ABBY'S TABLE

Ginger Molasses Cupcakes - adapted from Gluten Free Girl and the Chef

You mastered the pumpkin pie for Thanksgiving, you wowed everyone with lavishly decorated sugar cookies for the office party, and you've just about stretched that tin of homemade caramels until Christmas.  Maybe it's just me, but I'm still in full-force holiday mode, and I need another sweet, indulgent yet gluten-free treat to create before I tuck away all the cookie cutters until next November.  Sigh.

Abby adapted a recipe from the incredibly talented duo over at Gluten-Free Girl and the Chef for a dinner at the kitchen last week and the crowd went wild.  Speaking of chefs we adore, Abby keeps her secret coconut frosting recipe close to her spatula, but she recommends topping these decadent delights with this Coconut Cream Frosting recipe from Elana's Pantry.  Enjoy, everyone - we're in the home stretch. Happy New Year! - Kristy Fammartino

Ginger Molasses Cupcakes

Yields 12 medium cupcakes or 48 mini cupcakes

2 1/2 tablespoons fresh ginger, peeled and finely chopped

1 tablespoon agave nectar

2 cups Bob's Red Mill AP Gluten-free Flour

1 tsp baking sooda

3/4 tsp salt

2 tsp ground ginger

1 tsp cinnamon

1/2 tsp cracked black pepper

3/4 cup coconut oil, softened

1 cup date sugar, packed

1/2 cup agave nectar

12 oz organic applesauce, unsweetened

1/2 cup molasses

1/2 cup coconut milk

3/4 of a banana (about 1 cup broken into pieces)

Preheat the oven to 350 degrees.  Grease you cupcake tins with coconut oil and dust them lightly with the gluten free AP flour.

Mince the ginger finely and mix with 1 T agave nectar.  Stir and set aside.

Combine the dry ingredients.  Sift the flour into a medium sized bowl and add in the baking soda, salt, and spices.  Whisk well and set aside.

Put the softened coconut oil and date sugar into the mixing bowl of a Kitchen Aid mixer.  Stir on medium until they are well-combined and fluffy, about 3 minutes.  This step can also be done by hand.  Add the applesauce in three increments to the coconut oil and date sugar mixture so as to allow the moisture to incorporate into the batter.  Pour in the molasses and the agave and continue mixing on medium.  Add in the sweetened ginger.

Reduce the speed of your standing to low and add in 1/3 of the dry ingredients. Beat until combined and then add in the coconut milk. Add another 1/3 of the dry ingredients. Beat until combined and then drop in small bits of the banana by hand, as the mixer continues to run.  Add in the final 1/3 of the dry ingredients and as soon as the ingredients are all added and just combined, turn off the mixer.

Spoon the batter into the cupcake tins, filling them about 3/4 of the way full. Bake for about 20 minutes (10 minutes for mini cupcakes), or until a knife inserted in the middle of the cupcake comes out clean. Cool the cupcakes for 10 minutes, and then let them tumble out of the tins, or carefully twist the tops to release the cupcakes from the tins. Allow them to cool to room temperature before frosting them.

Frost the cupcakes with your favorite vanilla frosting recipe.  I have a very secret coconut frosting recipe that I covet like a buried treasure, but here is one from Elana’s Pantry that you can try out! - Chef Abby

Coconut Cream Frosting from Elana's Pantry

1 cup coconut milk
1 cup agave nectar
Pinch celtic sea salt
5 teaspoons arrowroot powder
1 tablespoon water
11/4-cup coconut oil

1. In a medium saucepan, heat coconut milk, agave and salt, simmer for 10 minutes.
2. In a small bowl, combine arrowroot and water to form a smooth paste.
3. Pour arrowroot mixture into saucepan.
4. Mix contents of saucepan with a hand blender and bring to a boil, briefly.
5. Remove pot from heat and very gradually blend in coconut oil.
6. Place pot in freezer for 20-30 30-40 minutes, until frosting solidifies and turns white.
7. Remove from freezer and blend again, until fluffy.
8. Spread over cake or cupcakes.

The Good Fats : Breaking the Myth

Cashews have been a staple of my diet for years for the obvious reasons - they are a convenient, satisfyingly crunchy treat with rich, buttery flavor.  Did I mention they come directly from a tree (can I ask for a more perfect, natural and unadulterated snack for my family?)

Well.  Many Americans are so scared of the letters "F-A-T" on a nutrition label that they actually avoid nourishing their bodies with the good stuff in an effort to stay "thin" and healthy.  What they are missing (besides the delightful spoons of goodness I indulge in every day) is that cashews contain primarily unsaturated fatty acids, 75% of which is oleic acid, the same heart-healthy monounsaturated fat found in olive oil.  Oleic acid found in cashews promotes good cardiovascular health by reducing high triglyceride levels which are associated with increased risk for heart disease.  (Adapted from organiccashewnuts.com).

An excerpt from "The Skinny of Fats" by Mary Enig, PhD and Sally Fallon:

The much-maligned saturated fats - which Americans are trying to avoid - are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:

• Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
  
  
• They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
  
  
• (Fats) lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins, such as Tylenol.
  
  
• They enhance the immune system.
  
  
• They are needed for the proper utilization of essential fatty acids.
  Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.
  
  
• Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated. The heart draws on this reserve of fat in times of stress.
  
  
• Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.

Coconut, which is found in both our Nude Pudding (Raw Chocolate Pudding) and Turmeric Coconut Sauce, has so many health supportive properties I can't even list them all here, but I'll highlight a few that may convince those of us who have shied away from it due to its "high fat content."  Not only does coconut provide a nutritional source of quick energy, it improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.  It improves insulin secretion and utilization of blood glucose, it relieves stress on the pancreas and enzyme systems of the body, it improves calcium and magnesium absorption and supports the development of strong bones and teeth, it helps protect against osteoporosis, it reduces inflammation, it is lower in calories than most other fats, it supports thyroid function, and most importantly, it does not deplete the body's antioxidant reserves like other oils.  Need I say more? (If you'd like to see the source of this list in addition to the bounty of other nutritious benefits of eating coconut, click here).

With this, I say, indulge in our sweet, savory and rich sauces and dips knowing that they are chock-full of goodness for your bodies and your immunity - but, as with all things that are too good to be "true," moderation is key.  (This is why we have people like Chef Abby in the world, as people like me would most definitely consume a whole jar of Nude Pudding in one sitting if it weren't for my constant friendly reminders from the holy goddess of good fats.)

Here's to eating the food your body loves. 

- Kristy Fammartino, Abby's Table, 2009

Real Notes from Real People

"First of all, I hadn’t experienced anything quite like Abby’s Table before; always very traditional in dinner style with lots of meat and pasta…et cetera!! I’ve been to several of the dinners on Wednesday evenings over the summer and one cooking (non-cooking) class and each time it has not disappointed…it’s been unbelievable!  I mean this sincerely; the dinners have changed my way of thinking about food completely….what ingredients that I use, and combinations of foods…ravioli’s out of Beets???...Really???  Amazing!!!    Abby has a wonderful way of making everything taste so delicious and being healthy at the same time…even found ways to satisfy the “sweets” craving without all the “bad” ingredients! I have brought several friends with me when I’ve attended the dinners and everyone continues to rave about it!  I’m looking forward to many, many evenings of dinner with you and your wonderful staff! Thanks again~ Paige Berdan-Burrows, Advertising Director, Travel Portland Publications

"I want more of this cashew date sauce, all the time.  Like a lot of it always.  This is the best thing I've tasted in a long time!"  -MN and PH

"Abby, 
Your cashew date sauce is AMAZING! It is so 
tasty. Yum. And your chocolate tartlets are 
fabulous as well. And I love that they're both 
made with no refined sugars or gluten. Thank you 
for taking the time to develop such wonderful 
recipes and make such wonderful food!   --Laura

"I don't know what fit of passion inspired this raw beet ravioli but it's incredibly delicious!  Oh my!"   --AS

"Your romesco and marinara sauce are awesome, every time.  We also love the ocean cakes and chutney, and the raw green curry is phenomenal." --RB

"Thank you so much for all of the awesome, delicious food.  I haven't eaten this well in over two years.  Seriously, thank you." --DR

"This bread is great.  I love the raw tuna salad!" --KD

"Your ranch dip is out of this world. There are so 
many subtle flavors, I had to keep "dipping" to 
enjoy the different levels of taste. I dream about 
this dip, it's that good! " --Sooze Buskuhl of Sooze Spa Services

"This raw pudding could change the world" --Amber Spradlin, LMT

"The raw ranch dressing is phenomenal!  Everything was 
great and very organized and easy.  Thank you!" --KM

"Thanks again for bringing such outstanding meals to our table each week.  
Amazing flavors!  You consistently impress us." --JF

"This food has been fantastic.  Typically I am not an eggplant fan but I am happy 
to report I enjoyed yours, I understand that Japanese eggplant are a little 
different but was never even really a fan of them.  You bring wonderful 
food into our lives and we truly appreciate it."  --BR

"Ok, you can move in now."  --KJF

"

Dear Chef Abby, 
It has been over three months since you did our 
BNI Member Breakfast and I still recall and long 
for the homemade granola with that wonderful 
coconut cream sauce. As I mentioned that day, 
I think it would be dynamite on waffles. 

Thanks, Abby!!  -Monty of BNI Portland Community Professionals

"The raw lasagna was amazing - Tom said, "you know 
me, I always feel meat deprived. But this is so 
delicious I'm satisfied." The little pumpkin 
tarts were by far the most delectable pumpkin 
dessert either of us have ever enjoyed! And I'm a 
good cook. Thank you. - Cheryl Ramette

SAUCES in STORES NOW!

We're proud to announce that Abby's Table Sauces, Dips and Dressings are now available for purchase at stores in the Portland area. 

Current Locations:

PEOPLE'S CO-OP

3029 SE 21st Ave.

Portland, OR 97202
(503) 674-2642

FOOD FRONT HILLSDALE

6344 SW Capitol Highway
Hillsdale Shopping Center
Portland, Oregon 97239
Tel: 503.546.6559

COMING SOON TO:

WHOLE FOODS (Laurelhurst)

2825 East Burnside St.
Portland, OR 97214
Phone: 503.232.6601

ALBERTA STREET CO-OP

1500 NE Alberta St., Portland, 97211

EMAIL US - info@abbys-table.com to tell us at which stores YOU would like to see Abby's Table products! 

ONLINE SALES - info@abbys-table.com

Celery Root Fritters - Holiday Entertaining

Enjoy these fritters with a dipping sauce and a refreshing cucumber chutney on the side.  I like to place the fritters on a baking sheet and keep warm in a 400 degree oven for 10-15 minutes so they get really crispy before I serve them!  Addictive and versatile as an appetizer for parties, as a side dish at home or as a quick fried snack when you really just need to eat something fried.  - Chef Abby

Yield: 20 fritters (serves 4-6)

Ingredients:
1 large or 2 medium size celery root (about 1 lb.)
1/2 cup potato flour (or brown rice flour)
2/3 cup extra virgin olive oil
1/2 teaspoon sea salt, plus 1/4 t. more, to taste

2 cups coconut oil
Skillet and Tongs

Directions:
1.  Peel the celery root with a knife, following the shape of the knobby root.  Grate manually, or use the matchstick blade on a food processor, if available to you.  You should end up with 4 1/2 - 5 cups grated celery root.

2.  Add sea salt to the olive oil, stirring to dissolve.  Add the salted oil and flour to grated celery root and mix well with hands.  Batter should be wet enough for you to form little balls easily.

3. Form little haystacks, using roughly 2 tablespoons of batter for each fritter.  (Yield is around 20).  Once stacks are made, place them on a cutting board or a plate and place near the stovetop where you will be frying.

4.  Heat 1/3  - 1/2 cup coconut oil to start, over medium high heat. Oil should evenly and generously coat the bottom of the pan.  Once oil is hot, place several fritters in the pan and do not touch until you notice the bottom edges of the fritters turning brown, about 2 minutes (the first batch will take slightly longer).  Flip with tongs, pressing down to flatten the haystack slightly.  Cook until second side is well browned.  Remove from hot oil and place on a baking sheet or a plate with a paper towel to soak some oil.  Keep adding oil as needed to keep a thin layer of oil on the bottom of the pan - you may need to add more oil 2-3 times during the process.  Serve immediately.

Holiday Pumpkin Chocolate Chip Muffins

A few days ago, Abby whisked herself into my kitchen, opened one of my old cookbooks (this one, in particular, was given to me as a wedding gift, and was a collection of Amish recipes from Ohio, where Abby and I learned to eat) and stirred up a recipe loosely based on (I repeat, loosely based on) one entitled "Pumpkin Cake." 

This cookbook was out on my counter for a reason.  I had a million and one pieces of diced apple in my refrigerator from an overzealous attempt at snack duty for my daughter's preschool.  I woke up that morning thinking maybe I would find a recipe for Apple Crisp, or Apple Muffins, or something that required little pieces of diced apples that people who bake a lot could whip up into something tasty and warm.  Soon after I breezed through almost every "traditional" cookbook I have, I gave up, as I was feeling like baking, (1. rarity) but I was NOT feeling like ruining yet another perfectly good, wheat-filled recipe trying to substitute gluten-free ingredients (2. common incident).  Plus, the majority of recipes in this particular cookbook were so overly simple and not-so-healthy I decided it was a lost cause.  Cookbook closes, chef sighs and leaves kitchen (3. common incident).

Enter Abby.  I went out for a not-so-fun errand and yes, while I was away, my sister got her hands on this Amish cookbook and decided to whip up some muffins to put in those muffin trays that were patiently wishing for some good use on the counter.

When I arrived home, the scent of freshly baked sweetness filled the air, and there were those pans, happily boasting warm, plump, chocolately pumpkin muffins ready to devour, and smugly looking at me, so content that my sister had so easily filled them with her expertise and used them to their fullest potential.  For most recipe entries, I will probably politely tell you that I "tasted" a recipe and loved it, but this time, I'll readily admit that over the course of the day, I ate FOUR of these muffins.  Yes, FOUR.  My husband ate SIX, and Abby's husband Eric (truly, truly my long-lost brother) ate SEVEN.  We are not ashamed.  For the baked goods-deprived, these were absolute heaven, and from now on I will make them for Thanksgiving, and Christmas, and any time I need the warm-smelling-welcome-home-just-baked goodness my sister lovingly provided for me.  And if there is a best way (of many) Abby can remind you of how much you love her, it is definitely, most definitely, when she feeds you.

pumpkin chocolate chip muffins (gluten-free)

INGREDIENTS

3 cups Organic Sucanat

1 cup Canola Oil

2/3 cup Coconut Milk

4 free-range eggs (farm fresh if you can get them)

2 cups Organic Canned Pumpkin

3.5 cups Bob's Red Mill Brown Rice Flour

2 t Non-Aluminum Baking Soda, heaping

1 t Salt

1 t Cinnamon

1 t Pumpkin Pie Spice

2 T Ginger Juice

3/4 cup Semi-sweet chocolate chips

ICING

3 T Coconut Milk

4 T Coconut Oil

2/3 bag Pamela's Gluten-Free Vanilla Frosting Mix

1/2 T Ginger juice

1 pinch Sea Salt

Mix sucanat, canola oil, coconut milk, eggs, pumpkin and ginger juice in order given. Mix in sifted dry ingredients. Add chocolate chips.  Pour into greased muffin pan or muffin pan with muffin cups (as shown). Bake 1 hour and 15 minutes at 350. 

Mix all icing ingredients and spread over muffins when cooled (or, lick from the spatula when no one is looking). 

Recipe Copyright Chef Abby Fammartino, 2009.  Based on the recipe "Pumpkin Cake," Granny Annie's Favorite Recipes, 2005.

Warming, Immune-Building Winter Soup

'Tis the season...for stuffy noses and coughs.  For moms, there is nothing worse than seeing your little ones suffer through the seasonal sniffles, especially when you refuse to give them anything made from chemicals to soothe their symptoms.  A bit tired of creating my typical chicken and rice soup recipe, I asked my sister (Chef Abby, of course) for a recipe for another soothing, health-supportive soup to make (and re-make, and re-make) this time of year.  She came up with one that will stay in my recipe box for years.  Congee is very kid-friendly, and a little rice goes a looong way, so it is easy on the ever-pinching family budget, as well.  As usual, I love to test the recipes and delight in the fact that I'm eating food my body loves - but Abby provided some more detailed insight into why congee is health-supportive:

Congee ("KON gee") is a rice porridge commonly served for breakfast or a warming meal in China. On it’s own, it is simple in taste and serves as a perfect base for the addition of many flavorful ingredients.  Common additions include ginger, scallions, green peas, salmon, chicken, dates, warming spices, and seaweed.   Made with one part rice to about 10 parts liquid, congee is easy to digest and tonifies the body, so it is often given to weak or frail people.

The following congee is prepared with ginger, chicken and astragalus root (optional). Astragalus is an herb that is native to China and is thought to relieve weakness and fatigue while enhancing stamina and immunity.  A natural immune booster for winter cold and flu prevention! Enjoy, and here's to your health (and a happy belly).

Cold and Flu Prevention Congee

Ingredients

1 cup short grain brown rice
10-12 cups of water or chicken stock
1/2 teaspoon sea salt, plus more to taste
1 chicken thigh or breast, cooked and shredded
1 Tablespoon rice wine or mirin
2-3 Tablespoons fresh ginger, minced
3 scallions, sliced on the bias

For extra immune building stir in during the last 15 minutes of cooking:
1 tsp. cinnamon
1 tsp. cardamom seed
1 oz. astragalus* root (optional)
10 dates, pitted and chopped (optional)

1.    Rinse rice well and drain off rinsing water. 
2.    Bring rice and water or stock to a boil, then cover and reduce heat to a simmer for 1 and 1/2- 2 hours, until the congee is the consistency of thin oatmeal. 
3.    Season congee with salt and stir in all remaining ingredients, cooking 10 minutes more, stirring more frequently toward the end to prevent sticking on the bottom of the pot. 
4.    Top with extra scallions, some coarse black pepper or a dash of tamari (wheat free soy sauce) for seasoning, if you like!
 
*Astragalus root can be found at Asian herb shops or selected health food stores. It is about a dried, slightly yellow root approximately 5 inches in length.

Dairy-free Butternut Squash Soup with Chicken, Shallots and Cider

So often we are excited to concoct a warming soup on a night like tonight (cool, rainy...the Northwest in November) to find most recipes have a) all-purpose flour, b) dairy and c) not much to impress in the taste department.  Using brown rice flour instead, Abby added a few touches that made the savory flavors burst - so much so that my 2-year-old daughter lapped, literally, this soup up and asked for seconds.  This will be a repeat, weekly meal for us until the rain stops (re: April).  Adapted from Cooking Light, January 2006.

Yield: 6 servings

Ingredients

• 4 teaspoons olive oil, divided
• 1 cup sliced shallots (about 6 medium)
• 1 teaspoon curry powder
• 1/3 cup brown rice flour (about 1 1/2 ounces)
• 1 1/4 lbs skinless, boneless chicken thighs, cut into bite-sized pieces
• 3/4 lb skinless, boneless chicken breast, cut into bite-sized pieces
• 1 1/2 teaspoon salt, divided
• 1/2  teaspoon black pepper, divided
• 2 cups fermented dry cider
• 1 (14-ounce container) chicken broth, divided
• 1 t. brown rice flour
• 1 cup water
• 2 cups (1/2-inch) cubed peeled butternut squash (about 1 pound)
• 1/4 cup sliced almonds, toasted
• 3 cups leafy greens (spinach, arugula, tat soi, kale, etc.)
• 2 T lemon juice, lime juice or apple cider vinegar

Preparation

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add shallots; sauté 5 minutes or until tender and golden brown. Add curry powder; sauté 1 minute. Spoon shallot mixture into a large bowl.

Place 1/3 cup brown rice flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add half of chicken mixture; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes, browning on all sides. Add browned chicken to shallot mixture. Repeat procedure with remaining chicken mixture, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

Add cider to pan, scraping pan to loosen browned bits. Combine 1 cup broth and 1 tablespoon flour, stirring with a whisk until smooth. Add broth mixture, remaining broth, and water; bring to a boil. Stir in chicken mixture, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Cover, reduce heat, and simmer 40 minutes, stirring occasionally.

Stir in squash. Simmer, uncovered, 55 minutes or until chicken and squash are very tender and sauce thickens. Add lemon juice.  Stir in leafy greens until they are just wilted from the heat.   Spoon about 1 cup stew into each of 6 bowls; sprinkle each serving with 2 teaspoons almonds and parsley, if desired.

Note from Kristy: If you have very young ones in the home, this soup is perfect for blending into an easy, freezable baby food.  Pour the cooked soup into your Vitamix or blender and purée - and rest assured you are feeding your baby wholesome, homemade, health-supportive food. 

Abby's Table Sauces & Dips - Fresh, Health-Supportive, Food Your Body Loves.

Abby's Table will officially launch our line of gluten, dairy, soy, wheat and casein-free dipping and cooking sauces within the month.  We should mention that these sauces are made of completely pure, fresh, and whole ingredients.  YES, these are free of gluten, soy, dairy, and wheat - but they are also free of preservatives, additives and any of the fake stuff we gluten-free, dairy-free types so often see in products made just for us.  Like all of Abby's cooking, these sauces fill you up with healthful, pure ingredients while keeping your taste buds very, very happy.

The best part? They are as versatile as Chef Abby's own hands - dip, spread, simmer, drizzle, or just plain spoon them right into your mouth.  At the NFCA's Gluten-free Cooking Spree in San Francisco last week, people were so excited about getting these sauces into their local stores we were just delighted beyond belief.  Thank you to all the tasters-who-came-back-three-times and I-need-these-sauces-now-well-wishers!  We'll be in your stores soon, as we promised!

Ah, yes.  The sauces themselves? Read on...

turmeric coconut Simmer Sauce, Dip and Dressing.  A perfect sauce for a quick curry with pumpkin, vegetables, fish or meat.  Great stirred into soups or mixed with rice or noodles.  A very versatile and anti-inflammatory sauce.

nutty for ginger Dip and Cooking Sauce with Almonds and Ginger.  A dipping sauce for Asian spring rolls, a perfect addition to rice noodle dishes, and a tangy and sweet kick for gluten-free potstickers or crudités.  Also delightful as a simple cooking sauce with chicken or vegetable stir-fry.

dream date  Dip and Drizzle Sauce with Cashews and Dates.  A decadently sweet dipping sauce for fruit or raw vegetables.  A dessert sauce that is both kid-friendly and popular among adults alike.  Naturally sweet and creamy.  (Unbelievably, naturally dairy-free).

nude ranch Dip, Dressing and Spread with Cashews and Herbs. A salad dressing and dip used exactly in places where ranch dressing might be preferred - but without all the yucky stuff like preservatives and chemicals.  Dairy-free and creamy as ever.  A favorite among kids and adults alike.

ingredients your body loves....

Abby's Table sauces are made with the most pure and health-supportive ingredients Chef Abby can lay her hands on.  As always, she whipped together inventive, unlikely concoctions and wows every mouth with incredible flavor that is created from natural goodness - without anything modified, preserved or chemically produced.  How beautiful is that?

Turmeric.  Turmeric is rich in minerals such as potassium and has been used for centuries in Chinese medicine to treat indigestion, menstrual cramps and coughs.  It is a great anti-inflammatory aid, and helps with water retention.

Coconut.  Coconut is high in potassium while also being a good source of fiber.  Coconut water is an excellent source of electrolytes and has mild laxative and diuretic qualities.  It contains a high amount of medium-chain fatty acids that our bodies use for energy over long term fat storage.  Coconuts have also been shown to have anti-viral properties.

Agave Nectar.  Agave nectar is a delicious alternative to refined cane sugar because it is low on the glycemic index.  Composed of approximately 90% fructose, agave nectar is naturally sweet and therefore less is needed when sweetening your favorite foods.

Garam Masala.  This delicious warming spice blend contains many spices that aid in digestion, soothe over active colons and contain antimicrobial properties.

Ginger.  Ginger aids in digestion by soothing gastrointestinal distress, while also providing anti-inflammatory effects.

Garlic.  Garlic has many health benefits ranging from having antibacterial and antimicrobial properties to decreasing serum blood cholesterol.  It has been shown to have beneficial effects on blood pressure, serum triglycerides, diabetes and gastrointestinal complaints.

Coriander/Cilantro.  Coriander/cilantro has long been used as a healing herb and spice. As a digestive aid, and as an antimicrobial it has been shown to lower cholesterol by stimulating the body’s ability to convert excess cholesterol to bile acids within the liver.

Umeboshi Vinegar.  An alkaline food, Umeboshi has a cleansing effect on the liver while also being a source of calcium, iron, phosphorus and sodium.

Tamarind.  Tamarind is very nutrient dense, being a good source of potassium, magnesium, vitamin C, fiber and B vitamins as well as iron.  It has been identified as a mild laxative and aids in liver function.

Maple Syrup.  Maple syrup is a great source of manganese, a trace mineral that is essential in the proper functioning of antioxidants.  It is also a good source of zinc that is beneficial in boosting the immune system and can help to fight against cardiovascular disease.

Lemon.  Not only are lemons rich in vitamin C, which helps with immune system support, collagen production but they are powerful antioxidants as well.

Sea Salt.   Sea salt is a rich source of minerals such as magnesium, calcium and potassium.

Abby's Table Sauces (and all of their wonderful, rich, health-supportive ingredients) will be in stores and sold online in late November!  Email us at info@abbys-table.com if you'd like to have Abby's Table Sauces in your area!!!

Embracing Autumn

Notes on health supportive eating from Chef Abby

Fall is my very favorite time of year.  As some of my favorite vegetables and fruits reach their peak of flavor and freshness, it's hard not to get excited about the possibilities in my kitchen.  I encourage you to get out to a farm nearby to collect baskets of apples, pears, filberts, walnuts, and of course, pumpkins!  Not only is this a fun activity, it will give you an opportunity to feature these local goods in your diet this season.

As the ground begins to cool and the earth produces it's harvest, it's time to get our bodies ready to endure the winter weather and the damp rain.  Here is the secret: the ground is producing what we should be eating to stay healthy!  According to the Chinese Five Phase Theory, fall is the time which correlates to metal, which in our bodies correlates to our lungs and breathing.  Be sure to eat plenty of nourishing fall plants that balance and nourish metal, such as pumpkin, fall squashes, root vegetables, apples, pears, and pungent foods such as garlic, ginger, miso, seaweeds, and some leafy greens.  Here are a couple favorite fall recipes!

Pumpkin in Turmeric Coconut Curry

Yield: 4 servings

{INGREDIENTS}

1 small kabocha squash or winter pumpkin (about 6 inches across)
1 can coconut milk
1 t. ground turmeric
1/2 t. curry powder
1/2-1 t. garam masala (adjust according to spice preference)
1 pinch (1/8 t.) cayenne pepper
3/4 t. sea salt to taste
1/2 - 1 c. water
*Pot with a tight fitting lid is needed for this recipe.

 { PREPARATION}

1.   Carefully slice pumpkin into wedges roughly 1 1/2 inches wide,
leaving the skin on as you would a cantaloupe. Remove the seeds and pulp with a spoon and arrange wedges on the bottom of a pot or a pan with sides (and a fitted lid).

2. Sprinkle pumpkin with 1/4 t. sea salt, and add just enough water to coat the bottom of the pan. Turn heat to high and cover the pumpkin to steam until you can easily run a knife through the flesh,  about 8-10 minutes. Replenish the water as necessary if it evaporates.

3. While the pumpkin cooks, add thick coconut milk (from the top of the can) to a small skillet and heat over medium high heat.

4. As the coconut milk starts to simmer, add the remaining thin coconut milk and all the spices, starting with a pinch of cayenne pepper and adding more to taste. Add 1/2 t. salt or more to taste. Reduce the heat to medium to allow the flavors to blend, about 5 minutes.

5. Serve pumpkin wedges with warm coconut curry sauce generously poured over. Alternatively, allow the pumpkin to cool just enough to touch (5 minutes), cut the skin off with a small knife, and toss the pumpkin and warm curry sauce together. Enjoy with your favorite simple Asian entrée. 

Ginger Spiked Poached Pears

Yield: 4 servings

{INGREDIENTS}

4 medium pears, core and peeled with stem intact
1 cinnamon stick
1 star anise pod
1 lemon, halved
1/2 t. cardamom or aniseed
1 1/2 T. freshly grated ginger
1/3 cup agave nectar or brown rice syrup
1 cup water
1 cup cider or port

{PREPARATION}

1.  Bring water, cider/port, and agave to a boil in a medium saucepan.  Simmer a few minutes while you rub the lemon halves over the peeled pears.  Squeeze remaining lemon juice into the poaching liquid and add the spices, lemon halves and pears (one at a time). 

2.  Liquid should be at a very low simmer.  Cook until pears are tender, about 18 minutes, being sure to flip them if only one side is submerged in the liquid.  Discard lemon shells and transfer pears to a plate using a slotted spoon.

3.  Reduce the poaching liquid by 1/3, or until it coats the back of a spoon and is syrupy, about 5-6 minutes.  Spoon sauce over each pear and serve with coconut whip cream for a special fall treat!
        

Pears with Coconut Whip Cream

Yield: 4 servings

{ INGREDIENTS}

4 pears, sliced or poached
1 T. lemon juice (to prevent browning, if unpoached)

Coconut Whip Cream
1-2 cups thick coconut milk
1 T. vanilla or coconut extract
1 T. maple crystals or 2 T. stevia or 1 T. agave nectar

1.  Whip thick coconut milk by hand or with a hand mixer, about 1-2 minutes.  Add extract and sweetener and continue to whip until thick and well blended, about 1 minutes further.  Chill in freezer for 10 minutes, and keep in the fridge until ready to use.
         

Southeast Asian Cod Cakes

Serves 4 as an Appetizer; double for entrée.

     3/4 lb cod, haddock or halibut filets
     2 large (or 3 small) rutabaga or turnip
     1 cup coconut oil for frying
     1 1/2 cup rice cracker crumbs    

    1 equivalent egg replacer, beaten


    PASTE:

     2 T. fish sauce
    1 red or green chile, sliced (de-seeded if you prefer mild cakes)
    3 kaffir lime leaves (dried, fresh, or frozen), snipped into small pieces with scissors (discard stem)
    3 spring onions, sliced
    1/3 cup coriander leaves and stems, chopped
    3 cloves garlic, minced


Preparation:

   1. Place rutabaga or turnip in a pot of water over high heat. Allow to boil while you perform the next several steps.

   2. Place paste ingredients in a mini-chopper or food processor. Process well to create a paste. OR simply mince and stir everything together.

   3. If using frozen fish, thaw it thoroughly (to thaw fish quickly, place in a bowl of tepid water for a few minutes). Cut the raw fish into small pieces and place in a mixing bowl. Remove any bones you might find.

   4. When rutabaga/turnip are cooked and soft enough to mash, drain them and place in a flat-bottomed bowl (or back in the pot). Quickly mash with a potato masher.

   5. Add the mashed rutabaga/turnip plus the paste you made earlier to the fish pieces. Mix well (don't worry if the fish falls apart).

   6. Now, using your hands, make small patties or cakes. Tip: if cakes won't stay together because they are too "wet", add a little AP gluten free flour or bread/cracker crumbs to the fish/potato mixture.

Make-ahead Tip: If making ahead of time, cover cakes and refrigerate (overnight or up to 48 hours beforehand). When guests arrive, remove from fridge and continue with the steps below.

 7. Cover a counter-top or cutting board with flour or bread/cracker crumbs. Tip: to make bread or cracker crumbs finer, briefly blend in a food processor. Dip the fishcakes into the beaten egg, then turn them over in the flour or breadcrumbs to coat.

8. Pour oil into a wok or frying pan, about 1 inch (or more) deep. Turn heat to medium-high (or around #7 on the dial). Oil is hot enough when bubbles begin to rise from the bottom of the pan, or when you see the oil "moving" ("snaking") across the bottom of the pan. Test it by dipping the edge of a fish cake into the oil - if it sizzles and begins to cook, the oil is ready.

9. Fry fish cakes until golden brown, approximately 2-3 minutes on each side. Use tongs to turn the cakes. When they are done frying, place on paper towels (or a tea towel) to drain excess oil.

Serve hot with Spicy Thai Basil Vinaigrette for dipping.

Copyright Abby Fammartino, Abby's Table, 2009.