Author Archives: Kimberly Crocker

Fall Cooking Classes

Welcome Back to the Grand Opening of the Fall Eat Know How Cooking Class. The kitchen has gone through a complete tear down and  remodeled to accommodate the many students who enjoy learning about the Mediterranean Diet. Work stations have been expanded and the kitchen meets the standards for promoting Food Safety. What is not seen is all the updates behind the walls that make the kitchen OSHA ready. As usual, each class will focus on a particular group of food and there will continue to be something EXTRA in each class to encourage the “Stay at the Table” motto.

Morning Classes will be held on Wednesdays from 10:30 am – 1:00 pm        Evening Classes will be held on Thursdays from 6:30 – 7:00 pm

October 16 am class  & October 17 pm class  You are invited to a Food tasting, New to you foods that you may enjoy pairing with traditional Mediterranean flavored meals. Tasty dishes to enjoy as you gather together to enjoy the reopening of the New Eat Know How Kitchen! Don’t Miss this Opportunity to socialize, enjoy a meal and see some of the new foods that you can enjoy! FREE

RSVP 513-222-3118

October 23 am class & October 24 pm class.  Olive Oil Field Trip.  Time to experience the foundation of the Mediterranean Lifestyle, the principle fat extra virgin olive oil is dipped, sipped and appreciated by itself or infused with spices. Education on this key staple that’s utilized from Egypt to Portugal will help you to appreciate and enjoy the many health benefits of EVOO. $15.00

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Fish Delight! Learn how to make tasty meals that will have you asking for more seafood!

November 6 am class  & November 7  pm class Our last fish class turned heads as we paired shellfish to wine! Learn about how this low calorie, healthy protein can add years to life. SURE to be enjoyed, this class will focus on the variety of ways to choose and prepare a tasty dish that will have you switching to the other “white meat”! $30.00

Cannelloni is an exquisite additive to any Holiday dinner. Learn how to produce the perfectly moist and tasty dish!

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November 20 am class  & 21 pm class.  Cannelloni  and Tuscan Lasagna.  Making the perfectly moist Cannelloni or Tuscan Lasagna is a common question! Once practiced both will be a wonderful addition to any Holiday dinner. A dish for anyone to enjoy whether for the meat lover or vegetarian. $35.00

RSVP 513-222-3118

December 4 am class & 5 pm class.  Calzone (pizza pie) and Panzarotti. Entering the winter months and seeking a unique and tasty dish? Learn how the secret to making the “pizza pie” dough that can be utilized for oven baked pizza pie or deep fried vegetable filled savory panzarotti. $35.00

Wine pairing and tasting just in time for your holiday planning!

December 11 am class & 12 pm class.  Wine Tasting and Pairing . Just in time for the holidays, attend the very popular wine tasting and pairing of appetizers. All you need to know in time for making your holiday parties memorable! $40.00

RSVP 513-222-3118

Gluten Free Flour Substitutes

Many other starches can be used in place of wheat to produce delicious pastries: bars, cakes, cookies, pancakes, pizzas etc…

Gluten Free recipes are designed for those who suffer from Celiac Disease or those with Gluten Sensitivity.  Celiac Disease is diagnosed in young children with a wheat allergy. However, there seems to be an onset of Gluten Sensitivity in adults. While research has not been able to show how or why this sensitivity gets it’s start, the individuals who put themselves on a gluten free diet have noticed great improvement.

The following combination of starches produce the texture desired in cakes, cookies, pancakes,  pizzas, and other favored pastries.

A basic Gluten Free recipe for a 2 cup flour substitute can be used for cookies, bars and smaller baked treats.

  • 1 pound white rice flour
  • 1/2 tapioca flour
  • Whisk the two ingredients together

Another recipe that can be made in advance and conserved in a tightly sealed container.

  • Pour 6 cups (720 g) of brown rice flour into a large bowl. Brown rice flour is a whole-grain flour, which is less processed than other types of flour.

You can find rice flour in the baking aisle of most health food stores or large supermarkets. If you are looking to save money, opt for white rice flour. You can find it for a low price at ethnic grocery stores.

  • Add 2 cups (384 g) of potato starch to the bowl. Do not use potato flour. Potato starch thickens and adds moisture to baked goods.
    • You can substitute the potato starch with corn starch. The potato starch handles higher temperatures, so it is better for making baked goods, roux and breading. If you do substitute corn starch, you will need to add 1/3 cup (64 g) more of corn starch because it is lighter than the potato starch.
  • Pour 1 cup (120 g) of tapioca flour or starch. This is also useful as a thickener in the recipe.
  • Add 2 tbsp. (24 g) of xanthan gum. This is a binding agent that is commonly used in gluten-free baking. You will not need to add the xanthan or guar gum to recipes, if it is in your all-purpose flour.
  • Use a whisk to mix the flour. Pour it into a sifter to mix it more fully and break up clumps. This gluten-free flour mixture makes a very large batch. It can be made using the same ratios of 6 to 2 to 1, but in smaller amounts, with just a dash of xanthan gum.
  • Sift your gluten-free flour again before using it. The ingredients can settle, creating pockets of 1 ingredient or another.
  • Store your all-purpose gluten-free flour in a tightly-sealed tin. If you think you have made more than you think you can use, store the extra in a sealed container in the fridge. Bring it to room temperature before using.

Use the following other flours as a partial substitute for the rice flour:

    1. Substitute a cup of the brown rice flour with sweet rice flour, if it is available. Although it is best in small amounts because it is sweet, it is a good addition to baked goods and pizza crusts.
    2. Substitute 1 to 2 parts of brown rice flour with sorghum flour to add extra protein. Sorghum is a common cereal in South Asia, Africa and Central America. It is available in specialty food stores or on the Internet.
    3. Substitute 1 to 2 parts of brown rice flour with coconut flour for use with chocolate baked goods. The slightly nutty flavor is complimentary to chocolate.
    4. Substitute 1 to 2 parts of buckwheat flour for brown rice flour for pancakes, waffles and muffins.
    5. Substitute 1 to 2 parts of teff flour for brown rice flour for baked goods. It adds moistness and a sweet, nutty flavor to gluten- free recipes. Teff is a kind of grass that is grown in the highlands of Northern Africa.
    6. Add almond meal made with ground almonds to pastry crusts or other baked goods.

Defined Disease:

Celiac Disease is defined as: a hereditary digestive disorder involving intolerance to gluten, usually occurring in young children, characterized by marked abdominal distention, malnutrition, wasting, and the passage of large, fatty, malodorous stools.

Gluten Sensitivity is defined as: symptoms of diarrhea, constipation, bloating, abdominal pain, fatigue, walking in a fog. Swollen: arms, hands, legs, feet, eczema.

Thank You  Wiki How for your Gluten Free Flour  Recipe!

References:
WIKI HOW http://www.wikihow.com/Make-an-All-Purpose-Gluten-Free-Flour
More GLUTEN FREE RECIPES at YUMMLY: http://www.yummly.com/recipes/gluten-free-baking-powder
http://dictionary.reference.com/browse/celiac+disease?s=t

Garden Fresh Homemade Crackers

Garden Fresh Homemade Crackers

Bring your herbs from the garden into your kitchen by adding them to homemade crackers. Tasty enough to enjoy by themselves or with a side of hummus.

  • 1 1/4 cups whole wheat flour
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • 3 Tbs. plain nonfat Greek yogurt
  • 1 Tbs. olive oil
  • 1 Tbs. unsweetened applesauce
  • 3 Tbs. water
  • Optional salt for topping
  • In a separate bowl combine: of 2 teaspoons of chopped Rosemary, 1 teaspoon Oregano, 1 teaspoon grated Parmesan Cheese, 1/2 teaspoon large Sea Salt. Can also make crackers with cracked Black Pepper and Sesame Seeds.

DIRECTIONS:

  1. Combine flour, baking powder, and salt in a mixing bowl.
  2. Cut in yogurt one tablespoon at a time until the mixture looks crumbly.
  3. Add oil and mix well.
  4. Add applesauce.
  5. Add water one tablespoon at a time until a ball of firm dough forms. You might need a little more or less water.
  6. Preheat oven to 400ºF.
  7. Knead dough for about 5 minutes.
  8. Roll dough on flat surface until it’s 1/16″ thick.
  9. With your fingers sprinkle herb mixture over rolled out dough, next lightly press with fingers onto dough.
  10. Using a cookie cutter or knife, create as many crackers on the dough as possible.
  11. Place crackers in a single layer on a greased cookie sheet.
  12. Form remaining dough into a ball, and repeat steps 8 through 10 until all dough is used.
  13. Poke all crackers with a fork to keep them from puffing up while baking.
  14. If desired, sprinkle with salt and press onto tops of crackers.
  15. Bake 3-4 minutes on one side, then flip for another 3-4 minutes until golden brown.

Thank You to The Slender Grapefruit for sharing  this recipe.

Health Benefits of Lemon Water

Relieving digestive problems can be done through food and beverages that you may already have in your own kitchen.

Squeeze juice from 1 lemon into a glass of water.

Constipation, upset stomach gas pains, kidney stones and edema? Can all be uncomfortable and difficult to overcome. A solution that works and practiced in many countries is Drinking Lemon Water.

There is a natural way to soothe body pain,or reduce flatulence and relieve constipation, providing your body with the necessary fluid intake, Vitamin C  and potassium to flush out excess sodium, keeping your organs (i.e. heart, kidneys ) and muscles healthy and the electrolytes in balance. 

 

Malic Acid, a common ingredient used in over the counter “upset stomach” medication, is a “Naturally occuring Organic element” within lemons.  The alkaline malic acid is introduced to the stomach working with the pH balance and then into the intestinal tract, reducing the negative effects of enzymes that contribute to gas and bacteria. 

The SECRET HEALTH HINT comes from one of the many benefits of a lemon.  A simple recipe will provide immediate results:

1.  Squeeze the juice of 1/2 a lemon into a glass of water. Do this once or twice a day if you are under 150 pounds/83 kilo’s, once in the morning and once at night.

2.  Over 150 pounds/ 83 kilo’s, squeeze the juice of 1 whole lemon in a glass of warm water, twice a day.

Fiber  and exercise will also “get things moving” and should be a regular part of ones daily dietary intake.  

Food and beverages that may assist in synthesizing bile salts and secreting bile acids, returning you to comfort are: berries, watermelon, celery, spinach, dandelion, artichokes, fennel or dandelion tea and spices like fennel seeds, turmeric, or red pepper flakes. (see quantities below.) All credited to contributing to the success of a healthy body. (Suffer from IBS?  Include these foods & beverages in your daily intake.) 

Lastly, keep your muscles toned by scheduling a walk 20 minutes per day to improve your overall digestion and stay in a regular way! 

 

By Kimberly Crocker-Scardicchio

Include the following foods into your daily routine to relieve stomach discomfort and promote regular bowel movements.

 

1/3 cup berries of choice

1/2 cup watermelon

1-2 stalks celery

1 cup spinach salad

1/3 cup sauteed dandelion greens

1/4 cup artichokes

1/3 cup sliced fennel

12-18 fennel seeds can be chewed on per day

1/4 tsp turmeric added to potatoes, rice or pasta

1/8 tsp of pepper flakes to soups and vegetables

Drink plenty of water and tea! 2-4 cups of fennel or dandelion tea a day will also relieve discomfort of the stomach.

More nutrtion articles to read:

Fast Relief: Fennel Seeds Combat Gas and Upset Stomach  and  Turmeric to Ease Acid Reflex

References

http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

Nephron Protectively due to effects of Vitamin C

http://www.ncbi.nlm.nih.gov/pubmed/23009987

Anti-bacteria activity reversed by Vitamin C and E

How much does the average American weigh?

10 pounds weight loss=going down 1 notch on your belt=reduce one size in clothes. Call 513-222-3118 for your appointment and learn how to lose 10 pounds and improve your overall health!

Each body is unique. Make sure that you are at your ideal weight for your height.

The ideal waist circumference (WC) of women should be 31.5 (78.75 cm) for a women that is 5′ 3″ (157.5 cm) and for men 34.5 (80.25 cm)  at 5″ 9″  (172.5 cm), according to research.  The WC is moderately increased for women and for men based on height. Changes in medical research are moving from basing their studies on the average white male 5′ 10″ and 180 pounds (175 cm 81 kg) and taking into consideration family history and origin. Updated perimeters in how individuals are now measured and weighed, allow doctors and dietitians to better utilize standards, while considering the individuals physical frame and familial background. However, the question is what are the current averages and how are do Americans measure up to the ideal circumferences?

Another study was released from the National Center of Health Statistics on the average weight of an American Woman, at 164.7 pounds and for a man 190 pounds. Measured average height, weight, waist circumference and BMI for Adults ages 20 years and over with adults of 45-64 years old caring the bulk of the weight.

Increase of weight over the years compared to other countries comes from the influence and consumption of more calories in processed, junk and fast foods.  Additionally, the lack of movement or exercise are contributing factors to obesity on the rise, among all Americans, despite the gender or age of the individual.

Average American Adult Female:
Height : 5″4″ inches or 160 centimeters
Weight : 164.7 pounds or 74.70 Kilograms
Waist circumference: 36.5 inches or 91.25 centimeters
Body Mass Index (BMI 18-24 healthy): 28

The average male’s health statistics are as follows

Average American Adult Male:
Height (inches): 5′ 9″ or 173.25 centimeters
Weight (pounds): 191 pounds or 86.6 Kilograms
Waist circumference (inches): 39.0 inches or 97.5 centimeters
Body Mass Index (BMI 18-24 healthy): 28

Interestingly, the BMI for both men and women are the same.  Should the BMI be addressed?

  1.  Both DNA and Hormones play a role in how one gains or loses weight.  This is evident with the aging process and such diseases as hypo or hyper thyroidism.
  2. Additionally, a specific gene can now be determined and linked to obesity.  However, a two year dietary plan can be implemented to curve the palate and adapt a new way of meal preparation and daily intake for an individual.

    Body type depends on Ethnicity. Weight distribution is determined by dietary intake and amount of exercise

You should know that BMI is addressed in a Doctors or Dietitians office based on bone structure for diverse builds: petite, medium and large.

Determining weight for women has followed a set equation.

  1.  5′ = 100 pounds
  2.  for each inch over or under 5 feet is 5 pounds ( 5 in. x 5 =25 pounds)
  3. 15 pounds on either side of the final number is a health cushion and should not be exceeded or underachieved.
  4. 10 % is added or deleted for body type
  5. Large frame woman; 5’5″= 125 lb.’s + 12.5 lb.’s (10 % added for large)= 137.5 lb.’s +15 lb.’s (allotment) = 152.5 lbs
  6. Petite frame woman; 5’5″= 125 lb.’s – 12.5 lb.’s (10 % reduced for petite)= 112.5 lb.’s +15 lb.’s (allotment) = 127.5 lbs

Body types are determined by Ethnicity Weight distribution depends on  dietary intake & amount of exercise

For a man the same rules would apply except the starting point is different

  1. 5’=106 pounds
  2. Each inch over 5 feet is 6 pounds ( 5 in. x 9 = 54 pounds)
  3. Each inch under 5 feet, reduce 5 lb’s (58″ 106 lb.’s – 10′ lb’s = 96 lb’s +15 lb’s (allotment) =111 lb’s)
  4. 15 pounds on either side of the final number is a health cushion and should not be exceeded or underachieved.
  5. 10 % is added or deleted for body type
  6. Large frame man; 5’9″= 160 lb.’s + 16 lb.’s (10 % added for large)= 176 lb.’s +15 lb.’s (allotment) = 191 lb.’s
  7. Petite frame man; 5’9″= 160 lb.’s – 16 lb.’s (10 % reduced for petite)= 160 lb.’s – 15 lb.’s (allotment) = 145 lbs
The height and weight for both men and women will be continually reviewed as the individual measurements are linked to nutritionally linked pathologys: Cardio Vascular Disease, Diabetes, Liver Disease and High Cholesterol to name a few.

Eat Know How’s objective is to provide the reader an understanding in “Knowing the Healing Power of Food”.  Making a few dietary changes by implementing EKH Recipes on a daily basis are packed with nutrients, tried and proven in EKH’s Cooking Classes.

Take time to browse articles on The Benefits of Lemon Water. Match up Recipes to Cholesterol and Triglyceride Reducing Foods. Lastly, learn how to modify salt in recipes by Using Herbs and Spices; Substitute the Salt Shaker

Check with your Doctor or Dietitian to confirm and advice on a plan to reduce food intake and advice on nutritional intake that is right for your. Read more on which Natural Appetite Suppressants to use, providing a feeling of fullness and nourishes your body.

MUST READ; FOODS TO REDUCE BLOATING & PROMOTE DIET

By Kim Crocker-Scardicchio

Literature Research
 http://www.cdc.gov/nchs/fastats/bodymeas.htm
 http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm
 http://www.dietarysoftware.com/webmanual/1-bee.htm