Top 10 Gifts for the Health-Conscious Cook

There's nothing like the right tool when it comes to food preparation! Here are 10 gift suggestions for the healthy cook in your life. Or pass along this list to that special person looking for gift ideas for you!

All prices are approximate and linked through Amazon for simplicity. Better prices may be found elsewhere.

1. Food Dehydrator ($190)

Beef jerky, dried herbs, fruit leathers, flax crackers—the versatility of the dehydrator is immeasurable. From sprouted seeds to kale chips to yogurt, dehydrators preserve the nutrients in just about any food. We even salvaged a moisture-ridden iPod once!

Two popular dehydrator brands are Excalibur and Good4U. Raw Food Guru offers this comparison.

2. Vitamix ($380-$500)

This is a food processor, smoothie maker, flour grinder, and much more. It can be used to make nut butters, to puree soups, and to blend coconut milk. You can make a green juice by blending the greens and then straining through a nut milk bag. The Vitamix is extremely durable and easy to clean. Blendtec also offers a similar product. The website Perfect Smoothie gives an interesting comparison of the two.

3. Juicer ($260-$480)

The twin-great technology of the Green Star Juicer makes it the number one choice for a healing regimen, according to the Best Juicers website. There is little waste with the Green Star, because of the twin gears. The juicer is safe and easy to reassemble. The Omega J8005 Juicer is more affordable and also gets great reviews.

4. Food Processor ($35-$180)

A food processor can't be beat for chopping vegetables. According to the Consumer Search website, the best budget food processor is the Hamilton Beach Chef Prep for less than $40. The best overall processor, according to reviewers, is the Cuisinart Prep 11 Plus for approximately $180.

5. Immersion Blender ($30)

The immersion blender is great for pureeing individual portions of soup. Yogurt starter can be dissolved in warm milk and eggs can be mixed for egg dishes with ease. It also works great for homemade mayonnaise!

6. Spice and Nut Grinder. ($40)

This tool is useful for grinding spices, seeds, nuts, and herbs.

7. Funnel ($8)

Mason jars abound in any natural kitchen. This funnel makes the transfer of liquids a breeze. This is a must-have for making soup broths, transferring oils between containers, pouring kefirs, and more. Add a mesh strainer and you can filter as you transfer.

8. Stainless Steel Popsicle Molds ($40)

This set of six molds may be expensive, but it will last forever. This is a great way to offer a healthy snack to kids. Make a fruit smoothie and pour into molds. Popsicle sticks will need to be replenished.

9. Knife ($50-$300)

A dependable knife is critical. A chef's knife and a paring knife make a good pair. Global is an outstanding brand. Other recommended brands include Wusthof and J.A. Henckels.

10. Fermentation Jar or Crock ($8-$200)

Proper equipment is essential for fermentation. Consider the Harsch crock, or a jar with an airlock for fermented vegetables. Pickl-It has an excellent selection of fermentation jars. Fido jars work well for fruit chutneys and condiments, as well as cultured vegetables.

From the foods we eat to the tools we use, healthy eating is always a worthwhile investment.

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My Kitchen, My Pharmacy

Our 13-year-old son Colin had a cold recently. He missed two days of school and was back Monday morning. Our only medicine? Homemade chicken soup, oil of oregano, tea tree oil, and two trips to Redbox.

As I watched his quick recovery, I thought back to our days in Colorado when colds, coughs, and sore throats were part of our daily life. As were over-the-counter medications.

After we left our home, an inventory was done of each item in our house. The 60-page document lists everything from dog food to mascara to cherished baby boxes and books. Here is a peek at our list of medications (minus first aid and diabetes supplies):

(click for larger view)

Over-the-counter (OTC) medications make up a growing market. In 2001, the FDA reported more than 80 classes of OTCs. According to the Consumer Healthcare Products Association, in 2011 there were more than 100,000 OTC products on the market. As indicated above, our family took advantage of many of them.

I checked our current collection of OTCs and counted two: ibuprofen and Benadryl. I stand amazed at how infrequently we need the pain reliever and our virtual lack of need for the antihistamine.

Hippocrates made a profound statement when he encouraged us to "let food be thy medicine and medicine be thy food." Oils taken from plants, herbs, and flowers contain wonderful healing properties, and homemade chicken soup offers a soothing elixir. Then there's fermented foods, full of probiotic bacteria and yeasts. The photo below shows some of the cultured foods in our kitchen.

It took many years to transition away from convenient and quick foods. It has not been easy to alter our lifestyle. But after spending years in doctors' offices, I'm grateful to find my pharmacy in my kitchen.

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Safe Cookware

Safe cookware is foundational for a healthy kitchen. But how do I know which types are truly safe? Here is a brief overview of the three basic categories of cookware.

1. Reactive Cookware.

   This type of cookware is the most hazardous. The compounds react with food and can allow harmful chemicals to leach into foods and therefore our bodies.
   
   Aluminum
   Aluminum conducts heat well but is highly reactive, particularly with acidic foods. Aluminum is toxic to humans, and while proponents of aluminum cookware contend that the aluminum molecules don't get into the food, is it worth the risk? Aluminum foil is also best avoided for cooking purposes.
   
   Teflon-coated
   Nonstick chemicals have been linked to birth defects, liver toxicity, cancer, and more. The maker of Teflon warns consumers to keep pet birds away from the kitchen when cooking because "cooking fumes, smoke and odors that have little or no effect on people can seriously sicken and even kill birds, often quite quickly." Even the EPA admits that one of the chemicals, perfluorooctanoic acid (PFOA):
   
   • is very persistent in the environment
   • is found at very low levels both in the environment and in the blood of the general U.S. population
   • remains in people for a very long time
   • causes developmental and other adverse effects in laboratory animals
   If nonstick cookware must be used, cook at a lower temperature and avoid cooking on high. One additional note: Microwave popcorn bags are commonly coated with nonstick chemicals and are best avoided.

2. Less Reactive Cookware.

   Stainless Steel
   Stainless steel is durable, resists cracks, and is the least reactive of all metals. Good quality stainless steel is essential. Less expensive stainless steel cookware may contain nickel and cadmium, which leach into food. To test your stainless steel, combine 1 teaspoon baking soda with 1 cup water and bring to a boil, then taste the water. If a metallic taste is present, the cookware may not be suitable for your kitchen.
   
   Most stainless steel pots will have a number on the base. Look for 18/8 or 18/10. (18 indicates the level of chromium; 8 or 10 is the amount of nickel.)
   
   Cast Iron
   Cast iron is durable, a supreme heat conductor, and naturally nonstick. It must be maintained properly to avoid undesirable leaching of iron into foods. Some suggest this iron is desirable, while others say it's not. Either way, it is best to be diligent in cleaning and maintaining your cast iron. One of the best ways to clean your cast iron is with coarse salt. Add some water and scrub with scrubbing cloth or sponge. Rinse and season. See this article for more on the chemistry of cast iron seasoning.

3. Non-Reactive Cookware.

   Glass
   Glass is quite safe but does not conduct heat well and does not adapt to dramatic temperature changes. Hot glass cookware should not come in contact with wet counter tops, nor be placed in water while still hot. Options for glass cookware include CorningWare, Pyrex, and Visions cookware.
   
   Enameled Cast Iron
   Enameled cast iron cookware has been used for more than a century, merging the wonderful heat conductivity of cast iron with the safety of protective, chemical-free glazing (assuming the old-fashioned methods are used). Enameled cast iron can withstand high cooking temperatures, and the heat is evenly spread throughout the cooking surface. This cookware is quite heavy and more expensive, but it can last a lifetime! Options for enameled cast iron include:
   
   
   • Le Creuset
     All of Le Creuset's enameled cast iron products are made in France. Their bakeware is made in Thailand and their mugs in China. All are guaranteed to be free of lead and cadmium. Don't hesitate to contact the company with any questions about the manufacturing process. For a fascinating look at the finishing process for enameled cast iron, see Le Creuset's informative explanation page. Le Creuset is available online and at many culinary and home stores.
   • Staub
     Staub is also made in France, is also of highly reputable quality, and is slightly cheaper than Le Creuset. It can also be purchased online and at many culinary and home stores.

What about baking? Aluminum and nonstick cookie sheets can react with foods and are best lined with parchment paper to avoid direct contact. (Parchment paper is commonly found in most grocery and big box stores.) Glass is always a safe option for baking, and porcelain is often used as well. The German company Villeroy & Boch makes top-of-the-line porcelain bakeware.

Whether you cook a lot or a little, safer cookware will go a long way toward improved health and simpler living.

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In the following video, I take a look at the various types of cookware and demonstrate an alternative magnetic test for metallic content.

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Homemade Oven Cleaner

We've lived in our current rental home for nearly three years. It has taken nearly that amount of time to clean the oven. I turned on the self-cleaning mechanism once, but immediately felt the toxicity of the fumes. Self-cleaning ovens use high heat (900-1,000 degrees Fahrenheit) to burn off dirt, spills, and residue, turning them to ash. The burning process emits dangerous vapors. According to the California EPA's study of residential cooking activities:

The self-cleaning cycle of the gas stove produced the highest pollutant levels by far -- the maximum level of PM10 was over 3,600 micrograms per cubic meter over several hours.

Because our June momsAWARE Natural Year Challenge will focus on cleaning the kitchen naturally, I knew I had to take the plunge. Here is what our oven looked like after three years of spills:

I followed this recipe offered by Karyn Siegel-Maier in her book The Naturally Clean Home:

• 1/2 c. sea salt
• 1/4 c. washing soda
• 2 c. baking soda

Combine in container. Add enough water to make a paste (approximately 1/4 cup). Remove oven racks and preheat oven to 250 degrees for 15 minutes, then turn off the oven and leave the door open. Spread the paste on oven walls with a sponge or cloth and allow to set for 30 minutes. Combine 3/4 cup white vinegar and 20 drops essential oil of choice (lemon and thyme work well together). Spray the oven walls and wipe clean. Rinse well.

I followed these instructions, and two hours later my oven looked like this:

No harmful vapors . . . just a clean oven ready for our next meal!

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