A childhood favorite revamped.

There’s something incredibly nostalgic about macaroni and cheese. Even if you rarely ate the meal as a kid, you most certainly recognized the commercials for the box brands and knew what it was. For me, mac & cheese was an after-school staple, a weekend lunch, a quick dinner that never fell short of filling the carb and cheese quota I necessitated as a youngster.

But it’s no nutritional powerhouse. Sure, advertisements can skirt the overall lack of nutrition with a “high in calcium!” banner, but last time I checked, just because something includes dairy ( e.g. ice cream, crème brûlée, pizza) doesn’t mean it’s a nourishing and balanced meal. Across the board – in both store-bought and homemade versions of it– macaroni and cheese has a lot of room for improvement in terms of nutritional benefit.

Using Kraft Macaroni & Cheese as an example, box brands include the likes of whey, milkfat, milk protein concentrate, salt, sodium tripolyphosphate, citric acid, sodium phosphate, lactic acid, milk, calcium phosphate, yellow 5, yellow 6, cheese culture, and enzymes. Artificial coloring and preservatives prevent the assimilation of nutrients and with often over 500 milligrams of sodium, box brands are blood pressure’s natural nemesis.

And while homemade macaroni and cheese both is better for you and can cut the sodium, enzymes and preservatives from the mix, the classic recipe made from scratch will include the following: white pasta, butter, plain white flour, milk, and grated cheese. White flour is essentially the result of having stripped everything useful from wheat, adding synthetic vitamins, and bleaching it. The vitamins in white flour are toxic, and because the flour is devoid of fiber, it passes slowly through the intestine, giving more time for the body to absorb the toxicities. The bleaching process also increases the flour’s gluten content. Additionally, the butter and cheese are by no means used scantily in homemade macaroni and cheese, so you can be sure the result is high in artery-clogging saturated fat, sodium, and the hard-to-digest animal milk protein, casein. To say the least, homemade macaroni and cheese is also no poster child for health.

Today, it’s hard to justify eating macaroni and cheese when little is to be gained (except for taste, of course). I’m all about eating what gives you pleasure, and if you are craving little white flour noodles flavored with powdered cheese every now and then, don’t hesitate to dig in! But there are times when the conscience outweighs the desire and when part of me wishes there were a healthier alternative. So, I created one.

This recipe is a vegan version of macaroni and cheese. The cheese has a sweet potato base. Skeptical? I was too until I tried it. The sweet potato is baked and mixed with mustard and nutritional yeast to give it the “cheesy” taste. Nutritional yeast is one of those ingredients that has changed my life. It’s the only plant-based source of vitamin B12, which is music to vegans’ ears. It is super versatile and one of the few ways to match the taste of cheese without using dairy. Combining the “cheese” with whole-grain or whole-wheat pasta, the result is a rich, satisfying macaroni and cheese experience, without the food baby to show for it.

Whole-Wheat Macaroni & Sweet Potato Cheese

Serves 1

Ingredients:

• 1 cup of cooked noodles (according to package instructions)
• 1/2 baked sweet potato
• 1/4 tsp mustard
• Juice of half a lemon
• 1 tbsp nutritional yeast
• 1 tbsp extra virgin olive oil
• 1/4 tsp garlic powder
• Dash of salt
• Dash of freshly ground pepper
• 1 tbsp of nutritional yeast and 1/2 tbsp of olive oil for crust

In a medium-sized bowl combine the sweet potato half, juice of half a lemon, mustard, nutritional yeast, garlic powder, olive oil and salt and pepper. Mix until thoroughly combined.

Fold 1 cup of cooked noodles into the sweet potato “cheese”.

Place the mixture into a serving-size baking dish.

Sprinkle 1 tablespoon of nutritional yeast over the dish and drizzle with 1/2 tablespoon of olive oil. This will allow the top to crisp while cooking.

Bake in the oven at 400 degrees Fahrenheit for 10 minutes, or until the top begins to brown. Serve and enjoy!

The result is super soft and creamy. Its flavors satisfy the sweet, salty, sour and bitter taste buds, making it a decidedly complete dish without you craving anything else, except for maybe more of what you just ate!

Bon Appetit!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

Image: Pink Sherbert Photography

The post Nutritional Breakdown: Macaroni and Cheese Gets A Sweet Potato Revamp appeared first on EcoSalon.

‘”Natural” flavors are often anything but.

The term “natural flavors” sounds innocuous. Spot the phrase on the ingredients list on a box of raspberry fruit bars and you might imagine something along the lines of raspberry concentrate, or perhaps a puree. Unfortunately, that’s not likely to be correct. “Natural flavors” is simply a catch-all term that can hide dozens of ingredients, and they aren’t necessarily different from artificial additives.

What’s the difference between natural and artificial flavors?

The term “natural” implies that a substance is close to the state in which it’s found in nature – an oil, juice, puree or other type of extract from a whole food source like fruit. But, according to the U.S. Department of Agriculture (USDA), the kinds of substances suggested by the term “natural flavors” can’t be listed as flavorings at all. If a flavorful ingredient included in a food product has any nutritional value, it’s going to be listed by name on the label.

To create natural flavors, food scientists, called flavorists, distill flavors from whole foods and then combine them with chemical compounds which act as a carrier and make them more potent and shelf-stable. Artificial flavors, on the other hand, are entirely chemically-derived. Both types of flavoring are manufactured in a laboratory.

What exactly is in natural flavors?

According to the U.S. Code of Federal Regulations, a natural flavoring is defined as:

The essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or any other edible portions of a plant, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose primary function in food is flavoring rather than nutritional.

Any substance that’s approved for use in food and originally came from a natural source can be listed under natural flavors. The term is opaque, and doesn’t give consumers much of a clue in knowing where the natural flavors may have come from. Sometimes, the flavors that are actually present can be far from what you’d expect. One common ingredient, known as castoreum, is often used to enhance raspberry and vanilla flavors. Castoreum is made from the anal secretions of beavers. There’s no telling how food scientists came upon that discovery; flavor chemistry is apparently a complicated science.

Why are food companies not forced to disclose the contents of their natural flavors?

Call up a food company and ask them what’s actually in their natural flavors, and chances are, they won’t be willing to tell you.

Food manufacturers have to disclose potential allergens in their products on the labels, including the ingredients in “natural flavors.” They are also required by the U.S. Food and Drug Administration to identify flavorings that are technically meat or dairy products, like “dried broth” or “meat extracts” (though this does not apply to all animal-sourced flavorings, like castoreum.)

Flavor chemistry is “a pretty secretive industry,” according to a recent article in the New Jersey Monthly. Flavorists are often contractually bound to not speak about their work. The term “natural flavors” disguises the trade secrets of food companies. Given this cloak of secrecy, they can ostensibly maintain secret recipes to protect themselves against copycat competitors, would-be Doritos Ranch knock-offs and Coca-Cola wannabes.

Are natural flavors safe?

Some food experts claim that natural flavors are actually less safe than artificial flavors.

“Artificial flavorings are simpler in composition and potentially safer because only safety-tested components are utilized,” says Gary Reineccius, a professor in the department of Food Science and Nutrition at the University of Minnesota.

Besides, a chemical is a chemical.

“Another difference between natural and artificial flavorings is cost. The search for ‘natural’ sources of chemicals often requires that a manufacturer go to great lengths to obtain a given chemical. …Furthermore, the process is costly,” explains Reineccius. “This pure, natural chemical is identical to the version made in an organic chemist’s laboratory, yet it is much more expensive than the synthetic alternative. Consumers pay a lot for natural flavorings. But these are in fact no better in quality, nor are they safer, than their cost-effective artificial counterparts.”

Debates about artificial versus natural flavorings aside, the most troubling issue for many is the lack of transparency about what’s in our food. Catch-all terms like natural flavors put consumers at the mercy of manufacturers, reducing the buyer’s ability to make informed purchases.

There’s one very effective way to avoid questionable flavorings: cut back on processed foods. Natural flavors are added to foods because processing wrings out the real, original flavors and leaves the final product bland, though shelf-stable.

Image: pink sherbet photography

The post Like Nature Intended appeared first on EcoSalon.

A million years ago when I was young, photosynthesis was one of the first “big words” I learned. And, unlike antidisestablishmentarianism, I even knew what it meant. Sorta. It was the way plants ate, right? How they turned sunlight and water into, uh, plant food? Yeah. I knew it was all very green and very complicated. But how complicated? I had no idea.

For years, scientists have been trying to understand how to reproduce photosynthesis artificially, which is the way plants produce energy from sunlight and water. A leaf does some incredible things with those two down-to-earth ingredients; most notably it makes sugars. What the folks in white coats reckon is if they can recreate the process, they might be able to divide water into its two main parts (hydrogen and oxygen). This is big science, and a big deal.

Hydrogen is one of best sources of energy we have that isn’t a fossil fuel. Unlike coal and oil, which emit carbon dioxide when burned (read: greenhouse gas), burning hydrogen releases only water vapor. Problem is, hydrogen don’t come easy and switching to what has been referred to as a “Hydrogen Economy” – featuring hydrogen-powered, cars and boats, electronics, buildings, everything – is going to take some serious work to get off the ground. Using sunlight (of which we have plenty) to get the sought-after hydrogen out of water would be a super sustainable way to feed our bottomless energy stomach without screwing up the environment any more than we already have.

So, back to the leaf.

An artificial one that could capture solar energy and use it to change water into hydrogen fuel would be smart. And here’s the news: Some of those white coats recently announced that they figured it out. At the 239th National Meeting of the American Chemical Society (ACS), held in March in San Francisco, a team offered their “recipe” for the “Artificial Inorganic Leaf,” which combines the action of a natural leaf with titanium dioxide (TiO2), a chemical already known as a photocatalyst for hydrogen production.

Complicated? Well, consider a) the team that created the new method: Tongxiang Fan, Ph.D., Di Zhang, Ph.D. and Han Zhou, Ph.D., representing the State Key Lab of Matrix Composites at Shanghai Jiaotong University in Shanghai, China., and b) the Rube Goldberg meets Paul Klee diagram below:

Says Fan: “Our results may represent an important first step towards the design of novel artificial solar energy transduction systems based on natural paradigms, particularly based on exploring and mimicking the structural design. Nature still has much to teach us, and human ingenuity can modify the principles of natural systems for enhanced utility.”

Our pals at Mother Nature Network translate this nicely: “In the end, an intriguing partnership between cutting-edge science and the most ancient of organic technologies – photosynthesis – may prove to have the real answer for powering a clean future.” There ya go, eh? Not so complicated, after all.

Image: linh.ngân

The post Does Energy Grow on Trees? You Bet. appeared first on EcoSalon.