Nut Butter Quotes

colleen do you like doing this to your fans i cant even eat peanut butter in peace without thinking of Ren loves peanut butter. If i see white or black or hear forests and monkeys and waterfalls I go nuts!!!!!!

So you guys fought some Daimons, huh? Wish I could. Wulf goes nuts if I even pick up a butter knife. (Chris)

The Kitchen           Half a papaya and a palmful of sesame oil; lately, your husband’s mind has been elsewhere.   Honeyed dates, goat’s milk; you want to quiet the bloating of salt.   Coconut and ghee butter; he kisses the back of your neck at the stove.   Cayenne and roasted pine nuts; you offer him the hollow of your throat.   Saffron and rosemary; you don’t ask him her name.   Vine leaves and olives; you let him lift you by the waist.   Cinnamon and tamarind; lay you down on the kitchen counter.   Almonds soaked in rose water; your husband is hungry.   Sweet mangoes and sugared lemon; he had forgotten the way you taste. Sour dough and cumin; but she cannot make him eat, like you.

This isn't like peanut butter. You can't just add nuts and make me chunky.

I got breakfast covered,” she said. “Berries reduced in sugar and acid, fused with a blended nut butter and spread on toasted wheat.” “So…a PB and J?” asked Aiden.

I fail to see why you did not understand that groceryman, he did not call it 'ground ground nuts,' he called it ground ground-nuts which is the only really SENSible thing to call it. Peanuts grow in the GROUND and are therefore GROUND-nuts, and after you take them out of the ground you grind them up and you have ground ground-nuts, which is a much more accurate name than peanut butter, you just don't understand English.

Of Woman and Chocolate   "Chocolate shares both the bitter and the sweet. Chocolate melts away all cares, coating the heart while smothering every last ache.   Chocolate brings a smile to the lips on contact, leaving a dark kiss behind.   Chocolate is amiable, complimenting any pairing; berries, peanut butter, pretzels, mint, pastries, drinks...everything goes with chocolate.   The very thought of chocolate awakens taste buds, sparking memories of candy-coated happiness.   Chocolate will go nuts with you, no questions asked.   Chocolate craves your lips, melts at your touch, and savors the moment.   Chocolate is that dark and beautiful knight who charges in on his gallant steed ready to slay dragons when needed.   Chocolate never disappoints; it leaves its lover wanting more.   Chocolate is the ultimate satisfaction, synonymous with perfection.   Chocolate is rich, smooth pleasure.   Chocolate has finesse - the charm to seduce and indulge at any time, day or night.   Chocolate is a true friend, a trusted confidant, and faithful lover. Chocolate warms and comforts and sympathizes.   Chocolate holds power over depression, victory over disappointment.   Chocolate savvies the needs of a woman and owns her.   Simply put, chocolate is paradise.

He moved forward, and they switched positions, with me still squished in the middle like the jelly in a peanut butter sandwich. The guys were the peanut butter, of course, because they had the nuts.

HOPE CAKES 2 tablespoons butter 8 ounces cream cheese 3 bananas 1 teaspoon vanilla 2 cups white sugar 2 eggs, refrigerated 3 cups flour ½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon salt Topping 1 tablespoon flour ⅔ cup brown sugar 1 cup butter ½ cup nuts Preheat oven to 350 degrees. Grease a big baking pan with butter. In a large bowl, mix together the butter, cream cheese, bananas, vanilla, and white sugar. Add the eggs. Add the flour, baking powder, baking soda, and salt, mixing all the while. Pour the batter into the pan. To make the topping, in a medium bowl combine flour and brown sugar, then mix in the butter and the nuts. Using a fork, gently lay the topping on the batter. Bake in oven for 40 minutes, or until an impossible thing comes true. Whichever comes first. AUTHORS’ NOTES JENNIFER FINNEY BOYLAN

People will eat more salad if there's a chance the next bite will contain a toasted nut.

I fail to see why you did not understand that groceryman, he did not call it "ground ground nuts," he called it "ground ground-nuts" which is the only really SENSible thing to call it. Peanuts grow in the GROUND and are therefore GROUND-nuts, and after you take them out of the ground you grind them up and you have ground ground-nuts, which is a much more accurate name than peanut butter, you just don't understand English.

Are oysters aphrodisiacs? For men, the smell of baked cinnamon buns had such a powerful impact on libido that it trumped the scents of a slew of various perfumes combined. Men were also strongly aroused by the scent of pumpkin pie, lavender, doughnuts, cheese pizza, buttered popcorn, vanilla and strawberries. The foods and smells that got women going more than anything else were licorice, banana nut bread, cucumbers, and candy.

creamy nut butter

The banquet proceeded. The first course, a mince of olives, shrimp and onions baked in oyster shells with cheese and parsley was followed by a soup of tunny, cockles and winkles simmered in white wine with leeks and dill. Then, in order, came a service of broiled quail stuffed with morels, served on slices of good white bread, with side dishes of green peas; artichokes cooked in wine and butter, with a salad of garden greens; then tripes and sausages with pickled cabbage; then a noble saddle of venison glazed with cherry sauce and served with barley first simmered in broth, then fried with garlic and sage; then honey-cakes, nuts and oranges; and all the while the goblets flowed full with noble Voluspa and San Sue from Watershade, along with the tart green muscat wine of Dascinet.

Dinner was wonderful. There was a joint of beef, with roast potatoes, golden-crisp on the outside and soft and white inside, buttered greens I did not recognize, although I think now that they might have been nettles, toasted carrots all blackened and sweet (I did not think that I liked cooked carrots, so I nearly did not eat one but I was brave, and I tried it, and I liked it, and was disappointed in boiled carrots for the rest of my childhood.) For dessert there was the pie, stuffed with apples and with swollen raisins and crushed nuts, all topped with a thick yellow custard, creamier and richer than anything I had ever tasted at school or at home. The kitten slept on a cushion beside the fire, until the end of the meal, when it joined a fog-colored house cat four times its size in a meal of scraps of meat.

Been lickin’ peanut-butter spoons? Maybe I should call you butterfingers. It has a better ring than Hella Shella. - Tran 'Answer my question, Tran. Right now. Or I show you just what these fingers'--I wiggled my fingers under his nose-- 'can really do.' I took a step closer, erasing the distance between us. 'And let me tell you, emo boy, you are not going to like it. Let’s just say, that peanut butter I ate, freshly made.' I licked my lips with care. 'I’m actually quite skilled when it comes to crushing nuts.' - Shella

every session I had no fewer than sixteen girls with “allergies” to dairy and wheat—cheese and bread basically—but also to garlic, eggplant, corn, and nuts. They had cleverly developed “allergies,” I believe, to the foods they had seen their own mothers fearing and loathing as diet fads passed through their homes. I could’ve strangled their mothers for saddling these girls with the idea that food is an enemy—some of them only eight years old and already weird about wanting a piece of bread—and I would’ve liked to bludgeon them, too, for forcing me to participate in their young daughters’ fucked-up relationship with food.

PB&J-dilla - Spread some natural (organic) PB (or other nut or seed butter) on one side of your tortilla. Top with jam of choice. Add some fruit, if you want (sliced banana and green apple work nicely). Fold. Place in a hot skillet and toast about 2 minutes per side. Remove from pan, cut into quesadilla-style wedges and serve or pack into lunchboxes.

Mickey Maus,” William was saying, “is a nut about butter. The only time he ever lost his cool was when we were having a small brunch and we were down to our last three pounds of butter. He panicked.

wrinkled, for all they care, like the shell of a nut. This was a decree of the Wives, this absence of hand lotion. They don’t want us to look attractive. For them, things are bad enough as it is. The butter is a trick I learned at the Rachel and

I closed my eyes, flared my nostrils, and let the scents flood in. The strongest of them, caramel and brown sugar, smell as yellow-orange as the sun, came first. That one was easy. The one that anyone would notice coming into the shop. And then chocolate of course, the bitter dark and the sugary milk chocolate. I don’t think a normal girl would’ve smelled anything else, and part of me wanted to stop there. But I could feel Sam’s heart pounding behind me, and for once, I gave in. Peppermint swirled into my nostrils, sharp as glass, then raspberry, almost too sweet, like too-ripe fruit. Apple, crisp and pure. Nuts, buttery, warm, earthy, like Sam. The subtle, mild scent of white chocolate. Oh, God, some sort of mocha, rich and dark and sinful. I sighed with pleasure, but there was more. The butter cookies on the shelves added a floury, comforting scent, and the lollipops, a riot of fruit scents too concentrated to be real. The salty bite of pretzels, the bright smell of lemon, the brittle edge of anise. Smells I didn’t even know names for. I groaned.

I also ask them to empty the fridge, as I’ll need space for my own food. I’ll go to the local market and get milk, cereal, fruit, nuts, and yogurt. I might even buy a whole wheat roll with some butter, cheese, and tomato if I think I would need a more substantial snack.

Now, for breakfast, she has oatmeal with ground flax seeds, hemp seeds, nuts, pea protein powder, and a sausage on the side. At lunchtime, two hard-boiled eggs, carrot sticks, celery, peanut butter or avocado, a protein smoothie (with collagen powder, 1 tablespoon of chia seeds, half a tablespoon of coconut oil, and a whole bunch of greens), and half a banana last. For a snack in the afternoon, Greek yogurt, berries, and half a protein bar. Finally, at dinner, fish or chicken, kale sautéed with avocado oil, and roasted sweet potatoes.

food processor with the honey. Blend while slowly adding milk to thin the mixture. Watch carefully, as you may need more or less than the ½ cup of milk. You are looking for the texture of soft-serve ice cream. Once this texture is achieved, transfer to a bowl and place in the freezer for at least 3 hours or overnight. Before serving, add mix-ins, if desired, like chopped nuts, dark chocolate chips, or peanut butter. Top with fresh berries. Chef Tips: • For chocolate ice cream, add 2 tablespoons of natural (non-alkalized) cocoa powder at the end before you chill the “ice cream.” As you blend the mixture, make sure there are no lumps. You may have to first pass the cocoa powder through a sieve

She had the sudden need to bake. To sink her fingers into warm dough, to smell yeast and create crusty rolls slathered with sweet butter. Or maybe a tart. Quiche with a flaky crust and filling of eggs, cheese and garlic and nuts. Or a brisket. She was back in Texas now. Something falling-apart tender with tang and spice. Grilled potatoes that tasted like heaven.

Banana by Maisie Aletha Smikle Ripe banana green banana Boil banana bake banana Roast banana fried banana Shred banana mash banana Banana porridge Banana bread Banana cake Banana flake Banana pudding Banana dumpling Banana muffin Banana punch Banana at breakfast Banana at lunch Banana for snack Banana at supper Chocolate joined banana Peanut butter pineapple papaya Peach strawberry blueberry cherry Ice cream and whip cream too They got on a banana boat Manned by a bearded goat And made a banana float While sailing around the moat Banana got festive And turned into a balloon Then made a banana cartoon Where banana got whipped into a dip Banana fritter banana batter Banana is whipped And beaten into batter Banana split finding solitude with nuts on a sundae

So before the bus left, before Sammy's week was up, Sammy and Billy snuck into the church building, sat in the pews, and ate a mess of pineapple and peach and butter and nuts with some mint, all dumped and baked into cake batter. The end result was the distinctive flavor of strawberries. Proof that dump cake is life. No matter what you put in it, no matter what you try, how you're received is not always up to you.

Mahogany shelves lined the counters, stacked with glass bottles and jars, like something from a fairy tale. There were whole, plump roses steeping in honey; purple-stained sugar, thick with lavender, tiny jars of crimson threads, cherries and peaches suspended in syrup as if they had fallen there from the trees. The luxurious scents wrapped around him. 'Butter,' his nose relayed, 'cream, nuts, brandy, chocolate...

HANNAH’S KENTUCKY CHOCOLATE CHIP PIE Ingredients: 1 stick butter or margarine, melted 2 eggs, beaten 1 cup sugar 1 teaspoon vanilla 1 cup chocolate chips 1 cup nuts, chopped 1 (9 inch) unbaked pie shell Preheat oven to 325 degrees. In small kettle, melt the margarine and set aside. In bowl, beat eggs, sugar, and vanilla. Add chocolate chips and nuts and stir. Add margarine and beat well. Put in unbaked pie shell. Bake for 50 minutes or until done.

Ariel moved farther in, picking up and putting down the disgusting little pieces of bric-a-brac. Among all the horror was an ironically delicate vanity covered in mother-of-pearl- and, intriguingly, all manner of exquisite little glass bottles. Scents from the east, oils from the west, attar of roses, nut butter, extract of myrrh, sandalwood decoctions, jasmine hydrosols... Everything to make someone smell exquisite. Or to mask whatever it was she really smelled like, Ariel thought wryly. Or were the oils and butters for more medicinal reasons- for the cecaelia's skin? Ariel found herself looking at her own hands, rubbing them over each other lightly. Last time she had only been in the Dry World for a few days. Was it- literally- drying? Was it difficult or painful, for creatures from the sea to remain for months battered by void and air, despite their magic? Ariel shivered. Magic didn't make everything simpler. Crossing the thresholds of worlds was no minor thing.

Both of the Croxons admired her feast. A tureen of Nan's hare soup sent up a savory steam, and around it was laid roasted pheasant and buttered cabbage. At the centre of the table was the buttery pudding, packed drum-tight with beef and kidney. Even the mistress ate and drank bravely, while the master pounced upon his food. Yet more dishes arrived for the second course: the master's favorite, her own hunting pudding of fruit and brandy, a bread-crumbed ham, the apple pie and syllabub, nuts and candied fruits.

BULLETPROOF POACHED EGGS WITH SAUTÉED GREENS Poaching is a great Bulletproof method of cooking eggs to retain their nutrients and avoid damaging the proteins. This is a great weekend lunch meal that could easily be substituted for dinner. Try buying an assortment of fresh organic greens and prewash them when you get home so they’re ready when you need them for easy cooking. 2 to 3 cups greens of your choice (kale, collards, chard, etc.) 2 tablespoons grass-fed unsalted butter or ghee Sea salt 2 tablespoons sliced raw cashews or almonds 2 poached eggs Fill a pan with an inch or two of water and add the greens to cook. Once the greens are tender, drain the water and add the butter or ghee. Toss the greens in the butter or ghee until covered. Remove the greens from the heat and sprinkle with salt and nuts. You should poach your eggs so your yolks are runny and the nutrition from the yolks is intact. The restaurant tricks to poaching eggs are to add 2 tablespoons of apple cider vinegar to the water and then swirl the water around before cracking the eggs so they stay in the center of the whirlpool.

●     Dairy fat: butter, ghee (clarified butter), heavy cream, sour cream, cream cheese, etc. (from pasture-raised/grass-fed animals) ●     Plant fat: olives, coconuts, avocados, nuts, seeds, and any unprocessed oils derived from these foods. (Choose “extra virgin” oils. Plant oils are easily damaged with heat, so avoid cooking at high temperatures, with the exception of coconut or palm oils, which are naturally high in heat-stable saturated fat. Also, be sure to purchase oils packaged in dark glass bottles, not clear plastic, since these delicate fats can even be damaged by exposure to light.)

I ate and drank what I wanted in Paris. Butter, duck fat, liver fat, triple-cream brie, deep cherry-red wines, pear, clementine and lavender jelly, crème cakes, caviar, escargot in sautéed pine nuts and garlic butter. I did what the French did, I licked my fingers, didn't care if people saw, what they thought. Father would've hated it, would've told me I was uncouth. I ate everything up, ate his money, was delightful everywhere I went. I learned how to wrap my tongue around accented vowels, spoke to this stranger and that. Nobody knew me, didn't expect anything from me. I wanted to stay like that forever.

Small Change Snack Tips 1. Limit a snack to approximately 200 calories maximum. 2. Turn coffee or a tea into a snack by adding a cup of low-fat milk or soymilk. 3. Do not have a carbohydrate alone (such as an apple or a serving of crackers); you will still be hungry. Instead, pair a carb with a lean protein or healthy fat. Have low-fat cheese with your apple, or some peanut butter on your whole grain crackers. 4. It’s okay to have carbs alone before bed (such as a piece of fruit) because it doesn’t need to keep you full—you’re about to go to sleep. 5. Don’t double dip. For instance, don’t do string cheese and nuts, or string cheese and yogurt. Instead, choose one high-fiber carb and one lean protein or healthy fat; otherwise your calories (and fat) can add up. 6. When you eat straight from the bag, box, or can, you’ll consume more. Preportion items like nuts in resealable snack-size bags. 7. Try to keep snacktime to three hours after you have eaten. If you eat it too close to your last meal, it won’t do its job for the next meal. 8. If buying an energy bar, read the label and look for more fiber and protein, less calories and fat. 9. Just because it’s a “100-calorie pack” doesn’t mean it is a healthy snack. Make sure it offers some fiber and protein or healthy fat—and if not, skip it.

I want more, I said, putting a hand to my stomach, which rides higher than most know. Closer to the heart. I want the jiang bing that vendor will make when she runs out of nut butter. I don't think she's arrogant. I think she's right. I want to sample jian bing from every cart in Beijing, and I want to taste what those kids are eating at home, what they don't teach in cookbooks at Le Cordon Bleu. There's so much out there--- Helplessly, I said, I haven't even told you how much I love foods wrapped in other foods. Then tell me. I tried. I tried. Banh xeo in Hanoi, I said, and duck folded in the translucent bing of northern China. I spoke of tacos in Mexico City: suadero, al pastor, gringas. South Indian dosas as long as my arm, thinner than a rib of a feather. Oh, Aida, I said when I fumbled the names of the chutneys. How can I know all I've ever want? Something will get left out. I was wrong about cilantro. Tlayudas, she said stubbornly, as if she hadn't heard. Blini. Crêpes. They're basically French jian bing, I said with a strangled laugh. Pita sandwiches. Pickle roll-ups. Calzone. Bossam! I yelled, and the dogs barked and the children cheered and the streets of old Milan rang with the imported memory of pork kissed by brine, earthy with Korean bean paste, safe in its bed of red leaf lettuce.

David Chang, who had become the darling of the New York restaurant world, thanks to his Momofuku noodle and ssäm bars in the East Village, opened his third outpost, Momofuku Milk Bar, just around the corner from my apartment. While everyone in the city was clamoring for the restaurants' bowls of brisket ramen and platters of pig butt, his pastry chef, Christina Tosi, was cooking up "crack pie," an insane and outrageous addictive concoction made largely of white sugar, brown sugar, and powdered sugar, with egg yolks, heavy cream, and lots of butter, all baked in an oat cookie crust. People were going nuts for the stuff, and it was time for me to give this crack pie a shot. But as soon as I walked into the industrial-style bakery, I knew crack could have nothing on the cookies. Blueberry and cream. Double chocolate. Peanut butter. Corn. (Yes, a corn cookie, and it was delicious). There was a giant compost cookie, chock-full of pretzels, chips, coffee grounds, butterscotch, oats, and chocolate chips. But the real knockout was the cornflake, marshmallow, and chocolate chip cookie. It was sticky, chewy, and crunchy at once, sweet and chocolaty, the ever-important bottom side rimmed in caramelized beauty. I love rice crisps in my chocolate, but who would have thought that cornflakes in my cookies could also cause such rapture?

Karl Smith’s Russian Tea Cakes (Pete’s favorite) 1 cup soft butter ½ cup sifted confectioners’ sugar 1 tsp vanilla 2¼ cups sifted all-purpose flour ¼ tsp salt ¾ finely chopped nuts (More confectioners’ sugar for finishing) Mix together thoroughly the butter, confectioners’ sugar and vanilla. Sift together the flour and salt and stir into the butter/sugar mixture. Add chopped nuts. Chill dough. Roll into one-inch balls and place them 2½ inches apart on an ungreased baking sheet. Bake at 400 degrees until set, but not brown—about 10 to 12 minutes. While still warm, roll in confectioners’ sugar. Cool. Roll in confectioners’ sugar again. Makes about 4 dozen 1½-inch cookies.

Foods to Embrace: Probiotics: Yogurt with active cultures, tempeh, miso, natto, sauerkraut, kefir, kimchi, kombucha, buttermilk, and certain cheeses. Prebiotics: Beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, Jerusalem artichokes, and leeks. Low-GI carbohydrates: Brown rice, quinoa, steel-cut oatmeal, and chia seeds. Medium-GI foods, in moderation: Honey, orange juice, and whole-grain bread. Healthy fats: Monounsaturated fats like olive oil, nuts, nut butters, and avocados. Omega-3 fatty acids: Fish, especially fatty fish like salmon, mackerel, tuna, herring, and sardines. Vitamins B9, B12, B1, B6, A, and C. Minerals and micronutrients: Iron, magnesium, potassium, zinc, and selenium. Spices: Saffron and turmeric. Herbs: Oregano, lavender, passionflower, and chamomile. Foods to Avoid: Sugar: Baked goods, candy, soda, or anything sweetened with sugar or high-fructose corn syrup. High-GI carbs: White bread, white rice, potatoes, pasta, and anything else made from refined flour. Artificial sweeteners: Aspartame is particularly harmful, but also saccharin, sucralose, and stevia in moderation and with caution. Fried foods: French fries, fried chicken, fried seafood, or anything else deep-fried in oil. Bad fats: Trans fats such as margarine, shortening, and hydrogenated oils are to be avoided totally; omega-6 fats such as vegetable, corn, sunflower, and safflower oil should only be consumed in moderation. Nitrates: An additive used in bacon, salami, sausage, and other cured meats.

HOPE CAKES 2 tablespoons butter 8 ounces cream cheese 3 bananas 1 teaspoon vanilla 2 cups white sugar 2 eggs, refrigerated 3 cups flour ½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon salt Topping ½ cup flour ¼ cup oats ¼ cup brown sugar 1 teaspoon cinnamon ¼ cup butter ½ cup nuts Preheat oven to 350 degrees. Grease a big baking pan with butter. In a large bowl, mix together the butter, cream cheese, bananas, vanilla, and white sugar. Add the eggs. Add the flour, baking powder, baking soda, and salt, mixing all the while. Pour the batter into the pan. To make the topping, in a medium bowl combine flour, oats, brown sugar, and cinnamon, then mix in the butter and the nuts. Using a fork, gently lay the topping on the batter. Bake in oven for 40 minutes, or until an impossible thing comes true.

HOPE CAKES 2 tablespoons butter 8 ounces cream cheese 3 bananas 1 teaspoon vanilla 2 cups white sugar 2 eggs, refrigerated 3 cups flour ½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon salt Topping ½ cup flour ¼ cup oats ¼ cup brown sugar 1 teaspoon cinnamon ¼ cup butter ½ cup nuts Preheat oven to 350 degrees. Grease a big baking pan with butter. In a large bowl, mix together the butter, cream cheese, bananas, vanilla, and white sugar. Add the eggs. Add the flour, baking powder, baking soda, and salt, mixing all the while. Pour the batter into the pan. To make the topping, in a medium bowl combine flour, oats, brown sugar, and cinnamon, then mix in the butter and the nuts. Using a fork, gently lay the topping on the batter. Bake in oven for 40 minutes, or until an impossible thing comes true. Whichever comes first.

Let me explain. Say you have an eating disorder like anorexia - you’ve probably been hiding the condition for a long time. After months or years, you face your demons, with or without therapy, you admit you’re ill and eventually decide you want to recover. But this is only half the battle. Once start to eat again, once you begin to gain weight, it’s unbelievably stressful. Having gone from absolute control over every calorie which goes into your mouth, you’re now being forced to double, maybe even triple that amount. You’re being forced to consume unsafe substances like butter, oil, nuts. Every mouthful takes a colossal effort. In your rigid anorexic mindset, not being underweight equates to being overweight. Not being hungry equates to greed. Giving up an eating disorder is frightening. It is almost impossible to imagine that the process will ever be ok.

Then just when I thought I was going to really break down for a good cry, I remembered a large bag of pistachio nuts in the back of the pantry. I don't know what made me think of them. I had hidden them beneath several packages of dried pasta. Sam liked pistachio nuts. I bought them for a cake recipe I had seen in Gourmet. I stood up like a sleepwalker, my hands empty of sheets or shoes. I would take care of all this once the cake was in the oven. The recipe was from several months ago. I didn't remember which issue. I would find it. I would bake a cake. My father liked exotic things. On the rare occasions we went out to dinner together over the years, he always wanted us to go to some little Ethiopian restaurant down a back alley or he would say he had to have Mongolian food. He would like this cake. It was Iranian. There was a full tablespoon of cardamom sifted in with the flour, and I could imagine that it would make the cake taste nearly peppered, which would serve to balance out all the salt. I stood in the kitchen, reading the magazine while the sharp husks of the nuts bit into the pads of my fingers. I rolled the nut meat between my palms until the bright spring green of the pistachios shone in my hands, a fist full of emeralds. I would grind the nuts into powder without letting them turn to paste. I would butter the parchment paper and line the bottom of the pan. It was the steps, the clear and simple rules baking, that soothed me. My father would love this cake, and my mother would find this cake interesting, and Sam wouldn't be crazy about it but he'd be hungry and have a slice anyway. Maybe I could convince Camille it wasn't a cake at all. Maybe I could bring them all together, or at least that's what I dreamed about while I measured out the oil.

It's different from both chicken and duck. It's flavorful and tender. Lots of umami.' 'The skin is crispy like Peking duck, but the flesh is so moist and creamy.' 'I've never eaten anything like this before! The stuffing in the middle is out of this world. Did you make it all from scratch? I'd love the recipe. Will you give it to me later?' Rika was the last to pick up her fork and tuck in to the meat. The first thing she experienced was simple relief that the pink flesh was sufficiently cooked. It had a unique fragrance to it, which made her think of walking along a path with fallen leaves crunching underfoot, and its clear juice filled her mouth. The stuffing of mochi rice, mince and pine nuts, now swollen with all the turkey juice and butter it had soaked up, had a sticky texture and a concentrated richness of flavor totally different to before it had been stuffed, which made Rika feel that she wanted to carry on eating it forever.

galette des rois. We have found through trial and error it is usually prudent to push the fève piece toward the youngest person in the room. If you can’t lay your hand on some fèves, a coin wrapped in greaseproof paper should have the same cheerful effect in warding off the post-chrimbo blues. 1 roll ready-made puff pastry, unless you are a fantastic pastry nut (I worship you) 1 egg, beaten 2 tbsp. jam 100g soft butter 100g caster sugar (superfine sugar) 100g ground almonds 1 tbsp. brandy Preheat the oven to 375ºF. Divide the ready-made puff pastry in half, and roll out each piece into two circles. Put one of the circles on a baking sheet and spread with the jam. Whisk the butter and sugar until fluffy. Beat in most of the egg. Stir in the almonds, brandy, and add the fève. Spread the mix on top of the jam, then cover with the second piece of pastry. Seal up with a pinch. You can decorate the top of the galette with a fork if you like. Bake for 25 minutes or until crisp and golden. Serve warm or cold.

The variety of wares was staggering: stacks of brown haddock fried in batter, pea soup crowded with chunks of salt pork, smoking-hot potatoes split and doused with butter, oysters roasted in the shell, pickled whelks, and egg-sized suet dumplings heaped in wide shallow bowls. Meat pasties had been made in half-circle shapes convenient for hand carrying. Dried red saveloy and polony sausages, cured tongue, and cuts of ham seared with white fat were made into sandwiches called trotters. Farther along the rows, there was an abundance of sweets: puddings, pastries, buns crossed with fat white lines of sugar, citron cakes, chewy gingerbread nuts dabbed with crackled icing, and tarts made with currants, gooseberries, rhubarbs, or cherries. Ransom guided Garrett from one stand to the next, buying whatever caught her interest: a paper cone filled with hot green peas and bacon, and a nugget of plum dough. He coaxed her to taste a spicy Italian veal stew called stuffata, which was so delicious that she ate an entire cup of it.

Nut Cake 3½ cups plain flour, not self-rising ½ pound salted butter, room temperature 3 cups sugar 6 large eggs 1 cup heavy whipping cream 3 cups chopped pecans 1 teaspoon vanilla extract 1 teaspoon lemon extract Preheat oven to 325°F. Generously grease a tube pan with Crisco and lightly flour. Sift flour three times and set aside. Cream butter with sugar until light and fluffy. Add eggs, one at a time. Beat only until each disappears. Blend in 1 cup flour followed by ½ cup whipping cream. Repeat with 1 cup flour then ½ cup whipping cream. Add 1 cup flour. Coat pecans with remaining ½ cup flour. Carefully fold pecans into batter. Fold in vanilla and lemon extracts. Add batter to pan, level it, and knock bottom of pan on the edge of the counter, once, to get out the air bubbles. Place in the center of the oven and bake for 1 hour and 15 minutes, or until it’s medium brown on top and begins to pull away from the sides of the pan.* Remove from oven. Wait 10 minutes and invert on a cake plate. Do not cover until cool to touch.

What do you remember most about what your pai put in his lamb chops?" "I think it was basically salt, pepper, and garlic." He squeezed his eyes shut and focused so hard that not dropping a kiss on his earnestly pursed mouth was the hardest thing. His eyes opened, bright with memory. "Of course. Mint." "That's perfect. Since we're only allowed only five tools, simple is good." "My mãe always made rice and potatoes with it. How about we make lamb chops and a biryani-style pilaf?" Ashna blinked. Since when was Rico such a foodie? He shrugged but his lips tugged to one side in his crooked smile. "What? I live in London. Of course Indian is my favorite cuisine." Tossing an onion at him, she asked him to start chopping, and put the rice to boil. Then she turned to the lamb chops. The automatic reflex to follow Baba's recipe to within an inch of its life rolled through her. But when she ignored it, the need to hyperventilate didn't follow. Next to her Rico was fully tuned in to her body language, dividing his focus between following the instructions she threw out and the job at hand. As he'd talked about his father's chops, she'd imagined exactly how she wanted them to taste. An overtone of garlic and lemon and an undertone of mint. The rice would be simple, in keeping with the Brazilian tradition, but she'd liven it up with fried onions, cashew nuts, whole black cardamom, cloves, bay leaves, and cinnamon stick. All she wanted was to create something that tasted like Rico's childhood, combined with their future together, and it felt like she was flying. Just like with her teas, she knew exactly what she wanted to taste and she knew exactly how to layer ingredients to coax out those flavors, those feelings. It was her and that alchemy and Rico's hands flying to follow instructions and help her make it happen. "There's another thing we have to make," she said. Rico raised a brow as he stirred rice into the spice-infused butter. "I want to make tea. A festive chai." He smiled at her, heat intensifying his eyes. Really? Talking about tea turned him on? Wasn't the universe just full of good news today.

GRAHAM CRACKER CAKE Preheat oven to 350 degrees F., rack in the middle position. ½ cup salted butter, softened (1 stick, 4 ounces, ¼ pound) ¾ cup white (granulated) sugar 1 teaspoon vanilla extract 2 large eggs 2 teaspoons baking powder ¼ teaspoon salt 2 and ¼ cups graham cracker crumbs 1 cup whole milk 1 cup chopped nuts (measure after chopping—I used walnuts)   8 and ¾ ounce can crushed pineapple WITH juice ¼ cup white (granulated) sugar Hannah’s Note: You can either crush your own graham cracker crumbs by placing graham crackers in a bag and rolling the bag with a rolling pin, crushing them in the food processor by using the steel blade, or you can buy ready-made graham cracker crumbs at the store. Spray a 9-inch square baking pan with Pam or another nonstick cooking spray and sprinkle the inside with flour. Shake out excess flour. You may also use Pam spray for baking, which contains a coating of flour. Both will work well. In an electric mixer, cream the butter and the sugar, adding the sugar gradually with the mixer on MEDIUM speed. Add the vanilla extract and mix it in thoroughly. Beat in the eggs, one at a time, incorporating the first egg before you add the second. Add the baking powder and the salt, beating until they’re thoroughly mixed. Mix in half of the graham cracker crumbs with half of the milk. Beat well. Mix in the other half of the graham cracker crumbs with the remaining half of the milk. Remove the bowl from the mixer and fold in the chopped nuts by hand. Pour the Graham Cracker Cake batter into the prepared pan and smooth the top with a rubber spatula. Bake your cake at 350 degrees F. for 30 minutes. Take your cake out of the oven, turn off the oven, and place the cake on a wire rack to await its topping. In a saucepan on the stovetop, combine the contents of the can of crushed pineapple and juice with the white sugar. Cook the pineapple mixture over MEDIUM HIGH heat, stirring constantly until it boils. Turn the burner down to LOW and cook the pineapple mixture for an additional 10 minutes, stirring frequently. Pour the hot pineapple sauce over the hot cake. Cool in the pan. Serve the Graham Cracker Cake with sweetened whipped cream or vanilla ice cream.

What an unbelievably refined flavor! And so lusciously gooey you could just faint! The salty, sticky turtle broth seeps through the mouth... melding beautifully with the salty savoriness of the butter and cheese! Together, they lap at your tongue in silky, decadent harmony! "How on earth does this work? What makes the flavor of the turtle fit so well with the cheese? Hm? What's this where the two layers meet?" "You have a keen eye, sir. That's a mix of chopped nuts and seeds- walnuts, peanuts, sesame seeds... ...and... ...." "Kaki no Tane Snack Crackers?!" Those crackers! Soma used those the very first time Takumi challenged him! After lightly toasting them to bring out their aroma, I mixed them into the layer between the sides of my Sformato. Of course, this was after I used my Mezzaluna... ... to chop them all into the perfect size of about 0.1 mm each! "Heyo, Human Food Processor!" "I see! The toasted Kaki no Tane Crackers bring just enough aromatic astringency to erase the smell of the fish and dairy... ... functioning as a sort of bridge to tie the two distinct flavors together! Not only that, their crunchiness adds a fun, contrasting texture while not being filling at all!

Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. 2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed). 3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on page 110). 4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. 5. Eat nothing that is not on the acceptable foods list. And that means absolutely nothing! Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. 6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 7. Don't assume any food is low in carbohydrate-instead read labels! Check the carb count (it's on every package) or use the carbohydrate gram counter in this book. 8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. 9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. 10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat. 12. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

With the heady scent of yeast in the air, it quickly becomes clear that Langer's hasn't changed at all. The black-and-white-checked linoleum floor, the tin ceiling, the heavy brass cash register, all still here. The curved-front glass cases with their wood counter, filled with the same offerings: the butter cookies of various shapes and toppings, four kinds of rugelach, mandel bread, black-and-white cookies, and brilliant-yellow smiley face cookies. Cupcakes, chocolate or vanilla, with either chocolate or vanilla frosting piled on thick. Brownies, with or without nuts. Cheesecake squares. Coconut macaroons. Four kinds of Danish. The foil loaf pans of the bread pudding made from the day-old challahs. And on the glass shelves behind the counter, the breads. Challahs, round with raisins and braided either plain or with sesame. Rye, with and without caraway seeds. Onion kuchen, sort of strange almost-pizza-like bread that my dad loves, and the smaller, puffier onion rolls that I prefer. Cloverleaf rolls. Babkas. The wood-topped cafe tables with their white chairs, still filled with the little gossipy ladies from the neighborhood, who come in for their mandel bread and rugelach, for their Friday challah and Sunday babka, and take a moment to share a Danish or apple dumpling and brag about grandchildren.

Look at all the beautiful, delicate layers! It's a perfect mille-feuille! "Heh. I call it... ...Mushroom Mille-Feuille with Duxelles Filling. Eat up!" Incredible! The exciting flavors of multiple kinds of mushrooms meld together with the crispy, ultrathin layers of piecrust in a moist and magical harmony! "The main ingredient Rindo Kobayashi chose was shiitake mushrooms! She used olive oil to cook them into a confit, trapping and magnifying their natural umami flavor!" Wait... this tang! "Aah. Champignon mushrooms and shallots, sautéed to a golden brown in garlic and butter and then simmered to a paste in broth. Cracked nuts and heavy cream were blended in to make a Duxelles, which she then sandwiched between the Mille-Feuille layers. *Duxelles is a mushroom paste often used as a base for fillings or sauces.* A perfectly balanced tart note makes the salty savoriness of the confit stand out... ... while allowing the mellow sweetness of the shiitake to linger on the tongue! Though I can't put my finger on what this sour flavor is from. What is it?" "Ants.❤️ I extracted formic acid from ants and mixed it into my Duxelles!" "WAAAAH?!" Too much formic acid is poisonous, of course. But in small amounts it can be a wonderful culinary accent. It has no extraneous sweetness, just a sharp, invigoratingly tart tang. "Not only that, if you add it to a sweet base, it can create deeper, more nuanced flavors than the more commonly used citrus fruits.

The menu is spectacular. Passed hors d'oeuvres include caramelized shallot tartlets topped with Gorgonzola, cubes of crispy pork belly skewered with fresh fig, espresso cups of chilled corn soup topped with spicy popcorn, mini arepas filled with rare skirt steak and chimichurri and pickle onions, and prawn dumplings with a mango serrano salsa. There is a raw bar set up with three kinds of oysters, and a raclette station where we have a whole wheel of the nutty cheese being melted to order, with baby potatoes, chunks of garlic sausage, spears of fresh fennel, lightly pickled Brussels sprouts, and hunks of sourdough bread to pour it over. When we head up for dinner, we will start with a classic Dover sole amandine with a featherlight spinach flan, followed by a choice of seared veal chops or duck breast, both served with creamy polenta, roasted mushrooms, and lacinato kale. Next is a light salad of butter lettuce with a sharp lemon Dijon vinaigrette, then a cheese course with each table receiving a platter of five cheeses with dried fruits and nuts and three kinds of bread, followed by the panna cottas. Then the cake, and coffee and sweets. And at midnight, chorizo tamales served with scrambled eggs, waffle sticks with chicken fingers and spicy maple butter, candied bacon strips, sausage biscuit sandwiches, and vanilla Greek yogurt parfaits with granola and berries on the "breakfast" buffet, plus cheeseburger sliders, mini Chicago hot dogs, little Chinese take-out containers of pork fried rice and spicy sesame noodles, a macaroni-and-cheese bar, and little stuffed pizzas on the "snack food" buffet. There will also be tiny four-ounce milk bottles filled with either vanilla malted milk shakes, root beer floats made with hard root beer, Bloody Marys, or mimosas.

CHOCOLATE TRUFFLES 6 tablespoons chilled butter ( ¾ stick, 3 ounces) 12-ounce package semi-sweet chocolate chips (two cups—I used Ghirardelli’s) ½ cup firmly packed powdered sugar (confectioner’s sugar) 6 egg yolks 1 Tablespoon rum, brandy, flavored brandy, or vanilla extract   Put an inch or so of water in the bottom half of a double boiler and heat it to a gentle boil. Cut the butter in chunks and place them in the top half of the double boiler. Add the chips and then the powdered sugar and set the top half over the bottom half. Put on the cover and let everything melt while you…   Beat the egg yolks in a small bowl with a whisk. Whisk until they’re thoroughly combined, but stop before they get fluffy or lighter in color.   Stir the chocolate until it’s completely melted. It will be thick, almost like fudge. Remove the top half of the double boiler and set it on a cold burner.   Stir several spoonfuls of beaten egg yolk into the chocolate mixture. When that’s incorporated, stir in several more spoonfuls. Keep adding egg yolk in small amounts, stirring constantly, until all the egg yolks have been incorporated and the chocolate mixture is smooth and glossy.   Stir in the rum, brandy, or vanilla. Put the lid back on the top of the double boiler and refrigerate the chocolate mixture for 3 hours. To Decorate Truffles: finely chopped nuts powdered (confectioner’s) sugar chocolate sprinkles shaved chocolate cocoa powder finely shredded coconut   Warning: This next step is fairly messy. If you like, wear disposable plastic food-server gloves. You can also lightly grease your hands, or spray them with Pam or other non-stick cooking spray so the chocolate won’t stick to your fingers.   Form small balls of chilled chocolate with your hands and roll them in bowls of the above ingredients.

FAT-BURNING BREAKFAST MENUS Fat-Burning Breakfast 1 HEARTY OMELET 2 whole eggs, or 1 egg with 2 egg whites 1 ounce shredded cheese 1/4 cup chopped tomatoes and onions Cook in 1 tablespoon olive oil Carb options: 1 slice whole-wheat toast or English muffin General options: Replace chopped tomatoes and onions with 1 grilled tomato Replace chopped tomatoes and onions with 1/2 avocado Replace cheese with 1 slice ham or 1 sausage Replace cheese with 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 2 *SALMON BREAKFAST SOUFFLÉ Carb options: 1/2 cup berries or apple slices, or 1/2 cup oatmeal, or 1/2 cup high-fiber cereal Fat-Burning Breakfast 3 OMEGA-3 FISH BREAKFAST 4–6 ounces fish (cod, salmon, tuna, trout, or tilapia), grilled, baked, or sautéed 1 tablespoon olive oil 1 cup fresh vegetables (such as mushrooms, broccoli, bell peppers, or onions) 1 cup whole-fat or 2% cottage cheese Carb options: 1 apple or 1 cup cantaloupe slices, or 1/2 cup rice Fat-Burning Breakfast 4 GREEK YOGURT DELIGHT 1 cup whole-fat or 2% Greek yogurt, topped with cinnamon and 1/4 cup raw, unsalted nuts (almonds, walnuts, cashews, macadamias, or pecans) Carb options: 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) or 1/2 cup cooked steel-cut or 5-minute oatmeal Fat-Burning Breakfast 5 VEGGIE-EGG SCRAMBLE 2 eggs with 1 tablespoon butter or olive oil, scrambled with tomato, zucchini, onion, and green pepper Carb options: 1 slice whole-wheat toast or 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) General options: Choose other vegetables, such as mushrooms, spinach, or kale Add 1 tablespoon butter for toast Fat-Burning Breakfast 6 TRADITIONAL EGGS 2 eggs scrambled or pan-fried in 1 tablespoon olive oil 1 slice lean deli ham or Canadian bacon 1/2 sliced avocado Carb options: 1 slice whole-wheat toast, 1/2 English muffin, 1/2 cup cooked quinoa, or 1/2 cup long-grain brown rice General options: Replace avocado with sliced tomatoes Replace avocado with roasted sweet potato Add 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 7 *STEVE’S EASY EGG WHITE SOUFFLÉ 5 roasted asparagus spears 1/2 sliced tomato Carb options: 1 slice toast or 1/2 English muffin

But every once in a great while, the pull of her heritage would hit her, and Grand-mere would cook something real. I could never figure out what it was that triggered her, but I would come home from school to a glorious aroma. An Apfel-strudel, with paper-thin pastry wrapped around chunks of apples and nuts and raisins. The thick smoked pork chops called Kasseler ribs, braised in apple cider and served with caraway-laced sauerkraut. A rich baked dish with sausages, duck, and white beans. And hoppel poppel. A traditional German recipe handed down from her mother. I haven't even thought of it in years. But when my mom left, it was the only thing I could think to do for Joe, who was confused and heartbroken, and it was my best way to try to get something in him that didn't come in a cardboard container. I never got to learn at her knee the way many granddaughters learn to cook; she never shared the few recipes that were part of my ancestry. But hoppel poppel is fly by the seat of your pants, it doesn't need a recipe; it's a mess, just like me. It's just what the soul needs. I grab an onion, and chop half of it. I cut up the cold cooked potatoes into chunks. I pull one of my giant hot dogs out, and cut it into thick coins. Grand-mere used ham, but Joe loved it with hot dogs, and I do too. Plus I don't have ham. I whisk six eggs in a bowl, and put some butter on to melt. The onions and potatoes go in, and while they are cooking, I grate a pile of Swiss cheese, nicking my knuckle, but catching myself before I bleed into my breakfast. By the time I get a Band-Aid on it, the onions have begun to burn a little, but I don't care. I dump in the hot dogs and hear them sizzle, turning down the heat so that I don't continue to char the onions. When the hot dogs are spitting and getting a little browned, I add the eggs and stir up the whole mess like a scramble. When the eggs are pretty much set, I sprinkle the cheese over the top and take it off the heat, letting the cheese melt while I pop three slices of bread in the toaster. When the toast is done, I butter it, and eat the whole mess on the counter, using the crispy buttered toast to scoop chunk of egg, potato, and hot dog into my mouth, strings of cheese hanging down my chin. Even with the burnt onions, and having overcooked the eggs to rubbery bits, it is exactly what I need.

It's basty!" "There's definitely a soup underneath the crust. I see carrots. Gingko nuts. Mushrooms. And... Shark fin! Simmered until it's falling apart!" Aah! It's all too much! I-I don't care if I burn my mouth... I want to dive in right now! Mm! Mmmm! UWAAAAH! "Incredible! The shark fin melts into a soft wave of warm umami goodness on the tongue... ...with the crispy piecrust providing a delectably crunchy contrast!" "Mmm... this piecrust shows all the signs of the swordsmanship he stole from Eishi Tsukasa too." Instead of melting warm butter to mix into the flour, he grated cold butter into granules and blended them... ... to form small lumps that then became airy layers during the baking, making the crust crispier and lighter. A light, airy crust like that soaks up the broth, making it the perfect complement to this dish! "Judge Ohizumi, what's that "basty" thing you were talking about?" "It's a dish in a certain style of cooking that's preserved for centuries in Nagasaki- Shippoku cuisine." "Shippoku cuisine?" Centuries ago, when Japan was still closed off from the rest of the world, only the island of Dejima in Nagasaki was permitted to trade with the West. There, a new style of cooking that fused Japanese, Chinese and Western foods was born- Shippoku cuisine! One of its signature dishes is Basty, which is a soup covered with a lattice piecrust. *It's widely assumed that Basty originated from the Portuguese word "Pasta."* "Shippoku cuisine is already a hybrid of many vastly different cooking styles, making it a perfect choice for this theme!" "The lattice piecrust is French. Under it is a wonderfully savory Chinese shark fin soup. And the soup's rich chicken broth and the vegetables in it have all been thoroughly infused with powerfully aromatic spices... ... using distinctively Indian spice blends and techniques!" "Hm? Wait a minute. There's more than just shark fin and vegetables in this soup. This looks just like an Italian ravioli! I wonder what's in it? ?!" "Holy crap, look at it stretch!" "What is that?! Mozzarella?! A mochi pouch?!" "Nope! Neither! That's Dondurma. Or as some people call it... ... Turkish ice cream. A major ingredient in Dondurma is salep, a flour made from the root of certain orchids. It gives the dish a thick, sticky texture. The moist chewiness of ravioli pasta melds together with the sticky gumminess of the Dondurma... ... making for an addictively thick and chewy texture!

ELEANOR OLSON’S OATMEAL COOKIES Preheat oven to 350 degrees F., rack in the middle position. 1 cup (2 sticks, 8 ounces, ½ pound) salted butter, softened 1 cup brown sugar (pack it down in the cup when you measure it) 1 cup white (granulated) sugar 2 eggs, beaten (just whip them up in a glass with a fork) 1 teaspoon vanilla extract 1 teaspoon salt 1 teaspoon baking soda 1 and ½ cups flour (pack it down in the cup when you measure it) 3 cups quick-cooking oatmeal (I used Quaker Quick 1-Minute) ½ cup chopped nuts (optional) (Eleanor used walnuts) ½ cup raisins or another small, fairly soft sweet treat (optional) Hannah’s 1st Note: The optional fruit or sweet treats are raisins, any dried fruit chopped into pieces, small bites of fruit like pineapple or apple, or small soft candies like M&M’s, Milk Duds, chocolate chips, butterscotch chips, or any other flavored chips. Lisa and I even used Sugar Babies once—they’re chocolate-covered caramel nuggets—and everyone was crazy about them. You can also use larger candies if you push one in the center of each cookie. Here, as in so many recipes, you are only limited by the selection your store has to offer and your own imagination. Hannah’s 2nd Note: These cookies are very quick and easy to make with an electric mixer. Of course you can also mix them by hand. Mix the softened butter, brown sugar, and white sugar in the bowl of an electric mixer. Beat on HIGH speed until they’re light and fluffy. Add the beaten eggs and mix them in on MEDIUM speed. Turn the mixer down to LOW speed and add the vanilla extract, the salt, and the baking soda. Mix well. Add the flour in half-cup increments, beating on MEDIUM speed after each addition. With the mixer on LOW speed, add the oatmeal. Then add the optional nuts, and/or the optional fruit or sweet treat. Scrape down the sides of the bowl, take the bowl out of the mixer, and give the cookie dough a final stir by hand. Let it sit, uncovered, on the counter while you prepare your cookie sheets. Spray your cookie sheets with Pam or another nonstick cooking spray. Alternatively, you can line them with parchment paper and spray that lightly with cooking spray. Get out a tablespoon from your silverware drawer. Wet it under the faucet so that the dough won’t stick to it, and scoop up a rounded Tablespoon of dough. Drop it in mounds on the cookie sheet, 12 mounds to a standard-size sheet. Bake Eleanor Olson’s Oatmeal Cookies at 350 degrees F. for 9 to 11 minutes, or until they’re nice and golden on top. (Mine took 10 minutes.) Yield: Approximately 3 dozen chewy, satisfying oatmeal cookies.

BUTTERSCOTCH BONANZA BARS Preheat oven to 350 degrees F., rack in the middle position.   ½ cup salted butter (1 stick, 4 ounces, ¼ pound) 2 cups light brown sugar*** (pack it down in the cup when you measure it) 2 teaspoons baking powder 1 teaspoon salt 1 teaspoon vanilla extract 2 beaten eggs (just whip them up in a glass with a fork) 1 and ½cups flour (scoop it up and level it off with a table knife) 1 cup chopped nuts (optional) 2 cups butterscotch chips (optional) ***- If all you have in the house is dark brown sugar and the roads are icy, it’s below zero, and you really don’t feel like driving to the store, don’t despair. Measure out one cup of dark brown sugar and mix it with one cup regular white granulated sugar. Now you’ve got light brown sugar, just what’s called for in Leslie’s recipe. And remember that you can always make any type of brown sugar by mixing molasses into white granulated sugar until it’s the right color. Hannah’s Note: Leslie says the nuts are optional, but she likes these cookie bars better with nuts. So do I, especially with walnuts. Bertie Straub wants hers with a cup of chopped pecans and 2 cups of butterscotch chips. Mother prefers these bars with 2 cups of semi-sweet chocolate chips and no nuts, Carrie likes them with 2 cups of mini chocolate chips and a cup of chopped pecans, and Lisa prefers to make them with 1 cup of chopped walnuts, 1 cup of white chocolate chips, and 1 cup of butterscotch chips. All this goes to show just how versatile Leslie’s recipe is. Try it first as it’s written with just the nuts. Then try any other versions that you think would be yummy. Grease and flour a 9-inch by 13-inch cake pan, or spray it with nonstick baking spray, the kind with flour added. Set it aside while you mix up the batter. Melt the butter in a small saucepan over low heat on the stovetop, or put it in the bottom of a microwave-safe, medium-sized mixing bowl and heat it for 1 minute in the microwave on HIGH. Add the light brown sugar to the mixing bowl with the melted butter and stir it in well. Mix in the baking powder and the salt. Make sure they’re thoroughly incorporated. Stir in the vanilla extract. Mix in the beaten eggs. Add the flour by half-cup increments, stirring in each increment before adding the next. Stir in the nuts, if you decided to use them. Mix in the butterscotch chips if you decided to use them, or any other chips you’ve chosen. Spoon the batter into the prepared cake pan and smooth out the top with a rubber spatula. Bake the Butterscotch Bonanza Bars at 350 degrees F. for 20 to 25 minutes. (Mine took 25 minutes.) When the bars are done, take them out of the oven and cool them completely in the pan on a cold stove burner or a wire rack. When the bars are cool, use a sharp knife to cut them into brownie-sized pieces. Yield: Approximately 40 bars, but that all depends on how large you cut the squares. You may not believe this, but Mother suggested that I make these cookie bars with semi-sweet chocolate chips and then frost them with chocolate fudge frosting. There are times when I think she’d frost a tuna sandwich with chocolate fudge frosting and actually enjoy eating it!

MONKEY BREAD   Preheat oven to 350 degrees F., rack in the middle position. 1 and ¼ cups white (granulated) sugar 1 and ½ teaspoons ground cinnamon 4 cans (7.5 ounce tube) unbaked refrigerated biscuits (I used Pillsbury) 1 cup chopped nuts of your choice (optional) 1 cup chocolate chips (optional) (that’s a 6-ounce size bag) ½ cup salted butter (1 stick, 4 ounces, ¼ pound) Hannah’s 1st Note: If you prefer, you can use 16.3 ounce tubes of Pillsbury Grands. If you do this, buy only 2 tubes. They are larger—you will use half a tube for each layer. Tony’s Note: If you use chocolate chips and/or nuts, place them between each biscuit layer. Spray the inside of a Bundt pan with Pam or another nonstick cooking spray. Set your prepared pan on a drip pan just in case the butter overflows. Then you won’t have to clean your oven. Mix the white sugar and cinnamon together in a mixing bowl. (I used a fork to mix it up so that the cinnamon was evenly distributed.) Open 1 can of biscuits at a time and break or cut them into quarters. You want bite-size pieces. Roll the pieces in the cinnamon and sugar mixture, and place them in the bottom of the Bundt pan. Sprinkle one-third of the chopped nuts and one-third of the chocolate chips on top of the layer, if you decided to use them. Open the second can of biscuits, quarter them, roll them in the cinnamon and sugar, and place them on top of the first layer. (If you used Pillsbury Grands, you’ll do this with the remainder of the first tube.) Sprinkle on half of the remaining nuts and chocolate chips, if you decided to use them. Repeat with the third can of biscuits (or the first half of the second tube of Grands). Sprinkle on the remainder of the nuts and chocolate chips, if you decided to use them. Repeat with the fourth can of biscuits (or the rest of the Grands) to make a top layer in your Bundt pan. Melt the butter and the remaining cinnamon and sugar mixture in a microwave safe bowl on HIGH for 45 seconds. Give it a final stir and pour it over the top of your Bundt pan. Bake your Monkey Bread at 350 degrees F. for 40 to 45 minutes, or until nice and golden on top. Take the Bundt pan out of the oven and let it cool on a cold burner or a wire rack for 10 minutes while you find a plate that will fit over the top of the Bundt pan. Using potholders or oven mitts invert the plate over the top of the Bundt pan and turn it upside down to unmold your delicious Monkey Bread. To serve, you can cut this into slices like Bundt cake, but it’s more fun to just let people pull off pieces with their fingers. Hannah’s 2nd Note: If you’d like to make Caramel Monkey Bread, use only ¾ cup of white sugar. Mix it with the cinnamon the way you’d do if it was the full amount of white sugar. At the very end when you melt the butter with the leftover cinnamon and sugar mixture, add ¾ cup of brown sugar to the bowl before you put it in the microwave. Pour that hot mixture over the top of your Bundt pan before baking and it will form a luscious caramel topping when you unmold your Monkey Bread. Hannah’s 3rd Note: I don’t know why this is called “Monkey Bread”. Norman thinks it has something to do with the old story about the monkey that couldn’t get his hand out of the hole in the tree because he wouldn’t let go of the nut he was holding in his fist. Mike thinks it’s because monkeys eat with their hands and you can pull this bread apart and eat it with your hands. Mother says it’s because monkeys are social animals and you can put this bread in the center of the table and everyone can sit around it and eat. Tracey says it’s because it’s a cute name. Bethie doesn’t care. She just wants to eat it.

Elimin8 Track Step-Down Schedule DAY FOOD TO ELIMINATE 1 All grains: Wheat, barley, rye, rice, quinoa, corn, etc. 2 Dairy products: Milk, yogurt, cheese, cream, etc., from cows, goats, or sheep 3 All added sweeteners: White and brown sugar, high-fructose corn syrup, maple syrup, honey, coconut sugar, agave nectar, etc. 4 Inflammatory oils: Corn, soybean, canola, sunflower, grapeseed, vegetable oil, etc. 5 Legumes: Lentils, black beans, pinto beans, white beans, soybeans, tofu, lima beans, chickpeas, peanuts, peanut butter, etc. 6 Nuts and seeds: Almonds, walnuts, pecans, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, nut and seed butters, etc. 7 Eggs, whites and yolks 8 Nightshades: Tomatoes, white and yellow potatoes, eggplant, all peppers, etc.

Fermented cod liver oil + vitamin-rich butter fat—2 capsules upon waking and before bed Vitamin D3—3,000–5,000 IU upon waking and before bed (6,000–10,000 IU per day), until you reach blood levels of 55 ng/mL. Short ice baths and/or cold showers—10 minutes each, upon waking and right before bed Brazil nuts—3 nuts upon waking, 3 nuts before bed (see important footnote).15

Putting all these changes into practice typically means eating more olive oil and avocados and nuts, cutting back on (but not necessarily eliminating) things like butter and lard, and reducing the omega-6-rich corn, soybean, and sunflower oils—while also looking for ways to increase high-omega-3 marine PUFAs from sources such as salmon and anchovies.[*12

she could sell in the café provisions she baked in her own time with a shelf life longer than pastries. When she thought of it there had been a rush of certainty she could do it, and a prickling of pride in having conceived a way to make money on her own. It would double at least what she was making now. Without Nicholas it might never had occurred to her. The other day he had stuck a label, which he had found in the junk drawer, on a plastic-wrapped loaf of banana bread. He wrote on the label with a marker, "From the Summer Kitchen Bakery." She had found the gesture adorable at the time and hugged him, but something about it had evidently started percolating in the recesses of her mind, and now she was lapping at the brew like someone tasting it for the first time and wondering how she had never before tasted such ambition. She was thinking of cellophane-packaged chocolate brownies and caramel blondies and orange-and-almond biscotti and pear and oat slices and butter shortbread and Belgian chocolate truffles, marmalades, chutney, relishes, and jellies beautified in jars with black-and-white gingham hats and black-and-white ribbon tied above skirted brims. She could even sell a muesli mix she had developed, full of organic cranberries and nuts and the zest of unwaxed lemons. And she wouldn't change Nicholas's label at all. A child's handwriting impressed that the goods were homemade. She would have his design printed professionally, in black and white, too, old world, like the summer kitchen itself.

Why, oh why, is it always the mother with the most allergic kid who is, herself, a nut? I mean, I get it, allergies are serious. Life-threatening, even. They're nothing to joke about. But when did this all happen? When did peanut butter become the grade-school equivalent of anthrax?

The best foods to aid rest are whole-grain carbohydrates, green leafy vegetables, cow's milk, soy milk, bananas, avocadoes, nuts, nut butters, seeds, and warm milk And, of course, the award-winning rest-inducing food: breast milk.

They walked past offerings displayed on trestle boards and tables... puddings, sliced beef, boiled eggs, paper scoops filled with pickles, olives, salted nuts, or hot green peas glistening with bacon fat. There were roasted potatoes wrapped in waxed paper, crisp slivers of fried fish, smoked oysters crusted with salt, and cones of hardbake sweetmeats or brandy balls. Just a few minutes earlier, Keir had been willing to overlook his hunger in favor of more important concerns. Now that he was surrounded by this profusion of food, however, his empty stomach informed him that nothing else would happen until it was filled. Merritt stopped at a stall featuring sandwiches, bread and butter, and cake. "Evenin', milady," the stallkeeper said with a respectful tip of his hat. "Mr. Gamp," she said warmly. "I've brought this gentleman to try the best ham sandwich in London." "Smoked Hampshire ham, that's the secret," the stallkeeper said proudly as he set out a pasteboard box. "That, and the missus bakes the bread herself. Barm-leavened, to make it soft and sweet.

Stuffed Peppers Fly-flee milishee 2 cups lamb or beef, chopped fine 1 tablespoon butter 2 medium onions, sliced 1⁄2 cup pine nuts Salt and pepper to taste 1⁄4 teaspoon cinnamon 3 tablespoons chopped parsley 12 green peppers 4 ripe tomatoes 1 teaspoon dried mint 2 cups water

If eating God-made food is new to you, don’t get overwhelmed. Take one step at a time. For example: replace your sodas with iced tea or sparkling mineral water, trade your burger and fries for a grilled chicken sandwich on whole-grain bread, or exchange your mid-afternoon sugary snack with half of an apple and a tablespoon of nut butter.

PROTOCOL #1: LONG-TERM AND SUSTAINED Fermented cod liver oil + vitamin-rich butter fat—2 capsules upon waking and before bed Vitamin D3—3,000–5,000 IU upon waking and before bed (6,000–10,000 IU per day), until you reach blood levels of 55 ng/mL. Short ice baths and/or cold showers—10 minutes each, upon waking and right before bed Brazil nuts—3 nuts upon waking, 3 nuts before bed (see important footnote).15 PROTOCOL #2: SHORT-TERM AND FUN “NITRO BOOST” 20–24 Hours Prior to Sex Eat at least 800 milligrams of cholesterol (example: four or more large whole eggs or egg yolks) within three hours of bedtime, the night before you want to have incredible sex. The Wolverine intro to this chapter was partially thanks to two ¾-pound rib-eye steaks the night before, but it’s easier to stomach hard-boiled eggs. Why before bed? Testosterone is derived from cholesterol, which is primarily produced at night during sleep (between midnight and 4:00–6:00 A.M.). Four Hours Prior to Sex 4 Brazil nuts 20 raw almonds 2 capsules of the above-mentioned fermented cod/butter combination

Brownie Bars Brownie Batter: 1 cup butter, softened 2 cups sugar  2 tsp. vanilla  4 eggs  ¾ cup cocoa  1 cup flour  ½ tsp. baking powder  ¼ tsp. salt  1 cup nuts (optional)  Preheat oven to 350 degrees. Grease 9 x 13 x 2-inch baking pan or two 8- or 9-inch square pans.  Place butter in large microwave-safe bowl. Microwave on 50% power for 90 seconds-2 minutes or until melted.  Use hand mixer and beat in sugar and vanilla.  Add eggs. Add remaining dry ingredients and incorporate until well mixed.  Stir in nuts, if desired.  Pour batter into prepared pan or pans. Bake 30-35 minutes for 13 x 9 pan or 20-22 minutes for 8- or 9-inch pans or until brownies begin to pull away from the sides of pan. Cool completely in pan on wire rack. Prepare and frost.  Frost the Brownie: 6 Tbsp. butter, softened  6 Tbsp. cocoa  2 Tbsp. light corn syrup or honey  1 tsp. vanilla  2 cups confectioners’ sugar  2-5 Tbsp. whole milk  Beat butter, cocoa, corn syrup and vanilla in a small bowl until blended.  Add powdered sugar and milk, beat to spreading consistency. Frost brownies and top with 1 cup of milk chocolate chips, if desired.  ENJOY!

We moved to Eugene, Oregon, a small college town in the Pacific Northwest. The city sits near the source of the Willamette River, which stretches 150 miles north, from the Calapooya Mountains outside of town to its mouth on the Columbia. Carving its way between mountains, the Cascade Range to the east and the Oregon Coast Range to the west, the river defines a fertile valley where tens of thousands of years ago a series of ice age floods surged southwest from Lake Missoula, traveling over eastern Washington and bringing with their floodwaters rich soil and volcanic rock that now shore up the layers of its earth, alluvial plains fit for a vast variety of agriculture. The town itself is coated in green, hugging the banks of the river and spreading out up into the rugged hills and pine forests of central Oregon. The seasons are mild, drizzly, and gray for most of the year but give way to a lush, unspoiled summer. It rains incessantly and yet I never knew an Oregonian to carry an umbrella. Eugenians are proud of the regional bounty and were passionate about incorporating local, seasonal, and organic ingredients well before it was back in vogue. Anglers are kept busy in fresh waters, fishing for wild chinook salmon in the spring and steelhead in the summer, and sweet Dungeness crab is abundant in the estuaries year-round. Local farmers gather every Saturday downtown to sell homegrown organic produce and honey, foraged mushrooms, and wild berries. The general demographic is of hippies who protest Whole Foods in favor of local co-ops, wear Birkenstocks, weave hair wraps to sell at outdoor markets, and make their own nut butter. They are men with birth names like Herb and River and women called Forest and Aurora.

may confer additional benefit compared to limiting yourself to one. Fermented foods: When adding foods to a culture of microorganisms, the sugar in the food can be transformed into lactic acid that encourages the growth of helpful bacteria in the gut. These can include miso, kombucha, kefir, yogurt, and sauerkraut. Leafy greens: They contain folate, a B vitamin that aids neurotransmitter function. Included here are arugula, watercress, spinach, Swiss chard, dandelion greens, and lettuce. How best to incorporate these suggested foods into a healthy diet? A Mediterranean diet is high in vegetables, fruits, legumes, beans, nuts, cereals, grains, fish, and unsaturated fats, along with olive oil as a substitute for butter.

The classification system is now called the NOVA system, and it divides food into four groups.1 The first is ‘unprocessed or minimally processed foods’ – foods found in nature like meat, fruit and vegetables, but also things like flour and pasta. Group 2 is ‘processed culinary ingredients’, including oils,‡ lard, butter, sugar, salt, vinegar, honey, starches – traditional foods that might well be prepared using industrial technologies. They’re not things we can survive on, because they tend to be nutrient-poor and energy-dense. But mix them with stuff from the first group, and you’ve got the basis of some delicious food. Group 3 is ‘processed food’, ready-made mixtures of groups 1 and 2, processed mainly for preservation: think tins of beans, salted nuts, smoked meat, canned fish, chunks of fruit in syrup and proper freshly made bread. And then we come to Group 4, ‘ultra-processed foods’. It’s long, perhaps the longest definition I’d ever read of a scientific category: ‘Formulations of ingredients, mostly of exclusive industrial use, made by a series of industrial processes, many requiring sophisticated equipment and technology.

All that preamble out of way, here’s what Big Dom eats. Keep in mind that he weighs roughly 100 kg (220 lbs), so scale as needed: Breakfast 4 eggs (cooked in a combo of butter and coconut oil) 1 can of sardines packed in olive oil (such as Wild Planet brand) ½ can oysters (Crown Prince brand. Note: Carbs on the label are from non-glycemic phytoplankton) Some asparagus or other vegetable TF: Both Dom and I travel with boxes of sardines, oysters, and bulk macadamia nuts. “Lunch” Instead of lunch, Dom will consume a lot of MCT throughout the day via Quest Nutrition MCT Oil Powder. He will also make a Thermos of coffee with a half stick of butter and 1 to 2 scoops of MCT powder, which he sips throughout the day, totaling about 3 cups of coffee. Dinner “One trick I’ve learned is that before dinner, which is my main meal of the day, I’ll have a bowl of soup, usually broccoli cream soup or cream of mushroom soup. I use concentrated coconut milk in place of the dairy cream. I thin it out [with a bit of water] so it’s not super dense in calories. After eating that, the amount of food that I want to consume is cut in half.” Dom’s dinner is always some kind of large salad, typically made up of: Mixed greens and spinach together Extra-virgin olive oil Artichokes Avocado MCT oil A little bit of Parmesan or feta cheese A moderate amount—about 50 g—of chicken, beef, or fish. He uses the fattiest versions he can get and increases the protein in the salad to 70 to 80 g if he had a workout that day. In addition to the salad, Dom will make some other vegetable like Brussels sprouts, asparagus, collard greens, etc., cooked in butter and coconut oil. He views vegetables as “fat delivery systems.

We all left exhausted, and I went home and baked. It's how I coped with stress. Something about shoving my hands in a good dough, baking off a fruit loaf with a delicate crumb, or producing a perfectly crunchy batch of chocolate cranberry biscotti simply brought me comfort. I opened the pocket doors and invited the fresh, salty air and the sound of crashing waves inside while I tested a new recipe for chocolate peanut butter muffins, made a loaf of Irish soda bread loaded with dried fruit, nuts, and orange zest, along with two dozen pecan sandies, and finished off with cranberry pistachio biscotti.

The following are all foods you should feel welcome to eat freely (unless, of course, you know they bother your stomach): Alliums (Onions, Leeks, Garlic, Scallions): This category of foods, in particular, is an excellent source of prebiotics and can be extremely nourishing to our bugs. If you thought certain foods were lacking in flavor, try sautéing what you think of as that “boring” vegetable or tofu with any member of this family and witness the makeover. Good-quality olive oil, sesame oil, or coconut oil can all help with the transformation of taste. *Beans, Legumes, and Pulses: This family of foods is one of the easiest ways to get a high amount of fiber in a small amount of food. You know how beans make some folks a little gassy? That’s a by-product of our bacterial buddies chowing down on that chili you just consumed for dinner. Don’t get stuck in a bean rut. Seek out your bean aisle or peruse the bulk bin at your local grocery store and see if you can try for three different types of beans each week. Great northern, anyone? Brightly Colored Fruits and Vegetables: Not only do these gems provide fiber, but they are also filled with polyphenols that increase diversity in the gut and offer anti-inflammatory compounds that are essential for disease prevention and healing. Please note that white and brown are colors in this category—hello, cauliflower, daikon radish, and mushrooms! Good fungi are particularly anti-inflammatory, rich in beta-glucans, and a good source of the immune-supportive vitamin D. Remember that variety is key here. Just because broccoli gets a special place in the world of superfoods doesn’t mean that you should eat only broccoli. Branch out: How about trying bok choy, napa cabbage, or an orange pepper? Include a spectrum of color on your plate and make sure that some of these vegetables are periodically eaten raw or lightly steamed, which may have greater benefits to your microbiome. Herbs and Spices: Not only incredibly rich in those anti-inflammatory polyphenols, this category of foods also has natural digestive-aid properties that can help improve the digestibility of certain foods like beans. They can also stimulate the production of bile, an essential part of our body’s mode of breaking down fat. Plus, they add pizzazz to any meal. Nuts, Seeds, and Their Respective Butters: This family of foods provides fiber, and it is also a good source of healthy and anti-inflammatory fats that help keep the digestive tract balanced and nourished. It’s time to step out of that almond rut and seek out new nutty experiences. Walnuts have been shown to confer excellent benefits on the microbiome because of their high omega-3 and polyphenol content. And if you haven’t tasted a buttery hemp seed, also rich in omega-3s and fantastic atop oatmeal, here’s your opportunity. Starchy Vegetables: These hearty vegetables are a great source of fiber and beneficial plant chemicals. When slightly cooled, they are also a source of something called resistant starch, which feeds the bacteria and enables them to create those fantabulous short-chain fatty acids. These include foods like potatoes, winter squash, and root vegetables like parsnips, beets, and rutabaga. When was the last time you munched on rutabaga? This might be your chance! Teas: This can be green, white, or black tea, all of which contain healthy anti-inflammatory compounds that are beneficial for our microbes and overall gut health. It can also be herbal tea, which is an easy way to add overall health-supportive nutrients to our diet without a lot of additional burden on our digestive system. Unprocessed Whole Grains: These are wonderful complex carbohydrates (meaning fiber-filled), which both nourish those gut bugs and have numerous vitamins and minerals that support our health. Branch out and try some new ones like millet, buckwheat, and amaranth. FOODS TO EAT IN MODERATION

through any structure without detection by his prey. He was a flawless assassin. It was just before five local time when Steven settled into the plush leather seating of the first-class compartment. The Deutsche Bahn Intercity Express, or ICE, was a high-speed train connecting major cities across Germany with other major European destinations. The trip to Frankfurt would take about four hours, giving him time to spend some rare personal time with his team. Slash was the first to find him. The men shook hands and sat down. Typically, these two longtime friends would chest bump in a hearty bro-mance sort of way, but it would be out of place for Europe. “Hey, buddy,” said Steven. “Switzerland is our new home away from home.” “It appears so, although the terrain isn’t that different from our place in Tennessee,” said Slash. “I see lots of fishin’ and huntin’ opportunities out there.” Slash grew up on his parents’ farm atop the Cumberland Plateau of Tennessee about halfway between Nashville and Knoxville. His parents were retired and spent their days farming while raising ducks, rabbits and some livestock. While other kids spent their free time on PlayStation, Slash grew up in the woods, learning survival skills. During his time with the SEAL Teams, he earned a reputation as an expert in close-quarters combat, especially using a variety of knives—hence the nickname Slash. “Beats the heck out of the desert, doesn’t it?” asked Steven. After his service ended, Slash tried a few different security outfits like Blackwater, protecting the Saudi royal family or standing guard outside some safe house in Oman. “I’m not saying the desert won’t call us back someday, but I’ll take the Swiss cheese and German chocolate over shawarma and falafel every friggin’ day!” “Hell yeah,” said Slash. “When are you comin’ down for some ham and beans, along with some butter-soaked cornbread? My folks really wanna meet you.” “I need to, buddy,” replied Steven. “This summer will be nuts for me. Hey, when does deer hunting season open?” “Late September for crossbow and around Thanksgiving otherwise,” replied Slash. Before the guys could set a date, their partners Paul Hittle and Raymond Bower approached their seats. Hittle, code name Bugs, was a former medic with Army Special Forces who left the Green Berets for a well-paying job with DynCorp. DynCorp was a private

Eugenians are proud of the regional bounty and were passionate about incorporating local, seasonal, and organic ingredients well before it was back in vogue. Anglers are kept busy in fresh waters, fishing for wild chinook salmon in the spring and steelhead in the summer, and sweet Dungeness crab is abundant in the estuaries year-round. Local farmers gather every Saturday downtown to sell homegrown organic produce and honey, foraged mushrooms, and wild berries. The general demographic is of hippies who protest Whole Foods in favor of local co-ops, wear Birkenstocks, weave hair wraps to sell at outdoor markets, and make their own nut butter. They are men with birth names like Herb and River and women called Forest and Aurora.

But Anita Roddick had a different take on that. In 1976, before the words to say it had been found, she set out to create a business that was socially and environmentally regenerative by design. Opening The Body Shop in the British seaside town of Brighton, she sold natural plant-based cosmetics (never tested on animals) in refillable bottles and recycled boxes (why throw away when you can use again?) while paying a fair price to the communities worldwide that supplied cocoa butter, brazil nut oil and dried herbs. As production expanded, the business began to recycle its wastewater for using in its products and was an early investor in wind power. Meanwhile, company profits went to The Body Shop Foundation, which gave them to social and environmental causes. In all, a pretty generous enterprise. Roddick’s motivation? ‘I want to work for a company that contributes to and is part of the community,’ she later explained. ‘If I can’t do something for the public good, what the hell am I doing?’47 Such a values-driven mission is what the analyst Marjorie Kelly calls a company’s ‘living purpose’—turning on its head the neoliberal script that the business of business is simply business. Roddick proved that business can be far more than that, by embedding benevolent values and a regenerative intent at the company’s birth. ‘We dedicated the Articles of Association and Memoranda—which in England is the legal definition of the purpose of your company—to human rights advocacy and social and environmental change,’ she explained in 2005, ‘so everything the company did had that as its canopy.’48 Today’s most innovative enterprises are inspired by the same idea: that the business of business is to contribute to a thriving world. And the growing family of enterprise structures that are intentionally distributive by design—including cooperatives, not-for-profits, community interest companies, and benefit corporations—can be regenerative by design too.49 By explicitly making a regenerative commitment in their corporate by-laws and enshrining it in their governance, they can safeguard a ‘living purpose’ through times of leadership change and protect it from mission creep. Indeed the most profound act of corporate responsibility for any company today is to rewrite its corporate by-laws, or articles of association, in order to redefine itself with a living purpose, rooted in regenerative and distributive design, and then to live and work by it.

SOME PASTRY TERMS Chef de pâtissier: pastry chef Gâteau: rich, elaborate sponge cake that can be molded into shapes, typically containing layers of crème, fruit, or nuts Pâtisserie(s): pastry/pastries Brioche(s): a soft, rich bread with a high egg and butter content Pain aux raisins: a flaky pastry filled with raisins and custard Chaussons aux pommes: French apple turnovers Pâte à choux: a light, buttery puff pastry dough Éclair: oblong desserts made of choux pastry filled with cream and topped with icing (often chocolate) Tarte au citron: lemon tart Macaron: a meringue-based confectionary sandwich filled with various flavored ganache, creams, or jams Croquembouche: a cone-shaped tower of confection created out of caramel-dipped, cream-filled pastry puffs and swathed in spun sugar threads, often served at French weddings or on special occasions Saint-Honoré: a dessert named for the patron saint of bakers and pastry chefs Pâte feuilletée: a light, flaky puff pastry Vanilla crème pâtissière: vanilla pastry cream Hazelnut crème chiboust: a pastry cream lightened with Italian meringue Paris-brest: a wheel-shaped dessert made of pâte à choux and filled with praline cream. Created in 1910 by chef Louis Durand to commemorate the Paris-Brest, a bicycle race.

Good Fats These traditional fats can handle the heat involved in processing or cooking. Olive oil Peanut oil Butter (Yes, butter!) Macadamia nut oil Coconut oil Animal fats (lard, tallow) Palm oil Any artisanally produced unrefined oil Bad Fats These industrial-era fats cannot handle the heat involved in processing or cooking. Canola oil Soy oil Sunflower oil Cottonseed oil Corn oil Grapeseed oil Safflower oil Non-butter spreads (including margarine) and the so-called trans-free spreads

GRAHAM CRACKER CAKE Preheat oven to 350 degrees F., rack in the middle position. ½ cup salted butter, softened (1 stick, 4 ounces, ¼ pound) ¾ cup white (granulated) sugar 1 teaspoon vanilla extract 2 large eggs 2 teaspoons baking powder ¼ teaspoon salt 2 and ¼ cups graham cracker crumbs 1 cup whole milk 1 cup chopped nuts (measure after chopping—I used walnuts)   8 and ¾ ounce can crushed pineapple WITH juice ¼ cup white (granulated) sugar Hannah’s Note: You can either crush your own graham cracker crumbs by placing graham crackers in a bag and rolling the bag with a rolling pin, crushing them in the food processor by using the steel blade, or you can buy ready-made graham cracker crumbs at the store. Spray a 9-inch square baking pan with Pam or another nonstick cooking spray and sprinkle the inside with flour. Shake out excess flour. You may also use Pam spray for baking, which contains a coating of flour. Both will work well. In an electric mixer, cream the butter and the sugar, adding the sugar gradually with the mixer on MEDIUM speed. Add the vanilla extract and mix it in thoroughly. Beat in the eggs, one at a time, incorporating the first egg before you add the second. Add the baking powder and the salt, beating until

I now eat four Brazil nuts and one tablespoon of almond butter first thing upon waking.

similar principles apply for healthy eating. Focus on quality sources of animal protein (local, pasture-raised or organic sources of meat, fowl, fish, and eggs), an assortment of colorful vegetables and fresh fruits, and healthy sources of fat (animal fats, avocados, butter, coconut products, nuts and seeds, olives and olive oil).

When it comes to fats, embrace olive oil. That's where you start. You can use butter when its flavor or luxury is really going to matter to you. Use peanut oil or grape seed oil for stir-frying (or any frying), use dark sesame or nut oil for extra flavor, and you really don't much else. --Don't worry too much about quantity. Don't start drinking oil, or eating fried food daily; but using oil for dressing or cooking is not a big deal, provided you are not eating many refined carbohydrates or animal products.

The book’s an attractive nuisance,” Lacey replied, absolutely discounting reason. “These kids are being systematically conditioned to crave pulverized nut spreads. Like brainwashing. Extra-crunchy brainwashing. The school is colluding with Big Peanut Butter, I just know it. I sense Jif’s sticky fingerprints all over this story.” Fortunately,

Almonds/Almond Butter Almonds are our oldest cultivated nut and one of the great foods of all time. And to think, not so long ago they were avoided by “health-conscious

The thing about major food manufacturers that you hardly ever hear is that they do already sell bona fide healthy products. Just not very many of them. Kraft’s Planters brand and Pepsi’s Frito-Lay division make bags and tins of nuts; ConAgra sells David’s sunflower seeds; Smucker’s makes peanut butter that’s nothing more than peanuts and salt; General Mills’s Cascadian Farms brand offers an array of frozen fruits and vegetables, as does Pinnacle Foods’s Bird’s Eye brand.

TRUMAN’S HERITAGE FUDGE RECIPE   12 ounce bag semi-sweet chocolate chips 1 ounce square unsweetened chocolate 1 can sweetened and condensed milk 1 teaspoon real vanilla 1 cup chopped nuts (optional) ½ cup chopped tiny marshmallows    In a saucepan over low/medium heat, melt together chocolate and condensed milk. When completely melted together, add vanilla and then nuts and marshmallows. Pour into a buttered square pan and chill for two hours.   This can be done in the microwave, too.

Of course making berry ice cream or at least a berry-banana mix is even healthier. My favorite is chocolate. To make it, blend dark, sweet cherries or strawberries mixed with a tablespoon of cocoa power, a splash of a milk of your choice (more if you want a milkshake), a capful of vanilla extract, and some pitted dates. If you didn’t yet get your nuts for the day, you can add some almond butter. Either way, you get an instant, decadent, chocolate dessert so nutritious that the more you eat, the healthier you are. Let me repeat that: The more you eat, the healthier you are. That’s my kind of ice cream!

you buy packaged grain products, anything labeled on the front with words like “multigrain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” is usually not a whole-grain product. They’re trying to distract you from the fact that they’re using refined grains. Here, color may not help. Ingredients like “raisin juice concentrate” are used to darken white bread to make it look healthier. Even if the first word in the ingredients list is “whole,” the rest of the ingredients could be junk. I suggest using the Five-to-One Rule. When buying healthier, whole-grain products, look at the Nutrition Facts label on the package and see if the ratio of grams of carbohydrates to grams of dietary fiber is five or less (see figure 7). For example, let’s see if 100 percent whole-wheat Wonder Bread passes the test: Per serving, the package lists 30 grams of carbohydrates and 3 grams of fiber. Thirty divided by 3 is 10. Well, 10 is more than 5, so the 100 percent whole-wheat Wonder Bread goes back on the shelf even though, technically, it’s a whole-grain product. Compare that to Ezekiel bread, a sprouted-grain bread based on a biblical verse. It has 15 grams of carbohydrates and 3 grams of fiber, and, just like that, passes the test. So do Ezekiel english muffins, which taste great with fruit-only jam and nut butter. Though the science on the potential benefits of sprouted grains is still in its infancy, available data look promising.

He had a satisfying wholeness about him, American good looks like a baseball player's- level shoulders, a pale shock of hair. A good mind and ethical nature: little gave him more pleasure than learning laws and governance- "It shows you the shape of your society." But what drew the deepest sliver of her self toward him, was the weakness in his chin, his slightly disoriented air, like an injury he allowed only Avis to see. Brian was the opposite of her mother. There wasn't a whiff of mystery about him: he was solid, entirely himself. Avis still cooked in those days and she invited him to her minuscule studio. She set a hibachi up on the fire escape and grilled him a marbled, crimson rib-eye, crusty with salt and pepper, its interior brilliant with juices. Some garlicky green beans with pine nuts, rich red wine, mushrooms and onions sautéed in a nut-brown butter. She'd intuited his indifference to chocolate, so dessert was a velvety vanilla bean cake with a toasted almond frosting.

I know I briefly mentioned them previously, but these are some of my favorite go-to snack ideas: 1. Quality beef jerky 2. Hard boiled eggs 3. Veggie sticks 4. Tuna and veggies 5. Almond butter and apple 6.   Nut mixes (be sure to practice portion control) 7. Chicken breast 8. Cubed sweet potato with spices 9.   Canned pumpkin, vanilla protein powder, sliced almonds, chia seeds, and cinnamon (this is lower fat but stays pretty low-carb too, thanks to the pumpkin)

Cruciferous vegetables Examples: broccoli, cabbage, cauliflower Servings: 1 Size: ½ cup Greens Examples: kale, spinach Swiss chard Servings: 2 Size: 1 cup raw, ½ cup cooked Other vegetables Examples: beets, peppers, carrots Servings: 2 Size: 1 cup leafy, ½ cup non-leafy, ½ cup juice Beans Examples: black beans, kidney beans, lentils Servings: 3 Size: ¼ cup dip, ½ cup cooked, 1 cup fresh Berries Examples: grapes, raisins, cherries Servings: 1 Size: ¼ dried, ½ cup fresh or frozen Other fruit Examples: apples, avocados, bananas Servings: 3 Size: 1 cup fruit, 1 medium, ¼ cup dried Flaxseeds Servings: 1 Size: 1 tbsp Nuts and seeds Examples: peanut butter, whole almonds, sunflower seeds Servings: 1 Size: ¼ cup or 2 tbsp butter Spices Examples: turmeric Servings: 1 Size: ¼ tsp Whole grains Examples: rice, quinoa, bread Servings: 3 Size: ½ cup cooked, 1 slice of bread Water Servings: 5 Size: 12 oz. Daily

Consume in unlimited quantities Vegetables (except potatoes and corn)—including mushrooms, herbs, squash Raw nuts and seeds—almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry roasted); sunflower seeds, pumpkin seeds, sesame seeds; nut meals Oils—extra-virgin olive, avocado, walnut, coconut, cocoa butter, flaxseed, macadamia, sesame Meats and eggs—preferably free-range and organic chicken, turkey, beef, pork; buffalo; ostrich; wild game; fish; shellfish; eggs (including yolks) Cheese Non-sugary condiments—mustards, horseradish, tapenades, salsa, mayonnaise, vinegars (white, red wine, apple cider, balsamic), Worcestershire sauce, soy sauce, chili or pepper sauces Others: flaxseed (ground), avocados, olives, coconut, spices, cocoa (unsweetened) or cacao

Lots: Young, fatty, oily fish—herring, wild salmon, sardines, and trout from the coldest waters. Eggs. Mammal meat, especially fatty meats from grass-fed or wild animals. Cheese, cream, butter, macadamia nuts, olive and coconut oils.

Dr. FUHRMAN’S NUTRIENT DENSITY SCORES Kale 100 Watercress 100 Collards 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Asparagus 36 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates/pomegranate juice 30 Carrots/carrot juice 30 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia (avg) 25 Red grapes 24 Cherries 21 Tofu 20 Lentils 14 Cantaloupe 12 Beans (all varieties) 11 Plums 11 Walnuts 10 Iceberg lettuce 10 Pistachio nuts 9 Cucumbers 9 Green peas 7 Almonds 7 Cashews 6 Avocados 6 Apples 5 Peanut butter 5 Corn 4 Bananas 3 Oatmeal 3 Salmon 2 White potato 2 Skim milk 2 Whole-wheat bread 2 Olive oil 2 White bread 1 Chicken breast 1 Eggs 1 White pasta 1 Ground beef (85 percent lean)–4 Low-fat cheddar cheese–6 Potato chips–9 Cola–10