrooms are large, white, shaggy mushrooms that resemble a lion’s mane as they grow. They can be enjoyed raw, cooked, dried or steeped as a tea. These mushrooms are very nutritious and super tasty! Here’s information all about this unique fungi.

Lion’s mane mushrooms are a fairly new ingredient to me. I saw them at my local grocery store and had to try them! We LOVED them so (this 10-minute Lion’s Mane Mushroom recipe is my favorite!) much that I wanted to share them with you, so you can add yet another nutritious and flavorful ingredient to your clean and delicious kitchen.

More about this unique mushroom

What is a lion’s mane mushroom? It is a white fungus with hair like texture that resembles the mane of a lion.

The scientific name for the Lion’s Mane Mushroom is Hericium Erinaceus. Hericium in latin actually means hedgehog, which makes since because this mushroom can easily look like a cute little hedgehog.

Other names include bearded tooth and pom pom, but it’s most commonly known as lion’s mane because it really does resemble one.

They are native to North America, Europe and Asia, and you can sometimes find them at your local grocery store or farmers market. If you happen to spot them, I highly recommend you pick them up, so you can give them try!

They are supposedly pretty easy to grow as well, and you can order a homegrown kit right on Amazon, if you want to grow them at home.

Taste

What does a lion’s mane mushroom taste like? As for the flavor, they have a mild sweet, earthy flavor – a lot of people say they taste a lot like seafood or crab meat. You’ll also notice they have a fun, light bouncy texture, and when cooked have a bit of a meaty texture that would make a great plant-based alternative to eating meat.

Health benefits

Are lion’s mane mushrooms healthy? Yes! Not only are these unique mushrooms delicious, but they are also known to have powerful health benefits, specifically they are known for an ability to boost brain health. They are said to protect against Alzheimer’s disease and dementia, while also reducing mild symptoms of anxiety and depression. In addition, they may help to support focus, cognition, creativity and productivity!

Because of all of these health benefits, there are a variety of supplements on the market that include Lion’s Mane. However, there’s nothing quite like the real whole food, which is why I wanted to show you how to shop, store and cook them as well!

Shopping

When buying a lion’s mane mushroom, you will notice they look kind of fluffy and they should be white or pale yellow as they tend to darken as they age. Other than the potential of a little dirt, they should be dry, not slimy and clear of bruises. They also don’t have much of a smell and should be odorless. Don’t buy any mushrooms that smell a little stinky.

Storage

Once you get the mushrooms home you want to store them in some type of bag – a paper bag is a great option, because your mushrooms need to breathe. They will last up to five days when stored this way in the fridge. Your veggie drawer is the perfect place to keep them.

Prepping + cleaning

When you are ready to eat your mushrooms, you’ll want to clean them and brush off any dirt. A great way to do this is with a pastry brush and then trim off the little woody foot, where the mushroom was attached to a tree or a log.

Like most mushrooms, they are very absorbent, so you don’t really want to wash them but if you absolutely have to, quickly run them under some cold water and then gently squeeze them to remove any excess moisture.

Cooking

How to cook lion’s mane mushrooms

When it comes to cooking, you have a couple of options: you can roast them in the oven or sauté them on the stovetop. To roast the mushrooms, gently tear them apart and they will look almost like little cauliflower florets – add a bit of olive oil, some salt and paper and roast them for about 20 minutes at 425ºF – this is a good option if you are working with smaller mushrooms.

My personal favorite way to make them, and this is ideal if your mushrooms are a bit larger, is to slice them into planks and then pan-fry them with a little bit of butter or oil.

For this sauté method, I heat a non-stick pan over medium heat. If the mushrooms seem a bit heavy, like they are holding extra moisture, I’ll toast them on a dry pan for a couple of minutes on each side.
Then, add in a little bit of butter. You can also use olive oil, but I love the flavor of butter with mushrooms. Cook them for about two minutes on each side. You will see they will have a beautiful golden brown color!
Right before I take them out of the pan, I add a tiny bit of coconut aminos (you could also use soy sauce), a pinch of sea salt and black pepper. They are SO good!

Ways to serve

You can easily enjoy them as is; they are delicious on their own or as an easy side dish. Here’s a few other ideas:

Sandwich. Layer them onto a sandwich with your favorite sandwich ingredients and some spicy mayonnaise.
Eggs. Add them to an omelet or some scrambled eggs.
Pasta. Toss them with your favorite grain or pasta.
Stir fry. Throw them along with other veggies into a stir fry!

I’m so excited for you to give these lion’s mane mushrooms a try! I would love to hear what you think, and if you have any tips or insight about these particular mushrooms that I’ve failed to touch on, please share down in the comment section below.

The post Lion’s Mane Mushrooms appeared first on Clean & Delicious.

Radish 101

Dani Spies — Thu, 22 Apr 2021 21:08:23 +0000

Radishes are a bright pink root vegetable with a crisp, peppery taste. They are commonly enjoyed raw in salads but are great roasted too. I’ll teach you everything you need to know about buying, storing preparing and cooking radishes in this easy Radish 101. Let’s do this!

What is a radish?

Radishes are a root vegetable. They grow underground and are a part of the Brassica family. They are related to mustard greens, kale, cauliflower, cabbage and turnips.

The most common variety of radish in the united states is are bright reddish/pink radishes with fat, round bulbs (which are also called globes), little tails at the bottom, and beautiful leafy greens on top. They can vary in size, but the average radish is about the size of a ping pong ball (see the photo above for a reference).

You can also find white, purple, and black radishes, some are round and some are more oblong. You can eat the entire radish, both the bulb and the greens are edible.

Radishes can be enjoyed both raw and cooked. The radish globes have a nice crisp, crunchy, texture and pungent, peppery flavor. The greens mirror the peppery flavor of the bulbs.

Are radishes good for you?

Allow me to say, ALL veggies are good for you (just to be clear!). So, yes! Of course, radishes are super healthy and nutritious.

Nutritionally, radishes are a powerhouse veggie. A half-cup of radishes is just 12 calories, so just like most vegetables they are low in calories and high in nutrients.

Radishes are a great source of Vitamin C, which is a powerful antioxidant that helps to fight off free radicals in the body! They also contain a good amount of potassium, folate and vitamin B6 (just to name a few!).

When is radish season?

You will notice that radishes are available at the grocery store all year round, but their peak season is the Spring. This is when you will be able to find the most tender and delicious radishes.

Buying radishes

When you are shopping for radishes you want them to be firm and smooth, brightly colored with beautiful, vibrant greens on top. Avoid radishes that are soft, limp, slimy or that have wilted greens on top.

How to store radishes

Once you get your radishes home, it’s best to remove the greens from the radishes before storing them, as this will help them to last longer. If the greens stay attached, they actually pull moisture out of the root, which will cause them to go bad quicker (this is true of all root vegetables).

Simply cut the greens off, and then if you plan to eat them, store them wrapped in a damp paper towel and pop them in an airtight container (this could also be the plastic produce bag from the grocery store). The greens are delicious tossed in a salad, used on a sandwich, sautéed with a bit of butter, or even made into a pesto.

As for the radishes themselves, I like to keep them in the produce bag from the grocery store, being sure to push out any excess air and then wrap them nice and tight, with a loose knot on top. Place them in your veggie drawer in the fridge and they will keep well for at least 5 days.

How to prepare radishes

When you are ready to work with your radishes, give them a good rinse and rub them under some cold water. They do grow underground so they can get pretty sandy (same for the greens, if you are using them).

Next, trim off the stem and the roots. Depending on how you’ll be serving the radishes, you could leave a bit of the stem on, simply for presentation, but it’s certainly not necessary.

How to eat radishes

Radishes can be enjoyed both raw or cooked and pair really well with lemon, avocado, celery, fennel, fresh herbs, vinegar, whole grains, eggs, and lentils (just to name a few!).

I love dipping them in hummus as a fresh, bright snack.

Radish recipes

There are so many ways to enjoy radishes! Here are the two recipes I’m sharing in the video featured in this post.

PS! I also love adding radishes to fish tacos and egg salad. So good!

I’d love to know if you try these (or any) recipe! Tag @clean_and_delicious on Instagram to let me know and be sure to subscribe to our mailing list to receive more healthy, delicious recipes straight to your inbox.

The post Radish 101 appeared first on Clean & Delicious.

Artichoke 101

Dani Spies — Fri, 01 May 2020 15:31:15 +0000

Artichokes can seem fairly intimidating if you’ve never worked with them before, but they’re actually a lot easier to handle than you might think. I’ll show you everything you need to know about buying, storing preparing and cooking artichokes in this easy Artichoke 101. Let’s do this!

What is an Artichoke?

An artichoke is an immature flower bud of a thistle plant. They are a round green vegetable made up of lots of leaves tightly packed together.

The most popular type of artichoke is called a Globe artichoke, they’re big, round and are sometimes shaped like a tulip (like the ones above). They’re a rather beautiful vegetable (especially once you cut into them).

You can eat almost the entire artichoke. The stem is edible, the heart is edible which you will see once we cut into it and the base of the leaves are edible as well.

The flavor falls somewhere between asparagus and celery, so if you can imagine, it has a really fresh, clean taste.

Are Artichokes Good For You?

Artichokes have great health benefits. They’re high in fiber, rich in antioxidants and offer a good amount of Vitamin C. Plus, like most vegetables; they are high in nutrients low in calories.

When Is Artichoke Season?

You can often find artichokes at the grocery year all year round but Spring and Fall is when they are in season. This is when they will have the best flavor, the highest nutrient density and hopefully the best cost.

How To Buy

When buying artichokes, you want to look for artichokes that are nice and green and a little bit heavy for their size. You want them to feel plump, not hallow, this how you know they are fresh and not dried out.

Look for leaves to be nice and tight on top. A really fresh artichoke will squeak when you squeeze it!

As for the stem, the fresher the cut the better, you don’t want the stems to be dry and shriveled up.

Every now and then you may find your artichokes has some brown streaking on the leaves. It’s nothing to worry about, just a result of frost and many would argue that it actually makes the artichokes sweeter.

How To Store

You can store your artichokes right in the produce bag. Make sure all the air is pushed out of the bag, wrap them up and pop them in the veggie drawer.

They will last a few days this way, but I usually try to buy them closer to the date that I plan to use them, so I don’t have to store them for too long.

How To Prepare

Start by rinsing the artichokes under some cold water.
Next, start pulling off any little tough leaves down by the base of the artichoke.
Then, trim the stem. If you have long stems, you can cut them off and steam them with the artichokes. They are as delicious as the heart but it’s not very often that you find the them with really long stems.
Cut off the top thorny, spiky part of the leave which is about 1/4 way down the leaf. I like to do this with a scissor.
Finally, cut off the top 1/2 inch or so or the artichoke.

How To Cook Artichokes

Steamed artichokes are delicious and the perfect technique for beginners, all you need is a stainless steel pot.

If you had a steamer basket to place on the bottom, that’s great but I wanted to show you how to do this without any extra tools.

In the bottom of a large pot, add a couple inches of water, a tablespoon of olive oil and the justice from one lemon.
Bring to a boil and then reduce to simmer.
Place the artichokes stem side down in the pot and then let them cook for about 30-45 minutes, depending on the size of your artichokes.
You will know your artichokes are done when the the stems are fork tender and the thicker leaves at the base of the artichoke easily pull out.
Once your artichokes have cooled down are ready to handle, lay the artichoke top side down and slice right down the middle lengthwise. You will see the choke in the center. It looks kind of prickly and thorn and is 100% not edible.
Grab a spoon and scoop it out. It actually comes out very easily once the artichoke is cooked.

How To Eat An Artichoke

Artichokes may be served hot or cold.
Pull off outer leaves, one at a time.
Dip base of petal into sauce if desired and pull through teeth to remove soft, pulpy portion of leaf. Discard what remains.
The heart, of the artichoke is entirely edible (and SO delicious!).

If you have ever accidentally eaten any of the choke, you will know how it gained its name. It will literally get stuck in your throat and choke you! So be sure not to eat the choke. Is is not edible!

How To Slow Oxidation

Artichokes have an enzyme in them that cause them to oxidate quickly, which basically means that once you cut into them and the oxygen hits the surface, they will begin to turn brown.
To avoid this, be sure to use a stainless steel knife and pot.
Keep a lemon on hand! Once you cut into the artichoke rub with the lemon to help slow down the oxidation as well.

I hope you are now feeing eager to give this a try! If, however, this seems like more than you care to dive into, remember you can also buy artichoke hearts canned, jarred and frozen. They are all delicious and would be great in salads, egg dishes, soups grains even pastas!

Artichoke Recipes

There are so many ways to enjoy your artichokes! Here are a few recipes I’ve shared in the past

How To Cook Artichokes

Simply steamed artichokes are one of the easiest and most delicious ways to prepare this beautiful vegetable. No fancy equipment needed, one large pot is all it takes.

Course ingredient 101

Cuisine American

Prep Time 15

Cook Time 40

Total Time 1 5

Servings

Calories 95kcal

Author Dani Spies

Ingredients

4 artichokes
1 tablespoon olive oil
1/2 lemon
filtered water
salt and pepper to taste

Instructions

Was artichokes under cold water. Trim the bottom of the stem and pull off any tough leaves near the bottom of the artichoke.
Using a scissor, trim off the thorny portion of each leaf. This will about 1/4-1/3 of the leaf.
Using a sharp knife, trim off the top of the artichoke where the leaves are tightly packed together. I like to use a serrated knife for this.
Place a few inches of water in the bottom of a large pot along with a tablespoon of extra virgin olive oil, and 1/2 a lemon. Bring to a boil, then reduce down to a simmer.
Place the artichokes in the bottom of the pot (you should be able to fit 3-4 artichokes depending on the size of the artichokes and the size of your pot). Simmer for for 35-45 minutes or until the stems are tender and the thicker bottom leaves pulls out easily.
Remove the artichokes from the pot and once they are cool enough to handle, lay them flat side down and cut them in half lengthwise.
Use a spoon to scoop out the choke and any tough leaves near the center (they are not edible so you can toss them!).
Serve with fresh lemon, vinaigrette and/or some garlic aioli. Enjoy!

Video

Notes

Cooking time may vary based on the size of your artichokes. Ultimately, you want the stem to be fork tender and the leaves to pull out easily. Let this be your guide.

Nutrition

The post Artichoke 101 appeared first on Clean & Delicious.

Collard Greens 101

Dani Spies — Fri, 17 Jan 2020 16:00:19 +0000

Collard greens are a beautiful dark leafy green that are part of the cruciferous family; they are related to veggies like broccoli, cauliflower and cabbage. Learn how to shop, store, prep, and cook collard greens so you can enjoy some today.

Did you know that dark leafy greens are the number one ingredient missing from the American Diet? It’s true! That’s why I recommend experimenting with all different types, so you can find the ones you will enjoy and eat often.

If you’ve never tried collard greens before, now’s your chance! I’m going to walk you through everything you need to know about collard greens so you can get these beauties on your table asap.

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Are Collard Greens Healthy?

I’m going to tell you a little secret. ALL dark leafy greens are good for you, and collards are no exception.

But some of the perks of collards include; high in beta carotene, fiber, b-vitamins, vitamin c and they are a powerful, plant-based source of calcium, which is especially great for anyone on a vegan diet.

How To Shop For Collard Greens?

Collard Greens are available at the grocery store all year round, but they are at their peak during the winter and spring. This is when they will have the highest nutritional value, the best flavor and the best cost. Buying foods in season is always a win!

When you are shopping for collards, you wan to look for rich, vibrant green leafs that feel nice and firm. I usually try to avoid the super oversized leafs, because they tend to be tough and not as flavorful. The smaller leaves to be sweeter and more tender.

How To Store Your Collards?

Once you get your collards home, you want to store them in an airtight bag in the fridge. I usually just knot the bag from the grocery store and place it in my veggie drawer where they will last up to a week.

Be sure to press all of the air out of the bag before you tie it up. This will help your collards last longer.

How To Prepare Collard Greens?

When you are ready to use your collards, give them a rinse under some cold water.

You will see, there is a big stem that runs through the center of the greens. And while it can be a bit fibrous and tough, it’s edible. So what I like to do is cut the stems out by folding the leaf in half and then, using a sharp knife, trace right along the stem, right where it meets the leaf.

This is an easy way to cut the stem from the leaf.

Once I have the stems separated from the leaves, I like to chop them up. If they are very thick and tough, you can toss them. But I like to use them whenever possible.

As for the leaves, I roll them like a big fat cigar and then thinly slice. This creates long, beautiful collard ribbons, which is my favorite way to prepare them.

If you want to prep and store your greens ahead of time, clean, dry and prep the leaves. Then transfer them into an airtight container that is lined with a paper towel to absorb extra moisture. They will last up to week stored this way.

How To Cook Collard Greens

Collards can be braised, steamed, sautéed or stir-fried. They can also be eaten raw.

They pair really well with ingredients like onions, garlic, tomato, bacon and eggs. You could also use these ribbons as an easy way to add some greens to some soup or chili or make super simple salad by marinating the greens in some olive oil, lemon and salt for a raw collard salad.

Collard Green Recipes

There are so many ways to enjoy your greens! Here are a few recipes I’ve shared in the past

I’d love to know if you try this (or any) recipe! Tag @clean_and_delicious on Instagram to let me know and be sure to subscribe to our mailing list to receive more healthy, delicious recipes straight to your inbox.

The post Collard Greens 101 appeared first on Clean & Delicious.

How to Cook Fluffy Quinoa on the Stove

Dani Spies — Wed, 02 Jan 2019 18:48:49 +0000

Learn all about How to Cook Quinoa on the stovetop, so it’s perfectly fluffy and delicious. This guide will teach you all about this super healthy seed, the best method for making it, and give you ideas of how you can incorporate it into your diet with some of our favorite quinoa recipes.

If you haven’t tried quinoa yet (pronounced keen-wa), you are really missing out. Quinoa has a very light, fluffy texture with a creamy consistency and a slightly nutty flavor. It’s really good and super healthy! It’s a great alternative to rice, pasta, and couscous. There are really endless ways to prepare it and include it in your favorite recipes, which is why it’s one of my pantry essentials. We especially LOVE it mixed into salads, like this Asian Quinoa Salad, Asparagus Quinoa Salad, and our new Greek Quinoa Salad. Or try it in a bowl paired with veggies. It’s even a delicious addition to our salmon sliders!

Not only is quinoa delicious and versatile, but it’s naturally gluten-free, a good source of plant-based protein, and one of the few plant foods that contain all nine essential amino acids.

Some of the reasons we love quinoa

Quick & easy to make: Quinoa resembles a grain, but it is actually a seed, so it cooks up quickly. You’ll also only need 2 ingredients to make it.
Good for you: It is packed with plant-based protein, is high in fiber, and has a low glycemic index, so it doesn’t spike blood sugar levels. It’s also naturally wheat and gluten-free.
Satisfying: Quinoa is hearty and filling. It’s a great addition to salads to make them more satiating, like in this beet quinoa salad.
Great for meal prep: Prepare this on Sunday, and then use it through the week to add to salads and combine with veggies or other ingredients for sides.

Ingredients needed

To cook this base quinoa recipe, you only need two ingredients.

Liquid: We’re using water in this basic recipe, but other options are chicken broth, veggie broth or any type of stock. You can even use milk if you’re making a breakfast quinoa recipe.
Quinoa: There are three types of quinoa seeds – white, red, and black. The white quinoa seeds are the most common and what we’re using for this recipe. They take the least amount of time to cook, followed by red quinoa and then black quinoa. Sometimes you will even see bags of tricolor quinoa, which includes all three types.

How to cook quinoa

Rinse the quinoa in a fine mesh strainer under cold water for 30 seconds or until the water runs clear. Be sure to rinse until you no longer see any tiny foamy bubbles.
Combine quinoa and water in a medium pot and bring to a boil.

Rinse quinoa in a fine mesh strainer under cold water for 30 seconds.

Combine 1 part quinoa with 2 parts water in a small saucepan.

Reduce the heat to a simmer, cover, and cook for 12-15 minutes or until the water has been absorbed. You will see that when the quinoa is done, it will be translucent and have a little white circle around the outside, that’s the germ.
Remove from the heat and let it sit, covered for 5 minutes. Fluff with a fork and enjoy.

Bring quinoa to a boil and then reduce to a simmer and cook for 15 minutes or until the water has absorbed.

Fluff your quinoa with a fork and enjoy.

Expert tips

To keep quinoa from being sticky, avoid stirring it while it’s cooking.
For the best texture, be sure to use the correct amount of water and keep the lid on the whole time it is cooking.
Set a timer when you reduce to simmer and cover the pot, so the quinoa doesn’t get over cooked.

Frequently asked questions

What is the ratio of water to quinoa?

The basic ratio is 1 cup quinoa to 2 cups liquid. You can use water, like in this simple recipe, or you can use any kind of broth.

How long does it take to cook quinoa?

Typically, quinoa is done cooking after about 15 minutes. You will know that it is done when the water is absorbed and it looks translucent and has a little white circle around the outside, that’s the germ.

What happens if you dont rinse quinoa?

Quinoa is naturally coated in a bitter-tasting substance called saponin. It’s really necessary to rinse this off because if you don’t, the quinoa and any recipe you’re making with it will taste bad.

Storage recommendations

Allow quinoa to cool completely before storing it in an airtight container in the fridge for up to 5 days. To freeze, cool completely and then transfer to an airtight, freezer-safe container or freezer bag. To reheat, let it thaw in the refrigerator or at room temperature before microwaving it.

How to Cook Fluffy Quinoa on the Stove

Learn all about How to Cook Quinoa on the stovetop, so it's perfectly fluffy and delicious. This guide will teach you all about this super healthy seed, the best method for making it and give you ideas of how you can incorporate it into your diet with some of our favorite quinoa recipes.

Course DINNER, sides

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 2

Cook Time 10

Total Time 12

Servings cups

Calories 209kcal

Author Dani Spies

Ingredients

1 cup dry quinoa
2 cups cold water

Instructions

Rinse the quinoa in a fine mesh strainer under cold water for 30 seconds or until the water runs clear. Be sure to rinse until you no longer see any tiny foamy bubbles.
Combine quinoa and water in a medium pot and bring to a boil.
Reduce the heat to a simmer, cover, and cook for 12-15 minutes or until the water has been absorbed. You will see that when the quinoa is done, it will be translucent and have a little white circle around the outside, that's the germ.
Remove from the heat and let it sit, covered for 5 minutes. Fluff with a fork and enjoy.

Video

Notes

Allow to cool completely before storing in an airtight container in the fridge for up to 5 days. To freeze, cool completely and then transfer to an airtight, freezer-safe container or freezer bag. To reheat, let it thaw in the refrigerator or at room temperature before microwaving it.

Nutrition

The post How to Cook Fluffy Quinoa on the Stove appeared first on Clean & Delicious.

Hemp Seed 101 | Everything You Need To Know

Dani Spies — Thu, 15 Mar 2018 13:41:20 +0000

Hemp seeds (aka hemp hearts) are tiny these tiny little seeds that bring a big nutritional bang. So let’s learn more, shall we?

First things first, the most common question MOST people ask when it comes to hemp hearts is this; do they come from the same plant as medicinal marijuana?

Hemp seeds and marijuana do come from the same species of plant, but different varieties.

THC, which is the active ingredient in marijuana, is naturally found in trace amounts in hemp hearts, but the percentage is so itsy-bitsy. A good comparison would be the amount of opium you find in poppy seeds. Which means eating hemp hearts are 100% safe, healthy and legal and there is absolutely no chance of them getting you high.

So now that we’ve cleared that up, lets talk about all of the reasons WHY you might want to add these little super seeds to your diet, starting with the fact that they are delicious.

FLAVOR

If you’ve never tasted hemp seeds before, they have a really mild, slightly nutty flavor and unlike most seeds they have a very creamy texture which makes them super versatile, because they are easy to blend into something as they are to sprinkle over the top.

You can sprinkle them onto of your oatmeal, your cereal or your yogurt. They are also great sprinkled on a salad or used as the breading for some chicken or fish, mixed into a smoothies, or blended into some homemade hemp milk.

Nutritional Benefits

Nutritionally, they are said to be one of natures most perfect foods.

Just three tablespoons of hemp hearts has 10 grams of complete protein and 300mg of Omega-3 fatty acids (which is the bodies ideal ratio for these fatty acids; it’s 2 parts Omega 3 and 1 part Omega 6). These fatty acids help to promote brain and heart health, lower triglycerides, reduce inflammation, and support the immune system.

Hemp hearts are also rich in magnesium, zinc, and phosphorus while being high in fiber and low in carbohydrate.

They really make a great addition to any diet, and are especially beneficial for vegans and vegetarians since they are a complete plant based protein.

WHERE TO BUY

You can find hemp hearts in most major grocery stores, either by the nuts and seeds, the whole grains, or the cereals.

STORAGE

Once you get your hemp seeds home, you want to keep them in a cool dry place or even in the fridge, this way you are sure to protect all of the healthy fats in the seeds.

TRY ONE OF these C&D HEMP favorites:

The post Hemp Seed 101 | Everything You Need To Know appeared first on Clean & Delicious.

Maple Syrup 101 + Maple Inspired Dinner

Dani Spies — Thu, 27 Jul 2017 14:52:59 +0000

This post is sponsored by Pure Canada Maple. All opinions are my own.

What is Pure Maple Syrup?

Pure Maple syrup is a sweetener that is derived directly from the sap of maple trees and did you know that Quebec Canada produces the most maple syrup in the world!

Unlike refined cane sugar, which undergoes a long, complex process in order to be condensed in crystalized sugar, pure maple syrup is a much more natural and unrefined; which makes it a healthier alternative to sugar.

Think of the difference like you would between whole and refined grains. Unrefined natural sweeteners, like pure maple syrup are a lot less processed and so they maintain more nutrient density and are 100% pure and free of any coloring or additives.

Some Nutritional Benefits

Pure maple syrup also contains zinc and manganese, which helps to keep the heart healthy and the immune system strong. It has 65 beneficial plant compounds with antioxidant properties. Recent research has uncovered that pure maple syrup may help reduce chronic inflammation, promote brain health, improve liver functions and help to manage Type 2 diabetes.

So clearly there are a lot of nutritional benefits that come along with enjoying pure maple syrup.

Buying Maple Syrup

One thing you want to be sure of when you buy maple syrup is that you are buying 100% Pure Maple syrup, you want to get the real deal. There are a lot of brands (that usually come in plastic squeeze bottles) that sell imitation maple syrup, this is really just a combination of corn syrup and artificial flavorings, that is not the maple syrup you want to be buying.

You want to look for good quality maple syrup, and all you have to do is read the ingredient list. The only ingredient that should be listed is maple syrup.

Looking to see that it’s from Canada is also important because Quebec, Canada is the only place that has strict quality controls and tests every barrel. The maple forests in Quebec are also protected, which is great for the environment, too. It’s Delicious, nutritious, + sustainable!

Storing your maple syrup

When you get your maple syrup home, keeping it in your fridge is just perfect.

Flavor + Versatility

Now there are different grades of maple syrup, and without getting into too much detail what you want to know is that the lighter the color of your maple syrup the more delicate the taste will be. The darker the color the stronger the maple flavor will be.

If you’ve never tasted maple syrup before, it really has a unique and delicious flavor, it’s hard to describe but I would say it’s sweet and a little bit buttery and slightly nutty.

And while it’s absolutely delicious drizzled on pancakes and waffles it’s a lot more versatile then that.

You can use it in so many different ways! Try adding some to your tea or coffee, use it as a sweetener in smoothies and lemonade, add in into your baked goods like muffins and energy bars and it’s also adds depth and complexity to savory dishes as well so it’s great in salad dressings, stir-fries and even as a rub or marinade meat and fish.

This Maple Inspired 30 minute meal is one of my favorite ways to enjoy maple syrup.

Are you a maple fan? What are some of your favorite ways to use maple syrup in your kitchen?

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Matcha 101 + Matcha Tea Latte

Dani Spies — Mon, 24 Jul 2017 15:46:21 +0000

Matcha is a young, delicate, high-grade green tea leaf grown in the shade for about three weeks before it’s handpicked, dried, and ground into a fine powder.

During the time it’s grown in the shade the plant produces very high levels of chlorophyll which is a plant-based pigment that is not only responsible for matcha’s beautiful bright green color but also packs the leaves full of nutrients and antioxidants.

The shade also creates an amino acid called L-Theanine, which is the magic ingredient found in matcha, said to reduce anxiety, and enhance your mood while boosting, concentration, focus, and alertness.

Unlike traditional green tea, with matcha tea, you are actually consuming the whole leaf which is part of the reason why it’s such a nutritional powerhouse and considered a superfood! It’s actually one of the highest graded foods when it comes to antioxidant concentration. And remember antioxidants are what fight off free radicals in the body!

Not only are they preventative but they also support healthy glowing skin, control blood sugar, lower cholesterol, and increase our metabolism (which is why you will often hear people say that matcha supports weight loss).

Matcha does contain caffeine but because of the way the body digests matcha the caffeine is released at a very slow and steady rate, so rather than getting a big jittery boost and then a crash, it gives us a more natural, sustained boost of energy over a longer period of time.

So if caffeine doesn’t normally agree with you, you may find that you have a different experience with matcha.

Categorically there are two main types of matcha; ceremonial and culinary.

Ceremonial matcha is made from the finest, youngest green tea leaves which give it a delicate, refreshing, and naturally sweet flavor. It is ideal for enjoying simply as a tea or an iced tea.

When looking at ceremonial matcha, it should have vibrantly green color with a light, fresh, and slightly grassy smell. It should also be extremely fine to the touch and feel like eye shadow. If it smells off or is grainy or dull, it’s not the real deal.

Culinary Matcha on the other hand is a mix of younger and older tea leaves and so while it’s still has a fresh flavor, it tends to be a bit more earthy and robust.

Culinary grade matcha can look less vibrant green than ceremonial matcha but should still be a beautiful green. Just like ceremonial grade, a quality cooking grade matcha should smell fresh and slightly grassy and still feel fine and smooth. If it feels coarse or you can see the individual grains of matcha easily, it is not good.

And because culinary matcha usually has a lower price point, it’s perfect to add to your lattes, smoothies, breakfast bowls, baked goods, etc.

So in a nutshell, when you are buying your matcha you want to pay attention to the origin (most good matches come from Japan), color, texture, taste, and price.

And yes, my friends, you pretty much get what you pay for. Good ceremonial matcha can range anywhere between 25-40 per gram.

Once you choose a matcha home you want to store it in a cool dry place, it’s extremely sensitive to both light and heat which is why good quality matcha is usually sold in foil or a dark container.

Keeping it in the fridge freezer is a good idea, especially if you do not drink it every day.

There are lots of different ways you can incorporate matcha into your diet, it’s super versatile. You can add it to smoothies, pancakes, oatmeal, chia pudding, cookies, muffins, you name it! People are making matcha everything these days.

How To Make Matcha Tea

Those who drink matcha often like to use an official matcha-making kit which includes a matcha bowl (chawan) with a bamboo whisk (chasen) and scoop (chashaku).

But if you don’t have all the fancy tools you can do the exact same thing with a spouted cup (or type of wide mug), a small whisk (or if really desperate a fork will do), and a teaspoon.

For an 8 ounce cup start with 1 teaspoon of matcha powder, you can run it through a fine-mesh sifter to help break up the clumps so you have creamier, frothier matcha.

Then add a couple of ounces of hot water, you want your water to be just before boiling. Technically speaking it should be at 175 f, steamy/just before boiling is really all you need to aim for.

Grab your whisk and begin moving in an M or W motion to whip the matcha until it starts to create a thick green paste and becomes frothy. This will take one to two minutes.

Note: if you are using a metal whisk you may not get as much froth as you would if you were using a bamboo whisk.

Once your froth has formed, add another 4-6 ounces of water and enjoy.

How To Make A Matcha Latte

Now if you wanted to make a Matcha Latte, you would do everything exactly the same right up until you’ve created your foam and then instead of adding water, you would add a teaspoon of your favorite sweeter and 6 ounces of steamed milk, any milk you fancy will work, so pick what works best for you and your health style.

Have you ever worked with Matcha before? I would love to hear your tips down in the comments below!

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Bok Choy 101 | Everything You Need to Know

Dani Spies — Mon, 20 Feb 2017 16:07:50 +0000

Scroll down to watch the video.

Bok Choy, also known as Chinese White Cabbage, is a cruciferous vegetable that is a member of the cabbage family.

It has a round tender white bulb on the bottom with long celery-looking stalks and dark leafy greens on top. The entire vegetable is edible and can be enjoyed either raw or cooked.

I’ve often heard it referred to as a gateway green because it has such a mild green. So it’s a great choice for anyone looking to lean into more leafy greens.

You can also find immature bok choy (aka baby bok choy). This is simply a younger, smaller version of full-grown boy choy that has been harvested a little bit earlier.

While bok choy is available in the grocery store all year round, winter is when they are at their prime because the frost from the cold weather helps to develop a nice sweet flavor and crisp texture.

NUTRITION

Bok choy is a powerhouse. It’s rich in vitamins C, A, and K and is also packed with calcium, magnesium, and iron.

SHOPPING

When you are shopping for bok choy, you want them to look nice and fresh and vibrant and try to avoid any that look wilted or rubbery on the bottom, you want them to look nice and crisp and healthy.

STORING

Once you have them home, just make sure they are wrapped tightly in a plastic bag, (the one from the grocery store is perfect), with as little air as possible. This should last in your veggie drawer for at least 5 days.

PREPARATION

When you are ready to work with your bok chop start by giving it a good rinse under some cold water.

For the fully grown boy chop, I treat it the same way I do celery. Cut off the root end and then run the stalks under cold water, being sure to wash the leafy tops as well.

If I am cooking with this, I always start with my stems and then finish with the greens since the stems take a little bit longer to cook. You’ll see the stems get tender and ready when cooked and then tossing the leaves in towards the end gives a bright fresh flavor.

As for baby bok choy, I’ll usually slice it in half or quarters and then rinse it just the same.

COOKING

When bok choy is cooked, the stems become tender and creamy and the leaves are fresh and bright. Steaming, broiling, and stir-frying are all great ways to cook your bok choy. It’s also delicious enjoyed raw in a salad or coleslaw.

BOK CHOY RECIPES TO GET YOU STARTED

Bok Choy 101 | Everything You Need to Know

Course ingredient 101, KITCHEN BASICS

Cuisine Asian

Calories

Author Dani Spies

Video

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Kabocha Squash 101 | Everything you Need To Know

Dani Spies — Tue, 15 Nov 2016 15:13:15 +0000

Scroll down to watch the step-by-step video.

Kabocha Squash is a Japanese variety of winter squash that is becoming very popular these days, and seemingly, much easier to find.

They have a round squat shape with a hard, knobby exterior, and rich dark green skin. On the inside you will find a beautiful yellow-orange flesh and seeds that are very similar to pumpkin seeds.

Flavor

The flavor is sweet, slightly nutty and the texture is light, almost fluffy. I’ve actually heard people describe it as a cross between a pumpkin and a sweet potato and I would have to agree that that’s a pretty accurate description.

Season

Because Kabocha’s are a winter squash, you’ll usually start seeing them pop up around October and then last throughout February or March.

Nutritional Benefits

That rich orange color lets us know that Kabocha is an excellent source of beta carotene and it’s also high in fiber and loaded with iron, vitamin C and some B vitamins.

A single cup of kabocha has just forty calories and 7 grams of carbohydrates which is about half of what you would find in a butternut squash.

So it’s both a delicious and nutritious addition to just about any type of diet. #WINWIN

Shopping

When you are shopping for your Kabocha squash, you want to look for a squash that feels heavy for its size. The skin will be dull and bumpy (thats normal) you just want to be sure there are no soft spots.

Storing

Once you get your squash home, simply store it on a cool dry place. I usually leave mine right on the counter and it will easily last up to a month (but that will never happen because you are going to be so excited to eat it).

Preparation

When you are ready to work with your squash, give it a good rinse under some cold water and then grab a nice heavy sharp knife. Because it has a tough skin they can be tough to cut – so you want to be careful. Start by cutting it right down the middle. Get your weight over the top of the squash and then gently rock back and forth.

**PRO TIP** If you want to soften the skin before cutting, place the squash in the microwave for 2-4 minutes (depending on the size). This will make cutting into your squash a lot easier.

Once you have it open you will see, that it has seeds inside, just like a pumpkin. These seeds can be roasted and eaten just like pumpkin seeds, so once you scoop them out be sure to save them if you want a yummy snack.

Now, if you want to keep your cutting to a minimum, you can stop right here. Place the squash flesh side down on a rimmed baking sheet and bake at 400 for about 25-30 minutes. Your squash will be cooked and ready to go.

You could season the flesh with a little cinnamon and honey if you wanted a sweeter version or you can do a little salt and pepper and garlic powder or curry powder for a more savory flavor.

Another options is to fill the cavity with some salad and eat it that way OR scoop out the flesh and us it in a soup, a smoothie, or really any where you would use pumpkin puree.

SO that’s one option.

If you don’t mind continuing to cut your squash, then this is definitely my personal favorite way of eating it.

Take each half and cut them into wedges just like you would if you were cutting a melon.

Then I toss with a little olive oil, salt, pepper, garlic powder and curry powder. Now again, if you wanted a sweet flavor swap the garlic and curry for some cinnamon or even a little pumpkin pie spice, both would be delish.

Transfer to a rimmed baking sheet and roast at 400 degrees for about 20 minutes flipping it half way through.

The goal is to get this beautiful golden brown flesh with a nice tender skin, because remember, the skin is 100% edible. Its softens up when it cooks and is delicious.

You can of course, eat this exactly as is and snack a way, serve it a long side some roasted chicken or fish, or use it to top off a beautiful winter salad. The options are endless.

Kabocha Squash 101 | Everything you Need To Know

Course ingredient 101, KITCHEN BASICS

Cuisine American

Calories

Author Dani Spies

Video

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