Choosing the Right Cooking Oil
Almost every Sun Basket recipe calls for cooking oil from your pantry, either olive oil or a neutral cooking oil. We admit that’s a pretty broad request, as there are literally dozens to choose from. What type of oil you go with depends largely on how you’re using it and its flavor. Here’s how to choose the right one for the job.
Read the label.
Keep an eye out for words like virgin (and extra virgin if you’re using olive oil), organic, cold-pressed, unfiltered, or unrefined. These terms indicate a quality product. Some olive and nut oils will be marked with a harvest date, stating when the fruits or nuts were harvested and milled. Choose the freshest oil on the shelf for the best flavor.
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Avoid blended oils. Oil made from a blend of different oils sometimes called “vegetable oil,” usually has a poor flavor and can increase inflammation, which has been linked to cancer, heart disease, arthritis, dementia, and diabetes.
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Consider an oil’s smoke point. When heating oil in a pan, first it shimmers, then it starts to smoke. The temperature at which the oil begins to smoke, or the smoke point, which is key to knowing what oil to use. Once an oil is heated past its smoke point, the fat starts to break down, releasing harmful free radicals and toxins. Overheated oils will begin to degrade, develop a rancid flavor, and release potentially dangerous ignitable gases.
For Salads:
Flavor is the number-one concern when you’re choosing an oil that’s not going to be heated. Pull out your best-quality extra virgin olive oil, or splurge on a flavor-packed walnut or sesame oil, for salad dressings and uncooked sauces like pesto or chimichurri. These also make great condiments for drizzling on roasted or raw vegetables.
For Sautéing:
Look for oils with a medium smoke point, at least 350°F. A virgin olive oil (not your top-shelf extra virgin stuff), coconut oil, and grapeseed oil are all good choices
For Stir-Frying:
You want an oil with a high smoke point, around 450°F or higher. Peanut and safflower oil are both good choices. Stir-fries cook fast, which means you want an oil that can be heated extra hot to so the ingredients will both brown quickly and retain some of their crunch.
Illustration by @boccaccinimeadows
The Sunbasket Guide to Happier, Healthier Meals
1. Gather around the table.
People live longer in cultures that put a high value on communal eating. Enjoying meals with people you care about can also make you happier. (Except on Thanksgiving, when eating with people you love can drive you crazy.)
2. Reach for real food.
Build your meals around unprocessed foods including fruits and vegetables, grass-fed meat, wild-caught fish, and pastured poultry and eggs.
3. Spend time in the kitchen.
It’s easier to avoid processed ingredients when you cook for yourself. You’ll have more control over what you eat, and you might discover a new passion.
4. Know why you’re eating.
Try to recognize when your appetite is driven by things other than hunger. Loneliness, depression, and stress can trigger unconscious eating. Look for lower-calorie solutions, such as exercise, meditation, and help from the pros to address those needs.
5. Take it with a grain (or more) of salt.
We don’t want you to go crazy on the salt, but if you’re not eating heavily processed foods, you’ve already cut out a major source of sodium. The salt you use to season fresh ingredients will make them taste better and is unlikely to lead to major health issues.
6. Fatten up your meals, not your waistline.
The research on this is sound. Fats are essential to good health and to good flavor. Also, they don’t make you fat.
7. Drink from the (water) fountain of youth.
Staying hydrated can improve your mood, your ability to lose weight, and spare you from headaches. Go without it long enough and you’ll die. Enough said. Drink up.
8. At the cocktail bar—and the coffee bar—moderation is key.
Enjoy your barrel-aged Negronis the same way as your chai lattes and cappuccinos: treat yourself to them occasionally—because you like them. If you feel you need them, see #4.
Westland Produce Saves Water by Saying No to Dirt
If you order our Thai Turkey Lettuce Cups this week, you’ll receive a head of butter lettuce with its roots intact. This living lettuce comes to us from Westland Produce in Carpinteria, a coastal farming region near Santa Barbara, California. There are no fields at this unusual farm. The greens grow instead in vast greenhouses with their roots suspended in a water bath.
At a time when water is a scarce resource, hydroponic farming may seem like an environmentally damaging practice. The irony is that growing plants in water instead of dirt actually saves water. Without acres of thirsty soil to feed, 100 percent of the water goes directly to the plants. Farms like Westland Produce have yields up to 20 times more than conventional outdoor growers and use 80 percent less water and fertilizer. Because the roots travel with the lettuce after it’s picked, they continue to deliver nutrients to the lettuce which stays fresh for as long as three to four weeks.
Five Reasons to Love the Littlest Legume
Mighty lentils are superstars of the sustainable kitchen.
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One of the few beans that qualify as quick cooking, lentils don’t need to be soaked overnight and can be ready in as little as 20 minutes.
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Whether you go subtle with a dressing of lemon juice, olive oil, and a little chopped thyme or blast them a brain-jolting curry, lentils bring their A-game no matter what you throw at them.
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They don’t require chemical fertilizers, instead replenishing the soil they grow in with nitrogen.
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Farmers love the fact that lentils are drought resistant and stage their growth to fit with the available water resources.
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Lentils also go big in the good-for-you department. They’re an excellent source of folate, fiber, iron, and lean protein.
Here are some of our favorite varieties.
Red—Sweet and nutty red lentils become quite soft when cooked. They’re the basis of the spiced Indian porridge, daal. These lentils also make a delicious soup, thickening it as they cook.
Green—These have a robust, almost peppery flavor and take the longest to cook, upwards of 45 minutes, but they stay firm when cooked, which makes them ideal for salads.
Black—Their rich, earthy flavor and soft texture is perfect in salads and soups or featured with pasta, rice, or sautéed vegetables. Not only does their deep black color present a dramatic, striking contrast when cooked with a variety of colorful green and red vegetables, but it also indicates they are high in the antioxidant anthocyanin. Taste for yourself in our Lettuce-wrapped Lentil Burgers with Avocado and Brussels Sprout Salad.
Sun Signs March 2017
Venus steps into her lair this month to reflect and review her relationships. From March 4th until April 15th, matters of the heart and finances are on hold and ready for some serious spring cleaning.
PISCES (Feb 19-Mar 20) With the planet of love and beauty camped out in your money house, you’re reevaluating your resources and self-worth. Set boundaries, practice self-care and self-love, and resist the temptation of retail therapy. The appeal of that shiny new gadget is bound to fade after tax day. You’re laying the foundation for graceful abundance and buyer’s remorse is real.
ARIES (Mar 21-April 19) You’re reassessing your image. What’s on your business card, anyway? If you’re thinking about a makeover, wait until after the middle of next month. Venus rules beauty and adornment, so when she’s in reverse, it’s not the best time to test drive a new hairstyle or get cosmetic surgery. In the meantime, ask for input, something Aries doesn’t always do.
TAURUS (April 20-May 20) It’s time to show your guardian angels some love, Taurus. Lately, you’ve been feeling like you should be getting more out of your relationships. Your priorities are changing and a little quiet time, reconnecting with your invisible guides is in order. The picture becomes increasingly clear next month. Meanwhile, meditate, listen, and reflect. Chillax, Ferdinand.
GEMINI (May 21-June 20) You’re taking a look at who you’re hanging out with and asking: Are these my people? If not, who and where are they? You’re figuring out who your friends are and reevaluating your long-term goals. You may not have the words for all that’s blowing your mind right now—which could be a first for you, Gemini. Make sure to write it all down so you don’t forget the details.
CANCER (June 21-July 22) You’re clearing the decks for real success. Defining what that means for you is the first order of business. Now is not the time to change jobs or make major decisions. Wait until later next month when Venus moves forward. In the meantime, do your homework: required reading—“Do What You Love and The Money Will Follow.”
LEO (July 23-Aug 22) You’re reevaluating your beliefs and where you’re going. Maybe you’re thinking about heading back to school or taking a class that will move you in a better direction. Maybe you’re a writer reviewing a manuscript or a professor considering moving to another country. Whatever the case, it’s time to dismantle any self-limiting beliefs.
VIRGO (Aug 23-Sept 22) You want to go, go, go, but something’s missing. Venus is taking the scenic route around your shared resources and intimacy issues, maybe inviting you to consider what you like and what you don’t like. If you’re going through a divorce for instance, this is a time to focus on the details of the settlement agreement. What are you really worth?
LIBRA (Sept 23-Oct 22) Love is an inside job this month, Libra. Lately, your relationships seem more like a balancing act, and you may feel more like retreating than relating. Take a mental health day; recharge your batteries. You’re rewiring how you express yourself; maybe you don’t have the words yet for how you feel. You may not know what you want right now. That’s OK. Until you do, adopt this motto: To thine own self be true.
SCORPIO (Oct 23-Nov 21) You’re reordering your lifestyle and reevaluating your relationships with coworkers. Putting in too many hours? Maybe your routines, work/life balance, or health regimens need some love. With your ruling planets positively aligned, creating the alchemy to attract what you want, you’re on fire this month. However, others may find your intensity too hot to handle.
SAGITTARIUS (Nov 22-Dec 21) You’ve lost that loving feeling, and your passions may need a transfusion. Maybe you have latent talents you’ve been hiding from the rest of the world or your creativity needs redirecting. Tune inward; listen to your soul–it holds the keys to what really turns you on. If you have children, take a closer look at your kids. Are you seeing their value?
CAPRICORN (Dec 22-Jan 19) You’re moving up in your career. Now, it’s time to rethink how your home and family life feeds you. Perhaps living with your parents or a partner no longer makes you happy. If you’re thinking about upgrading where you live or buying a house, don’t do it just yet. It could be a money pit. Wait until mid-April and use this month to check and double check the value. Put off any other big purchases until May.
AQUARIUS (Jan 20-Feb 18) You’re reviewing how you communicate. Maybe you want to revise the manuscript you’ve been working on or change what you’re writing about. Are you getting the most out of your social network? Is Facebook sucking too much of your time? If you run into roadblocks launching your web site, wait until May to go live.
Find Lisa Awrey on twitter at @lisaoakland
Artwork by @boccaccinimeadows
Building Strong Families, One Meal at a Time
How a Beatnik with a Case of Wanderlust Changed the Way America Eats
Back in the 1970s only health-food nuts ate yogurt, eggplant was rarely found outside of “ethnic” markets, and no one had ever heard of couscous. Around that same time, Paula Wolfert, the subject of Emily Kaiser Thelin’s biography, Unforgettable, began traveling to the Mediterranean and writing cookbooks that would have a profound impact on how Americans eat. Her recipes emphasized fresh, in-season produce, best-quality seafood and meat, and above all, plenty of olive oil (and other good-for-you unsaturated fats).
Today we call this the Mediterranean Diet, and research points to its many health benefits (see Five Things the Mediterranean Diet Can Do, below). If you’re a regular Sun Basket customer, you’re already following the Mediterranean Diet to some extent. Our recipes lean heavily on this healthy and delicious way of eating. And our staff nutritionist Kaley Todd is a big fan.
Because it’s one of the most inclusive of diets, the Mediterranean Diet has broad appeal and is easy to follow. “It’s the best of both worlds,” Todd says. “The flavors are amazing, and the health benefits are measurable. It’s one of the best examples of how nutritious food can also be delicious.”
Five Things the Mediterranean Diet Can Do
1. Aging Well
A landmark study of American female nurses found that those on the Mediterranean Diet in middle age were about 40% more likely to live past 70, free of any of 11 chronic illnesses, including type 2 diabetes, Parkinson’s Disease, and many cancers.
2. Brain Health
Australian researchers recently found that the Mediterranean Diet is associated with lower rates of cognitive decline and Alzheimer’s disease. The diet even improves ordinary cognitive functioning: those on the diet also showed better memory and executive functioning, such as reasoning and planning.
3. Breast Cancer Prevention
In one of the largest studies, scientists analyzed the eating patterns of more than 4,200 women in Spain, and found that those consuming a Mediterranean diet were 62% less likely to get breast cancer than those following a standard low-fat diet.
4. Heart Health
One European study followed more than 2,500 Greek adults for over a decade, tracking their medical records, lifestyle habits, and eating patterns. Those who most closely followed the Mediterranean Diet were a whopping 47% less likely to get heart disease, regardless of their smoking habits, age, family history, or other lifestyle factors.
5. Weight Management
It’s a common misconception that high-fat diets lead to weight gain. Results from one major study show that those following a Mediterranean diet lost significantly more weight than those who ate a low-fat diet.
Seven Things You Need to Know About Quinoa
1. How to pronounce it—keen wah.
2. It’s not a grain, but the seed of a plant that’s related to beets.
3. Most of the world’s quinoa is grown on the altiplano, a windswept 14,000-foot Andean plateau spanning parts of Peru and Bolivia.
4. On some of the smaller quinoa farms, llamas are pastured on the fallow fields, a practice which helps stablize the soil.
5. Quinoa belongs to an elite group of plant foods that qualify as a complete protein—meaning that it contains all nine essential amino acids.
6. The seeds have a natural coating called saponin, which keeps them fresh but can give them a bitter, soapy taste. Give them a quick rinse before cooking and you’re good to go.
7. It turns mushy if overcooked, so set a timer and don’t over do it.
Executive R&D Chef Alan Li Reveals the Secrets of his House-made Hoisin Sauce
When it comes to all things Chinese, Sun Basket’s Executive Chef for Research and Development, Alan Li, is our go-to-guy. Li grew up in San Francisco’s Chinatown, eating his mother’s Cantonese cooking and joining her on shopping trips to the markets there. He also used to run the stoves at a Michelin-starred restaurant here in town. Let’s just say that when Li is cooking, you want to be in the kitchen.
Since coming to Sun Basket, he’s become a master of adapting classic Chinese sauces to our nutritional standards. He made a vegan oyster sauce and even developed a gluten-free hoisin sauce made without sugar or soy. Here Li tells his story of how he did it.
We wanted to put mu shu pork on the menu, but we knew our customers would appreciate a recipe that was vegan and gluten-free. It was easy enough to trade the traditional pancakes for lettuce cups and swap the pork out for tofu, (which also happens to be my favorite food). The hoisin sauce turned out to be a little trickier. Commercial hoisin often includes processed sugar, gluten, soy—ingredients many Sun Basket customers try to avoid. But I love a good challenge, so I set out to make a sauce with the same flavor profile but a different set of ingredients.
First I had to break it down. Tasting premade sauce from the jar didn’t yield a lot of clues. There’s a complexity to hoisin’s sweetness that’s hard to put a finger on. So I started digging around and found recipes that included prunes and it started to make sense. The dried fruit is both tart and sweet and has a depth of flavor that the sauce needs. I added just a little molasses, which makes it taste a bit like barbecue sauce. Pumpkin puree and almond butter help thicken it and boost the umami that the sauce typically gets from the soy-enriched black bean paste. It’s definitely a recipe that’s greater than the sum of its parts.
You can try Li’s hoisin sauce for yourself in our Mu Shu Lettuce Cups with Braised Tofu and Wood’s Ear Mushrooms, Hoisin Glazed Chicken with Glass Noodles and Cucumber Salad, and look for it on our Add-On menu. It’s one of our most popular sauces.
Healthy Hot Chocolate
Here at Sun Basket, we’ve built our business on the belief that healthy food is delicious and delicious food is good for you. A case in point Sun Basket Test Kitchen chef Paul Conte’s version of hot chocolate. It’s equally luxurious and nutritious thanks to a handful of Sun Basket dietitian-approved ingredients. Skip the pink peppercorns if you have a severe tree nut allergy—they’re in the same family as cashews. Here’s a breakdown of what’s in your mug:
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Coconut milk—Creamy and dead-on delicious, this dairy-free milk may improve heart health, aid digestion, and help manage blood sugar levels.
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Dark chocolate—This antioxidant powerhouse can relieve stress and stimulate cognitive function. It can also help improve heart health, overall cholesterol profile, blood pressure, and blood sugar.
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Dutch-process cocoa—A source of calcium and minerals like potassium, magnesium, and iron, cocoa qualifies as a magic powder. Dutch-process cocoa, which has less acidity than natural cocoa, will give your drink a more chocolatey flavor and a deeper color.
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Pink peppercorns—Unrelated to black peppercorns, these lightly peppery berries are actually in the same family as cashews, so skip them if you’re allergic to tree nuts. They may reduce inflammation, blood pressure, and the effects of depression.
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Saffron—Researchers believe that saffron may have antidepressant effects comparable to Prozac. There’s also evidence that it may help stabilize blood levels and protect against cancer, Alzheimer’s, Parkinson’s disease, multiple sclerosis, and even insomnia.
Healthy Hot Chocolate
Serves 6
Shopping List
6 ounces bittersweet chocolate (between 60 and 70 percent cacao)
¼ teaspoon pink peppercorns, optional
1 tablespoon cocoa powder, preferably Dutch-process
4 cups unsweetened coconut milk beverage
5 tablespoons turbinado sugar, or ¼ cup organic cane sugar
3/4 cup heavy cream, optional
1 teaspoon vanilla extract
¼ teaspoon saffron
Kosher salt
Tools
Whisk, mortar and pestle or rolling pin optional, 2 small bowls, medium bowl, medium sauce pot
1 Prep the chocolate and peppercorns
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Finely chop the chocolate.
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If using the pink peppercorns, with mortar and pestle, a rolling pin, or the bottom of a bowl, lightly crush the peppercorns.
2 Make the hot chocolate
In a medium sauce pot, bring ¾ cup water to a simmer. Whisk in the cocoa powder until there are no lumps. Add the coconut milk and saffron and bring just to a boil. Remove from the heat and whisk in the dark chocolate and sugar. Return to a low simmer and cook, whisking frequently, until the chocolate has melted, the sugar has dissolved, and the mixture is hot, 4 to 5 minutes. While the milk comes to a boil, if desired, make the whipped cream (see Chef’s Tip, below).
Remove from the heat, whisk in the vanilla, and season to taste with salt.
3 Serve
Transfer the hot chocolate to individual mugs, garnish with whipped cream, if desired (see Chef’s Tip), and the peppercorns, and serve.
Chef’s Tip: To make the whipped cream for garnishing the hot chocolate, in a large bowl with a whisk or electric hand mixer, or in the bowl of a standing mixer fitted with a whisk attachment on high speed, beat ¾ cup heavy cream until soft peaks form. Or, for a fully vegan hot chocolate, try whipping up a batch of our Coconut Meringue Topping.
Nutrition per serving: Calories: 220, Protein: 3g, Total Fat: 14g, Monounsaturated Fat: 0g, Polyunsaturated Fat: 0g, Saturated Fat: 9g, Cholesterol: 0mg, Carbohydrates: 27g, Fiber: 0g, Added Sugar (turbinado raw sugar): 11g, Sodium: 80mg
Bonus recipe—ingredients not included in box.
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