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Lorenzo's review

July 12, 2021

We love our customers, here at Susie's Smart Cookie, for many reasons but most of all for feedback like this:

Well good morning to you, Susie. As for the cookies, well let me tell you I've never ever tasted anything so scrumptious in my life. And I am 71 and I've traveled far and wide, and these cannot be beaten by anyone else. So I tip my hat to you and yours. Keep up the fantastic work you all do. Sincerely Mr.Lorenzo Perez sr. 7/3/2021

Thank you Lorenzo and enjoy your summer!

If you'd like to find out what Lorenzo is talking about, please use the Discount Code: Lorenzo to take $10 off your first order. Subscriptions are not included and please act fast since this code expires in one week.

https://www.susiesmartcookie.com/discount/Lorenzo

Roasted Garlic and White Bean Dip with Rosemary

June 28, 2021

Hello Friends and Family and Happy Summer to you all,

One of my favorite things about my new house on the lagoon (and there are so many favorite things that the list just goes on and on) is the water here. It tastes delicious and it has a high ph so it makes the best beans -- every time! Beans, and other legumes, have a naturally healthy Omega-3/Omega-6 balance but I still use canola oil in my recipes to balance out the Omega-6s in the other ingredients, such as breads that one will use for scooping up this incredible dip. This recipe comes to you from Sarah Jampel at The New York Times. Don't be put off by the full head of garlic. After roasting, it is mild and caramelly and adds just the right amount of kick. Serve this dip with toasted pita bread and/or garden-fresh cucumber and carrot sticks. Wrap it well and it will keep in the refrigerator for several weeks.

Enjoy your summer,

Susie

1 head garlic
1 teaspoon, plus 5 tablespoons good quality canola oil (or a combination of canola and olive oil. I like to save the olive oil for drizzling on the top and sautéing the rosemary sprig, i.e., where you can really taste it!)
2 (15-ounce) cans white beans, like cannellini, Great Northern or navy beans, drained and rinsed or an equal quantity of cooked and drained beans
3 tablespoons lemon juice (from 1 lemon)
1 tablespoon roughly chopped fresh rosemary leaves, plus 1 full sprig
¼ teaspoon black pepper
1 pinch of cayenne, plus more for garnish (optional)
1 tablespoon hot water
1 ¼ teaspoons kosher salt

PREPARATION

Roast the garlic: Heat the oven to 400 degrees. Peel off most of the garlic's outermost skin but leave the whole head intact. Trim about 1/4 inch off the top of the garlic to expose the cloves. Place the garlic on a large piece of aluminum foil, then drizzle 1 teaspoon canola oil over the exposed cloves and close the foil into a pouch. Bake for 40 to 50 minutes, until you can pierce the center of the head with a knife. Let cool slightly.
Squeeze the roasted garlic cloves into the bowl of a food processor. Add the white beans, 4 tablespoons oil, lemon juice, rosemary leaves, black pepper, cayenne (if using), hot water and salt. Purée until smooth, then taste for salt, pepper, rosemary and lemon juice. Adjust as necessary. Transfer to a serving dish.
Heat remaining 1 tablespoon of olive oil in a small heavy skillet over medium-high heat. When hot, add the remaining rosemary sprig — it should sizzle. Cook until brown and crisp, flipping once, about 1 minute per side, then transfer to the top of the dip as a garnish. Pour or spoon the remaining olive oil, now infused with rosemary, over the top of the dip. Sprinkle with cayenne for a little additional heat.

Cauliflower Salad with Parsley and Capers

June 24, 2021

Hello Everyone,

Here's an easy and satisfying salad for summer or winter -- and a great way to use Cauliflower. It comes from Martha Rose Schulman of The New York Times who never disappoints! All I've done to make it high in Omega-3s (and balance the Omega-3s and Omega-6s) is to replace all -- or part of the olive oil -- with a good quality canola oil.

Ingredients:

1 large or 2 small to medium cauliflowers, broken into florets; or about 6 cups mixed white, orange, green and purple cauliflower

1 to 2 garlic cloves (to taste), minced

¼ cup chopped flat-leaf parsley

3 tablespoons capers, drained and rinsed

2 to 3 tablespoons white wine vinegar or Champagne vinegar (to taste)

6 tablespoons good quality canola oil or 4 TBS canola and 2 TBS extra virgin olive oil

Salt

freshly ground pepper

Preparation:

Place the cauliflower in a steaming basket over one inch of boiling water; cover and steam one minute. Lift the lid for 15 seconds, then cover again and steam for six to eight minutes until tender. Refresh with cold water, then drain on paper towels.

In a large bowl, mix together the garlic, parsley, capers, vinegar and oil. Season generously with salt and pepper. Add the cauliflower and toss together. Marinate, stirring from time to time, for 30 minutes if possible before serving. Serve warm, cold or at room temperature. Advance preparation: You can make this up to a day ahead, but omit the parsley until shortly before serving so that it doesn’t fade. It keeps well in the refrigerator for up to five days.

Enjoy, Susie

Salmon and White beans -- a Match made in Heaven

June 16, 2021

Hello Friends and Family,

By chance one night I had a combination of leftover salmon and white beans for dinner. It was so delicious that I searched out similar recipes on the internet. I happen to love salmon but the addition of the white beans tempers the taste of the fish so much that I think it's a great combination for those who don't happen to be salmon fans to begin with.

Below is a Martha Stewart recipe for steamed salmon with white beans. Last night, though, I just put grilled salmon on top of white beans (sauteed with a clove of minced garlic and a handful of spinach leaves) and it was also delicious.

Steamed Salmon with White Beans.

Ingredients:

3 tablespoons canola oil
2 cans (15.5 ounces each) cannellini beans, rinsed and drained
1 tablespoon finely grated lemon zest (from 1 lemon), plus wedges for serving
1/2 teaspoon chopped fresh rosemary
1/2 cup chicken broth
4 skinless salmon fillets (4 to 6 ounces each)
Coarse salt and ground pepper
1/2 cup fresh parsley

In a large skillet, heat oil over medium heat. Add beans, zest, and rosemary and saute until fragrant, 1 minute. Add broth and salmon to skillet and season with salt and pepper. Cover and cook until salmon is opaque, about 10 minutes. Sprinkle with parsley and serve with lemon wedges.

These are such quick and healthy meals -- and naturally rich in Omega-3s. I hope you enjoy this combination as much as I do.

Be well,

Susie

Rhubarb Quick Bread

June 03, 2021

Dear Friends,

I am always on the lookout for rhubarb recipes, as you probably know by now. This one from The New York Times is simple to make and absolutely delicious. Be well,

Susie

INGREDIENTS

8 tablespoons/113 grams unsalted butter (Kerry Butter or some other grass-fed variety), melted, plus more for the pan
1 cup/200 grams plus 2 tablespoons granulated sugar
1 tablespoon freshly grated orange zest
⅓ cup whole-milk yogurt
2 large eggs (Omega-3 or free-range, of course)
1 1/2 cup/223 grams all-purpose flour, plus more for the pan
1/4 cup ground flaxseed meal
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon kosher salt
1 ¾ cup/227 grams chopped rhubarb (8 ounces), cut into 1/4-inch pieces

PREPARATION

Heat the oven to 350 degrees. Butter and flour an 8 1/2-inch-by-4 1/2-inch loaf pan or Bundt pan.
In a large bowl, whisk together the butter, 1 cup of the sugar, orange zest and yogurt until well combined. Whisk in eggs. In a separate medium bowl, whisk together the flour, baking powder, baking soda and salt. Add the flour mixture and 1 1/2 cups rhubarb to butter mixture and fold until combined. Transfer the batter to the prepared pan and smooth out the top. Sprinkle the top with the remaining 1/4 cup rhubarb and 2 tablespoons sugar. Bake until the loaf is golden brown and set and a skewer inserted in the center comes out with moist crumbs attached, 55 to 60 minutes.
Transfer the pan to a rack to cool for 10 minutes, then cut around the edges and carefully flip the loaf out of the pan. Turn it right side up and let it cool completely before slicing.

Summer Sale

May 27, 2021

Dear Friends,

Now that we're beginning to travel again...and now that summer has come, we wanted to offer you a very special summer sale -- 20% off -- on our very transportable (and delicious) Breakfast Cookies. They are ready to go wherever and whenever you are. Be well and Happy Summer,

Susie and Michele

ps. This sale is good until the official, first day of summer: June 20th. And it is a one-time use only, including the first box for any new subscriptions. Please use the Discount Code: HappySummer

Ramp Pesto Babka

May 13, 2021

Dear friends,

When invited to a "ramp" dinner to celebrate this potent spring green -- and our reemergence from both winter and Covid, a friend suggested I bring along this Ramp Pesto Babka which she saw on Aube Giroux's Kitchen Vignettes from PBS Food. The recipe looked challenging but it turned out very well -- despite all my ineptitude. I upped its Omega-3s, of course, by substituting 1/4 cup of flour for an equal amount ground flaxseed and by using Omega-3 eggs and butter and canola oil instead of olive oil. It is a real show stopper that uses just the leaves of the ramps and so is a more sustainable way to use these increasingly popular greens.

Babka Dough:
1/3 cup lukewarm water
1 packet active dry yeast (2 1/4 tsp.)
1/3 cup milk
4 large Omega-3 eggs (3 for the dough, 1 for brushing)
2 Tbsp. sugar
1 1/4 tsp. kosher salt
3 1/2 cups all-purpose flour, plus more for the work surface
1/4 cup ground flaxseed
6 Tbsp. unsalted Omega-3 butter (3/4 stick), cut into pieces and at room temperature
Filling:
1 cup grated cheddar cheese
1 cup pesto (recipe below)
Pesto:
5 to 6 ounces fresh ramp leaves (about 6 cups roughly chopped), or any other fragrant greens such as basil. I used a combo of ramps and parsl
1/2 cup toasted walnuts
1/2 cup grated Parmesan cheese
1 1/4 teaspoon kosher salt
1/3 cup canola oil
Juice of one large lemon (about 3 to 4 Tbsp. lemon juice)

Directions

To make the dough:
Combine the water and yeast in the bowl of a stand mixer. Wait until yeast has dissolved, around 5 minutes. Add all the ingredients (except the butter) and mix on low speed, using the hook attachment, until you get a shaggy dough. Continue mixing on low speed about 5 minutes. Add the soft butter pieces, one piece at a time, waiting until each piece is somewhat incorporated before adding the next one.
When all the butter is incorporated, continue mixing for another 5 minutes until the dough is elastic and smooth. If the dough is sticking to the sides of the bowl, you can add a bit more flour (2 tablespoonfuls at a time) but keep in mind this is a somewhat sticky dough. Cover the dough with a clean kitchen towel, and let it rise until doubled in size, about 1 1/2 hours. (Optional: after the 1 12 hour rise at room temperature, you can cover the dough with plastic wrap and place it in the fridge for an additional overnight rise of about 12 hours. This helps develop the flavour and texture. In this case, you would resume the recipe in the morning).
While the dough is rising, prepare the pesto:
Place roughly chopped leaves and all other ingredients (except the olive oil) in a food processor. Pulse several times, stopping as soon as everything is minced, before it starts turning to a paste. Drizzle in the olive oil while pulsing until just incorporated. This pesto should be slightly chunky, it should not be a smooth paste. Taste and add a bit of salt or olive oil if needed. The pesto should taste lemony and salty for a bright, zesty, garlicky flavour to your bread.
Assemble the babka:
When the dough has doubled in size, transfer it to a lightly floured work surface and roll it into a large rectangle approximately 16 inches by 20 inches with the long end facing you. Sprinkle more flour on rolling pin and work surface if the dough sticks. If you have a very hot kitchen and the dough is too soft, you can place it (covered) in the fridge for one hour so the butter in the dough hardens which will make rolling easier.
Spread the pesto on top of the whole rectangle, in an even layer. Top with the grated cheddar cheese.
Starting with the long end closest to you, roll the dough into a log. Seal the closing edge with a bit of water and turn the log so the sealer edge is facing down. Using a serrated knife, gently slice the log lengthwise, creating two halves, with their layers facing up. Beginning in the middle, twist each half around the other, creating a type of braided spiral. Seal the halves together at each end. Carefully transfer onto a large greased or parchment paper-lined baking sheet. Shape into a circle and seal the two edges together by pressing them together. Don’t worry if this process is a little messy, it will still come out looking great.
Cover the babka lightly with a plastic wrap or a clean kitchen towel and let it rise until puffed out a bit, about 1 1/2 hour.
Place a rack in the middle of your oven and heat to 350°F. Whisk the extra egg with a teaspoon water and gently brush it all over the surface of your wreath. If you wish, sprinkle with a bit of black pepper, and flaky sea salt on top. Bake until golden and a skewer inserted in the center comes out clean, around 45 to 50 minutes.
Let the babka cool for about 20 minutes. Serve warm (reheating if necessary).

Yield: 8 servings (one large babka wreath)

Enjoy. Happy Spring

Susie

Omega-3s and Lifespan

May 07, 2021

Hello Friends,

Some of you may already be aware of the recent study examining the relationship between Omega-3s and the risk for death from any and all causes. It was published in Nature Communications and showed that those people with higher blood levels of omega-3s (specifically, EPA and DHA) lived longer than those with lower levels. I include a Press Release for this provocative paper below. Interested readers may choose to read the entire article:

Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies, Nature Communications (2021). DOI: 10.1038/s41467-021-22370-2

By the way, the sum of EPA and DHA in red blood cells is known as the Omega-3 Index.

Be well and have a source a Omega-3s (and not too many Omega-6s) at every meal. Your enzymes will do the rest.

Susie

Numerous studies have investigated the link between omega-3s and diseases affecting the heart, brain, eyes and joints, but few studies have examined their possible effects on lifespan.

In Japan, omega-3 intakes and blood levels are higher than most other countries in the world and they happen to live longer than most. Coincidence? Possibly, or maybe a high Omega-3 Index is part of the explanation.

Studies reporting estimated dietary fish or omega-3 intake have reported benefits on risk for death from all causes, but "diet record" studies carry little weight because of the imprecision in getting at true EPA and DHA intakes. Studies using biomarkers—i.e., blood levels—of omega-3 are much more believable because the "exposure" variable is objective.

This new paper is from the FORCE—Fatty Acids & Outcomes Research—Consortium. FORCE is comprised of researchers around the world that have gathered data on blood fatty acid levels in large groups of study subjects (or cohorts) and have followed those individuals over many years to determine what diseases they develop. These data are then pooled to get a clearer picture of these relationships than a single cohort can provide. The current study focused on omega-3 levels and the risk for death during the follow-up period, and it is the largest study yet to do so.

Specifically, this report is a prospective analysis of pooled data from 17 separate cohorts from around the world, including 42,466 people followed for 16 years on average during which time 15,720 people died. When FORCE researchers examined the risk for death from any cause, the people who had the highest EPA+DHA levels (i.e., at the 90th percentile) had a statistically significant, 13% lower risk for death than people with EPA+DHA levels in the 10th percentile. When they looked at three major causes of death—cardiovascular disease, cancer and all other causes combined—they found statistically significant risk reductions (again comparing the 90th vs 10th percentile) of 15%, 11%, and 13%, respectively.

The range between the 10th and 90th percentile for EPA+DHA was (in terms of red blood cell membrane omega-3 levels, i.e., the Omega-3 Index) about 3.5% to 7.6%. From other research, an optimal Omega-3 Index is 8% or higher.

In the new paper, the authors noted that these findings suggest that omega-3 fatty acids may beneficially affect overall health and thus slow the aging process, and that they are not just good for heart disease.

"Since all of these analyses were statistically adjusted for multiple personal and medical factors (i.e., age, sex, weight, smoking, diabetes, blood pressure, etc., plus blood omega-6 fatty acid levels), we believe that these are the strongest data published to date supporting the view that over the long-term, having higher blood omega-3 levels can help maintain better overall health," said Dr. Bill Harris, Founder of the Fatty Acid Research Institute (FARI), and lead author on this paper.

Dr. Harris co-developed the Omega-3 Index 17 years ago as an objective measure of the body's omega-3 status. Measuring omega-3s in red blood cell membranes offers an accurate picture of one's overall omega-3 intake during the last four to six months. To date, the Omega-3 Index has been featured in more than 200 research studies.

"This comprehensive look at observational studies of circulating omega-3 fatty acids indicates that the long chain omega-3s EPA, DPA, and DHA, usually obtained from seafood, are strongly associated with all-cause mortality, while levels of the plant omega-3 alpha-linolenic acid (ALA) are less so," said Tom Brenna, Ph.D., Professor of Pediatrics, Human Nutrition, and Chemistry, Dell Medical School of the University of Texas at Austin.

.

Spinach Salad with roasted vegetables and spiced chickpeas

May 03, 2021

Hello Everyone,

I wanted to create this salad from Melissa Clark of The New York Times the minute I saw it. It is indeed a main-course, filling salad that is satisfying on every level. Because chickpeas; sweet potatoes; and carrots all have a healthy balance of Omega-3s and Omega-6s, the only change I made to the recipe is to substitute canola oil (good quality, of course) for olive oil. Be well,

Susie

INGREDIENTS

1 15-ounce can chickpeas, drained and rinsed
2 large sweet potatoes (1 1/4 pounds), peeled and cut into 1-inch cubes (I didn't peel mine but peel if you prefer)
2 medium carrots (1/2 pound), peeled and sliced 1/4-inch thick
8 tablespoons good quality canola oil
¾ teaspoon kosher salt, more as needed
Black pepper, as needed
2 thyme sprigs
½ teaspoon chile powder
½ teaspoon ground cumin
1 clove garlic, minced
⅓ cup plain Greek yogurt
2 teaspoons fresh lemon juice
5 ounces spinach (6 cups)
2 tablespoons thinly sliced shallot

PREPARATION

Heat oven to 400 degrees. Line a large baking sheet with a clean dishtowel or several layers of paper towels and spread drained chickpeas evenly on top. Pat dry with another dishtowel or paper towels.
Toss sweet potato and carrots with 2 tablespoons oil and season with 3/4 teaspoon salt and 1/4 teaspoon pepper. Spread on a large rimmed baking sheet and top with thyme sprigs. Roast, tossing occasionally, until golden-brown and very tender, 40 to 50 minutes.
While vegetables are roasting, toss chickpeas with 2 tablespoons oil, chile powder, cumin and a large pinch of salt. Spread on another rimmed baking sheet. Transfer to the oven 10 minutes after you’ve put in the potatoes and carrots; roast until crisp and golden brown, 30 to 40 minutes.
Using the flat side of a knife or a mortar and pestle, mash the garlic with a large pinch of salt until it forms a paste. Add it to a small bowl and whisk in yogurt and lemon juice. Slowly whisk in remaining 4 tablespoons (1/4 cup) oil. Season with salt and pepper.
In a large bowl, combine spinach, roasted vegetables, chickpeas and shallot. Toss with enough dressing to lightly coat vegetables and greens and serve at once.

Another way to celebrate spring is with Norway Maple "chips" -- but you better hurry since the trees are just about to leaf out!!

April 16, 2021

Dear Friends,

I learned recently from Marie Viljoen, the innovative cookbook writer, that the buds of Norway maples, Acer platanoides, are edible when cooked. So, of course,I rushed out to try them. I decided to turn them into Norway maple "chips" by tossing them into a little canola oil and salt, them baking them at 275 degrees F for about 15 minutes. The result were crunchy morsels that tasted like very much like artichokes. I sprinkled them on a beet salad; Marie recommends them in sandwiches to provide a little crunch.

Thank you, Marie, for this great tip. Norway maples are an invasive tree so one shouldn't feel the least guilty about harvesting its buds! And do I need to say that these buds will be super high in Omega-3s!

Happy Spring, Susie

Celebrate Spring with a Dandelion Salad

April 14, 2021

Dear Friends,

It's Spring so my thoughts are turning to greens. I can't get enough of them at this time of the year; and one of my favorite springtime meals is a dandelion salad. There are many recipes out there for dandelion salads and this one comes from David Tanis (whose recipes I always love) and The New York Times Cooking site. Use only the youngest dandelion leaves, of course, and use high Omega-3 eggs and canola oil to make this recipe high in Omega-3s. Spring is finally here! It's a new year.

Be well,

Susie

INGREDIENTS

2 garlic cloves, smashed to a paste with a little salt
2 teaspoons grated ginger
2 tablespoons lime juice
1 tablespoon sherry vinegar
2 tablespoons Dijon mustard
Salt and ground black pepper
4-6 tablespoons good quality canola oil
6 medium beets, cooked and peeled
6 ounces bacon, cut into 1/4-inch-thick lardons
6 ounces dandelion greens, trimmed, washed and dried
3 8-minute hard-cooked eggs, peeled, quartered and lightly seasoned

PREPARATION

Make the vinaigrette: In a small bowl, whisk together garlic, ginger, lime juice, sherry vinegar and mustard. Season with salt and pepper, then whisk in canola oil. Taste and adjust seasoning.
Cut the beets into ¾-inch wedges. Put them in a bowl and season with salt and pepper. Dress with 2 tablespoons of the vinaigrette and toss to coat well. Set aside for at least 10 minutes at room temperature, or refrigerate for up to 4 hours.
Put a skillet over medium-high heat. Add the lardons and let them begin to brown and sizzle, then reduce heat and cook gently, stirring occasionally, for 5 minutes or so, until lardons are barely crisp and lightly browned. Remove lardons from pan with a slotted spoon and keep warm.
Put dandelion greens in a large shallow bowl. Season lightly with salt and pepper and toss gently to coat. Add up to 3 tablespoons of vinaigrette and toss to coat leaves well. Divide dressed leaves among 6 plates.
Garnish each plate with beets, bacon, hard-cooked eggs.

Sweet Potato Chili

March 23, 2021

Dear Friends,

I usually think of chili only in the winter, but this vegetarian, sweet-potato chili is so light and delicious that it is a chili for all seasons. Beans, as you probably know by now, have a healthy balance of Omega-3s and Omega-6s, but I added flax meal to this recipe to balance out anything you may be serving alongside this chili: cornbread or mashed potatoes -- or, in my case, stone ground corn grits. I also cooked my beans from scratch (in a pressure cooker) but canned work well too. This recipe yields 6 bowls and is a surprisingly complex and tasty main that will satisfy vegetarians and omnivores alike.

Salut and stay well,

Susie

INGREDIENTS

1 tablespoon canola oil
1 medium red onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 medium sweet potato, peeled and cut into 1⁄2-inch cubes
Salt and freshly ground black pepper
4 garlic cloves, pressed or minced, or 1 heaping tablespoon of minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon cayenne pepper (more or less, depending on how spicy you like your chili)
2 teaspoons unsweetened cocoa powder
¼ teaspoon ground cinnamon
2 TBS ground flax meal
1 large can (28 ounces) diced tomatoes, with their juices*
2 cans (30 ounces) black beans, rinsed and drained, or 3 cups cooked black beans. Or you can use half black beans and half kidney beans
2 cups vegetable broth
Suggested garnishes: sour cream, avocado, grated cheese, thinly sliced green onions and/or chopped cilantro

INSTRUCTIONS

In a 4-to-6 quart Dutch oven or stockpot over medium heat, warm the canola oil until shimmering. Add the chopped vegetables (onion, peppers and sweet potatoes) and a sprinkle of salt and pepper. Cook, stirring occasionally, until the onions start turning translucent, about 3 to 5 minutes.
Reduce the heat to medium-low. Add the garlic and spices (chili powder, cumin, cayenne, cocoa powder, cinnamon, and another dash of salt and pepper and flax meal) and liquid ingredients (tomatoes, beans and broth), and stir. Bring the mixture to a gentle simmer. Cover and cook, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, until the sweet potatoes are tender and the chili has reduced to a heartier consistency, about 45 minutes to 1 hour.
Season chili with salt and pepper to taste. Divide the chili into individual bowls, garnish as desired and serve.

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