Is agave nectar bad for you?

Since I've been asked about this several times this week (and it's only Tuesday), I thought it might be helpful to share my thoughts on the subject. : )

Is agave nectar safe? Is it OK to use? Is it a superfood? I'm going to break this down into 5 reasons why I eat agave nectar in moderation.

1. Like any sweetener, agave should be used in moderation. I don't believe there are any sweeteners (even natural ones) that should be used excessively. In moderation, agave nectar should be perfectly safe for most people, in my experience.

2. That said, every person is different. Have you ever heard of doshas? They are your body type, according to Ayurveda (an ancient system of body wisdom from India). Personally, I dig Ayurveda and find a lot of truth in it. I'm a "kapha" dosha, which means that I gain weight easily and have a hard time losing it (sigh) but that I tend to be grounded, warm, and easygoing (yay). Kapha doshas also do best eating minimal sweets.

On the other hand, there's the "pitta" dosha, which is a type of person who actually does well eating more sweets. In fact, sweets such as agave nectar can help to balance a pitta's fiery constitution. To find out more about what dosha you are, here's a fun and handy dosha quiz I like to refer folks to. And although I love Ayurveda, and find a lot of the dosha recommendations work for me, I still believe the ultimate wisdom is listening to your own body. No one system works for everyone.

3. Much of the negative hype about agave nectar is rooted in poor quality agave. Personally, I use a raw, organic blue agave that has not been cut with corn syrup (yuck!). I am very sensitive to sugars, and can immediately feel the ill effects of refined sugars if I consume them. And trust me, if I eat something junky, my body lets me know pretty fast! The older I get, the less tolerance I seem to have for non-ideal foods. Which is actually sort of cool. 

However, I don't have a problem with high quality agave, when I eat it in moderation. For me, moderation means about a tablespoon or less per day. For someone else, that amount will be different. Again, this is all about my experience, and what works for me. I can't give any other person an exact formula because your body has its own wisdom and needs. : )

4. Consider using agave nectar along with another, even more clean, source of sweetness. For me, this means coconut sugar. I love raw coconut sugar and am using it more and more. I seem to tolerate it best out of all the sweeteners. There is also a liquid version, called coconut nectar.

However, I don't often use those items in my recipes. Why? Several reasons. First of all, I've already written four cookbooks, and I didn't start using coconut sugars until recently. And in all honesty, I want to make my recipes as easy to make and as accessible as possible for everyone. Not everyone can buy coconut sugar and nectar.

Another reason I don't use it in my recipes more is because coconut sugar is very textured and crunchy, and obviously dry, so it doesn't work when you need a smooth and non-textured sweetener. Why not use coconut nectar in those situations? Well, you can... but it's somewhat expensive, has a very distinct flavor, and doesn't always swap out perfectly for other sweeteners. So, for practical purposes, I still use agave in many of my recipes. However, at home when I'm just making something for myself, I'm often using coconut sugar.

That said, if you have my books, and want to use coconut sugar/nectar instead of the other sweeteners my recipes call for, that's great! They are very easy to substitute with a little figuring. For agave nectar, just substitute coconut nectar (adding a bit more if it's not sweet enough) and for dry sugars, you can substitute about 1 1/2 parts coconut sugar to regular sugar/brown sugar (as coconut sugar is less sweet).

5. And finally, why do I use agave nectar in moderation? Because any organic plant-based food, in my opinion, is OK in moderation. If you know me by now, you know I'm not one to say "Don't eat wheat! Don't eat soy! Agave is dangerous!" I am a big believer in balance, moderation, and finding your own body wisdom. Yes, if you eat too much of anything, it's not good. Yes, it's important to eat a variety of whole foods, lots of veggies, and try to make as much of you diet organic and local as possible. However, if you do that, there really isn't a whole lot left to worry about.

How many people do you know who are vegan, eating lots of organic, fresh vegetables, eating mostly whole foods, drinking plenty of water, eating healthy fats in moderation, getting fresh air daily, and listening to their body? If you know someone like that, who consumes agave nectar (and other controversial plant foods) in moderation, how healthy do they seem? My guess is, pretty damn healthy. So, my final two cents? Focus on the important stuff. A little agave nectar won't hurt you, especially if you're too busy the rest of the time eating kale and being happy. ; )

What are your thoughts? Please let me know what you've found to be true for yourself on this subject!
XO!
Tess

95-yr-old Yoga Teacher Esther Vexler

NOTE: This blog post was written in 2012, and as of this update (July 2015) Esther is still alive and well at 98!!!

Today I have the great pleasure of sharing an interview I just did with an amazing lady, my friend Esther Vexler. She's a 95-year-old yoga teacher who currently teaches yoga at the Synergy Studio in San Antonio, Texas. She has a very loyal following, including students and fellow teachers. She keeps busy with her students, a writing group, yoga, her 98-year-old husband, as well as her "comfortable" family. Please sit back, relax, and enjoy this interview with Esther - I know I did!

When did you first find out about yoga?

I didn’t know about yoga til the early 60s. I learned from friends who were studying yoga in Mexico. I was visiting them and we did yoga together. Before, I thought yoga was about lying on a bed of nails. I had some funny ideas of what it was really about.

What was the first asana (yoga pose) you tried?

The first posture I learned was "lion." Undoubtedly the ugliest asana. I laughed and thought “This is so funny.”

How did you begin teaching yoga?

I looked for a yoga teacher in San Antonio and even in Austin, but there wasn’t one. So I bought a book. And so I started teaching from the book. Once I finally found a teacher, she actually asked me “Can I teach with you?” I said: “You’re probably a lot better than I am,” but anyhow we began teaching senior citizens together. “Above all, do no harm” was our idea. So I started teaching seriously in 1968.

Did you always teach yoga or did you have another career?

When I was in my 50s, I went back to get a master’s degree in urban studies. When I was working on it for low income housing, I was very idealistic and wanted to help communities. It led to my doctorate eventually. But of course, I decided to make yoga my career. And all that began because the president of the university said “Why don’t you teach at UTSA?” I replied: “Because nobody asked me!” So he gave me his card and said to call this person. Before that, I’d always just taught yoga for free. But a friend told me that I had to start charging if I wanted to be professional.

What are some of your other teaching experiences?

There was a nun who had a great idea. We saw the potential in teaching young people (mostly girls) at a dropout school. Our object was to help girls who were kicked out of school. Some were pregnant, unwanted, and most had families who didn’t seem to care about them. They had no place to be. They would walk in with chips and cokes for breakfast. I told them they were going to learn yoga and learn how to respect their bodies. Learn how to eat. We offered them fruits and no soft drinks and things like that and it was a great hit.

Also, I love seeing my students grow in yoga. One student wanted to open up a yoga school in my name. I feel good about that, but I try not to have an ego about it. When I teach, I stress that aspect of practicality. You don’t just come to class, you have to take it into your life all the time.

What is your secret for looking so young and beautiful?

That’s interesting. Most of us come from our genes. I have a pretty mother with pretty skin. My mother had nine children to bring up, and I was the baby. Actually, a secret ingredient is being married to the right person.

What have you enjoyed about getting older?

Oh, I’ve had so many satisfactions. Everything. I really have enjoyed growing.

We continue to grow from the minute we’re born. Sometimes there are a few pitstops along the way. OLD is when you stop growing. And you don’t have to stop. You can have those few pitfalls but you come back and you continue growing.

Do you have any advice for women, specifically?

Don’t worry so much about things – your clothes being up to date, your hair, your house being perfect. Women especially worry too much about these things. As you grow older, you realize how unimportant these things are. People and love, that’s what’s important.

What life lesson have you learned that served you the most?

A new consciousness of myself. And learning how to build up self-confidence. We tend to think about what’s wrong with our bodies, and not what’s right about them. Think more about what’s right - there is so much right.

What advice would you give on eating a healthy diet for a long life? What is your diet like?

Our daughter became a vegetarian when she was getting her PhD. So, we decided to try it out too, because she was so enthusiastic about it. So, 45 years ago we stopped eating meat. We just don’t have the need for it. Also, more fruits and vegetables. Less salt.  

What has kept you dedicated to your yoga practice? How do you stay motivated?

I’m still learning from my students. It’s a two-way street. If they see I’m enjoying it, they enjoy it more. Make it a pleasant habit, not a forced learning experience. Don’t come to me for exercise. Come to me for what you get along with the exercises.

What is your opinion of hot yoga? My yoga teacher doesn’t recommend it.

I don’t really believe in hot yoga either. A lot of people have high blood pressure and don’t know it, and hot yoga isn’t safe for them. Plus, in hot yoga you can overdo and overstretch. Everything is wrong – you’re overheated and you don’t know what’s wrong with you. It’s not yoga, just more of a hot exercise class. Yoga is about the total person. It isn’t stressful, and it should be relaxing. Hot yoga is a stressor.

What do you attribute to your longevity?

Partly diet, partly exercise. Maybe the most important thing is love and affection. We’re a very comfortable family. Comfort is a big word. There is a lot of love.

Do you have any favorite quotes?

“It depends on your perspective. Growing old is a great idea. You can accentuate the growing or you can accentuate the old.”

“You only live once. Make the most of it.” – Dr. Seuss

Like the Buddhists say “You have to be in this moment and move on.” I guess people believe me when I say this because I just had my 95^th birthday.


Thanks so much, Esther! You inspire us with your gentleness, grace, and beauty in every way!

Pineapple Hibiscus Cooler

This drink has it all—coconut water for electrolytes, green tea for antioxidants, hibiscus and lime for vitamin C and body alkalinity, and pineapple for enzymes and yumminess. Drink up and feel beautiful! Well, more beautiful, that is. You’re already gorgeous, baby.

Recipe from my third book, Radiance 4 Life.

▪2 green tea teabags

▪2 tablespoons dried hibiscus, placed in a tea strainer

▪2 cups boiling water

▪5 cups pineapple juice, the fresher the better

▪1½cups coconut water (approximately the amount from one young Thai coconut)

▪¼cup plus 2 tablespoons fresh lime juice (or more, if you want a real lime kick!)

1. Pour the boiling water over the teabags and hibiscus and let steep for 15 minutes. Discard the teabags and hibiscus.
2. Pour the tea into a large pitcher and stir in the remaining ingredients. Serve at room temperature or chilled.

Makes about 9 servings/GF/SF/Green/HR/F (according to the health guidelines in my books)

30 Minutes or Under!

Italian Bread Salad with Tangy Basil Vinaigrette

I always associate this one with potlucks. Maybe that’s because I have so many vivid memories of people, in said potluck setting, raving about this salad. However, be warned—it makes no excuses for its totally bold, intense flavor! Anyway, a salad giving you excuses would be pathetic and just a little creepy.

Note: If you need some extra help planning your Thanksgiving meal this year, I've created a ten-course menu (the same one I'm using!), complete with recipes, a shopping list, and a timetable checklist to take the stress out of your holiday!!! You'll also receive the telecall link, so you can listen to the workshop, as an extra bonus! Click here for the deets. : )

Italian Bread Salad

 
Recipe from Radiant Health, Inner Wealth

8 oz. loaf of slightly stale crusty sourdough bread, cut into cubes (6 cups of bread cubes)*

Deliriously Delectable Dressing:

4 large cloves garlic, peeled
⅓ cup (tightly packed) fresh basil leaves
¼ cup extra-virgin olive oil
⅓ cup non-virgin olive oil (or additional extra-virgin olive oil if you prefer)
⅓ cup red wine vinegar
¾ teaspoon sea salt
¼ teaspoon ground black pepper

Salad Stuff:

½ lb. red leaf or romaine lettuce (one medium sized head)
One medium-large cucumber, very thinly sliced
One small red onion, very thinly sliced
Three Roma tomatoes, seeded and chopped
¼ cup kalamata olives, pitted and chopped in half

1. *Cut or tear the bread into bite sized cubes or pieces. You should end up with six cups of bread cubes. Allow them to sit overnight in a partially open bag. The purpose of this is to make the bread slightly stale so that it does not become soggy when the dressing is added to the salad. Of course, if you already have stale bread, you can pretend like this step never happened.

2. Place the garlic, basil, and a little of the olive oil in a blender. Blend on low to emulsify the ingredients. Add the remaining olive oil and other dressing ingredients and blend on high for a minute or so, until very smooth and thick.

3. Wash the lettuce. Dry it with paper towels or in a salad spinner to remove all of the excess water. This step is important, as too much water on the lettuce will dilute the dressing. Prepare the other vegetables at this point as well.

4. Put the bread cubes in the largest bowl you can get your hands on. Place the lettuce, cucumber, onion, tomatoes, and olives on top of the bread. Pour all of the dressing on top, making sure to get every last drop with a rubber spatula. Using the same spatula, stir the salad very well to mix the dressing evenly.

5. Cover the salad bowl and refrigerate it for an hour or so. This will allow the dressing time to work its magic. Stir again and serve, either at room temperature or chilled. Enjoy having the most popular item at the potluck! You will never live this down.

Serves about 6; 30 minutes or under! (with slightly stale bread) SF/Purple (according to the health guidelines in my books and Be Radiant program)

Rosemary Mushroom Strudel

photo by Olga Vasiljeva

Recipe from Radiant Health, Inner Wealth

Mushroom lovers, this dish was made for you (us)! There is nothing like a medley of well flavored mushrooms to delight the palate and nourish the body. If you are gluten intolerant, you can substitute pan-fried polenta for the puff pastry. However you end up, this is a delicious, easy, and impressive way to begin a meal. Oh, and yes, this is a great side dish for Thanksgiving!

Rosemary Mushroom Strudel

½ lb. frozen puff pastry dough (thawed according to the package directions)*

Mushroom Mania:

1 cup thinly sliced shiitake mushroom caps

1½ cups (3 oz.) sliced or chopped portabella mushroom caps

1½ teaspoons fresh rosemary leaf, chopped

½ teaspoon each: dried thyme and fresh lime juice

¼ teaspoon each: organic sugar and ground black pepper

5 large cloves garlic, minced or pressed

½ teaspoon sea salt

1 tablespoon each: balsamic vinegar, tamari (or shoyu or soy sauce), and olive oil (or rosemary-infused olive oil)

Garnish:

1 tablespoon olive oil or rosemary infused olive oil

1 teaspoon each: dried minced onion and fresh rosemary leaf, chopped

1. Preheat the oven to 400° F. Sauté all of the ingredients for the mushroom mania medley (mmm...) over medium heat for 5-10 minutes, or until all of the liquid is absorbed.

2. Cut the puff pastry into 3-inch squares. Alternatively, you can opt for fun shapes, made using cookie cutters. Place the pastry pieces on lightly oiled cookie sheets, leaving just a little room in between so they can puff out. Top them evenly with the mushroom medley.

3. Drizzle the additional olive oil evenly on top of them and sprinkle with the dried onion and rosemary. Bake for about 10 minutes, or until the pastry is golden brown. Serve immediately.

Serves 4; 30 minutes or under! GF (with polenta)/Purple (according to the health guidelines in my books)

*To substitute polenta for the puff pastry, simply follow the directions for making polenta on page 94 of RHIW. When the polenta is firm (after chilling overnight), cut it into squares or shapes and pan-fry it until golden browned on both sides. Top the hot, pan-fried polenta pieces with the cooked mushroom mixture, sprinkle with the garnishes, and serve.

Perfect Polenta - Quick, Easy, and Vegan!

This is a very quick and simple version of the Italian classic. Granted, this is a major shortcut compared to the traditional method which takes an hour or more to cook. However, this version is still delicious and makes homemade polenta accessible for people who wouldn’t otherwise try it. As this is also a kid pleaser, many parents I know (including myself) have made this a staple in their repertoire. There are several ways to serve this, so you will want to read through this recipe entirely before you begin. A delicious variation (if you will be serving it as firm, pan-fried polenta) is to stir additions into the polenta while it is still creamy. Rosemary, fresh or roasted garlic, organic lemon zest, and sautéed, sliced mushrooms all work beautifully for this.

Creamy Polenta with Variations

Recipe from Radiant Health, Inner Wealth

1 cup dry polenta meal
3¼ cups water
2 tablespoons non-hydrogenated margarine
3 tablespoons nutritional yeast powder
¾ teaspoon sea salt (or less if you prefer)

1. Place the polenta and water in a medium saucepan and whisk (with a wire whisk or fork) to remove lumps. Cook over medium heat, whisking continually, until it begins to thicken. Stirring the polenta constantly will prevent it from spattering, clumping, and other forms of disorderly conduct.

2. Once it begins to thicken a bit, turn the heat down to the lowest setting your burner can manage. Continue to cook, whisking very often, until it is thick (usually about 5-10 minutes).
3. Stir in the margarine and allow it to melt. Once it has melted, mix it in well. Finally, add the nutritional yeast and salt. Stir the mixture until everything is well combined.

Serves 4-6; 30 minutes or under! GF/Blue (according to the health guidelines in my books)

To serve creamy style:

If serving the polenta immediately, it is delicious just plain. However, you can top it with tomato sauce or soy cheese. If desired, you may add just a little more water to the portion you will be eating as creamy polenta. If you are reserving some polenta to make “firm style,” do not add any extra water to that part.

To serve firm style:

Option 1: Place the cooked, warm polenta in plastic wrap and roll it up into a log formation (like you see in stores). After it has chilled in the fridge for several hours (or overnight) and become firm, it can then be cut into rounds. Sauté the firm polenta rounds in a little oil or margarine over medium heat until golden on both sides (about 3-5 minutes on each side).

Option 2: You can press the creamy polenta into a pan. Cover and refrigerate for several hours (or overnight). Once it has chilled and become firm, you can cut it into squares (or fun shapes using cookie cutters). Finally, pan-fry the shapes in a little oil or margarine until golden on both sides.

Green Bread (the ultimate vegan garlic bread!)

Many years ago, I was cooking for a family of four. Whenever I would make them this, their young son would do a happy dance and sing of his love for what he called “green bread.” Needless to say, this is a big hit with kids! Also keep in mind that you do not need to use all of this spread right away. It freezes surprisingly well, and also keeps in the fridge for at least a week.

Recipe from Radiant Health, Inner Wealth

Photo by Michelle Bebber

Green Bread

½ cup (1 stick) non-hydrogenated margarine

10 large cloves garlic, peeled (if it seems like too much, it’s almost enough)

2 tablespoons (lightly packed) fresh parsley

¼ cup (tightly packed) fresh basil

1 scallion (green onion), trimmed (use both white and green parts)

¼ teaspoon sea salt

Ze Bread: about 10 large slices of crusty multigrain or sourdough bread

1. Preheat the oven to 400° F. In a food processor, combine the margarine, garlic, parsley, basil, scallion, and salt until thoroughly “greenified” (and no chunks of garlic or scallion remain).

2. Spread this generously on the bread slices—don’t be shy! Bake just until golden browned (be careful not to over-brown) and serve immediately.

Serves about 10; 30 minutes or under! Blue according to the guidelines in my books)