... and not just for ourselves. Our food choices have a profound effect on the environment, the economy, trade, and how others live even far away from us. A recent NPR story argues that there really is no food shortage, despite the default messaging of an upcoming "crisis" in feeding our growing global population. There is, instead, a continuing abundance of food and decreasing prices, overall. Yet, the leagues of underfed and undernourished people continues. What's going on here? Certainly, as the NPR story attests, hunger and regional shortages are tied to political unrest and oppression. There's also poverty, plain and simple -- and there are some startling trends around poverty in the US as detailed in Tightrope: Americans Reaching for Hope , the wonderful new book from Nicholas D. Kristof and Sheryl WuDunn. Scientists, however, suggest that an overall abundance will continue for the next few decades -- until, of course, climate change threatens to alter all that. And so the issue becomes not how much food we're producing, but what kind and how does that affect the environment, which will in turn affect our future access to plentiful food. This spring, Vox produced a compelling video that visually displays the impact various crops and livestock have on the environment. Beef is, as you might guess, the worst offender, largely due to grazing requirements to raise those beasts. To be fair, the chart compares resources needed to produce 1 kg of each food studies, and not all foods are alike in nutrition and in mass needed to feel satisfied. Anyone who's eaten a vegan meal will confirm that you need what seems like twice the food to feel full. Nonetheless, the differences are stark. And the impact on the environment in the US is compounded by our excessive consumption, particularly of beef. In fact, US consumption of meat, eggs, and nuts has increased over 1970 levels, along with all food categories except dairy. Interestingly, USDA reports "per capita availability" of meat by kind, but actual consumption is harder to find. Available data show 64.1 pounds of chicken and 54.3 pounds of beef per capita in 2017. Further, consumption of chicken has grown steadily since around 1960, but the consumption of beef remains steady following a sharp decline around the same time chicken consumption began to accelerate, and consumption of pork has remained relatively stable (with periodic fluctuations) since at least 1910. This consumption is largely driven by the access to cheap meat. In 2016, US Department of Agriculture projected that beef and pork consumption would rebound in the next decade, after dropping in the previous decade. Increased prices, as well as dietary concerns, led to decreased consumption, and reduced meat prices, thanks to cheaper feed, was considered the primary factor influencing the increase. But is this price really reflective of the true costs of consuming such high levels of meat? And what are we really learning about diet? We seem to have a momentary realization around red meat consumption and health around 1970 -- or was that just prices? At any rate, the trend was quickly reversed, and Americans gave in to their passion for blood. I love a good steak, rare as can be. And I mean, really love it. But 54.3 pounds of beef per year is a lot of meat. A standard portion size for beef is 4 oz, so that's 217.2 servings of beef for each of us each year -- certainly an excess, particularly if we're also going to eat 256.4 servings of chicken each year, and pork and fish on top of that. This is not a good use of our resources. Can we collectively reduce that by 1/4, 1/3, 1/2? I'm not suggesting we avoid it altogether (although many make that argument, and quite compellingly). It seems Americans are not ready for that, and I'm all about meeting folks where they are. Even a minor improvement could help, so let's just start there. INSTEAD OF This Week's Recipe As you may know, several times throughout the year, my family fasts from animal products for religious observance. We've learned a few things about making plant-based meals delicious and filling. One of the key challenges is replacing the umami flavor (coined in Japan, this flavor describes the rich, savory taste we most often associate with meat). Without some umami, savory food can taste thin or lacking substance, even watery. I've heard some people describe this as salty. It is not! We already have a flavor called salty. This is a distinct flavor that adds richness and decadence to food. Thankfully, it is found in the plant world! Here are 7 ways to add umami to plant-based meals that we rely on. They also add richness and savory texture to meat-based meals, so use them liberally. Minced mushrooms, added early in the cooking (works well with soups, stews, and anything with a sauce) Caramelized mushrooms, especially with nuts or sweet onions Wine, wine, and more wine, particularly red or flavored wines like Marsala (when in doubt, add some wine or spirits, I say) Soy sauce, tamari sauce (I always make vegetable soup/stew with this and red wine and it does not taste Asian in any way), and the like (consider miso) Molasses, which will also adds a nice, dark color Tomato paste in sautéing (in soups, this doesn't really give you umami, but acid, but a dab added when sautéing with some wine and herbs or spices, it browns nicely and gives a rich sauce) Play with spices, particularly adding sweet spices (notably allspice and cloves) to savory foods

Did you survive Quit New Year's Resolutions Day (January 17) and Quitter's Day (second Friday in January -- January 12th this year)? Or maybe you joined the vast majority of us (80%, according to Forbes ) who just don't plan to keep themselves accountable for their resolution at all this year. Maybe you're like many of us who feel like eating a little lighter in January. Here are a few tips. Boost veggies. This is by far the easiest and has, in my opinion, the biggest impact. It's great for your health and for the health of the planet. Plus, it helps stretch the budget. Add vegetables to everything from chili and stews to pan-seared or roasted meats and fish. Double or triple any vegetables that are already in the recipe. Stir fry or sauté veggies to use them up when they start to wilt. Eat a salad at every meal. Snack on fresh veggies, even if you add a dip or spread. It still counts! And substitute vegetarian or vegan meals a couple times a week, featuring beans, tofu, and even eggs, if you like. Change your oil -- or skip it. I rely most heavily on olive oil, which is famously featured in the Mediterranean diet. I'm pretty generous with it (as is the diet), but I often skip butter and other fats. If you really want to cut fat, you can pan-fry and sauté with just a few tablespoons of water. And fresh lemon or lime or high-quality balsamic alone or with herbs really doesn't need much oil (or any!) to taste good.  Reduce your meat serving. This should come naturally as you add more vegetables to your recipes, and that's part of the point. If you're eating a meal that still stars meat of some kind, consider just cutting a smaller piece (or choosing a leaner cut). Plate your food. Food should be enjoyed using all your senses. Take a few extra seconds to arrange it on your plate, and you'll naturally control portions better, and you may even enjoy it more. Pick one change, just one, that you really want to make, and enjoy it! Instead of surrounding yourself with rules that limit what you can and cannot eat (and, let's face it, you can eat anything you want, so how effective are these rules in the end?), think of something you can really be happy about eating. Look forward to your new dish, choice, recipe, habit, substitution, or whatever it may be. Here's a recipe for a morning fruit and yogurt bowl to get you started. It's very filling and full of protein, fiber, vitamins, and minerals. Fill a bowl with about 1 c berries or other fruit in season Cover with about 1/2 c nonfat Greek yogurt Sprinkle on about 2 Tb rolled oats (raw) Sprinkle on about 2 Tb seeds and/or nuts Drizzle with a little honey Want more recipes and tips?   Join  the list and get a monthly newsletter!

America has a serious science problem. When did "belief" in science become optional? Maybe a very long time ago, if we consider the Scopes trial (1925). Maybe our fierce sense of independence is more properly thought of as a desire to believe whatever we want, regardless of evidence. We're watching this play out in dramatic fashion as folks around the country refuse to wear masks, with disastrous results. Dr. Anthony Fauci, this nation's grown-up in chief, speaking on CNN assessed that "there is a general anti-science, anti-authority, anti-vaccine feeling among some people in this country -- an alarmingly large percentage of people, relatively speaking." And now nearly 1 in 100 Americans have tested positive for the virus (and likely countless more have remained asymptomatic and undetected), with that number skyrocketing daily. While I've come to think of this response as uniquely American, I have to admit it appears to be more widespread. CNN reports a similar resistance to masks in Britain, and Vice reported a few violent passengers attacked a bus driver in France after he insisted he wear masks as required, resulting in his death. Perhaps most notably to me, The World Health Organization has remained in denial about the method of spread of the virus until 239 scientists demand they reconsider. WHO should be our most reliable international source of scientific fact, and yet they could not address what has been evident for months: the virus is primarily transmitted through the air. And new analyses suggest that our behavior trumps summer heat and may even affect herd immunity when considering the spread of the virus. What we think -- and what we do based on those beliefs -- matters to us all. What are we to do with this? Our current health crisis brings our American split with scientific reasoning into sharp contrast, but that is largely due to the immediacy of the danger and the rapidly changing health landscape. The same thought trend is at work in climate change, environmental health, economic growth, agriculture, public health, energy sustainability, social and racial justice, and myriad areas of public policy. We can see where we're headed, the science is clear, and yet we ignore it, because we have the right to. That's not a right, that's actually willful relinquishing our rights. We choose the confines of a damaged environment and the tyranny of a disastrous economy and inequity, because we will not accept science and facts. I spent 20 years as a medical writer, where science was king. You could not write a sentence without scientific evidence and support for it -- and documentation to bolster the claim. As a nation -- and perhaps as a world -- we need a new understanding of science. Maybe even a love, an adoration, for science. This Week's Recipe A return to simpler tastes, and a very simple recipe for an appetizer or even dessert. And I just love to take advantage of summer strawberries. Strawberries and Mozzarella 8 oz fresh mozzarella, sliced 8 best strawberries, sliced 1-2 tsp 25-year aged balsamic Mint and berries for garnish Splay strawberries on top of cheese and drizzle with droplets of balsamic. Do not drench! A little goes a long way. Drizzle the fruit and mint with a tiny bit, too. Alternative: Quarter or halve strawberries and cut mozzarella in 3/4-inch chunks. Spear on short skewer (cheese, then strawberry on the end, at an angle, so that the whole thing rests with the spear handle up for easy grabbing). Arrange on platter and drizzle with balsamic.

We're beginning to emerge from our homes, at varying speeds, around the globe. As we rejoin world events, already in progress, it may be time to broaden our focus beyond the daily concerns of surviving life in lockdown. I feel like I've missed so much, being disconnected from others near and far. As a small business owner, working primarily in isolation in my commercial kitchen, I interact with others to a limited extent. I have no water cooler. My husband is a freelance writer, so he's at home, too. And yet, we usually seem to keep each other up to date on our different interests and what's happening in the local, national, and international news. Although I've been following the news, I feel less informed than normal. So, why do I feel like I don't know what's going on in the world? Why do I feel like I'm jumping into a world already in turmoil and I've missed the beginning of the story? The primary answer must be that I've changed my focus. The top news stories seem always to be COVID-19 related. As a Chef who never really shut down completely, I've made extra effort to research emerging science on the disease and its transmission, as well as current guidelines from the local health department, the governor, the CDC, and WHO. Well, that's a lot. I've just immersed myself in all things coronavirus. Now I find myself blinking in the bright outdoor light of a new day, trying to get my bearings. And the images I'm seeing are bleak. Mass uprisings and demonstrations, sometime violent, to police brutality that are also fueled by the racial disparities in the individual and community experiences of the pandemic. [See Holley Bailey, Annie Gowen, Vanessa Williams, and Jose A. Del Real's 'It's a blue-soaked anger': Amid protests, African Americans feel a private grief in The Washington Post (paywall).] The communities hardest hit by the virus are now suffering from the ongoing protests and aftershocks of demonstrations. [See Washington Post coverage of coronavirus in communities of color (paywall) and a look at racial disparities by NPR.] And those demonstrations are spreading beyond our country [Washington Post paywall]. What to do? That really follows along the same thread of personal responsibility that is so essential to continuing efforts to contain the virus. It's up to each of us to find our way. Some business leaders are advocating for a green return over business as usual. A Chef argues for the dismantling of the restaurant industry as we know it. I agree with these sentiments. If we have to forge a new path, let it be a better one than we trudged before. And so, I find myself looking for ways to emerge as a disrupter, and I'm considering radically different business models. I just can't quite manage bringing back the status quo, even in my very small corner of this enormous industry. What can you do? I always try to include some tiny call to action on the very local level for folks. This week, it's a simple reminder of your civic duty. School budgets are going to a vote this week in our area, and that vote will be conducted by mail-in ballot. As always, vote. No matter what, always vote in every election you can. It is a powerful voice that so often goes unused. But especially vote in this election, not just to give support to budgets to help our schools in this period of extreme economic hardship (or reject them, if you don't like them -- it's your choice!), but to demonstrate the feasibility of mail-in ballots and the simple truth that democracy will prevail through any crisis. As a society, we simply must find a way to persist. And here are some calls to action to help the local economy: All week (and probably next week, too) I'll be highlighting local businesses I look forward to frequenting again on Instagram. Follow me to see the notices. Chime in on Instagram, Facebook, or respond to this newsletter with more of your favorites. The more, the merrier! Keep informed about local news that's not coronavirus related. This Week's Recipes Well, I feel I have to give the premium members a bit more for their investment. I'm going to start sharing recipes that I haven't previously shared before. These are my adaptations and original creations -- the ones that I don't generally share (because pretty much everything I do is some kind of adaptation). Banana Foster Cake 3/4 c butter, softened 1 3/4 c brown sugar 4 eggs 1/2 c dark rum 1 Tb vanilla 3 bananas, liquified in blender (about 2 c volume) 3 c flour 1/2 tsp cinnamon 1/2 tsp salt 1 Tb baking powder Cream butter and & sugar until well mixed. Beat in eggs & liquids. Mix flour, salt, cinnamon, salt, & powder. Mix into batter. Bake in greased & lined 8-inch round cake pans (2). Cool fully. Brown Sugar Milk Icing 1 c milk 1/2 c brown sugar 2 Tb corn starch 1/2 c white sugar 1 tsp vanilla 1 c butter, slightly softened Mix milk with sugar and corn starch and boil until thickened. Cool fully in refrigerator. Beat butter until creamy. Add vanilla, milk mixture and sugar and beat until fluffy. Fill and ice cake with icing. Cognac Caramel Sauce 1/2 c butter 1 c brown sugar 1/2 c cream Dash salt Vanilla 1 Tb cognac Place all ingredients in small saucepan. Heat gently to low boil. Reduce heat and simmer until slightly thickened. DO NOT STIR. No matter how much you want to. Do not stir. Cool and drizzle over cake.

Learn what a 6-foot social distance standard looks like. Shopping at Costco last week (left). They were smart to limit the number of customers in the store at one time, but they did a poor job of separating us for social distancing. The pallets separating us are 4' x 3'. We should have been standing 1.5  pallets apart within the line, and the divider should have been 2 pallets wide. Six feet is longer than you think. When going out, stay far away from everyone else, and ask others to keep their distance also. You're protecting them as well as yourself. Wear gloves while out, if you have them.  Keep a box of gloves in the car, so you can put them on anytime you enter a store, or touch something someone else could have touched. Consider using a bandana as a face mask, as well. We'll get through this It's been quite a while since our last newsletter, and I've decided to restart emails with a new focus: helpful tips, shopping suggestions, recipes, and information for home cooks. What better time to kick it all off than during our current crisis? So here goes. What to buy: Firstly, there's no need to hoard. It's very hard to resist this, I know! We've all felt the pull: What if I can't get to the store? What if we run out? How will I protect my family? Unfortunately, the items we hoard are often not the ones that will really help us get through the crisis. People are buying way too much toilet paper. I actually didn't even buy any, and we've got plenty. I know this will go on for weeks or even months, and I am a little concerned about where this will eventually go, but if we all buy just what we actually need, we should have plenty in the supply chain. (I guess I'll update you all on that later!) The virus is killed by simple soap and water, and hand sanitizer is never recommended over soap and water for cleaning hands. In fact, the Westchester County Department of Health has always considered hand sanitizer inadequate to clean hands. You can use it, but only if you've washed your hands properly with soap and water first. When I grill onsite or serve food in the open, I bring my own hand-washing station. Hands wiped with sanitizer are considered unwashed hands. So, if you have been unable to find hand sanitizer anywhere but online for $90 a pop: great news! Save your money. You probably already have plenty of soap at home. More great news! Soap and water works on surfaces, too. You don't need fancy cleansers or disinfectant wipes! I bet you have plenty regular cleansers, plus dish soap, that will work just fine with a rag.  When shopping for groceries, make sure you buy stuff you regularly eat. We do need to be flexible, based on availability, but resist the urge to stock up on stuff that you just really never eat. You won't want to eat it now, either, and that will get very dismal very fast. Now, here's a list of stuff I'm stocking up on. Vegetables: buy a range and triage usage by how long they last. Buy some leafy veggies (spring greens, romaine, plus dark greens like kale), some soft (tomatoes, cucumbers, summer squash like zucchini and yellow squash, and such), some hardy (broccoli, cauliflower), and some starchy (winter squash, yams, carrots, potatoes). Fruits: same as with veggies, buy a range based on how long they last. Soft (grapes and bananas) and hardy (apples, citrus, melons). Apples can last for months in the refrigerator. Citrus: yep, they get their own line, because I think they're so important. Lemon, lime, and orange can be used to flavor pretty much anything. You can use the rind and the juice. Plus, a little fresh lemonade or limeade will do wonders to lift your spirits. I prefer lemons to limes for longevity. Proteins: embrace the less popular proteins! Everyone is buying chicken breast, because it's very intuitive to use. Buy whatever is available, and freeze most of it. Stock up on dried beans, and canned beans if you want added convenience. Stock up on nuts and nutritional yeast (we'll talk about how to use it later). Stock up on harder cheeses, they last longer. Throw in some powdered milk, just in case, if you rely on milk. Starches: Make sure you have a variety of starches you regularly eat. If you bake, make sure you have the staples for baking. I'll try to have some recipes for easy staples in future newsletters. Flavors: Make sure you have a range of seasonings you use regularly. And then use them liberally! Treats: get a few family favorites just because. Make sure you stagger these as well, or everyone will eat their favorite right away, and you'll have nothing to look forward to! What to make: Now that you have a stocked kitchen, use your ingredients wisely. Set the order of what you'll make in your mind ahead of time, so that you don't have food going bad. Waste not, want not. My goal is to go to the store every other week at the most. I'm not sure if this will keep us disease free in the end, but if we all limit our trips, we should minimize community contact and exposure, and hopefully this thing will die out. We all have to do our part. Splurge in the first few days with salads using the softest veggies. Wilted greens? No worries. All salad greens can be lightly steamed or stir-fried, just like spinach. You can also braise them (if it's good enough for Julie Child, it's good enough for me!) and use them in soups. Tomatoes getting wrinkled? Zucchini getting puckered? Mushrooms getting gamey? Cook your softer veggies once they start to look unappetizing raw. Sauté them in olive oil, or simmer in a sauce for pasta. The further gone the veggie, the longer you cook it to lose that sad look. Cut off any actual mold, though, leaving a clean margin. Cook fruit that's starting to get dried out, mealy, or just not so great. Add it to veggies or meat for a savory meal, or add some sugar (or other sweetener) for fruit compote dessert. Or just cook it plain for a regular fruit side with a meal. Consider adding butter (or salt), plus vanilla (or sherry or brandy) for decadence! Venture out with combinations. Have a bunch of stuff going bad at once? Throw it all together, with your favorite seasonings, and it will probably work fine. Trust me -- I do this all the time. Use meat sparingly to make it last longer. The serving size of meat is actually quite small, but if you mix it with veggies or beans you can eat a half serving and still feel like you're getting meat in the meal. Go veggie or vegan for some meals, instead of dipping in to your store of frozen meat. Use nuts, beans, and nutritional yeast for protein. Veggies also have protein! Did you know that calorie for calorie, broccoli has about the same protein as ground turkey? The thing is that 250 calories of broccoli is about 10 servings. So, you can absolutely get enough protein from vegetables, just make sure you're eating enough of them. Use your hearty vegetables last: roasted winter squash with grain and nuts makes a great meal. Add some dried fruit, too. Use up what's in your pantry. Most of us could go days or weeks, if we just got a little creative with what's in our pantry. This week's recipe: We're observing lent in our household (well, some of us, and to varying degrees), so we're eating a lot of vegan food. Here's a basic "recipe" for savory pasta with nutritional yeast, just to show you how to use it for a nutty cheese flavor. Aromatic: sliced onion or minced garlic (whatever you have on hand) Soft veggies: zucchini, summer squash, mushrooms, tomatoes, peppers, greens (whatever you have on hand, or any combination), plus green beans, broccoli, or cauliflower (if you have it) Cooked pasta or GF pasta, any kind Nutritional yeast Onion powder Dried herbs (Italian mix, oregano, thyme, Herbes de Provence, or the like) Salt and pepper Olive oil Sliced almonds or pine nuts Saute the aromatics in olive oil until soft and sweating. Add hardy veggies, followed by soft veggies. Cover to steam a bit after each addition, so that it's all a little soft (still al dente though) at the end. Meanwhile, cook pasta and drain. Return to pot, still a bit wet. Mix in herbs, salt and pepper to taste, plus onion pepper to taste, and about 1/4 cup of nutritional yeast (or more if desired). Cover pot to keep warm and wet, if the veggies aren't ready yet. Toss veggies with any liquid in the pan into pasta. Sprinkle with nuts. Enjoy! Have a question or want a specific recipe? Send me an email! Happy cooking. Stay healthy. Keep in touch.

The best part of this baking method is that it takes only 5 minutes to throw together, and then it bakes for about 1/2 hour (longer for bigger pieces of meat). Which means you can throw in a load of dishes while sipping wine, or help kids with homework, or start some evening relaxation. Just throw everything into the oven, and leave it be. Not ready to eat yet? Turn the oven off, and let it all sit until you can gather everyone for a nice evening meal. This method works with meat, fish, tofu, or just veggies with or without potatoes (or other starchy vegetables). And it's easy enough for kids to help or even do on their own, depending on age and skill level. Customize with any flavor profile. It's also great for emptying the fridge -- just grab whatever you have and throw it on a pan with your favorite flavorings. Plus, it's lower in fat than sautéing, and dry flavorings are lower calorie and lower in sugar than sauces and marinades. It's quick, it's easy, and it's healthy. Pack the pans, and you'll have leftovers, too. How to sheet pan Coat a sheet pan with olive oil. (For easier cleanup, line it with parchment paper, and then oil the paper.) Place your food on the pan, arranging like food together, with the slowest to cook on the outside. Typically, this means meat or fish on the outside, with veggies in the middle. If you want to roast the vegetables, leave them uncovered; to steam, cover them with foil or wrap them in parchment paper. Season with dry seasonings, plus some olive oil, if you like. Here, I've sprinkled the chicken with an all-natural dry ranch mix and the vegetables with an all-natural no-salt seasoning. All dry ingredients work best for sheet panning, although a little citrus (lemon, lime, or orange juice) or fresh ginger or garlic is a nice addition. Alternatively, you can sheet-pan bake meats, fish, or tofu with sauces, like BBQ or teriyaki, but keep them separate from vegetables. They get too soupy all together. Bake at 375 for about 30-40 minutes (20-30 min for fish filets), or until the meats are cooked through. For smaller portions, potatoes can be cooked on the same pan, placed on the outside of the meat for larger pieces and between the meat and veggies for smaller pieces. For a nice crisp brown, cut the potatoes in half and place them cut-side down on an oiled (or parchment papered and oil) pan. Brush the tops with oil and sprinkle with sea salt and fresh ground pepper. Bake, without moving or flipping the potatoes, until the tops begin to brown nicely. (Potatoes not shown.)

Hello, and welcome to the MadeByRK blog. I'm the Chef and Owner of MadeByRK Catering & Bakery in Dobbs Ferry, NY, and this is where I'll jot down some thoughts on cooking, baking, creating, managing, and living this small, local business. Enjoy!

One of the aspects I love about being a caterer is simply catering to people's needs. I really enjoy making something special for someone, especially if they're having a hard time finding what they need anywhere else. Often, this leads to creative experimentation -- another favorite activity. This happened this week at the bakery. Yesterday, a local mom came in wondering if I could make her a batch of lactation cookies. She's had packaged ones, and didn't love them. She's tried mixes, too. I had never heard of them! We spoke, and I quickly got the idea: nutritional cookies to help boost lactation. I'm a mother of 3, and I happily nursed all 3 for as long as they'd let me. It wasn't always easy, but it was so rewarding. So, I definitely sympathize with moms' need for a little nutritional support while nursing. This mom asked me to find a recipe I liked and give it a try. After a little searching, I saw a pattern. Most recipes for lactation cookies are a variation of oatmeal-chocolate chip cookies, with brewer's yeast and flax seed meal added. There are various versions to meet other dietary restrictions -- something I always consider here at the bakery. I found, however, that at it's heart, these were really cookies, meaning lots of sugar and butter. Now, I love sugar and butter as much as the next baker (probably more so, if we're being honest), but if this mom is going to chow down on these in any great quantity to increase milk supply, she may not want all those empty calories. Plus, the amount of brewer's yeast and flax seed meal was pretty small -- little more than a serving in the entire batch by these recipes I was seeing. And the batches were large. So, I decided to play around a bit to boost the nutrition and minimize the fat and sugar. In the end, I came up with 3 cookies, and made them each with slight variations to see what we like best. I used the same 4-tablespoon serving each of brewer's yeast and flax seed meal in all 3 versions. First, I made a vegan, gluten-free savory chickpea cookie, flavored with lemon juice, olive oil, and salt-free seasoning. I used oat flour for the dough with no rising agent. I did add a little agave and some salt in the end. Some I rolled in salted sesame seeds and flattened very thin, and others I made a bit thicker with no seeds. The thin ones are nearly like crackers, and very tasty. The thicker ones are more like biscuits, but also very tasty! These could be adapted with a variety of flavors, and they make a great savory cookie for vegans, as well as everyone else! The second recipe was a variation of cheddar shortbread, made with a mixture of whole wheat and white flour. I added egg and reduced the butter by half. A more traditional recipe would have tasted very good as well, but I was going for lower fat. I flavored these with salt, pepper, and cayenne. Again, I rolled some very thin like crackers and others I left a bit thicker. Both results were good. These could easily work with all whole wheat flour for more nutrition or with gluten-free flours. Omitting egg and cheese and substituting olive oil would give a nice vegan cracker. In this case, I'd add more of the brewer's yeast to get more flavor. Finally, I made the oatmeal-chocolate chip cookies, because nursing mom's need more than just nutritional support. They also need a little pampering and a special treat. I boosted the yeast and flax seed meal a bit and added some blackstrap molasses for more minerals. I decreased the sugar just a hair, but added a little more vanilla and some extra chips, because, really! They're delicious. And in the end, a bit healthier than traditional cookies with a little less butter. I made them into bars (which are a little chewier) and cookies. Mom came by to get her cookies today, and tried the cheddar shortbread, which she liked very much. I hope she enjoys the rest of them, too!

OK. Every business owner says that (or at least I hope they do, because every business owner should be so enthusiastic about their clients). But MY customers really are the best. We chat. We hang out. We share recipes and food stories (and kid stories, both the human and the furry kind). Every transaction is like getting a visit from an old friend. I once had a friend come in to the store when I was talking to a customer, and after she left she asked about her -- her name and such. And then she said, "Oh, where do you know her from?" And I said, "I know her from here!" She couldn't believe that I only knew her from the store. But that's how we roll here at MadeByRK. Here's the coolest though: Some of my customers bring me food. The store is turning into more of a food exchange or a food-sharing hang out. The other day, a regular came in to place an order. Before she left, she presented me with a foil-wrapped package that was still a little warm. And these were inside. They were delicious! So, so good. The crust was flaky and salty, but substantial. The filling was spicy and savory and full flavored. I had to force myself to stop gobbling them long enough to snap a picture. She was thrilled I like them and promised to bring some more savory goodness sometime. This really is the best job! As my oldest says: I'm living the dream.

If you've read the older posts, you know that I was recently asked by a customer to make some lactation cookies. I felt they were a little heavy on the cookie, and a little light on the nutritional boost needed to support a healthy mama. Well, they sold very well at the store, but I kind of had to gauge the audience a bit before giving them a name. I was calling them a "more healthy oatmeal chocolate chip cookie" or a "nutritional cookie" for most folks. Mothers with younger children heard "lactation cookie," but I avoided that for the most part. It's a bit of a marketing nightmare to sell lactation cookies to middle-aged men. Yet, many of my customers are health-conscious men. And they ask questions about recipes, and what's in things, and such. For some reason, the "nutritional cookie" label wasn't cutting it. Fessing up to the fact that they were lactation cookies lead to one gentleman actually asking with a little concern if they make you lactate. No, they do not. Don't worry. They're just to support nutrition! Well, I've moved away from the original recipe and opened things up a bit. I now offer Chocolate-Oatmeal Health Bars, a gluten-free, vegan breakfast bar that's appropriate for everyone! I replaced the white flour with GF oat flour and the oats with GF oats, the butter with oil, the white and brown sugar with organic molasses and maple syrup (and cut the total sugar content by half), and the chocolate chips with vegan dark chocolate chunks. I removed the eggs, since there was already flax seed meal dissolved in water (and that makes them appropriate for vegans). I doubled the flax seed meal and brewer's yeast nutritional boost. I can safely say that these really are very nutritional, with much less sugar. And they have been universally loved! They look like brownies, too, which always helps. These are great for breakfast on the go (or in the store), healthy snacking, or lunchbox treats. I think they'd work well with nuts, dried fruit, seeds, or any number of variations as well.

You may not have heard of paw paw yet, although these super fruits are gaining some notice. They're native to the US and Canada and used to be more common. I'm calling them a super fruit, because they're just packed with vitamins and minerals. They've got about the same calories and carbs, and slightly more protein, than common fruits like apples and oranges. According to Kentucky State University (http://www.pawpaw.kysu.edu/pawpaw/cooking.htm), however, they offer a lot more nutrition overall, including 31% of your vitamin C for the day and 6% and 6.5% of the B-vitamins riboflavin and niacin, plus 8% of your calcium for the day, 10% of your potassium, 6% of your phosphorus, 36% of your magnesium, 56% of your iron (56%!), 7% of your zinc, 22% of your copper, and a whopping 74% of your manganese. Now, I'm not sure what manganese does for you, but I know multivitamins have it and paw paws have it, too! Also, the protein in paw paws contains all the essential amino acids, which is pretty cool for a fruit. Paw paws have a very creamy texture, like a juicy custard, and taste like a cross between mangos and bananas. They're delicious eaten raw; just scoop them right out of the skin with a spoon. Now, folks will tell you that the seeds are easily removed. This is somewhat true, but not if you count getting the flesh off the seeds. As you can see in the first picture below, the seeds are encased in a membrane that holds some of the delicious fruit to them. This problem is solved, of course, with the "eat the fruit right out of the skin with a spoon" method. Just suck the flesh off the seeds. It's delicious, and makes the snack into a little project. If you want to actually get the fruit to use for a recipe, you can scrape through the membrane to the seed, and then pop it out of the flesh. This is a little time consuming, but worth it, because you will want every last bit of that paw paw! Discard the seeds -- by all accounts they contain a toxic substance and should not be eaten. Also, they're huge! But I think they would be great for arts and crafts, and they're easily cleaned, so that might work well. These paw paws came to be from my mother's neighbor. They've grown a couple of paw paw trees in their yard for several years now, and the harvests have gotten overwhelming! The fruits come in the fall, but for a rather brief time. They don't last well at room temp, a bit longer in the frig, but they freeze well. The custard texture of the fruit makes them quite delicious as a frozen snack, I hear. When they come in season, these neighbors can have 50-100 ripening a day! So, they send out a neighborhood email, and set the paw paws in bins near the trees, and invite folks to come by and grab a few, or a bunch. Another neighbor makes ice cream, and folks can put in requests for that, too. It's turned in to a whole community happening. For my first experiment cooking with paw paws, I decided to modify a recipe I use for mango "flan." It's a baked egg custard with cream and pureed fruit, covered with a fruit glaze (in this case lime). The texture with the paw paw was superb! So smooth, and yet dense with a good body. The custard also brought out the unique taste of the paw paw, yielding an even stronger impression of the fruit than you get with the plain raw fruit. I'm very happy with it.

I invited Integrative Health Coach Julie Fischer from Healthy on Hudson into the kitchen to make a healthy, high-protein, low-carb breakfast. View the full video on Facebook here .