juicer, blender, food processor

FEBRUARY 2014 | Vol. 2
JUICER, BLENDER,
FOOD PROCESSOR:
Do you really need all three?
11
CHOCOLATE
JALAPEÑO POPPERS
& VANILLA ICE CREAM
FROM THE PUBLISHER
THAT’S Forkin’ AMAZING!
I’m often asked for advice about kitchen equipment. People want to know
what brands I recommend, what models I use personally and what they
should buy first, especially if they’re on a budget. While there is no one-sizefits-all answer, I do have some opinions about small appliances and gadgets
used in food preparation, which I share in this month’s feature story “Tools
of the Trade.” And if you’re confused about which equipment actually does
what, check out “Juicer, Blender, Food Processor: Do you really need all
three?” for a quick tutorial.
Also in the “gotta have it” department, Kristin Lennert Murra reviews a
new book called No Meat Athlete by Matt Frazier. If Matt’s name sounds familiar to
That’s Forkin’ Amazing! readers, it’s because he wrote a story for our special Raw
Food Week edition last summer.
Speaking of Raw Food Week, Des Moines will celebrate the third annual event August
18-24, 2014. We’re looking for volunteers to help on the planning committee, so
please step forward if you want to be a part of the only event of its kind in the country!
As we blaze forward into the second full year of this ezine, please join me in a round of
applause for our contributors and the design team at Cooper Smith & Co. who make this
publication, Raw Food Week and even my Fork in the Road TV show look so darn cool.
Thank you everyone!
May all your forks in the road be healthy,
Sheree
Wherever you are on your road to health, Sheree Clark will educate and motivate you to
change your life for the better, one bite at a time. Through her health counseling practice
Fork in the Road, Sheree will help you unlock the healing power of delicious food
found right in your grocery store. You’ll not only lose weight, you’ll gain a new lifestyle
of vibrant health and energy by getting to know the power of whole foods. Sheree is
also the organizer of the Des Moines Raw Food MeetUp group.
IN THIS ISSUE
TOOLS OF THE TRADE
— PAGE 4 —
JUICER. BLENDER. FOOD PROCESSOR
— PAGE 6 —
CALENDAR OF EVENTS
— PAGE 9 —
SPEED BUMPS: Q+A
— PAGE 10 —
FORK IT OVER: RECIPES
— PAGE 11 —
FORK ON THE ROAD
— PAGE 12 —
CREDITS
That’s Forkin’ Amazing!
February 2014
Published by Fork in the Road
Des Moines, Iowa
PUBLISHER
Sheree Clark
EDITOR
Lisa Lockwood
CONTRIBUTORS
Kristin Lennert Murra
Katelyn Finocchioli
DESIGN
Cooper Smith & Co.
www.coopersmithco.com
Contact Details & Editorial Inquiries
That’s Forkin’ Amazing! magazine, Fork in the Road
info@fork-road.com
(515) 249-2992
© Fork in the Road and Sheree Clark, 2014.
Reproduction of any of the contents of this ezine are
prohibited without express permission.
Please remember that your health is your own responsibility.
Nothing contained in this publication is to be construed as medical
advice. The information here is not intended to replace appropriate
care from a qualified practitioner.
3
TOOLS OF THE TRADE
Sheree’s advice
ON OUTFITTING YOUR KITCHEN FOR HEALTH
CHEF’S KNIFE
Today’s home cook has such a huge range
of appliances, gadgets and utensils to choose
from it can be overwhelming. But counter
space is valuable real estate and there is no need
to clutter your kitchen (or your life!) with this
season’s “As Seen on TV” gizmo. Here are a
few of my must-have healthy-kitchen tools.
A good knife is, hands down,
my #1 pick for “what to invest
in first.” A healthy-eating lifestyle includes food—mostly fruits
and vegetables—that must be chopped. A good, comfortable knife
makes hours in the kitchen seem like minutes. You absolutely
do not need a big wooden block with a dozen different tools in
it! Start with an 8” chef knife; it’s a good, all-purpose tool. Also
consider a paring knife for peeling and making garnishes, and
a serrated knife for soft vegetables and slicing. Good brands to
consider include Shun, Mac, Henckels and Wusthof. Expect to
pay $80 or more for a higher-end knife. Also, get a good cutting
board, preferably not plastic and definitely not glass. I prefer
bamboo or maple wood.
HIGH-POWERED BLENDER
A strong blender will make the creation of things
such as creamy soups, thick smoothies and fresh
nut butters a breeze. My favorite brand is Vitamix.
And while some might think $400 and up is a lot
to spend on a blender, know that this workhorse
comes with a 7-year warranty. Its versatile speed
ranges from 11 to 240 miles per hour, which
lets you not only do more, but also do it faster.
Domestic blenders are prone to burning out with
overuse, and they simply are not as efficient as
a high-power blender. The Blendtec blender is
another option to consider, but my alliances lie
firmly with Vitamix.
FOOD PROCESSOR
The term “food processor” can include a wide
range of appliances, but here we’re talking
about larger units that have chopping, slicing
and shredding capabilities—depending on
their accessories. Prices can range from well
under $100 to more than $700 for extra large
or commercial grade models. Cuisinart is
probably the most well-known brand of food
processor, and there are a variety of models and sizes available.
If you already own a food processor, you probably have used the
standard S blade, but if your appliance also came with disc/slicer
blades, it would be beneficial to learn how to use them. They will
open up a whole new food prep world for you!
JUICER
DEHYDRATOR
With so many kinds of juicers available,
selecting the right one can be confusing.
Consider the ways you intend to use your
machine and how much you are prepared
to spend. Centrifugal juicers are the
most popular and the most affordable.
They’re great at juicing almost any fruit or
vegetable, but are not capable of making juice
from wheatgrass or leafy greens. I like Breville
centrifugal juicers.
An electric food
dehydrator is perfect
for simple preservation,
such as making your
own sun dried tomatoes
and banana chips. I also
use mine for elaborate
concoctions like raw vegan
pizza crusts, kale chips and cookies.
My favorite brand is Excalibur, which features a rear-mounted
heating unit and horizontal airflow fan. The temperature can be
regulated (85 to 145 degrees Fahrenheit) and the doors and
trays are all removable, making it flexible for lots of uses, as
well as easy to clean. I really like my nine-tray model, which
also has a timer. Consider purchasing a few of the optional
nonstick dehydrator sheets, which allow you to make fruit
leathers, crackers and other “wet batter” treats that would
drip through a standard mesh sheet.
Single gear (masticating) juicers use an auger that literally
chews fruit and vegetable fibers and breaks up the plant cells.
Generally more efficient than centrifugal juicers, they are good
for juicing most fruits and vegetables. They will also extract
juice from leafy greens and herbs, but they can be slower and
usually require more chopping of food before using. I use the
Sampson brand.
Twin gear (triturating) machines are among the most expensive,
but they also offer lots of benefits. These juicers turn at slow
speeds resulting in less oxidation and foam. I own a Green Star
twin gear juicer I really like. It yields more juice than my other
machines—the drier pulp is proof of it’s proficiency—but it
takes longer to make the juice and requires a little more effort
to clean up afterward.
Don’t put off your healthy food adventure
because you don’t have this tool or that appliance. Can’t afford
to buy new? You can often find good deals on eBay, Craig’s List,
or at garage and tag sales. Get started now and build up your
kitchen arsenal as your means will allow.
MORE TIPS FROM A PRO:
BE SHARP. Never put any knife or blade (including
those from your food processor or blender) in the
dishwasher—it’s the fastest way to ruin it.
PRIORITIZE SPACE. Place the healthiest appliances—
like the juicer and blender—on the countertop to
encourage use. (Put the toaster in the closet!)
BUY SMART. Purchase a good appliance now and you’ll
enjoy it for years. Rather than “upgrade later,” think
“buy the best, now.”
JUST DO IT. Visit the Fork in the Road store to see what
else I recommend for your kitchen and bookshelves!
5
JUICER, BLENDER,
FOOD PROCESSOR:
Do you really need all three?
8
Juicer.
Blender.
Food processor.
What do these kitchen appliances have in common? They
pulverize food into tiny bits. So, do you really need to invest
in all three? Perhaps, depending on your lifestyle and budget.
While the results produced by each appliance can appear to
be similar, the machines function in very different ways.
Here’s a quick guideline for when to bust out the blender,
jump on the juicer, or plug in the processor.
BLENDER
A blender is most often used to break down foods into a smooth
consistency. Blenders are ideal for creating
smoothies, salad dressings, soups and even frozen
cocktails, if you’re so inclined. The main features
that differentiate one blender from another are
motor speed, controls and design, and of course
each of these variables affects price. Do some
research to determine the best model for your needs.
BEST FOR:
•Combining liquids and soft foods
•Pureeing
NOT GREAT FOR:
JUICER
A juicer is used to extract the juice and nutrients from
solid fruits and vegetables. The blades, or auger, of a juicer
separate the juice from the flesh of the produce, dispensing
the juice into a separate container. The nutritious end product
produced is essentially pulp-free and ready for consumption.
•Combining or pureeing mixtures of only
solid foods—liquid is needed to blend the
food properly.
TYPES:
•In addition to countertop blenders, there are handheld
immersion blenders which also use blades to turn solids
to liquid. These are useful, but less versatile than countertop
blenders.
BEST FOR:
•Getting large amounts of liquid nutrition from
raw foods
•Removing the fiber and pulp from fresh produce
NOT GREAT FOR:
•Depending on the juicer, certain items, such
as leafy greens, may not juice effectively.
TYPES:
•Centrifugal juicers are the most common
and usually the most economical, but
depending on what produce you’ll
be juicing, they may not be the
most efficient.
•Masticating juicers can also
be used to make nut butters
or sorbets.
FOOD PROCESSOR
A food processor is a great tool to use when cutting, dicing, or
chopping solid foods. It lowers the time it takes to perform tedious
tasks—like mincing an onion or shredding cabbage—down to a
matter of seconds. There are many different sizes of food
processors, so there are lots of options depending
on the needs of your household. Don’t be
intimidated by the round slicer/grater or disc
blades that come with some processors.
They can make short work of certain
kitchen tasks!
BEST USED FOR:
•Processing both hard foods and foods
•Chopping, dicing, grating
NOT RECOMMENDED FOR:
•Recipes with large amounts of liquids
•Pureeing foods into a smooth consistency
TYPES:
•Consider investing in a “mini food processor”
as well as a regular model if you do recipes
that require much preparation work.
7
NOW ON DVD!
The TV show that will guide you
on a life-changing journey …
You get all 13 episodes of Season One for just
$24.95 — a savings of $5 off the retail price!
EPISODE 1
Special Guest: Jennifer Cornbleet, Raw Food Chef (Part 1)
Shopping at the Farmer’s Market (Part 1)
Recipe: “Cheesy” Cauliflower Popcorn
EPISODE 2
Special Guest: Jennifer Cornbleet, Raw Food Chef (Part 2)
Shopping at the Farmer’s Market (Part 2)
Recipe: Ambrosia Fruit Salad
EPISODE 3
Special Topic: Eating Healthy at the Market Deli
Storing Fresh Foods
Recipe: Orchard-fresh Applesauce
EPISODE 4
Special Guest: Lydia Hol, A Parent’s Story
Shopping at the Health Food Store (Part 1)
Recipe: Jammin’ Jam
EPISODE 5
Special Guest: James Miller, A Yoga Journey
Shopping at the Health Food Store (Part 2)
Recipe: Sweet Miso Dressing
EPISODE 6
Special Guest: Val Stanfil, DIY Personal Care Products
Shopping at the Health Food Store (Part 3)
Recipe: Pecan Pie Smoothie
EPISODE 7
Special Guest: Sandi Hoover, Pregnancy Preparation
Shopping for Natural Personal Care Products
Recipes: Collard Greens, Chocolate Dipping Sauce
Hosted by the Midwest’s leader
in holistic living, Sheree Clark.
EPISODE 8
Interest in holistic health has exploded in recent years and this
educational and entertaining TV show takes the mystery out of
natural alternatives. In each episode, Sheree Clark helps you
make decisions about your own forks in the road. A wide range
of topics will inspire you with simple ways to live a healthier
lifestyle through naturally delicious recipes, everyday household
and personal care tips and visits with food experts and
practitioners in all aspects of healthy living.
“You’ll feel like you’re sitting down with a caring
friend who is sharing her knowledge of natural
living and holistic health with you.”
~ Wendy L.
»ORDER NOW! visit: fork-road.com/store
Anticipated shipping date is March 15th, 2014
Special Guest: Eric Underberg, Fermented Foods
Dehydrating (Part 1)
Recipe: Vanilla Extract
EPISODE 9
Special Guest: Sandy Seeman, Food Supplements
Dehydrating (Part 2)
Recipe: Stuffed Dates
EPISODE 10
Special Guest: Abby Miller, Acupuncture
Choosing Kitchen Gadgets (Part 1)
Recipe: Fig & Ginger Sun Tea
EPISODE 11
Special Guest: Dr. Jean Lorentzen, Meds and Nutrition
Choosing Kitchen Gadgets (Part 2)
Recipe: Easy Raw Candy
EPISODE 12
Special Guest: Isa O’Hara, Essential Oils
High-Speed Blending (Part 1)
Recipe: Rosemary Lemonade
EPISODE 13
Special Guest: Jordan Kersey, Coffee Shop Savvy
High-Speed Blending (Part 2)
Recipe: Fresh Coconut Milk
FEBRUARY
MARCH
WEDNESDAY, FEBRUARY 5 | 12:30 – 1:15 P.M.
05
SMOOTHIES ARE LIQUID LIFE-FORCE!
Yost Family Chiropractic
3993 100th Street, Urbandale
Put down those canned energy drinks full of sugar
and caffeine and power up with a healthy high!
Making your own yummy smoothies is a great way
to add more raw and living foods to your diet!
To register: meetup.com/RawFoodDSM/...................Free
MONDAY, FEBRUARY 10 | 6:00 –7:30 P.M.
10
SHEREE CLARK WHIPS UP NUDE FOOD
Whole Foods Market
4100 University Avenue, West Des Moines
Are you a gourmet foodie? Or just want to shrink your
booty? Discover naturally delicious ways to feel great
and lose weight! Start by going skinny sippin’ and
learn how to make fresh, au naturale smoothies (or
what health coach and vegan chef Sheree calls:
“Yummy in a glass that won’t go to your a**”).
If you’ve seen Fork in the Road with Sheree Clark
on KCCI TV, you know this will be a fun talk!
MONDAY, MARCH 11 | 7:00 – 8:00 P.M.
11
EATING WITHOUT HEATING:
AN INTRO TO RAW FOOD
Sun Room, Iowa State Memorial Union
2229 Lincoln Way, Ames
This event is co-sponsored by the ISU Culinary Science
Club and the Committee on Lectures.
For info and to register:
http://www.lectures.iastate.edu/lecture/32019
» LOOKING AHEAD:
AUGUST 18-24, 2014
ANNUAL RAW FOOD WEEK
The 2014 Raw Food Week planning committee is
working hard to bring speakers and events to educate
and inspire attendees to jump into a healthier lifestyle.
Like our Facebook page to keep up to date with the
latest announcements. Check back often—there
are plenty of big updates to come!
For info: meetup.com/RawFoodDSM/
To register: call (515) 343-2600
or visit Customer Service desk.
$10
MONDAY, FEBRUARY 24 | 6:00 P.M.
24
HEALTHY BREAKFASTS 101:
RISE, SHINE AND FEEL FINE
Indian Hills Junior High School
9401 Indian Hills Drive, Clive
Ready to transform good mornings into behold-the-powerof-my-pure-awesomeness mornings? Then drop the danish
and ditch the donuts, darling! Learn how to make healthy,
mouth-watering breakfasts in minutes. Delish dishes
perfect for a relaxing brunch with friends. And don’t forget
about the refreshing juices and smoothies for a natural
energy jolt—without the java!
For info: meetup.com/RawFoodDSM/
To register:
http://www.wdmcs.org/commed/take-a-class/............$29
­CALENDAR of events
We are continually adding new classes, workshops and events to the schedule. Go to our website calendar for the
latest additions and more details. And if you join the MeetUp group, you’ll automatically receive notifications when new
things are announced! www.meetup.com/RawFoodDSM
9
Speed BUMPS
Stumped about an ingredient or recipe?
Got a health query? Here’s your chance to
ask Sheree your most compelling questions!
Q
I’m looking for a good all-around
food and nutrition book. I’d like one
with recipes, but I also like some science
and theory. Suggestions?
One of my favorites is Paul
Pitchford’s Healing With
Whole Foods. I can say
it changed my life…for real. It’s
comprehensive and well-written and
contains lots of good recipes to boot.
To buy it—and to see some of the
other books I recommend—visit
the Fork in the Road store on
our website.
Q
hat kind of vegetable peeler
W
do you like?
There are several kinds of vegetable peelers
available. Each one is good for certain tasks. A
swivel peeler is the type your grandma had: the
blade swivels so it can conform to the surface of
whatever is being peeled. These are great for vegetables
that are harder to hold, and also work well on carrots,
zucchini and larger potatoes. Non-swivel peelers have a
fixed blade. These are good for round fruits and vegetables,
such as turnips, apples or beets. They work well for people
who peel toward themselves, rather than away. Slingshot
peelers are useful for specialty tasks like curling chocolate
or making ribbons, but they’re not as good for peeling
potatoes or other hard vegetables.
Q
What is a rebounder?
Quite simply, a rebounder is a mini-trampoline.
Unlike a regular trampoline, the idea isn’t
to bounce high, but to perform a series of
small, controlled movements. Done correctly,
rebounding is as close to zero-impact exercise as you
can get. Rebounding is said to:
• Boost the lymphatic and immune system
• Improve circulation
• Increase heart and lung capacity
• Improve coordination and balance
• Reduce stress and tension
• Improve muscle tone
• Increase energy and vitality
I have a rebounder at
home and I enjoy just
a few minutes on it
several times a
week. Afterward, I
feel great…sort of
like a “runner’s high.”
Please remember that your health is your own responsibility. Nothing here is to be construed as medical advice.
This information is not meant to replace the guidance offered by your health practitioner.
10
Typically our recipes are simple and use little—
if any—fancy equipment to prepare. But in
this issue we’ve talked about some different
appliances, so…let’s try ’em out!
CHOCOLATE JALAPEÑO POPPERS
FRENCH VANILLA ICE CREAM
See a video of Sheree preparing this award-winning
recipe here!
If you made the jalapeño poppers above, this recipe
will cool you off!
Yield: 40 servings
Yield: 6 servings
EQUIPMENT:
Food processor
Dehydrator
EQUIPMENT:
Blender
Ice cream maker
Slice 20 medium jalapeño peppers lengthwise
and de-seed. Rinse and set aside.
INGREDIENTS
2 cupsalmonds, soaked 12 hours
and drained
2 cups water
1 1/2 cups cashews, soaked 4 hours and drained
1 tablespoon
psyllium husk powder
1 cup
agave nectar or maple syrup
1
vanilla bean, soft center only
1 1/2 teaspoons vanilla extract
Pinch
unrefined salt
CHOCOLATE FILLING
2/3 cup
cashew butter
2/3 cup
coconut nectar
2/3 cup
chocolate powder
1 teaspoon
vanilla extract
Process in a food processor until smooth.
BREADING
1/3 cup
walnuts
1/3 cup
almonds
2 tablespoonsflax seeds, chia seeds or a
blend of the two.
Process into a fine powder.
Blend the soaked almonds with water to make a thick
cream. Strain the mixture through a nut milk bag to
make an almond cream. Blend the almond cream with
the soaked cashews and remaining ingredients until
smooth and creamy. Pour the blended mixture into an
ice cream maker and follow manufacturer’s directions.
Stuff de-seeded jalapeño halves with chocolate
filling and top with breading. Dehydrate at 105
degrees for approximately 15-18 hours, or until
peppers have softened to your liking.
Do you have a fun, fabulous original recipe you’d be willing to share?
If so, please send your gem to info@fork-road.com.
Preference will be given to vegetarian, low-glycemic, wheat and dairy-free concoctions.
11
Featuring reviews of
events you might want
to know about or
places to eat.
Send suggestions, or send a
review: info@fork-road.com
No Meat Athlete
by Matt Frazier
Kristin Lennert Murra
If you’re an omnivore, carnivore or piscivore, you might not
immediately be drawn to a book entitled No Meat Athlete—
especially if you are an athlete or an active person. Author
Matt Frazier may be an ultra-marathon runner (100 miles...
an intimidating distance!), but in his new book he uses
very approachable methods to demystify the benefits of a
vegetarian or vegan diet for athletes—regardless of sport
choice or skill level—and non-athletes alike.
As early as its foreword, No Meat Athlete reinforces that
Matt’s plant-based philosophy isn’t necessarily about rigid
habits and sacrifices, but instead about “broader changes…
that will have a lasting impact.” And every chapter supports
this concept. Matt’s writing style is conversational and
friendly; he encourages readers to start small and offers easy
choices to provide a smooth transition to changing your diet.
In spite of its obviously vegetarian-leaning orientation, the
author doesn’t judge if you suddenly crave a turkey burger.
Instead, he emphasizes education, providing informative
sections on nutrition, calorie guides, shopping lists and
kitchen tips. His formulaic approach to recipe development
means readers can adapt the dishes based on what’s in
their kitchen or use their favorite flavors—my favorites are
the veggie burger and energy bar.
And speaking of flavors, Matt’s creations have lots of them.
Buffalo hummus? Yes, please! I love dipping carrots into
this creamy deliciousness. (As Matt says about this recipe,
“booyah.”) Matt’s recipe for roasted Brussels sprouts is simple
and no-fail, along with almost every other recipe in the book.
What makes Matt’s book different than other nutrition guides
or cookbooks, though, is his emphasis on how a plant-based
diet can benefit athletes, specifically runners. In fact, the
book is divided into two sections: Plant-Based Nutrition,
focusing on healthy eating in a way that’s both simple and
logical; and Running on Plants, which is oriented specifically
toward running.
12
As Matt describes, “Running is the fastest way for ordinary
people to do extraordinary things.” He goes on to say almost
anyone can run a marathon with proper training and nutrition.
This section reminds novice and seasoned runners there
is always more to be learned about the sport—and not just
better ways to fuel the body. Matt outlines ideas for setting
goals (and rewarding yourself when you get there), form
and breathing, even training and race techniques for
beginners and experienced runners. Like the nutrition
and recipe chapters, this section breaks down running
into a non-intimidating how-to that is equal parts
inspiration and instruction.
Woven throughout the book are motivational messages from
athletes, chefs, nutritionists and others whose stories and
examples make Matt’s message all the more vivid. But most
importantly, No Meat Athlete speaks to every reader—athletic
or not—whether they are curious or have already begun to
add plant-based foods to their diet.
marketing strategy
goals
budget
brand
Wouldn’t it be great to have a blueprint for
successfully marketing your business? Introducing the
Cooper Smith and Company Marketing Blueprint.
one session. one recipe for success.
Schedule your Blueprint today. Contact sally@coopersmithco.com.
— DISK TWO —
— DISK ONE —
— DISK THREE —
NOW ON DVD!
The TV show that will guide you on a life-changing journey …
CLICK TO ORDER
13
Sheree Clark |
Holistic Health and Nutrition Coach
(515) 249-2992 | sheree@fork-road.com | fork-road.com