Health for life

This week, I planned to present you with an alternative to the Christmas cookie, as well as one of my favorite sweets: daifuku, Japanese rice balls stuffed with sweet red bean paste. Three tries ended with me covered in sticky, gelatinous goo.

Let’s just say my technique needs work.

Time was ticking when I decided to scrap the daifuku. My baker’s pantry is still pretty well stocked from Thanksgiving, so cookies seemed like the best choice for a quick and dirty replacement. I turned to the dependable and consistently marvelous How to Cook Everything Vegetarian by Mark Bittman.

Bittman’s How to Cook Everything books take the guesswork out of cooking and baking by showing you how to customize recipes for any situation. If you’re a novice or by-the-book cook, you’ll feel at liberty to make substitutions to suit your tastes or pantry, and you’ll eventually gain the confidence to switch things up on your own.

One recipe reminded me of my mom and I just had to try it: Oatmeal Apple Cookies.

My mom was always trying to get me and my siblings to eat healthy snacks when the rest of our friends and classmates were eating ding dongs and zingers. Oatmeal Apple Cookies are just the kind of cookies she would have made to put in my Muppet Movie lunch box next to the carrot sticks and carob-chip trail mix.

So, at least for today, think of me as your wacky, veggie aunt, offering you whole-grain and fruit cookies when everyone else has laid out chocolate-coated, butter-infused treats rolled in nuts and dripping with icing.

I made a ton of changes, based on MB’s variation ideas and some based on my own perences. He provides a vegan option for most of the recipes in the vegetarian cookbook, and I used his applesauce-for-egg and almond milk for cow’s milk suggestions. I also used nonhydrogenated vegan butter for dairy butter.

Here’s where I ventured out on my own: the original recipe calls for dried apples. I’m not a fan of dried fruit in general and don’t keep it around, so I took a chance and used the real thing. I also swapped granulated sugar for maple syrup. Excellent decisions all around.

The cookies are moist, sweet, and delicious. They may be a little on the soft side —no crispy edges, my favorite part of a cookie—but full of apple flavor and definitely a crowd pleaser; CB, my Roommate, and two of my officemates gave thumbs-up.

The recipe whipped up quickly too, from peeling and grating the apple to pulling the last pan out of the oven, the whole enterprise took less than 90 minutes. Oatmeal Apple Cookies would add a tasty and fast, if not entirely festive, option to the Christmas cookie rotation. And they’re much less sticky than daifuku.

~~~~

If this xx tips your canoe, swim on over to:

• Vegan Ginger Cookies
• Snickerdoodles
• Vegan Bran Muffins

~~~

Oatmeal Apple Cookies
Makes about 4 dozen; 2 cookies per serving


1/2 cup nonhydrogenated vegan butter
1/2 cup maple syrup
3/4 cup brown sugar, packed
1/4 cup apple sauce
1 1/2 cups all-purpose flour
2 cups rolled oats (not quick oats)
1 cup apple, peeled and grated (about 1 medium apple)
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp clove
pinch of salt
2 tsp baking powder
1/4 cup soy, almond, or rice milk
1 tsp vanilla extract

1) Preheat oven to 375. Peel and grate apple and set aside.

2) In a large mixing bowl, cream together vegan butter, syrup, and sugar with mixer, then stir in applesauce.

3) In a medium bowl, combine flour, oats, apples, cinnamon, nutmeg, clove, baking powder, and salt.

4) Alternately, add milk and dry ingredients to butter and sugar mixture until dough is formed, mixing in a little more milk if dough is too dry.

5) Spoon out tablespoon-sized dollops of dough onto ungreased baking sheet and bake for 12-15 minutes. Allow to cool for a minute or two, remove from baking sheet, and continue on a wire rack.

6) Serve with a glass of almond milk or hot tea.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
137.3 calories, 3.8g fat, .9g fiber, 1.74g protein, $.23

Calculations
1/2 cup nonhydrogenated vegan butter: 800 calories, 88g fat, 0g fiber, 0g protein, $0.96
1/2 cup maple syrup: 420 calories, 0.5g fat, 0g fiber, 0g protein, $2.38
3/4 cup brown sugar: 628 calories, 0g fat, 0g fiber, 0g protein, $0.43
1/4 cup apple sauce: 51.75 calories, 0g fat, 1g fiber, 0g protein, $0.26
1 1/2 cups all-purpose flour: 682.5 calories, 1.5g fat, 4.5g fiber, 19.5g protein, $0.32
2 cups rolled oats: 609 calories, 9g fat, 16g fiber, 22g protein, $0.24
1 cup apple: 77 calories, 0g fat, 2g fiber, 0g protein, $0.50
1/2 tsp cinnamon: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
1/4 tsp nutmeg: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
1/4 tsp clove: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
pinch of salt: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
2 tsp baking powder: 4 calories, 0g fat, 0g fiber, 0g protein, $0.04
1/4 cup almond milk: 10 calories, 0.75g fat, 0.25g fiber, 0.25g protein, $0.12
1 tsp vanilla extract: 12 calories, 0g fat, 0g fiber, 0g protein, $0.26
TOTALS: 3294.3 calories, 90.75g fat, 21.75g fiber, 41.75g protein, $5.59
PER SERVING (TOTALS/24): 137.3 calories, 3.8g fat, .9g fiber, 1.74g protein, $.23

Eating an apple a day might in fact help keep the cardiologist away, new research suggests.

In a study of healthy, middle-aged adults, consumption of one apple a day for four weeks lowered by 40 percent blood levels of a substance linked to hardening of the arteries.

Taking capsules containing polyphenols, a type of antioxidant found in apples, had a similar, but not as large, effect.

The study, funded by an apple industry group, found that the apples lowered blood levels of oxidized LDL -- low-density lipoprotein, the "bad" cholesterol. When LDL cholesterol interacts with free radicals to become oxidized, the cholesterol is more likely to promote inflammation and can cause tissue damage.

"When LDL becomes oxidized, it takes on a form that begins atherosclerosis, or hardening of the arteries," said lead researcher Robert DiSilvestro, professor of human nutrition at Ohio State University and a researcher at the universitys Ohio Agricultural Research and Development Center. "We got a tremendous effect against LDL being oxidized with just one apple a day for four weeks.”

The difference was similar to that found between people with normal coronary arteries versus those with coronary artery disease, he said.

The study is published online in the Journal of Functional Foods and will appear in a future print edition.

DiSilvestro described daily apple consumption as significantly more effective at lowering oxidized LDL than other antioxidants he has studied, including the spice-based compound curcumin, green tea and tomato extract.

“Not all antioxidants are created equal when it comes to this particular effect,” he said.

DiSilvestro first became interested in studying the health effects of eating an apple a day after reading a Turkish study that found such a regimen increased the amount of a specific antioxidant enzyme in the body.

In the end, his team didnt find the same effect on the enzyme, but was surprised at the considerable influence the apples had on oxidized LDL.

For the study, the researchers recruited nonsmoking healthy adults between the ages of 40 and 60 who had a history of eating apples less than twice a month and who didnt take supplements containing polyphenols or other plant-based concentrates.

In all, 16 participants ate a large Red or Golden Delicious apple purchased at a Columbus-area grocery store daily for four weeks; 17 took capsules containing 194 milligrams of polyphenols a day for four weeks; and 18 took a placebo containing no polyphenols. The researchers found no effect on oxidized LDLs in those taking the placebo.

“We got a tremendous effect against LDL being oxidized with just one apple a day for four weeks.”

"We think the polyphenols account for a lot of the effect from apples, but we did try to isolate just the polyphenols, using about what youd get from an apple a day," DiSilvestro said. "We found the polyphenol extract did register a measurable effect, but not as strong as the straight apple. That could either be because there are other things in the apple that could contribute to the effect, or, in some cases, these bioactive compounds seem to get absorbed better when theyre consumed in foods."

Still, DiSilvestro said polyphenol extracts could be useful in some situations, "perhaps in higher doses than we used in the study, or for people who just never eat apples."

The study also found eating apples had some effects on antioxidants in saliva, which has implications for dental health, DiSilvestro said. He hopes to follow up on that finding in a future study.

(Note to self: When trying to psyche self up to blog, do not listen to Radioheads OK Computer right before beginning to write. Its a bit like watching the first ten minutes of Up before playing in the Super Bowl.)

(And yes, blogging is just like playing in the Super Bowl. Think of the carbs!)

Hey you guys! So, were trying something new here at CHG, in which we de-emphasize calorie counts a little (as theyre not the decisive measure of a foods healthiness) so as to better focus on the overall nutritional value of any given recipe.

(Did I just make that up just now, so this post would fit into our stated thematic parameters? Yes.)

(Does it have some merit to it? Yes.)

(Did I have a large glass of red wine before beginning this post? I think you know the answer to that.)

Anyway, youll see that todays dish, Apple-Cinnamon Whole Grain Breakfast Strata from The Kitchn via Opera Girl Cooks, is a little higher in calories than our usual recipes. This is okay, though. Because A) its warm and appley and delicious – like non-cloying French toast, B) the fiber and protein counts are super-high, and C) all the ingredients are dang wholesome. Combined, all that makes for a healthy breakfast.

(What also makes for a healthy breakfast: grapefruit, oatmeal, not Lucky Charms, not skipping breakfast, escaping a pack of roaming ninjas to successfully get to work on time.)

I changed very little from OCG/The Kitchn’s original recipe, and the alterations made were mostly for economic reasons. A regular supermarket loaf of bread substituted for a fancier loaf. Dark brown sugar was chosen over organic cane sugar. Honey went in for agave syrup.

(That last ones not just financially motivated. Its just - agave syrup tastes like really thick tequila to me. And if the words "really thick tequila" dont automatically make you a little nauseous, then you may never have had a tequila-induced hangover. In which case, I salute and envy you.)

Theres a bonus to the strata, as well. Step #2 requires you to saw off all the crusts of a loaf of bread. At first, this seems wasteful. BUT WAIT! By toasting said crusts for a few minutes, then crushing them in your mighty grasp, you come up with 1 1/2 cups handy, dandy whole-wheat breadcrumbs! Imagine what you can do with those!

(Coat chicken!)

(Top casseroles!)

(Sprinkle on macaroni and cheese!)

(Use as confetti at a mouses birthday party!)

And thats it.

(Really!)

~~~

If this looks good, you might also quite enjoy:

• Breakfast Couscous with Custard
• English Muffin Strata with Ham and Cheese
• Peanut Butter and Jelly Oatmeal

~~~

Apple & Cinnamon Whole Grain Breakfast Strata
Serves 6 to 8.
Adapted from The Kitchn.


For the strata:
1 (24-ounce) loaf good supermarket whole wheat or whole grain bread
3 medium baking apples, peeled, cored, and sliced into 1/4-inch wedges
8 large eggs
2 cups 1% milk
1/3 cup lightly packed dark brown sugar
2 teaspoons vanilla extract
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg

For the glaze:
3 ounces cream cheese
2 tablespoons honey
2 tablespoons 1% milk
1/2 teaspoon vanilla

1) Grease a 9x13 glass baking dish ever-so-lightly with butter

2) Unpack bread. Place ends aside. Cut crusts off each piece. Set crusts aside.

2.5) IF MAKING BREADCRUMBS : Preheat oven to 375 degrees. Spread crusts out on baking sheet. Bake 10-15 minutes, until bread is completely toasty. Remove from oven and let cool. When totally cool, run through a food processor or beat senseless with rolling pin. Store crumbs in an airtight container. Should make 1 1/2 to 2 cups breadcrumbs.

3) Line bottom of baking dish with half the crustless bread. Layer apple slices on top of bread. Layer apples with remaining bread.

4) In a medium bowl, mix eggs, milk, brown sugar, cinnamon, and nutmeg. Whisk thoroughly. Pour over bread. Cover and rigerate a few hours, or overnight.

5) Preheat oven to 350 degrees.

6) Cover strata with tin foil. Bake for 35 minutes (45 minutes if coming straight from the fridge). Uncover. Bake for additional 15 minutes.

7) Mix cream cheese, honey, milk, and vanilla in a small pot. Heat over medium heat until cheese is melted and glaze is formed, stirring constantly. Pour over warmed strata. Spread glaze with back of a wooden spoon until pretty evenly distributed.

8) Let sit 10 minutes. Serve, with syrup if perred.


Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
Seven servings: 392 calories, 13.8 g fat, 10 g fiber, 16.9 g protein, $0.99

NOTE: Calculations are for Arnold 100% Whole Wheat Triple Health (I don’t know what that means, either) bread, which is what I used. Since there’s no real way to calculate nutrition for crustless bread, I subtracted 30% of the totals. It’s not scientific per se, but that’s why we write “approximate.”

Calculations
1 (24-ounce) supermarket loaf whole wheat or whole grain bread: 1050 calories, 21 g fat, 63 g fiber, 42 g protein, $2.50
3 medium baking apples, peeled, cored, sliced into 1/4-inch wedges: 184 calories, 0.4 g fat, 5 g fiber, 1 g protein, $1.36
8 large eggs: 588 calories, 39.6 g fat, 0 g fiber, 50.3 g protein, $1.00
2 cups + 2 tablespoons 1% milk: 224 calories, 5.2 g fat, 0 g fiber, 18.1 g protein, $0.66
1/3 cup lightly packed dark brown sugar: 229 calories, 0 g fat, 0 g fiber, 0 g protein, $0.22
2 1/2 teaspoons vanilla extract: 30 calories, 0 g fat, 0 g fiber, 0 g protein, $0.20
1 1/2 teaspoons cinnamon: 9 calories, 0.1 g fat, 1.9 g fiber, 0.1 g protein, $0.06
1/2 teaspoon nutmeg: 6 calories, 0.4 g fat, 0.2 g fiber, 0.1 g protein, $0.03
3 ounces cream cheese: 297 calories, 29.7 g fat, 0 g fiber, 6.4 g protein, $0.56
2 tablespoons honey: 128 calories, 0 g fat, 0.1 g fiber, 0.1 g protein, $0.32
TOTAL: 2745 calories, 96.4 g fat, 70.2 g fiber, 118.1 g protein, $6.91
PER SERVING (TOTAL/7): 392 calories, 13.8 g fat, 10 g fiber, 16.9 g protein, $0.99