August 30, 2014

Mint Chocolate Chip Nice Cream

Mint chocolate chip has always been one of my ice cream favourites so I was really happy when I realized that I could totally do a healthy take on this good old classic using bananananas instead of cream. Plus, ice cream making doesn't get any easier than this. Just chuck it all in the food processor and watch magic happen!



Mint Chocolate Chip Ice Cream:

3-4 frozen bananas (~330g)

1/4 cup plant based milk

A few drops of peppermint oil or extract, adjust amount after strength

1 tsp matcha green tea powder

1/2 tsp wheatgrass (optional)

Chocolate sauce:

1 tsp liquid sweetener of choice

1 tsp cacao powder

1 tsp almond milk OR melted coconut oil

Optional:
Vegan chocolate chips/chopped dark chocolate/raw cacao nibs to serve as the chocolate chips


How to:
1. To make the ice cream, simply blend all ingredients in a food processor until completely smooth. I like to blitz everything until all the banana coins have been broken down by the blades before adding the milk. Do what works best for you though, and feel free to add more milk if it won't blend with 1/4 cup.
2. For the chocolate sauce, all you have to do is mix all the ingredients together with a fork. If you decide to use the coconut oil it will harden once you pour it onto the ice cream (provided it hasn't melted ofc) which is kind of cool. 
3. Spoon the nice cream up in a bowl or a tall glass, top with chocolate sauce and chocolate chips and serve immediately!


August 26, 2014

The Study You’ll Never Hear About

According to a new Commonwealth Fund sponsored study published in Health Affairs, “Small Primary Care Physician Practices Have Low Rates Of Preventable Hospital Admissions”. The study of over one thousand practices of various sizes and ownerships, conducted by some of the most respected names in health care, found that the smallest independent primary care practices, that are physician owned, provide better care at lower overall cost. Considering the current, and rather belligerent, advocacy and policy efforts to eradicate small independent medical practice, and the massive move of physicians from private practice to hospital employment in the name of efficiency, quality, value and economies of scale, this study should have created quite the furor. It has not, and chances are excellent that it never will.

The study, consisting of 1045 practices and 284,000 patients, is a combination of survey responses regarding practice characteristics, and Medicare claims data used to calculate rates of ambulatory care-sensitive admissions (ACSA). As the title implies, Lawrence Casalino and colleagues found that practices with one or two physicians had 30% lower rates of these presumably preventable admissions. But this was by no means the only finding, because in general, physician owned practices, as opposed to hospital owned practices, regardless of size, had lower ACSA rates. Furthermore, the study also found that all sorts of innovative practice models foisted on physicians nowadays have marginal and sometimes negative effects on ACSA rates: “Neither the patient-centered medical home score, nor pay-for-performance incentives, nor the acceptance of risk for the cost of hospital care for the practice’s patients was significantly associated with the ambulatory care–sensitive admission rate … . Practices exposed to public reporting had somewhat higher rates.”

We should clarify here that the study uses a proprietary definition of “patient-centered medical home scores”, which is a narrow electronic-industrial subset of the broadly accepted comprehensive definition of the Patient Centered Medical Home (PCMH), and as such, unlikely to be implemented in small practices. Important PCMH aspects that are widespread among small practices are not included in these “scores”. For example, enhanced access to care is measured exclusively by availability of group visits and e-mail communications with physicians, without accounting for the more conventional same-day or after-hours appointments, and two fundamental aspects of classic PCMH, personal physician and whole person orientation, are inexplicably left out altogether. In addition, practices with 1 or 2 physicians are handicapped right out of the gate for being automatically deemed to lack “primary care teams”. Small practices also get dinged for lack of “rapid-cycle quality improvement strategy” and not participating in “quality improvement collaboratives”.

Another thing that should be noted is that this new study is based on 2008 data, so six years ago, physician owned practices were providing better care at lower costs, and the smaller the practice the more efficient it was. Between then and now, we enacted legislation and a slew of regulations pushing for massive consolidation of health systems, which in turn triggered a most spectacular shopping spree for private practices, converting large swaths of the health care delivery system into a less effective and more expensive model of care. To top it all off, we added, and are still enthusiastically piling on, regulatory requirements for all the things that Casalino and colleagues found largely inconsequential, and in the case of public reporting, somewhat detrimental to the outcomes we seek. We are spending billions of dollars on transforming our health care system into one that is more expensive and arguably of lower quality.

Previous studies (that you probably never heard of either), are somewhat inadvertently supporting the findings published by Casalino and colleagues. For example, a 2011 study by John Kralewski and colleagues showing that investment in improved quality of care for patients with diabetes can indeed reduce costs of care, reached several secondary conclusions that may have gotten lost in the shuffle. The study found that “[p]hysician-owned practices had significantly lower costs than hospital-owned practices”, and that “[l]arger practices and those with more on-site support services had significantly higher costs”. It also noted that neither the presence, nor the advanced expertise in use, of electronic medical records had significant influence on costs for the studied patients, while a “higher ratio of nurse practitioners and physician assistants in the practice increased costs”. Finally, a closer look at the results indicates that physician-owned practices “achieved more of their cost savings by providing higher-quality care than practices owned by hospitals or other agencies”.

In spite of the pretty straightforward evidence presented by Casalino and colleagues, and others before them, the authors seem troubled by the “unexpected” results, “since small practices presumably have fewer resources to hire staff to help them implement systematic processes to improve the care they provide”. And here we arrive at the crux of our health care dilemma. For decades, brilliant minds in health care have been consistently driving policy changes based on the assumption that health care is a “system”, and as such, it should be improved by well-established methodologies borrowed from other systems (e.g. Deming cycles, Lean Six Sigma, etc.). Small practices were obviously ill suited for such endeavors and hence the tacit agreement that most physicians should transition to larger medical settings, preferably hospital owned, so that improvement cycles can be uniformly applied across the factory floor. As a variety of integrated health systems began reporting success with these methodologies, the issue was considered settled and the “system” began moving full steam ahead.

Except that the baseline was all wrong. While millions and billions of dollars were being diverted from direct patient care and spent instead on industrializing health care, the much derided Marcus Welby model of care, in its stark simplicity, was running circles around the heavy machinery with gazillions of moving parts, put in place by health care reform. The only question remaining now is whether the damage is reversible. Obviously, the large amounts of money that were sent down the drain are not recoverable, but perhaps it’s not too late to cut our losses and stop throwing good money after bad. The Casalino study is a snapshot of the situation in 2008, but sadly the same may not be true today.

After years of trying to keep up with regulations, incentives, penalties, mandated clunky technology, performance reporting, overt and covert price discrimination, and increasingly untenable reimbursement complexities, all of which were shown to do nothing for effectiveness and/or efficiency, many physicians in small practice are demoralized, frustrated or have completely given up. As a group, independent doctors are getting older and medical schools, turned trade schools for “health care systems which are now the major employer of doctors” are busy preparing students “to focus on populations of patients rather than individual patients”, with full support from the American Medical Association..

It may very well be too late to recover what was lost, but this realization does not explain the conclusions reached by Casalino and colleagues from this, perhaps too little too late, study. In spite of the data presented, we are told that “[s]mall practices have many obvious disadvantages”, where none were discussed in the body of the article, and that “[i]t would be a mistake to romanticize them”. The article also suggests, and rightly so, that more research is needed, and perplexingly also that small practices should be helped with resources and services to implement precisely the processes that two paragraphs above were shown to make no difference in outcomes.

I do understand the difficulties inherent in reversing position on a long held belief, but just like romanticizing the country doctor of days gone by is indeed a mistake, dismissing the data based on romantic notions about Toyota’s car manufacturing business, is an equally grave scientific error. And in response to this study, the silence of the health care research community, as well as the mainstream media, which is supposed to act in the public interest, is outright deafening. I wonder why....

August 21, 2014

Creamy Chocolate Overnight Oats

I love to cook my oats on the stove top, the taste and texture really is superior to those of microwaved porridge, but, let's be honest here. Cooking them the traditional way does take a bit more time. Most mornings, that extra time doesn't bother me at all. I'm an early bird (ok, maybe not, but I'd like to think that I am. However, I always set my alarm to the-whole-world's-still-fast-asleep-why-are-you-up o'clock, so what difference does it make?) and I don't mind spending some more time making my breakfasts taste good. But there comes a time in every 17-year-old's life when all you want to do is sleep. Well, several periods of time to be precise. When getting ready for school seems as impossible a task as climbing the highest mountains and when dozing off, sprawled out on the couch at 3 p.m., becomes a habit rather than an exception.  For me, one of those lazy sleep-cycles has just emerged and most days I just want to remain horizontal for as long as I can. What to do with the morning oats then? The oh-so-simple answer is; have them prepared the night before! Genius!

So why haven't you seen more of these über quick breakfasts on my Instagram then? Well to be honest, I've never really liked them, except for a recipe I tried a few months ago, for carrot cake overnight oats (from one of my best Instagram friends Meghan's blog! Thanks Meghs!) which I really liked. But yesterday, I decided to make a recipe of my own, just so that I could stay in bed for a few more (precious) minutes. Turns out that this recipe was actually so good that I have to share it with you guys! So here goes, Creamy Chocolate Overnight Oats!



Recipe:

1/2 cup oats

1/2 cup + 2 tbsp. almond milk

1/4 cup plant-based yoghurt of choice

1 tbsp chia seeds

1-2 tbsp liquid sweetener of choice (I used about 2 tbsp of date purée)

1/2 tbsp cacao or unsweetened cocoa powder

A pinch of salt (optional, but I've found it really elevates the chocolate flavour)

How to:

1. Simply mix all of the ingredients in a bowl or a pretty jar, and stir until they're evenly combined. Put in the fridge for a few minutes, then take it out and stir again so that the chia seeds don't clump up. 
2. Let the oats sit in the fridge until they've thickened up, preferably overnight so you have your breakfast ready to go the next morning! Top with fresh fruit, nut butters or whatever you prefer. Eat, and relish the fact that you get to have chocolate for breakfast. Vegan, gluten-free, healthy and absolutely scrumptious chocolate oats.

August 18, 2014

Science of Nutrition Podcast

I recently did an interview with Seth Yoder, who has a master's degree in nutrition science and writes the blog The Science of Nutrition.  Seth caught my attention recently with his withering review of The Big Fat Surprise, the latest book to claim that ideological/incompetent scientists and public policy makers got the science of nutrition backward and we should all be eating low-carb, high-fat, high-meat diets.  I was impressed by how deeply Seth dug into the reference list, and how well he picked up on subtle but troubling misrepresentations of the evidence.

Last week, Seth and I got together at a local brewpub to do an interview.  We were joined by Carrie Dennett, an MPH/RDN who has a nutrition blog and writes for the Seattle Times.  I'd probably do a lot more interviews if I could ride my bike to them and have my interviewer buy me a drink.

Speaking of drinks, by the end of the interview I had a little buzz-- you might hear it in my voice if you listen closely.  As usual, I had plenty to say about body fat regulation, food reward, and other topics, with plenty of side trips to discuss particularly fascinating studies.  Also, the word of the day was 'compelling'.

Enjoy the interview!

August 15, 2014

Mint Chocolate Chip Pancakes



Dry:

1/3 cup buckwheat flour

2 tbsp. coconut flour

1 tsp. baking powder

Wet:

1 chia egg (1 tbsp. ground or whole chia seeds + 3 tbsp. water)

1 small banana, mashed

1/3 cup almond milk

Mint:

1 tsp. matcha green tea powder

½ tsp. wheatgrass powder

A few drops of peppermint oil or extract (adjust amount according to strength and preference)

Chocolate Chip:

½ tbsp. cacao or carob powder

¼ Squarebar (optional) or ½ tbsp. cacao nibs

How to:
1. First, stir all the dry ingredients together with a fork, to make sure the baking powder is evenly incorporated into the batter. 
2. Prepare your chia egg by grinding your chia seeds either by hand or using a coffee grinder. You could leave them whole but then they’ll take longer to thicken so I prefer doing it this way. 
3. Mix the ground seeds with water, stir and leave to thicken.
4. Mash your (ripe!) banana, fold it into the flour mix along with the other wet ingredients and stir until no clumps remain. 
5. Transfer ½ of the mixture to another bowl, set that aside and mix the rest with the carob or cacao powder. If you want chocolate chips in your pancakes, fold in ¼ of a chopped Squarebar/ ½ tbsp. raw cacao nibs/ 1 tbsp. chopped dark chocolate.
6. In the other bowl, mix the other half of the batter with matcha powder, wheatgrass powder and peppermint extract. Now we have both our chocolate chip and our mint pancakes!
7. Fry the pancakes over medium to high heat for a couple of minutes on each side. Stack, drizzle with chocolate sauce (the one I used is just 1 tbsp chocolate peanut butter thinned out with a splash of almond milk) and add whatever toppings you want!

Minty-breath-kisses, Tilda ;)



August 14, 2014

Gluten-free (Sliceable) Pizza Crust


Though I’ve never been one for pizzas, I’ve caught myself craving one like crazy more than once these past few months (and no, I’m not pregnant), which got me thinking. What if I made a gluten-free pizza crust based on my recipe for buckwheat wraps? Hmm, that might actually work. So I grabbed my buckwheat flour, chia seeds, herbs, salt and almond milk and just played it by ear. Out came a crust that exceeded my highest expectations! And I'm only exaggerating a little!

First of all, it does not crumble into oblivion when you cut a slice, as I’ve heard many other gluten-free pizza crusts do. You can actually pick up a slice and eat it like that if you want to (although I prefer to roll them up and eat them like “pizza snails” hehe). Second of all, it’s super easy to make and doesn’t require a gazillion different ingredients. Lastly, it tastes pretty good, at least in my own, not-so-humble opinion. Let me now if you give it a try, I’d love to hear how this recipe works for other people than myself!

Gluten-free (Sliceable) Pizza Crust


Serves: 1

50g or about 1/3 cup buckwheat flour

1 chia egg (1 tbsp ground or whole chia seeds + 3 tbsp water)

4 tbsp almond milk

½ tsp psyllium husk (optional but recommended)

Salt and herbs of choice, such as dried oregano or basil

Toppings: A thick tomato sauce loaded with oregano, sliced mushrooms, aubergine, zucchini, bell peppers, artichokes, vegan cheese… it’s up to you!

How to:
1. Pre-heat your oven to 220C. 
2. In a bowl, mix all dry ingredients then whisk in the wet until they’re all evenly combined. 3. Pre-heat a non-stick frying pan (or a skillet with a drizzle of oil on the bottom*), to medium to high heat, pour in the runny "dough" and make a big circle using a spoon. Leave it thicker around the edges for an authentic pizza feeling.
5. Fry for 4-5 minutes or until it’s firm enough to move from the pan, then transfer the crust onto a lined baking tray. 
6. Brush the crust with a bit of oil if you want to (I didn’t but this can prevent soggy bottoms). Spoon on the tomato sauce and desired toppings, then bake the pizza in the oven for 12-15 minutes.

Slice it up, sprinkle generously with nutritional yeast and eat to your heart’s content!

*Note: I have not tried frying the crust in a normal frying pan but I’m sure it’d work just as well as long as you have enough oil in there! It might burn quicker so make sure to watch it carefully and turn down the heat if you must.

Love, Tilda



August 11, 2014

Peanut Butter Squarebar-Chunk Cookies and a Squarebar Review!

A while ago, I received a package of Squarebars sent to me by the lovely Sarah, who together with her husband Andrew, launched Squarebar back in 2012. Let's just say our paths couldn't have crossed at a better time. Since my decision to slowly ease my way into a vegan lifestyle, I have been looking everywhere for tasty, vegan protein bars that don't taste like sand and that I feel comfortable eating. By comfortable I mean eco-friendly (no soy), refined-sugar-free and last but NOT least an ingredient list that doesn't contain 64827349 different ingredients of which you can only pronounce about 0.05%. Yup, my standards are high. Or are they? Is it really that weird to want something pure and cruelty-free, something that I know has been made with love and every earthling's best in mind? I think not. Nevertheless, those criteria are hard to fulfil.

This is where the Squarebars come into the picture. Because they are all of that and more; Non-GMO, organic, no gluten and no peanuts can be added to the list. Plus they pack a punch of protein with a whooping 11-12 grams of plant protein per 48g bar. I haven't been able to workout as much as I would've liked to lately (hehe) but I can imagine these bars would be perfect to refuel with after hitting it hard at the gym. Well, perfect for any snack to be honest. I chop these bars up and use in my baking or to top my nana ice cream bowls with (and trust me, the dark chocolate coating is even better when it freezes on top of the nice cream, yummy yummy).


All the different flavours

But, let's be honest here, no food is worth eating if it doesn't taste good. I wouldn't eat dog's shit, frog intestines (ew) or plastic pellets, even if they were the healthiest super foods on the planet because there are limits, even for health-fanatics like myself. Okay, I've probably scared half of everyone reading this away so let's just blurt it out: these bars are not any of that, they're absolutely DELICIOUS! No need to worry. They're all coated in a crowd-pleasing (crunchy, if you keep it cold), delectable dark chocolate layer, a pretty good first impression if I may say so myself. Then comes the actual filling which differs slightly between the bars. The Cocoa Almond has small slivers of almonds in it (I love the fact that you can actually SEE the almonds), the Cocoa Coconut combines the chocolate and coconut flavours wonderfully (hey, we all know that choco and coco are besties, don't we?) and finally, my favourite; the Cocoa Crunch bar which is a real chocolate hit with added crunch from brown rice crispies. Does it get better than that? (Answer: Unless it suddenly started raining perfectly ripe bananas from the sky, then no, it doesn't)


Inside the Cocoa Crunch bar


Conclusion: I can without doubt in mind tell you that these are some of the absolute best vegan protein bars out there. They're a 10/10 for me. My sole advice for you would be to get your hands on a box of these goodies asap! You can buy them from Squarebar's own website,  Vitacost or (my own no. 1 choice for international shipping) iHerb. If you're a first-time customer with iHerb, feel free to use my promo code, PWF503 for up to 10 dollars off!

So let's cut to the chase, here's the recipe, using Squarebars of course! best vegan cookies I've made so far :)

Peanut Butter Squarebar-Chunk Cookies

Vegan cookie line-up!


Yields: 12-14 cookies

Pre-heat oven to: 175C 

Mix:

3 tbsp all-natural peanut butter 

5 tbsp brown rice flour 

1/4 cup raw date sugar or coconut sugar

4 fresh or soaked dates (about 50g)

1/2 tbsp freshly ground flax seeds (don't use pre-ground as flaxseed oil goes rancid very quickly)

1 tbsp coconut oil

Fold in:

1/2 chopped Squarebar (any flavour)
1 handful raw or unsalted, chopped peanuts

How to:

1. Place all of the "mix" ingredients in a medium-sized bowl and pulse with a hand blender until the dates have become a gooey mess. This could of course be done in a food processor as well, only I find a hand blender much easier to use when working with smaller quantities like this.
2. Fold in your chopped Squarebar and peanuts. Work the dough with your hands until the yummy nuts and chunks have spread out evenly.
3. Press the cookies out on a lined baking tray and bake in the oven for about 12 minutes (175C). Let them cool on the baking tray, then store in an airtight container in the cupboard.

Cookie Monster hugs and kisses!
Tilda


Fresh from the oven