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Archive for Lactose-Free

TOP PICK OF THE WEEK: Better Bean’s Yummy, Ready To Eat Beans

The Better Bean Company makes a terrific product that should take off nationwide. We hope it will be the next big thing in delicious, nutrient-dense food for all meals of the day.

We hope you’ll try it. You can even get your first tub free (see below).

A NEW WAY TO BUY BEANS

The company is first to market a line of all-natural, refrigerated, ready-to-eat beans.

The beans are $3.99 for a 14-ounce plastic tub that is BPA-free, freezable, microwavable and reusable. The beans are solidly packed into the tubs: There’s no packing liquid or no air pockets taking up space; nothing to drain, no can opener required.

Just pop the top off the tub and dig in, or heat them as you prefer. Add them to recipes, use them as garnishes.

Prepared from scratch with freshly-harvested beans, the line is cooked in a gluten-free facility, and is non-GMO certified, vegan certified, nut free and soy free.

Bonus: The line has one-third the sodium of regular canned beans.

WHY THEY’RE EASIER TO DIGEST

Another bonus: Better Bean is easy on the digestive system. The company:

  • Uses freshly harvested beans, avoiding the challenges of digesting older beans (dried beans keep for years, and when you purchase them, you have no idea how old they are).
  • Soaks and re-rinses the beans, which eliminates gas-causing* compounds and activates enzymes that make it easier to digest all the nutrients. Dried beans must be soaked overnight before cooking, but you need to change the soaking water every few hours to removes the oligosaccharides* that cause flatulence.
  • Adds ingredients that help ease bean digestion. Onions, garlic and cumin help with this process, but the star ingredient is apple cider vinegar, which breaks down indigestible oligosaccharides.
  • ____________________
    *Oligosaccharides, a category of sugars in beans, cannot be digested by the stomach or small intestine. They get passed on to the large intestine where bacteria begin to break them down. During the process, the bacteria release several different types of gases, mainly hydrogen, nitrogen and carbon dioxide.
     
    MEET THE BETTER BEANS

    They are excellent on their own as a protein-packed side or snack; or can be added to dishes and recipes for every meal of the day.

    The Better Bean line currently has eight varieties: half with mild seasonings, half with medium spiciness.

    While the beans are cooked with garlic, onion and herbs, you can add fresh herbs, chopped scallions, more heat or other seasonings as you desire.

    Take your pick:

  • Better Baked Beans: mild; for sides—they’re in a tangy tomato sauce with a bit of maple syrup.
  • Cuban Black Beans: mild; for quesadillas, rice and beans, sides and soups.
  •    

    Better Bean Uncanny Refried Beans
    [1] You can do so much with eight different varieties.

    Better Bean Roasted Chipotle Red Beans
    [2] Half the varieties are mild, half are medium-spicy.

    Black Bean Breakfast Burrito

    [3] An easy way to add protein to avocado toast. (all photos courtesy Better Bean).

  • Roasted Chipotle Red Beans: medium; for burrito bowls, nachos and tacos.
  • Skillet Refried Red Beans: mild; for bowls, burritos, quesadillas and tacos.
  • Southwestern Pinto Beans: for burritos, soups, sides and stir-fries.
  • Tuscan White Beans: mild; for bowls, curries, pastas and spreads.
  • Uncanny Refried Black Beans: for bowls, dips, quesadillas and tacos.
  • Three Sisters Chili: mild; a complete heat and eat meal or snack.
  •  
    Any variety can be served hot or cold.

     

    Avocado Toast With Black Beans
    [4] Add protein to avocado toast (photo courtesy Better Bean).

    Mushroom & Bean Hors d'Oeuvre

    [5] Get creative: Instead of stuffing mushrooms with empty-carb breadcrumbs, stuff them with beans (photo courtesy Gather The Table).

     

    MORE WAYS TO ENJOY BETTER BEANS

    Beans are nutrient-dense and provide your body with essential nutrients, minerals, vitamins, and one of the most affordable sources of protein.

    In addition to the bowls, dips and Tex-Mex (enchiladas, nachos, quesadillas, rice and beans, tacos) recommended on the packages, try them:
     
    At Breakfast

  • Atop a savory waffle, with or without the bacon and eggs.
  • On any type of burger.
  • On toast, with or without avocado.
  • With breakfast eggs.
  •  
    At Lunch

  • As a soup garnish (a small mound in the middle of the bowl).
  • In an avocado half.
  • In any wrap sandwich.
  • In lettuce cups and layered salads.
  • On a grilled vegetable sandwich.
  •  
    At Dinner

  • As healthy vegan hors d’oeuvre (for example, top a rice cracker with beans, spices and a raw vegetable garnish).
  • As sides.
  • In casseroles.
  • In stir-fries.
  • With pizza: top the crust topped with beans, then mozzarella and toppings.
  •  
    For Snacks

  • As a protein pick-me-up at home or work.
  • As a spread with crackers.
  • Paired with guacamole and corn chips.
  • With crudités.
  •  
    GET YOUR FREE SAMPLE

    Try the the tub of your choice free. Just download the website coupon.

    Better Bean is carried by Whole Foods stores nationwide, Amazon Fresh and other retailers. Here’s the locator for retail store and e-tail websites.

    Head to BetterBeanCo.com for more on this very welcome line.
     
     
    THE HISTORY OF BEANS

    Beans are one of the oldest-cultivated plants, an important source of protein. Cultivated bean fossils found in Thailand date to the early 7000 BCE.

    Cultivation came later in the west: Wild beans that had been initially gathered in Afghanistan and the Himalayan foothills were cultivated by 2000 B.E.E. in the the Aegean, Iberia and transalpine Europe (modern Belgium, France, parts of Germany, the Netherlands and Switzerland).

    The oldest-known domesticated beans in the Americas date to the same time [source]. In fact, most species in the bean genus Phaseolus originated in the Americas, and were grown from Chile to the northern United States.

    In the New World, indigenous peoples grew beans together with maize and squash. The beans would be planted around the base of the developing corn stalks, and would wind their way up, with the stalks serving as a trellis. The beans, in turn, provide essential nitrogen for the corn.

    Bean trivia: Beans are a heliotropic plant, meaning that the leaves tilt throughout the day to face the sun. At night, they fold into a “sleep” position.
     
     
    THE DIFFERENT TYPES OF BEANS

    Check out the different types of beans in our Beans & Grains Glossary.
     

      

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    HOLIDAY: Cereal Donuts For National Cereal Day

    Donuts With Cereal Toppinf

    Cereal Donut

    Lactaid Whole Milk

    Types Of Lactaid Milk

    [1] and [2] Cereal-topped donuts and milk from Show Me The Yummy. [3] and [4] Lactaid for everyone! (photo courtesy Lactaid).

     

    March 7th is National Cereal Day, and here’s the big question: Do you drink the leftover milk in your cereal bowl?

    According to a survey by Wakefield Research*, 74% of Americans frequently drink the leftover milk in the bowl after finishing their cereal; 79%* feel that dairy milk tastes best as leftover cereal milk

    We’re one of them. We even pour extra milk into the bowl, just so we’ll have enough left over.

    People love cereal milk so much, that pastry chef Christina Tosi of Momofuku Milk Bar in New York City whipped up cereal milk as a standalone drink.

    Quirky? Yes. Tasty? Yes. Here’s a recipe to make you own.

    As a lactose-intolerant American, we just can’t enjoy nondairy milks—almond, coconut and soy milk, for example, on our cereal.

    Thank goodness for Lactaid. We live on their milk, chocolate milk, ice cream and cottage cheese. All are real milk products, neutralized with the addition of lactase (like Lactaid pills), which provides the enzyme our system no longer produces.

    We can drink and eat all we want, no Lactaid pill required.

    Lactaid sent us this special Milk + Cereal Donut recipe from Show Me The Yummy.

    Those of you who have no lactose issues can use regular milk.

    Prep time is 45 minutes, cook time is 10 minutes. We ate three of them today, and they are delish!

    LACTOSE-FREE MILK + CEREAL DONUTS MADE WITH LACTAID

    Ingredients

    For The Donut Base

  • Cooking spray
  • 1 (15.25 oz) box cake mix, yellow or chocolate (most store-bought cake mixes are lactose-free)
  • 1 large egg
  • 1/4 cup canola oil
  • 1 cup Lactaid whole milk
  • 1/2 cup cereal of choice
  • 1 cup crushed cereal of choice
  •  
    For The Vanilla Glaze

  • 1-1/2 cups powdered sugar
  • 1 teaspoon vanilla extract
  • 2-3 tablespoons Lactaid whole milk
  • Pinch salt
     
    For The Chocolate Glaze
  • 1-1/4 cups powdered sugar
  • 1/4 cup cocoa powder
  • 1 teaspoon vanilla extract
  • 2-3 tablespoons Lactaid Whole Milk, more if necessary
  • Pinch salt
  •  
    Topping

  • Cereal(s) of choice
  •  
    Preparation

    1. MAKE the donut base. Combine the milk and 1/2 cup cereal of choice in a small bowl. Let sit for 30 minutes. Meanwhile, preheat oven to 350°F and spray a donut pan or mini muffin tin with cooking spray.

    2. WHISK together in a large bowl the cake mix, egg, oil, and milk-cereal mixture until well combined. Stir in the crushed cereal.

    3. ADD the batter to the pan. For a mini-muffin pan, use a 1 tablespoon cookie scoop to fill the prepared mini muffin pan. Bake for 10-12 minutes. For a standard muffin pan, make a small cut in the corner of a gallon sized Ziplock bag and fill with the batter. Pipe the batter into the prepared donut pan. Fill only halfway up or they’ll spill over. Bake for 10-12 minutes.

    4. REMOVE from the pan and let cool.

    5. MAKE the vanilla glaze and/or chocolate glaze. Whisk together glaze ingredients in a medium sized bowl until smooth.

    6. ASSEMBLE: Dunk the cooled donut into the glaze and roll into cereal of choice. Enjoy immediately!

    ________________

    *The Lactaid Survey was conducted by Wakefield Research among 1,009 nationally representative U.S. adults ages 18+, between February 6th and 10th, 2017, using an email invitation and an online survey. Quotas have been set to ensure reliable and accurate representation of the U.S. adult population 18 and older.

     
      

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    TIP OF THE DAY: Coconut Milk & The Different Types Of Soups

    Twenty-five years ago, people who needed an alternative to dairy milk turned to soy milk. Then rice milk arrived.

    Today there’s quite a selection of non-dairy milks: almond, cashew, coconut, flax, hemp, oat, rice and soy.

    Since 1999, according to market research firm Euromonitor, plant-based alternatives milks have grown in annual sales by an average of 10.9%. They are now a $1 billion-plus category in domestic retail sales.

    The trend is based on personal factors: allergies, kosher and vegan diets, lactose intolerance and sustainable lifestyles (the manure and flatulence of dairy animals produce huge amounts of methane, a major greenhouse gas. Here’s more information).

    As with dairy milks*, each plant-based milk has a different flavor and nutritional profile.

    Although we drink a large amount of cow’s milk, we like plant-based milks for different reasons: chocolate and green tea almond or soy milk for a refreshing drink, cashew milk as a delicious newcomer, coconut milk for cooking.

    We especially like coconut in creamy soups. It gives a slight Thai twist; add hot chile slices and lemongrass for the full Thai experience.

    Some of our favorite thai dishes include coconut rice, coconut curried chicken, coconut pumpkin soup, and our beloved tom ka gai, coconut chicken soup. All get their coconut flavor from unsweetened coconut milk.

    But for today, here’s a fusion soup: chowder with coconut milk. It has another popular Thai ingredient too: hot chile slices.

    RECIPE: SPICY SEA BASS CHOWDER WITH COCONUT MILK

    Sea bass is poached in coconut milk for this extra rich and velvety hearty chowder. DiscoverCaliforniaWines.com, which gave us the recipe, suggests that it be paired with California chardonnay or viognier.

    Ingredients For 4 Servings

  • 1 tablespoon (15g) coconut oil
  • 5 spring onions, light green and white parts only, thinly sliced
  • 1 large garlic clove, minced
  • 1 small red jalapeño, thinly sliced into rounds (substitute the slender Thai or birdseye chiles if you can find them)
  • 5 medium Yukon Gold or other waxy potatoes (about 1½ pounds/675g), peeled and cut into ½-inch (1.25cm) cubes
  • 1 large red bell pepper, cut into ½-inch (1.25cm) cubes
  • 3 cups (720ml) unsweetened coconut milk, well stirred
  • ½ cup (125ml) water
  • ½ teaspoon (2.5ml) salt
  • 2 medium zucchini (about 8 ounces/225g), peeled and cut into ½-inch (1.25cm) cubes
  • 1½ pounds (680g) sea bass fillets, cut into 2-inch (5cm) pieces
  • 1 lime, cut into 4 wedges
  •  
    Preparation

    1. HEAT the coconut oil in a large saucepan over medium-high heat until hot but not smoking

    2. ADD the onions, garlic, and jalapeño; cook, stirring for 1 minute.

    3. ADD the potatoes; cook and stir for 1 minute.

    4. STIR in the red bell pepper, coconut milk, water and salt. Bring to a simmer. Reduce the heat to medium low and cook for 5 minutes

    5. ADD the zucchini and bass. Bring to a simmer and cook for 7 minutes.

    6. DIVIDE the chowder among 4 bowls. Squeeze the juice of one lime wedge over each serving.
     
    ________________
    *The list of animal milks drunk worldwide includes camel, cow, donkey, goat, horse, llama, reindeer, sheep, water buffalo and yak.

       

    Sea Bass & Coconut Chowder Recipe

    So Delicious Coconut Milk

    Coconut Banana Smoothie

    Coconut Milk Flan

    [1] Fish chowder with coconut milk (photo courtesy Discover California Wines). The recipe is below. [2] Coconut milk is available in cartons and cans (photo courtesy So Delicious). [3] Try coconut milk in your next banana smoothie (this recipe has pineapple as well, from Makes And Takes). [4] Many desserts can be made with coconut milk, from ice cream to this coconut milk flan (here’s the recipe from Care 2).

     

    Seafood Broth

    Corn & Zucchini Chowder

    Lobster Bisque

    [1] Consommé, clarified into an elegant, clear liquid (photo courtesy Picholine | NYC. [2] Chowder, here the chunkiest soup, packed with goodies. Here’s the recipe for this corn and zucchini chowder from LittleBroken.com. Some, like Manhattan clam chowder, do not contain dairy. [3] Bisque is a creamy seafood soup, pureed into smoothness (photo courtesy MackenzieLtd.com).

     

    THE DIFFERENCES: BROTH, CHOWDER, SOUP & MORE

  • Bisque: A thick, creamy soup that traditionally was made from puréed shellfish. Today bisques are also made from fruits, game fish and vegetables.
  • Broth & Stock: Liquids in which meat, fish, grains or vegetables have been simmered. The difference between a broth and a stock is that broth is made from the desirable ingredients; stock is made from “leftovers” such as bones and skin; thus broth is richer and more nourishing than stock. Both are used as a base for soups and gravies.
  • Chowder: Chunky soups thickened with flour. The main ingredient chowder can range widely, including chicken, corn, fish and seafood.
  • Consommé: A broth that has been clarification. This means that egg whites or other ingredients are boiled in the broth to coagulate the sediment, resulting in a clear, elegant-looking soup.
  • Gumbo: A dish that can fall into the soup or stew category, a strong stock of meat and/or fish/seafood, with pieces of the protein and a variety of vegetables, served over rice. Gumbo is traditionally thickened with okra or filé powder (from the sassfras tree) and vegetables. A gumbo is traditionally served over rice.
  • Gravy: Gravy is not a soup, but a sauce; although Americans have often turned canned soups into sauces. Gravies are made from the juices of cooked meat or vegetables after they have been cooked. Almost all gravies start with a roux (ROO), a mixture of flour and butter; and are thickened with starch (flour, corn starch, arrowroot, etc).
  • Purée: Some soups are puréed into smoothness. A purée can be considered a vegetable or grain/pulse counterpoint to a bisque. The technique also produces smooth apple sauce, whipped potatoes and puréed vegetables (carrot purée, broccoli purée, etc.).
  • Ragout: The French term for a main-dish stew. Note that in Italian, n Italian cuisine, ragù is a meat-based pasta sauce.
  • Soup: Any combination of ingredients cooked in a liquid base: fish/seafood, fruit, meats, starches and vegetables. Soups can be thick and hearty or thin and delicate. While cooked ingredients can remain in the soup, the objective of the ingredients is to flavor the liquid. Soup can be served warm, room temperature or chilled. Fruit soups can be served for starters or desserts.
  • Stew: A hearty dish made from proteins, vegetables, pulses, etc., simmered in a liquid (water, broth, stock, wine, beer) and then served in the resulting gravy. Stewing is a technique to cook less tender cuts of meat: The slow cooking method tenderizes the meat and the lower temperature allows the flavors to combine. There is a thin line between soups and chunky soups; generally, stews contain less liquid. Sometimes the name is adopted for a soup. Oyster Stew, for example, is a thick soup with butter and milk or cream, like a bisque.
  •  
    THE DIFFERENT TYPES OF SOUP

    THE HISTORY OF SOUP

     

      

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    TOP PICK OF THE WEEK: Lactaid Ice Cream

    July is National Ice Cream Month, a time for celebration among ice cream lovers. But not for every one of us.

    According to research studies, 30 to 50 million Americans are lactose intolerant. Some have been that way since childhood; some lose the ability to digest lactose as adults.

    Says HealthDay.com, “The condition is so common—and so natural—that some doctors don’t even like to call lactose intolerance a disorder.

    But that’s no comfort to anyone who can no longer have cheese, ice cream, milk, yogurt and even butter, including butter-rich foods such as buttercream frosting and caramels.

    Lactose intplerance cuts across ancestral lines, creating gastrointestinal problems in:

  • 70% of African Americans
  • 90% of Asian Americans
  • 53% of Mexican Americans
  • 74% of Native Americans
  • 20% of Caucasians, however…
  •  
    …people of Arab, Greek, Hispanic, Italian and Jewish ancestry have a much higher incidence than other groups.
     
    LACTOSE-FREE ICE CREAM FROM LACTAID

    Ice cream lovers: Eat all of the frozen delight you want, without incurring the distressing symptoms of lactose intolerance.

    (Second thought, eating too much could give you an ice cream headache or make your inner and outer mouth feel like Alaska in the winter.)

    Lactaid Ice Cream, made by Hood, is a delicious line. And what a choice:

    The Basics

  • Chocolate
  • Vanilla
  •  
    The Mix-Ins

  • Butter Pecan
  • Cookies & Cream
  • Mint Chocolate Chip
  •  
    The New & Glorious

  • Berry Chocolate Crumble
  • Salted Caramel Chip
  •    

    Ice Cream Lactose Intolerant

    Lactaid Ice Cream

    [1] Lactaid has delicious specialty flavors, like Berry Crumble and Salted Caramel Chip (photo courtesy NotQuiteSusie.com). [2] Chocolate and vanilla Lactaid (photo by Elvira Kalviste | THE NIBBLE).

     

    The magic is simply that the brand adds lactase, a natural enzyme that is no longer produced by the stomach of lactose-intolerant people. It’s the same ingredient as in Lactose supplement pills. It helps break down the lactose so that dairy products are easily digested.

    Lactase has no impact on taste or texture. Unless they saw the carton, no one would know the products are lactose-free.
     
    Now…

    Have an ice cream cone, a shake or a sundae!

    Make ice cream sandwiches and ice cream cake!

    Eat ice cream straight from the carton!

    But there’s more!

     

    Lactose Free Sour Cream

    Lactose Free Cream Cheese

    [1] (photo courtesy FoodForMyFamily.com). [2] Photo courtesy MyLilikoiKitchen.com).

     

    MORE LACTOSE-FREE DAIRY FOODS

    From Lactaid

    Lactaid also makes lactose-free milk (0%, 1%, 2%, whole and chocolate), low fat cottage cheese, and holiday nog.
     
    From Green Valley Organics

    Green Valley Organics adds still more lactose-free dairy options:

  • Cream cheese
  • Kefir
  • Lowfat and whole-milk yogurt
  • Sour cream
  •  
    Use the store locator on the home page to find a retailer near you.

    Might we add: No one would know all these products are lactose free.
     
    BOTH LACTAID & GREEN VALLEY PRODUCTS ARE DEE-LICIOUS.
     
    LIKE CHEESE?

    If you’re just mildly lactose intolerant, you may find that buffalo’s, goats’, and sheep’ milk cheeses are easier to digest than cow’s milk.

    If you’re substantially lactose intolerant, even cheeses with only 2% lactose can upset your stomach. The only 100% lactose-free cheese is Cheddar.

    Fortunately, it’s the most popular cheese in the U.S.

     

      

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    TIP OF THE DAY: Chermoula Sauce

    Last night at a nine-course feast at the home of our wine editor, we were served a dish of scallops, sautéed greens and a hearty topping of freshly-made pesto.

    A conversation ensued among the nut-averse and lactose-intolerant in attendance, that they didn’t use pesto because of the cheese or the nuts.

    There’s an easy alternative: chermoula, a Middle Eastern marinade and sauce popular in the cuisines of Algeria, Libya, Morocco and Tunisia.

    As with pesto recipes, there are countless regional variations both in ingredients and proportions. But chermoula usually starts with a mixture of fresh herbs (especially cilantro), olive oil, lemon juice, cumin, garlic and salt.

    Flavorful chermoula is typically used with fish and seafood, and its green color adds brightness to what we personally refer to as “beige and brown foods.” It is also used to flavor meat, poultry and vegetable dishes.

     

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/chermoula offthemeathook 230

    At Off The (Meat) Hook, it’s used to coat broiled halibut. Here’s the recipe. Photo courtesy OffTheMeatHook.com.

     

    Variations include black pepper, fresh coriander, ground chiles, onion, pickled lemons and saffron, among other ingredients.

  • The preferred recipe in Sfax, a port city in Tunisia, incorporates a purée of dried dark grapes, with onions sautéed in olive oil, black pepper, cumin and chiles, but also cinnamon and cloves.
  • Two countries to the west, in Morocco, one popular recipe uses dried parsley, cumin, salt and pepper with paprika as the variable seasoning. It’s often served with grilled meat and fish.
  •  

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/chermoula lamb pumpkin broadbeans taste.com .au 2301

    Chermoula on lamb chops, rice and vegetables. Photo courtesy Taste.com.au.

     

    RECIPE: CHERMOULA SAUCE

    In the Middle East, chermoula is traditionally made with a mortar and pestle. In our tests making pesto, the mortar and pestle produced a more flavorful pesto than the food processor. So we pulled it out to make this recipe. Feel free to switch on the food processor instead.

    This recipe is a Moroccan variation, with paprika. As with pesto, it is easy to make. Prep time is just 10 minutes. You can make extra and freeze it.

    Ingredients For 1 Cup

  • 1 cup cilantro leaves*
  • 2 cups flat-leaf parsley leaves
  • 3 to 4 cloves garlic
  • 1/2 teaspoon salt
  • 2 teaspoon cumin
  • 1 teaspoon sweet or smoked paprika (or a combination)
  • 1/4 teaspoon red chili flakes or 1/2 jalapeño, seeds and membrane removed
  • Large pinch saffron
  • 1/3 cup of extra-virgin olive oil†
  • 1/4 cup freshly-squeezed lemon juice (about 1 large lemon)
  •  
    You can put your own stamp on the recipe, of course. We had some leftover fresh mint, so added it to the second batch.
     
    Preparation

    1. COMBINE all the ingredients in a mortar or food processor. Grind or pulse into a thick paste. It’s that easy!

    2. STORE the chermoula in a jar with a tight-fitting lid. It will last for up to 3 weeks in the fridge, needing only to be stirred.

    3. FREEZE extra in the compartments of an ice cube tray that has been sprayed with nonstick olive oil spray. When the cubes have frozen, remove them to a freezer bag.
     
    MORE GOOD FOOD FROM THE MIDDLE EAST

    This weekend we perused a book that had been sent to us on The Food of Oman, a sultanate on the southern end of the Arabian Peninsula.

    When we pulled it out of its packaging, our first reaction was, “We have no time to figure out the cooking of Oman.” But as we thumbed our way through the book, we wanted to eat everything!

    If you enjoy learning new cuisines, or know someone who does, pick up a copy. The author, an American food writer who lived in the Middle East, takes readers on a journey that is delightful.
    ____________________________

    *You can include the small stems that attach the leaves to the main stalks.

    †A fruity style (as opposed to peppery) is preferable.

      

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