Apricot Kernels Can Replace Dairy, But There’s a Risk

CHARLOTTE POINTING wrote . . . . . . . . .

Earlier this year, dairy company Bauer launched a brand new range of yogurts, puddings, and milks. But unlike the rest of its portfolio, the new line, called Zum Glück!, was made with vegan ingredients—upcycled apricot kernels, to be more specific. And it’s unlikely to be the only brand to use apricot kernels in this way. Last year, Kern Tec—the Austrian brand that developed the technology used by Bauer to create its new line—raised €12 million to keep scaling up.

But as they make their way into the mainstream, it’s important to note that when it comes to apricot kernels: caution is essential. And that’s because they can release cyanide when consumed. Yep, the highly toxic chemical compound that can lead to poisoning if consumed in excess, that cyanide. But don’t worry, picking up a vegan yogurt isn’t going to send you racing for an antidote anytime soon. However, you might need to be more than a little bit careful when it comes to consuming raw apricot kernels. We’ve got the lowdown below.

Can you safely eat apricot kernels?

To be clear, apricot kernels don’t actually contain cyanide. Like many other fruit seeds, including apple seeds, cherry pits, and peach pits, they contain amygdalin, which is a cyanogenic glycoside that is converted to cyanide within the body. This means that raw apricot kernels are not safe to eat in excess.

“The estimated maximum quantity of apricot kernels should not exceed one small kernel in toddlers and should not exceed three small kernels in adults,” explains Kiran Campbell, RDN, to VegNews. “Overall, apricot kernels should not be deemed as safe to consume on a regular basis.”

However, there are some exceptions to this rule. Stephanie Wells, MS, RD, ACSM-CPT, agrees that bitter apricot kernels should not be consumed, but notes that sweet apricot kernels contain 10 times less amygdalin than bitter kernels. With that in mind, products made with sweet apricot kernels, are likely “safe when consumed in recommended serving sizes,” she notes.

According to Kern Tec, its technology separates apricot seeds from their skin, and this process reduces the hydrogen cyanide content, which means that the seeds can then be safely used in consumer products, like Bauer’s Zum Glück! range. Wells agrees that processing likely makes apricot kernels safer for consumption.

Why are brands using apricot kernels?

Given the risk of cyanide poisoning, why are brands using apricot kernels anyway? There are a few reasons, with reducing waste being a primary one.

Every year, up to half of all fruits and vegetables are wasted. Instead of being consumed, they rot in the field, or ends up in the landfill, where it contributes significantly to greenhouse gas emissions. In fact, research suggests that food waste is responsible for around six percent of total global greenhouse gas emissions.

Food is wasted for various reasons, but fruit seeds are typically discarded due to their amygdalin content. This is why Kern Tec developed a first-of-its-kind technology to reduce amygdalin content without damaging the rest of the seed.

The company started with pressed oils, before turning its attention to dairy-free products. In 2021, it described its technology as a “plug-and-play” solution for brands looking to use upcycled seeds in their content, without the cyanide risk. “Our customers don’t need to develop something new,” co-founder Sebastian Jeschko told Food Navigator. “They just need to add water and bottle it.”

Bauer is among the first to adopt this technology, but many more brands are likely to follow as the demand for more sustainable, dairy-free, and healthier options grows.

Are apricot kernels healthy?

In addition to being more sustainable, upcycled apricot kernels are nutritious (amygdalin aside, of course). “Apricot kernels are rich in plant-based protein and heart-healthy unsaturated fats, and they’re a particularly good source of vitamin E, a powerful antioxidant,” says Wells. Campbell adds that they are a source of “protein, vitamins, minerals, unsaturated fatty acids, phenolic acids, and flavonoids.”

Some have even claimed that apricot kernels may help cancer patients, suggesting that the cyanide produced in the body could destroy cancer cells. However, this theory is not proven and is incredibly dangerous. Cyanide poisoning can be fatal. “There is not enough evidence to safely say that the ingestion of apricot kernels benefits cancer patients or reduces the rate of cell death,” explains Campbell. “While benefits have been reported, the serious risks (including toxicity and death) must also be considered.”

Healthline is more frank in its warning: “Despite anecdotal claims, there has been no verified research linking apricot seeds with cancer treatment success. Don’t be fooled by phony cancer treatments,” it states.

If you want to reap the benefits of apricot kernels, the bottom line is: don’t mess with the raw seeds.

Source: Veg News

 

 

 

 

Land and Sea Come Together in Traditional Japanese Kitchen Staple

ELIZABETH ANDOH wrote . . . . . . . . .

When I arrived in Japan in the mid-1960s, one of my earliest encounters with Japanese food was a dish my mother-in-law would prepare late in the spring: tender takenoko (bamboo shoots) and newly harvested fronds of wakame (brown seaweed) simmered together in a smoky, soy-tinged broth.

Like many women born in the late Meiji Era (1868-1912), my mother-in-law ate a primarily plant-based diet. One of her exceptions was this dish with smoky stock made by double-infusing kelp broth with katsuobushi (bonito fish flakes). Known as “takenoko no Tosa ni” (literally, “bamboo shoots simmered in the style of Tosa,” a reference to the town of Tosa, Kochi Prefecture) and garnished with peppery sprigs of kinome plucked from the sanshō bush that grew near the back entrance to the Andoh family house in rural Shikoku, this is the dish that hooked me on the traditional Japanese ways of the washoku kitchen.

Pairing terrestrial and marine foods in the same dish is described as “umi no sachi, yama no sachi” (bounty of the ocean, bounty of the land). It is one of several washoku guidelines for creating a healthy, eco-friendly lifestyle.

In early spring, forests in Kyushu and Kyoto are the source of most bamboo shoots, with the Tohoku and Hokuriku regions producing most late-spring shoots. Wakame for this dish usually comes from the sea around Shikoku, especially the waters off Naruto on the Tokushima Prefecture coast — and the Pacific Ocean off Iwate Prefecture.

For a dish of ingredients that display such culinary affinity, the Japanese have another go-to phrase: aishō ga yoroshii (good compatibility).

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Simmered Bamboo Shoots & Wakame

Makes 4 portions

Ingredients:

2 tablespoons dried wakame bits or 15 grams fresh, salted wakame fronds
500 milliliters Tosa dashi (separate recipe follows)
300 grams parboiled bamboo shoots
1 tablespoon sake
1 tablespoon mirin (cooking sake)
1 tablespoon light usukuchi shoyu
4 or more kinome sprigs or a generous pinch of kona-zanshō pepper

Wakame typically comes to market in two forms: either dried bits or fresh-salted fronds. Both have been previously blanched after harvest and are then either chopped and dried or heavily salted — both methods extend shelf life. Neither type of wakame requires any additional cooking to make it edible, but both need to be soaked in fresh, cold water — just enough to fully cover the wakame — for just two minutes and then drained. Salted wakame should be rinsed in fresh, cold water and drained for a second time. Be careful, though: Extended soaking of both kinds comprises texture and nutrition.

When this dish is prepared in the classic manner, bamboo shoots are typically cut into wedges called kushi-giri (“comb cut,” so-named for its resemblance to the teeth of a comb). If you’re not confident with a knife, any 1/2-centimeter or similarly thin slice would be fine.

Pour the stock and sake in a pan just large enough to hold the bamboo shoots in a single layer. Bring the stock to a simmer over medium heat — this allows the alcohol in the sake to cook off. Add the bamboo shoots and cover with an otoshi-buta (drop lid). Simmer for about five minutes until the bamboo shoots are tender (a toothpick will meet little resistance when stuck in the thickest part). As you simmer, skim away any froth that might be floating on the surface.

Add the mirin, swirling the pan gently to distribute evenly. Replace the otoshi-buta and simmer for about two minutes before adding the usukuchi shoyu. Swirl again to distribute and continue simmering for another two minutes.

Remove the pot from the stove, lift the otoshi-buta and push the bamboo pieces to one side to make room for the wakame. Add the wakame, replace the otoshi-buta and allow the bamboo shoots and wakame to sit together in the warm broth until completely cooled. It’s in this cooling down process that flavors meld, making for a better balance of savory (shoyu) and sweet (mirin). As the ingredients cool in the subtly seasoned broth, both terrestrial (bamboo shoot) and marine (wakame) flavors enhance each other.

This dish is typically served at room temperature, but if you prefer it hot, reheat gently, taking care not to let the broth boil. Plate the bamboo shoots first in a cluster, mounding them at an angle, and then tuck in the wakame.

Just before serving, garnish with fresh kinome sprigs if you can source them, or a pinch of kona-zanshō pepper.

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Tosa dashi

Makes 500 milliliters

Located on the Pacific coast of Shikoku, the town of Tosa is famous for its katsuo (bonito) catch and dishes that emphasize the smoky fish flakes often include Tosa in their name. Making this stock is a multistage process requiring two infusions of katsuobushi flakes; adding them all at once will result in a fishy, not smoky, stock.

There are two keys to extracting the sweet, smoky goodness from katsuobushi flakes: attention to temperature (do not let the stock boil) and timing (strain the broth just two minutes after adding each infusion of katsuobushi).

Ingredients:

600 milliliters water
15-20 square centimeters kombu
20 grams katsuobushi flakes (10 grams for each infusion)

Place the kombu in a sturdy, two-liter pot. Add the water and let the kombu soak for at least 10 minutes (or up to several hours if that suits your schedule better). Set the pot over gentle heat and — very slowly — bring it to just before boiling. Stop when you see small bubbles begin to rise to the surface of the water and around the rim of your pot.

Remove the kombu; I suggest you set it aside to make tsukudani (vegetables stewed in soy sauce to eat with rice). Add 10 grams of katsuobushi flakes to the pot. Do not stir — let the flakes infuse the stock for two minutes undisturbed. If your flakes are very small and powdery, they may begin to sink. If your flakes are large and feathery, they may sit on the surface. Either is fine — just don’t stir them up.

After two minutes, pour the stock through a strainer lined with cloth (traditional Japanese chefs use fine-woven sarashi cotton cloth, but you could use a double layer of cheesecloth) or a paper coffee filter. Return the strained infusion to your pot (no need to rinse your pot before this). Set the pot back on your stove over gentle heat and — again, very slowly — bring it to just before boiling.

Add the remaining 10 grams of katsuobushi flakes to the pot. As before, do not stir — let the flakes infuse the stock for two minutes. Strain your stock through cloth or paper. If you will not be using the stock right away, let it cool uncovered until it no longer gives off steam. Transfer to a glass or other non-reactive container, cover and refrigerate for up to three days. Freezing is not recommended as it destroys the smokiness of the stock.

Source: The Japan Times

 

 

 

 

Infographic: Daily Protein Sources by Region

See large image . . . . .

Source : Visual Capitalist

 

 

 

 

Revered by Hawaiians, Breadfruit Provides a Lifetime of Nourishment

Laura Williamson wrote . . . . . . . . .

Pineapples and Hawaii may go together like leis at a luau, but there’s a far less iconic fruit growing in the South Pacific that Hawaiians have revered for generations. The ‘ulu, also known as breadfruit, is considered a symbol of resilience, perseverance and security because the nutrient-dense, fiber-rich fruit can provide a lifetime of nourishment.

Legend has it the ‘ulu first appeared during a period of famine when Kū, the Hawaiian god of farming and fishing, transformed himself into an ‘ulu tree to feed his family.

Other stories suggest the tree was brought to the island of Oahu from Samoa or Tahiti during the 12th century or that Hawaiian fishermen found it when they were blown off course and landed in the mythical realm of Kanaloa, the god of the sea.

Whatever its origins, ‘ulu has been a staple in the South Pacific for centuries. Its name means “to grow” in Hawaiian.

“‘Ulu is so hearty and versatile,” said Michelle Grove, a registered dietitian nutritionist and regional director of dietary services for Hawaii Health Systems Corporation’s West Hawaii Region. “It has a great nutrient profile and can be used in many different recipes, from sweet to savory.”

The fruit, which can grow as big as a small basketball, has numerous nutritional benefits, she said. “Because it’s a complex carbohydrate, it has a good amount of fiber, so it’s lower on the glycemic index. It slows digestion; helps to keep you fuller longer.”

It contains nearly three times the fiber contained in brown rice and 12 times the amount in white rice. Dietary fiber helps lower cholesterol levels and the risk for heart disease, stroke, obesity and Type 2 diabetes.

‘Ulu also is low in sodium, cholesterol and saturated fats and high in vitamin C.

And, while it is a starch, ‘ulu contains protein. It has a higher percentage of essential amino acids than soybeans. Essential amino acids are the kind our bodies cannot make, so we must get them from food. They help break down food, grow and repair body tissues, boost the immune system, make hormones and other brain chemicals, build muscle and maintain a healthy digestive system.

People eat breadfruit in a variety of ways, Grove said. It can be steamed and broken apart or cubed for use in stews or stir-fry dishes. It can be made into a gluten-free flour or sold ripe and frozen for use in baking. It can be used as a substitute for sugar and butter because of its sweet taste when ripe. It can also be roasted over a fire. It is sometimes cooked in an imu, an underground steam pit used in luaus.

“In the hospital, we like to make it fun and fancy and serve it as a gluten-free or vegan option,” Grove said. “My favorite is our tofu ‘ulu stir-fry with bok choy, served with a sweet and sour glaze. It just melts in your mouth.”

The ‘ulu tree provides more than nutrition. According to the Hawai’i ‘Ulu Cooperative, every part of the tree had a traditional use. The trunks and limbs provided wood for houses, canoes, surfboards, firewood and musical instruments. The inner bark was beaten into a cloth and made into rope. Sap was used for waterproofing and caulking and as glue on cloth used to catch birds. Leaves were used as sandpaper and serving platters. Flowers from the trees were used to make leis. And ripe fruit and leaves could be used as animal feed or fish bait.

The tree’s sap, stems and leaves also had medicinal purposes, used to treat everything from broken bones to ear infections and headaches.

Grove said the cooperative encourages people to plant ‘ulu trees and produce more ‘ulu-related products so they can become less dependent on produce shipped in from other sources. “The ‘ulu fruit is not only healthier for us, it can help support our economy and help us to be more self-sufficient,” she said. “We want to put that money back into our people.”

Historically, she said, ‘ulu has played an especially critical role during droughts and severe weather events, such as cyclones across the Pacific islands, when other food sources become scarce. The massive fruit gets buried under the sand when high winds whip across the islands. “When everything else gets destroyed, you can dig up the breadfruit and feed everybody while you’re rebuilding.”

Similarly, breadfruit has played an important role in the Caribbean, keeping people fed when hurricanes wreak havoc. It was brought to Jamaica and other Caribbean islands in the late 18th century, making the voyage with British Capt. William Bligh on the ill-fated HMS Bounty and again on the HMS Providence after the mutineers threw the fruit overboard.

The tree is so revered in Hawaii, it is customary to plant one after a loved one has died, Grove said.

“It would be considered almost a portal into the afterlife,” she said. “When it fruits, it signifies a rebirth, coming from the ancestors to provide for the new family.”

Source: American Heart Association

 

 

 

 

New Potatoes with Peas

Ingredients

2 lb small new potatoes such as fingerlings or red or white potatoes, of uniform size
salt and freshly ground pepper
pinch of sugar
2 cups (10 oz) shelled young English peas
2 tablespoons unsalted butter
2 tablespoons extra-virgin olive oil
5 or 6 green (spring) onions, white and tender green parts, thinly sliced

Method

1. Put the potatoes in a large saucepan with enough water to cover by 2 inches. Add large pinches of salt and sugar. (The sugar brings out the natural flavor of the potatoes yet does not contribute any sweetness to the final dish.) Bring the potatoes to a boil over high heat. Reduce the heat to medium and cook at a bubbling simmer, uncovered, until the potatoes are just tender, 15-20 minutes. Test with a fork; the fork should meet a bit of resistance, but pierce the potatoes easily. (Do not let the potatoes overcook, or they will become watery and fall apart.)
2. Drain the potatoes. They may be peeled or left unpeeled. If you are peeling them, rinse them in cold water and leave to cool for a few minutes, then peel.
3. Meanwhile, bring a saucepan three-fourths full of water to a rapid boil. Add pinches of salt and sugar and the peas, and blanch until they turn bright green, about 30 seconds. Drain and rinse under cold running water to stop the cooking and set the color.
4. In a heavy frying pan, melt the butter with the olive oil over medium-low heat. Add the green onions and let them wilt, about 3 minutes.
5. Add the potatoes and peas and toss together until heated through, about 5 minutes. Season to taste with salt and pepper and serve at once.

Makes 4 servings.

Source: Vegetable

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