Probiotics refer to healthy bacteria. The human gut and colon hold about 100 trillion microorganisms of bacteria. The goal is to have a large concentration of this “good” bacteria in comparison to “bad” bacteria, such as e.coli. Having a favorable gut flora consisting of probiotics has been shown to improve immune function and gut integrity. However, now we are finding a link between probiotics and increased weight loss as well.
It has been found that the make-up of bacteria in the gut differs between obese and thin people. This is likely because obese people tend to eat foods higher in fat and lower in fiber. This makes sense given that many fiberous foods, such as beans and artichokes, actually serve as prebiotics, which act as sort of a fuel to promote probiotics.
Professor Tremblay studied the idea of giving overweight and obese individuals probiotics to discover whether or not it can help improve their weight loss attempts. The professor studied 125 overweight and obese individuals and put them through the same 12-week weight loss program followed by a 12-week weight maintenence program. He gave half of the participants a daily probiotic pill and the other group a placebo. While there were no notable differences among the men of the study, the women taking the probiotic lost much more weight than the women taking the placebo during the weight loss portion of the study, 9.7 pounds versus 5.7 pounds! Even during the maintenance stage, the placebo group of women stayed the same weight while the probiotic group of women continued to lose weight for a total average of 11.4 pounds per person- DOUBLE the weight loss of the placebo group!!!
Where can you find probiotics you may ask? All fermented foods contain probiotics. For example, yogurt (must say “contains live and active cultures”), kefir, raw unpasteurized sauerkraut (great product below), miso (high in B vitamins, but also in sodium), tempeh (also high in protein!), and Kombucha (great product below).
Gold Mine Kraut is Organic, Raw, Kosher, and only 10 calories per quarter cup! There are also about 468 million microorganisms of live lactobacillus and bifidobacterium probiotic species per 1/4 cup serving! It’s great for adding to salads and wraps! Find it now at Whole Foods on Fairfax and 3rd avenue.
GT’s Organic Raw Kombucha is Kosher, Gluten-Free, Vegan and the Multi-Green (my favorite) contains superfoods, spirulina and chlorella. It has about 70 calories per bottle with 2g of protein. One bottle also contains 1 billion species of each Bacillus coagulans and S. boulardii probiotic strains. You can find these at Whole Foods everywhere, with a huge selection at the Whole Foods on Fairfax and 3rd.
Marina Sanchez, Christian Darimont, Vicky Drapeau, Shahram Emady-Azar, Melissa Lepage, Enea Rezzonico, Catherine Ngom-Bru, Bernard Berger, Lionel Philippe, Corinne Ammon-Zuffrey, Patricia Leone, Genevieve Chevrier, Emmanuelle St-Amand, André Marette, Jean Doré, Angelo Tremblay. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition, 2013; 1 DOI: 10.1017/S0007114513003875
Ilana Muhlstein, R.D., is a Registered Dietitian Nutritionist with a Private Practice in Los Angeles. She also consults with Whole Foods on introducing more healthy Kosher products to the store. Come visit Ilana for a Kosher Supermarket Tour and Cooking Demonstration on March 26th, 2014 at the Whole Foods on Fairfax and 3rd Ave. ilanamuhlstein.com. Instagram @BeautifulNutrition
Miso is a hot commodity, not only for it’s bold and savory flavor but also for its health benefits. Miso is a complete protein, containing all essential amino acids. It is also fermented and contains healthy probiotics and high amounts of trace elements such as copper and manganese. Oddly enough however, it is almost impossible to find kosher miso in Los Angeles!
I had searched almost every supermarket in L.A. until I finally found the perfect red miso by the brand Marukome. It also happens to be non-GMO and free of artificial additives, which is always a major plus. Later I posted a picture on my Instagram page of a miso vinaigrette recipe I made and so many of my friends started texting me asking me where I found this golden gem. The answer, my friends, is at Whole Foods on Fairfax and 3rd Ave, in the refrigerated section.
Fun Fact: La Gondola, the delicious and well-known kosher restaurant in Beverly Hills, also gets their miso from Whole Foods. Who knew?
Ilana Muhlstein, R.D., is a Registered Dietitian Nutritionist with a Private Practice in Los Angeles. She also consults with Whole Foods on introducing more healthy Kosher products to the store. Come visit Ilana for a Kosher Supermarket Tour and Cooking Demonstration on March 26th, 2014 at the Whole Foods on Fairfax and 3rd Ave. ilanamuhlstein.com
Special thanks to our guest blogger, Ilana Muhlstein!
In April of 2013, Kosher homes across the country were in an uproar over Trader Joe’s decision to change their chocolate chips from parve (free of dairy or meat ingredients) to dairy. For Orthodox Jews who refrain from eating milk and meat together, this meant that they could no longer enjoy the chocolate chips with a meat meal. This may seam like a frivolous issue to some, but for the Jewish community it was the talk of the town for months. People were travelling to Trader Joe’s stores far and wide to snatch up the last batches of parve chocolate chips. The craze became so well known, that The Wall Street Journal even wrote a story about it.
Picture Source: http://www.enjoylifefoods.com/chocolate-for-baking/mini-chips/
One thing most Orthodox Jews did not realize is that just around the block at Whole Foods, there are loads of even more delicious kosher parve chocolate chips from the brand Enjoy Life. Not only are the Enjoy Life chocolate chips vegan and dairy-free, they are also soy-, nut- and gluten-free, and contain no artificial ingredients. Additionally, Enjoy Life carries several different varieties of chocolate chips including regular morsels, mega chunks, and mini chips. Just make sure you eat them in moderation, because they sure are tasty!
lana Muhlstein, R.D., is a Registered Dietitian Nutritionist with a Private Practice in Los Angeles. She also consults with Whole Foods on introducing more healthy Kosher products to the store. Come visit Ilana for a Kosher Supermarket Tour and Cooking Demonstration on March 26th, 2014 at the Whole Foods on Fairfax and 3rd Ave. ilanamuhlstein.com
Happy Holidays from Whole Foods Market, 3rd & Fairfax!
It’s difficult to be away from family during the holidays, but a taste of home isn’t far away! This year, I’m “borrowing” my mother’s recipes and bringing a little bit of Jersey to my home in Los Angeles. For as long as I can remember, we have always had a goose for Christmas, and this year I’m attempting the impossible…trying to cook just like Mom!
If you’re looking for something different this holiday season, try a goose. If you love dark meat of turkeys, you’ll love the gamier goose. There’s less meat than a turkey, so if you’re hosting a party that has more than 8 people, you may want to pick up two geese.
For the perfect accompaniment, serve the goose with the red cabbage slaw. It can be served hot or cold.
Cooking the Goose!
Remove and discard neck and giblets from the cavity of the goose, then thoroughly rinse inside and out with cool, running water. Pat dry with paper towels and transfer goose to a roasting pan. Prick goose skin all over with a paring knife then generously season inside and out with garlic powder, salt and pepper. Take 2 navel oranges and prick them too and put in the cavity. Tuck in legs or tie them together with kitchen twine.
Set goose aside on the counter at room temperature about 1 hour before you’d like to begin roasting it. Meanwhile, preheat oven to 450°F. When the oven reaches 450°F, place the goose in oven and lower temp to 350°F and cook at 25 minutes per pound.
It’s really that simple!
Red Cabbage and Apple Slaw (serves 6)
- 1 large onion, chopped
- 1 Granny Smith and 1 Fuji apple, halved, cored, and sliced
- 1 head red cabbage (2 pounds), cored, quartered, and thinly sliced
- Coarse salt and ground pepper
- 3 tablespoons apple cider vinegar
- 3 tablespoons of honey
- ½ cup of extra virgin olive oil
- ¼ cup of water
Sauté the onions in extra virgin olive oil until translucent. Add the cabbage and apples and toss lightly. Add the honey, apple cider vinegar, salt, and water. Cover and cook for 1 hour until the flavors have married and everything has wilted. Add salt and pepper to taste.
The dog days of summer are rapidly coming to an end. School is back in session and vacations are a thing of the past. But, no one told the wonderful end of summer fruit and vegetables! To me, this is the best time of year…red and white corn, heirloom tomatoes, dragon fruit, avocados, and of course, FIGS!!!
These delectable morsels are great on pizzas, served with cheese, wrapped in prosciutto, thrown on the grill, or on their own, in their purest form. Throughout the year, I always have dried figs on hand (they taste just like our childhood favorite fig bars) as a great snack but when they’re in season, look out!
Give this later summer salad a try, a great crowd pleaser and delicious to boot.
- 5 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon garlic, finely chopped
- 1/4 teaspoon honey
- 1/8 teaspoon pepper
- 8 fresh figs, halved
- 1 pound spinach, stemmed and washed
- 1 yellow bell pepper, cored, seeded and thinly sliced
- 1/2 cup thinly sliced red onion
- 1/4 cup crumbled feta cheese
- 1/4 cup pecan pieces, toasted
Combine 1/4 cup of the oil, lemon juice, garlic, honey and black pepper to make a dressing; set aside. Preheat grill. Rub figs all over with remaining 1 tablespoon oil, then grill, skin side up, over a medium hot fire for 2 to 3 minutes.
Toss spinach, bell peppers, and onions with dressing in a large bowl. Transfer salad mixture to 4 plates, then sprinkle with feta and pecans. Place 4 pieces of grilled fig on each plate and serve.
Rock and Roll was here last night! Pioneer raw, vegan chef Brian Lucas, aka Chef Be*Live, rocked and rolled his way into 3rd & Fairfax’s hearts. Besides the food (which was AMAZING) Chef Be*Live gave an animated presentation (even with a kidney stone-Ouch!) holding the attention of all who participated. We were so lucky he stopped by, shared his amazing talents in the kitchen, and shared his new book, Going, Going, Gone Raw! Can’t wait to have him back soon.
We all love gazpacho, but try this new twist thanks to Chef Be*live! You may never go back to the traditional one.
By Chef Be*Live
• 1 cup cubed pineapple, about 1/4 pineapple
• 1 cup cubed jicama, about 1/4 jicama
• 1 cup cubed mango, about 3/4 large mango
• 1 cup peeled and quartered cucumber, about 1
• ½ cup finely chopped cilantro
• ¾ cup diced yellow onion
• 1 cup diced tomatoes, about 2 tomatoes
• ½ cup or about 6 dates, packed
• 2 Tbs lime juice
• ¾ cup orange juice
• 1 cup tomatoes, coarsely chopped, about 2 tomatoes
• 3 Tbs agave
• ¼ cup cilantro
• 1 tsp jalapeño
• ¼ cup pineapple
• 3 Tbs yellow onion
• ½ tsp apple cider vinegar/coconut vinegar
• 2 tsp salt
• 1 ½ cups water
First, prepare the jicama, cucumber, tomato, and
mango. Place in a bowl and mix. Then add the minced
onion and cilantro. Toss. Add the chopped dates and
pineapple and toss again. Set aside.
To prepare the broth, blend the lime and orange juice,
pineapple, vinegar, salt, and agave first. Blend till
smooth, starting at a low setting and gradually increasing
the speed until smooth. Then add the cilantro, tomatoes,
jalapeño, and onion. Pulse three times or until the soup
contains fine but visible particles of cilantro and tomato.
Finally, pour the broth over the fruit mixture and stir
slightly. Chill or serve immediately.
I absolutely love, love, love seafood stew. The summer brings an array of fabulous ingredients from the sea regardless of where you are in the world. If there is a coastline, there is some variety of fish stew! If you’re in France you might try bouillabaisse, a traditional Provencal fish stew; if you’re in Rome, you might try cioppino, an Italian-inspired seafood stew; if you’re in New England, go for the ever popular clam chowder; and if you’re in southern California, instead of heavy cream as the thickener, you might find it’s been substituted for coconut milk (a personal favorite, see recipe below)
If you’re ever in the Santa Barbara area I encourage you to try the seafood stew at Jane’s, a small restaurant on State Street with HUGE flavor. But if Santa Barbara isn’t on your itinerary, swing by our seafood department and try this recipe, an ode to Jane’s.
California Seafood Stew
· 1 1/2 to 2 lbs of firm white fish. For example try halibut, swordfish, or cod cut into large portions
· 1 to 2 lbs of shellfish (shrimp, clams or mussels would be delicious)
· 2 large cloves of garlic, minced
· 2 tablespoons of lemon juice
· 2 cups of sweet yellow onion
· ½ lb organic red potatoes, diced into bite sized pieces
· 2 cups of chopped tomatoes
· 1 cup of Maui Brew coconut porter
· 1 cup seasonal fresh peas, try snow, English, or snap for a nice variety (if there are no fresh options, use organic frozen peas)
· 1 cup of fresh white corn (frozen is ok if the corn isn’t in season)
· 2 cups of a selection of fresh, diced mushrooms (shitake, baby portabella, oyster, etc would work great)
· 2 handle full’s of baby spinach
· 1 14 ounce can of coconut milk
· Extra virgin olive oil
· 1 tablespoon of paprika
· Pinch of crushed red pepper
· Salt and pepper to taste
· Fresh cilantro for garnish
Over medium heat, in a large covered pan (such as a Dutch oven), coat the bottom with about 2 Tbsp of olive oil. Add the chopped onion and cook a few minutes until softened. Add the potatoes and sauté until lightly browned. Add paprika, crushed red peppers, salt and pepper to taste and stir ingredients until coated. Add the beer and tomatoes and bring to a boil. Once the liquid has reduced, add the mushrooms and peas. Bring to a simmer and cook until the mushrooms are softened. Then comes the fish! Add the white fish first and cook until ¾ done, then add the shell fish. You may want to add a little water, fish, or vegetable stock if it’s too dry. Bring back to a simmer, cover and cook for 5-7 minutes. Remove lid and add the coconut milk and corn. Simmer on the stovetop for 15 minutes then add the spinach and cilantro. You may need to add more seasonings, so this would be the time to do so. Add a fresh squirt of lemon juice just before serving.
Pure Energy Chef, Steve Factor was back last night and I have to share his Peach and Heirloom Tomato chilled soup, simple ingredients but serious depth. Wow! Great thing about this type of soup, the longer it marries the better it tastes, so try making it a day ahead and see how amazing it is!
PEACH HEIRLOOM TOMATO SOUP (serves 4)
· 4 Yellow Peaches
· 4 Heirloom Tomatoes
· 1 Red Bell Pepper
· 1 Avocado
· 1 Green Onion
· 1 small bunch of Cilantro
· 1 tsp Cumin Powder
· 1/4 tsp Sea Salt
Combine all the ingredients in a high speed blender and puree until it hits desired consistency. If you prefer a chunkier version, leave half of the peaches, tomatoes, and avocados and add to the puree at the end.
I found this recipe on wholefoodsmarket.com and knew I had to share it with everyone! Summer is all about the BBQ’s and in honor of said tradition, we are always looking for new ways to enhance our menus. Chicken has come a long way! Now we can get air-chilled, organic, free range, and/or GMO-free chicken that not only tastes better, it’s better for us. Swing by the meat department and ask anyone of our team members about our Mary’s chicken and they’ll fill you in on all the benefits. As for me, I’m all about the taste and grilling your chicken adds a serious amount of flavor. Whether you’re marinating before hand or just adding salt and pepper, you’ll be enhancing the palate of your guests with such a simple technique.
- 1 whole (3 1/2- to 4-pound) chicken
- 12 ounces (1 1/2 cups) dark beer, such as stout
- 1 1/2 tablespoon cider vinegar
- 1 1/2 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon ground ancho chili powder or other chili powder
- 1/2 teaspoon ground allspice
- 1 1/2 teaspoon fine sea salt
- 2 cloves garlic, finely chopped
Place chicken breast-side down on a cutting board. With poultry scissors or a very sharp boning knife, remove the backbone of the chicken by cutting down either side. Turn chicken breast-side up and press firmly on the breastbone until you hear it crack and the chicken is nearly flat. Place chicken in a large resealable plastic bag and pour in beer. Seal the bag, place it on a plate and refrigerate at least 8 hours or overnight.
Remove chicken from the bag; discard beer. In a small bowl, combine vinegar, cinnamon, ginger, chili powder, allspice, salt and garlic, and stir to make a paste. Loosen skin over breast and thighs of chicken and work a few teaspoons of paste under skin and over flesh of chicken. Rub remaining paste over both sides of the chicken.
Prepare a charcoal grill for medium-heat cooking or preheat a gas grill to medium. Once hot, make a cooler place on the grill by either pushing the hot coals to one side or turning one of the grill’s heating units off or to low.
Place chicken on the hot side of the grill; cook, turning frequently and flipping chicken occasionally, until skin is well-browned and a bit crispy on both sides, about 10 minutes. Move chicken to the cool side of the grill, cover the grill, and continue to cook until juices run clear when pierced with the tip of a paring knife and an instant-read thermometer registers 165Â°F, 20 to 25 minutes more. Let rest 10 minutes before carving into serving pieces.
The purity of seasonal produce is true beauty. I love the summer for the abundance this time of year offers. The variety, the colors, and the flavors allow for creativity to come alive in all our kitchens. One doesn’t need a degree from the Culinary Institute of America to appreciate the finest that summer has to give us.
There is nothing more delicious than an heirloom tomato, nor more versatile. Soups, salads, main courses, desserts….the options are endless and are delicious. With that being said, here is my favorite recipe! Now, what’s yours?
Email us at firstname.lastname@example.org and share your favorite heirloom tomato recipe. We’ll select our favorite, and add it to our blog. The winner will be announced on our Facebook page (wholefoods3rdandfairfax) on July 31st and receive a $25 gift card.
Grilled Heirloom Tomato and Pesto Pizza
- 1 pound frozen whole wheat or white pizza dough, thawed
- 4 teaspoons extra-virgin olive oil
- 8 tablespoons prepared basil pesto
- 1 pound mixed heirloom or other seasonal tomatoes, very thinly sliced
- 1/2 teaspoon fine sea salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 3/4 cup crumbled goat cheese
Divide pizza dough into 4 equal balls. On a lightly floured surface, roll each ball out to a rough circle about 9 inches in diameter; brush each side of the circles with olive oil and place on baking sheets.
Prepare a grill for medium heat cooking. Working with one piece of dough at a time, place it on the grill rack and cook, rotating the crust frequently with tongs to help it cook evenly, until darkly browned on the bottom and air bubbles form on top, 3 to 4 minutes. Transfer browned-side up to the baking sheet; spread the browned side with 2 tablespoons pesto. Top with a few slices tomato (don’t cover the entire surface or the pizza will end up soggy), sprinkle the top with â…› teaspoon each salt and pepper, and dot with goat cheese. Slide or lift the pizza back onto the grill, close the grill cover and cook, rotating the pizza every now and then, until the bottom is deeply browned and the cheese begins to melt, about 3 minutes. Slide or lift the pizza back onto the baking sheet. Repeat with the remaining dough.