The Herbs of Summer: Basil

There's a reason that basil looks like a peppermint plant; the two herbs are related and, while both are highly fragrant, basil is the quintessential summer herb infusing its aroma and health benefits into everything from pesto, pasta sauces and caprese salads as well as a condiment for Thai and Vietnamese dishes.

Basil is known for mainly two health benefits- its flavonoids and its volatile oils (which is the reason fresh leaves should be consumed raw or added to hot foods near the end of the cooking process to preserve the oil rather than break it down). These two properties are powerful protectors for our bodies.  

Flavonoids provide protection at the cellular level and basil's most prominent ones, orientin and vicenin, have been shown through studies on human white blood cells to protect cell structures as well as chromosomes from radiation and oxygen-based damage.

It's volitile oils, estragole, linalool, cineole, eugenol, sabinene,myrcene, and limonene, are effective in restricting growth of numerous bacteria, including : Listeria monocytogenes, Staphylococcus aureus,Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.  The essential oils of basil have demonstrated the ability to inhibit several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs.

The eugenol component of basil's volatile oils has been the subject of extensive study, since this substance can block the activity of an enzyme in the body called cyclooxygenase(COX). Many non-steriodal over-the-counter anti-inflammatory medications (NSAIDS), including aspirin and ibuprofen, work by inhibiting this same enzyme. This volatile oil found in basil can provide similar symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions.

Basil is a very good source of vitamin A (through its concentration of carotenoids such as beta-carotene), magnesium, vitamin K and manganese, a very good source of copper and vitamin C, and a good source of calcium, iron, folate and omega-3 fatty acids.  All of these vitamins and minerals are great protection for maintaining good cardiovascular health.

Basil's fragrance really shines in fresh preparations making it a must-have herb during the warmer months of the year.

Here are a few of my favorite summertime basil recipes from The Whole Meal:

Goi Ga (Vietnamese Chicken and Cabbage Salad)

Pesto Barley Summer Salad

Ravioli with Summer Squash Cream Sauce

The Herbs of Summer: Rosemary

"There’s rosemary, that’s for remembrance; pray you, love,
remember" - William Shakespeare ( (Hamlet, Act 4, Scene 5)

Rosemary, often thought of as a wintry herb infusing our stews and roasts with it's aroma and resinous oils, also stands up very well to summer's cooking methods. Cooking with rosemary is an easy way to benefit from its many health attributes. The herb contains a LOT more antioxidants than fruits or vegetables in such a concentrated form.  

Here are some top reasons you'll want to add rosemary to your summer recipes:

Powerful Natural Anti-Aging Therapy

Rosemary’s rich source of antioxidants and anti-inflammatory compounds are thought to be the key to its anti-aging ability, including rosmarinic acid, caffeic acid, betulic acid, and carnosol.   

A research group from Burnham Institute for Medical Research reported a key ingredient in rosemary that specifically targets free radical damage in the brain. The substance known as carnosic acid or CA can actually protect the brain from strokes and other neuro-degenerative diseases, including Alzheimer’s and normal brain aging, and according to a study published in Cell Journal. Carnosic acid is especially useful in protecting against beta amyloid-induced neurodegeneration in the hippocampus, one of the key factors in the development of Alzheimer’s disease.

Scientists identified CA as a substance that is only activated when necessary; in this case, it activates only when there is free radical damage. So it is specific to repairing only what is damaged in the body. This type of action is termed “pathological-activated therapeutic” or PAT. PAT’s are far more beneficial than many pharmaceutical drugs that create widespread side effects all over the body, and carnosic acid is being investigated as medical treatment for brain disorders that result from aging.

It's very unforgettable (pun intended) for its ability to improve memory and focus—especially in the elderly.  Rosemary contains the powerful chemical component, 1,8-cineole that was scientifically tested and the results showed that the higher the concentration of this substance, the better the person’s cognitive performance.

Cancer Preventative

Research published in Oncology Reports found that crude ethanolic rosemary extract inhibited cell growth in leukemia and breast carcinoma cells, along with its potent anti-inflammatory and antioxidant properties. 

Rosemary inhibits formation of the Heterocyclic Amines (HCAs), the cancer-causing compounds that are created when meat is grilled, pan-fried or broiled.  So try adding fresh rosemary to your meat marinades prior to these cooking methods.

Anti-Inflammatory

Rosemary is a powerful anti-inflammatory agent. Carnosol and carnosic are two potent antioxidant and anti-inflammatory compounds that reduce inflammation, helping everything from asthma, gout, and arthritis to sore muscles and sports injuries.

The anti-inflammatory compounds also help to reduce inflammation in the blood vessels, helping to prevent heart disease and strokes. Rosemary is an effective pain reliever that can relieve headaches—especially migraines—along with joint pain, surgical pain, and spasms.

As If That Wasn't Enough...Here is More

The pine-like and pungent rosemary helps manage type 2 diabetes blood sugar levels as well as some of the currently prescribed diabetes medications.

Rosemary is also an antibacterial, specifically against stomach infections including h.pylori, which causes ulcers, and staph infections. The herb has been used by many cultures as a natural remedy for upset stomach, nausea, constipation, diarrhea, and indigestion.

Rosemary also has a diuretic effect on the body where it helps the kidneys flush out toxins, salts, and even excess harmful fats, while it helps support and detox the liver.

Here are some easy ways to incorporate fresh rosemary into your summer dishes:

• Put whole branches in a marinade for pork or lamb, or place on a charcoal grill for aromatic smoke. 
• Stripped of their leaves, the branches can be soaked in water for about 30 minutes, then used as skewers for kebabs. 
• Fresh rosemary sprigs are sturdy enough to stand in for swizzle sticks in gin and tonics.

The Whole Meal is chock full of herb-infused recipes and these are my favorite rosemary ones for good summer eating.

Chicken and Summer Squash with Herbed Yogurt Sauce

Red Snapper and Summer Veggie Packets

Slow Cooker Tuscan White Beans

Take the Guesswork Out of Grocery Shopping with a Private Grocery Store Tour

Would you rather have a tooth pulled than navigate a grocery store?

Looking to make better food choices but slightly paralyzed and don't know where to start?

Or would you like to know which brands are the cleanest and healthiest that should land in your shopping cart?

TAKE A TOUR WITH ME, MICHELE GHOLSON, FOUNDER OF THE WHOLE MEAL, YOUR ONLINE SOURCE FOR RECIPE INSPIRATION AND MEAL PLANNING INSPIRED BY WHOLE FOOD INGREDIENTS.

I helped you take the guesswork out of what to make for dinner so now let me help you take the guesswork out of grocery shopping! Learn some of my best strategies for healthy grocery shopping as well as tips for getting the most out of your food budget.

Good health really does start in the grocery store and I am happy to help you make the best choices.  Considering the average grocery store has over 45,000 items it's no wonder many of us are unable to filter out unhealthy items (and sadly most of these items lack nutritional value and are of low quality).

If you are in the local Tampa Bay area, whatever needs, questions or concerns you have can now be tailor-made and addressed in a 60-90 minute private tour of the grocery store, market or health store of your choice.

All tours include:

• Reading labels (and knowing which ingredients to avoid)
• How to shop seasonably
• Picking the healthiest snacks (even the processed ones)
• Steering you towards healthier sweeteners
• How to pick the highest quality items within your budget
• A handout to take home including healthy recipes from The Whole Meal
• A free tote to store all your healthier groceries in

A private tour costs $69 (which you may split with another person) or a private group tour costs $29 per person (with a minimum of 3 people).  Contact me to schedule your tour or ask me any questions.

Payment accepted at time of scheduling via Pay Pal or at time of tour if paying by cash or check.

• The Private Grocery Store Tour goes hand in hand with my Pantry Purge and Primp, a private in-house, 60-minute consultation that focuses on ridding your pantry of the old and unneeded and replacing them with new and healthier foods.  It's ideal before a grocery tour because we will have edited your pantry and you'll be ready to restock with my suggestions.  You'll also learn valuable tips in making the best food choices to maintain a healthy lifestyle.
• Click the link above for more detailed information.  If you schedule both services at the same time you will receive a discount.  When you Contact Me please state you would like both services.

Pantry Purge and Primp

“Health requires healthy food” – Roger Williams

What a wonderful inspiration to take a peek at your food storage areas like your pantry, fridge and freezer; key areas of your home for a lifetime of good health.

If you are experiencing roadblocks to healthy food habits for you and/or your family, going over budget on nutritionally worthless foods or don’t even know what is lurking in those far crevices of kitchen areas we take for granted YOU WOULD BENEFIT FROM A PRIVATE IN-HOUSE PANTRY PURGE.

• In one hour I’ll help you clear out your pantry, assess what are good choices, pitch what are not and arm you with other important staples every healthy pantry should have. I’ll share with you some of my favorite healthy, whole foods-based recipes and even point you in the right direction for healthier processed snacks.
• Have an extra 30 minutes? I’ll help you tackle your fridge and/or freezer, the two other areas that may need a makeover.

Are you ready to “purge” the unhealthy and unnecessary and “primp” with the healthy and must-haves?

If you are in the local Tampa Bay area, schedule an appointment with me, MICHELE GHOLSON, FOUNDER OF THE WHOLE MEAL, YOUR ONLINE SOURCE FOR RECIPE INSPIRATION AND MEAL PLANNING INSPIRED BY WHOLE FOOD INGREDIENTS.

A private in-house, 60-minute pantry purge costs $50  or consider a 90-minute pantry, fridge and/or freezer detox for $69.  Contact Me to schedule your tour or ask me any questions.

Payment accepted at time of scheduling via Pay Pal or at time of consultation if paying by cash or check.

• The Pantry Purge and Primp goes hand in hand with my Private Grocery Store Tour, a fun, comprehensive 60-90 minute tour tailor-made to help you navigate the healthiest choices in the store of your choosing.  It’s ideal after a pantry purge when I can help you pick specific food items we found beneficial in the food areas you wanted to improve.
• Click the link above for more detailed information.  If you schedule both services at the same time you will receive a discount.  When you Contact Me please state you would like both services.

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Spring Clean Your Pantry for Healthy, Warm Weather Eating and Snacking

Inevitably the snow-crusted trees yield to the warmth of the sun and the crocuses trust it is their time to shine.  The changing of the season to new beginnings and renewal are the hallmarks of spring when we peel off our many layers, both literally and figuratively.  For many of us this means renewing or adding in more physical activities, as well as airing out rugs, cleaning out gutters, uncovering patio furniture, and shedding heavy comforters for lighter cotton throws.

It's just as important to transition to lighter eating as our bodies naturally shift away from needing more calories in those colder months.  Most of us easily gravitate towards foods that cool us like salads, smoothies and water-based fruits but there is one area that often gets neglected in this happy season of sun-soaked days: your kitchen pantry.

You've stocked it full of oatmeal, other grains, nuts, flours, beans, pasta sauces, and other holiday ingredients that got you through the seasons of baking, stews and hearty soups.  It's the perfect time to assess what needs to stay, what can go to the back of the cupboard and what is lacking for healthy warm-weather meals and snacks.

Let the sun shine into your pantry with these 3 easy steps for what to keep, what to add in and I'll even link you to lighter recipe options for pantry items typically thought of only as comfort foods.

Step 1: Take everything out one shelf at a time.  If, however, there is no organization to your pantry at all then take everything out!

Here is a peak at my dry good pantry:

The top shelf (not shown) is for my grains, pastas, dried beans, seaweeds.  Just underneath are all my canned goods, jarred sauces and other jarred ingredients followed by a shelf for baking items like flours and natural sweeteners. The most accessible shelf is all snacks which allows easy access for my kids and the bottom shelf is where I store liquids, items too large to fit on other shelves, seasonal and overstock items (if they were on sale).  *Are you curious to see what this whole foods mama stashes as healthy snacks?  Skip over to my blog post to take a detailed peek at my family's favorite snacks that can always be found on this highly popular shelf in my pantry.

I have another pantry right beside this one which houses all my spices, vinegars, and oils that are not used on a regular basis (my everyday spices, oils, etc. are in drawers next to my stove top and oven) as well as all my tupperware, kids' lunch boxes and water bottles.

This is what works for me and is a general guide for you to follow as we all live our lives a little bit differently, have different kitchen and storage layouts. Only you will know what needs to be prioritized in the spaces that you have.

Don't forget to give all the shelves a good wipe!  It's nice to have crumb- and goo-free shelves especially if this is a chore you'll complete 1-2 a year.

Step 2: As you empty each shelf assess which items are expired, stale or no longer of use to you. Pitch them!  Return the good items back on your shelf and be as organized (or not) as you want; i.e., alphabetize your spices, sweet canned goods all together, canned beans all together, dried beans on one side, pastas on the other, etc.

Here is a quick guide to how long you can store items typically found in a kitchen pantry or cabinet:

Spices:

• Whole Spices and Herbs: 1-2 years
• Whole Seeds and Roots: 3 years
• Ground Spices and Herbs: 1 year
• Ground Roots: (e.g. ginger) 1-2 years

Nuts, Seeds and Oils:

• Oils: up to 18 months unopened, 1-6 months opened in cool, dark conditions
• Dried Beans: 1-2 years unopened
• Canned Beans: 2-3 years
• Raw Nuts (without shell): 4 months
• Raw Nuts (with shell): 6 months
• Peanut and Nut Butter: 6-9 months unopened, 2-3 months opened (shelf stable varieties)
• Raw Seeds (without shell): 2-3 months
• Roasted Seeds (without shell): 3-4 months
• Roasted Seeds (with shell): 4-5 months

Flours and Grains:

• Barley (pearled):12 months
• Brown Rice: 6 months
• White Rice: 2-4 years
• Wild Rice: 2- years
• All-Purpose Flour: 8 months
• Bread Flour: 3-6 months
• Brown Rice Flour: Store in the refrigerator due to the high oil content.
• Corn Flour: 1 year
• Flaxseed: 2-3 months
• Spelt Flour:4-5 months
• White Rice Flour: indefinitely when properly stored
• Whole Wheat Flour: 2-3 months in a cool place, 6 months in the refrigerator

Sauces, Condiments and Other Pantry:

• Baking Soda: 18-24 months
• Baking Powder: 6 months
• Dried Bread Crumbs: 6 months
• Buttermilk Powder: 2 years
• Oatmeal, Grits, and Hot Cereals: 1 year
• Chocolate: 6-12 months unopened and stored in a cool, dry place
• Corn Meal: 6-12 months
• Corn Starch: 18 months
• Dried Fruits: 6-12 months
• Jam and Jelly: 1 year unopened
• Ketchup: 1 year unopened
• Sweetened Condensed Milk: 2-3 years
• Evaporated Milk: 1-2 years
• Molasses: 1-2 years
• Mustard: 2 years unopened
• Olives: 1 year unopened
• Pasta (dried): 2 years
• Sauces: 1 year
• Sugar (Brown): 6-12 months
• Sugar (Confectioners’): 2-3 years
• Sugar (Granulated):2-3 years
• Vanilla and Other Extracts: 2 years unopened, 1 year opened
• Vinegar: 2 years unopened, 1 year opened
• Yeast (packets): 2 years (check expiration date)

Step 3: Take notes as to what may be missing or needs to be replaced the next time you go to the grocery store.  Make sure these items make it into your pantry this season for effortless whole foods eating.

Here are some ideas of what you may want to swap out for warmer weather meals:

• Have canned white beans and chickpeas in place of heavier black and kidney varieties.  They are a lighter option in salads, dips like hummus, in pasta salads and lighter soups.
• Trade out spaghetti and fettucine noodles for fun shaped pastas like bow-tie, penne and macaroni for pasta salads chock-full of garden veggies.
• Likewise, you won't need as many jars of spaghetti sauce.  Try a fresh tomato sauce or olive oil and vinegar-based dressings for your pastas and grains instead.
• Keep your nuts and seeds but trade them out from your breads and heavy desserts for a nutty and healthy crunch to your vegetable and grain salads, as well as experiment with some raw food recipes (see the recipes below for some easy and delish ideas to get you started).

These recipes are some ideas from The Whole Meal to inspire you to open up that beautiful, organized pantry of yours and shift some of those comfort food ingredients like oatmeal, beans and nuts to lighter options now that we are in two seasons of warm weather.

Overnight Muesli

Trade out your usual warm oatmeal for this light, addictive raw version.  Use fresh berries in the spring and stone fruit in the summer in place of/or in addition to the apples to stay in season. 

Chia-Strawberry Seed Jam

Preserve those in-season strawberries with a "must-have" pantry item- chia seeds. The chia seeds stand in for pectin, a common thickening ingredient for jams.

Sweet and Salty Nutter Balls

This an easy way to start adding in raw snacks/desserts into your diet which are much healthier options that are not refined-sugar laden and highly processed.

Slow Cooker Black Beans and Spelt Salad

Spelt groats are a delicious, nutty grain that transition to warm weather salads very well.  Try this ancient grain in this salad recipe which starts in your slow cooker and is finished by tossing with garden-fresh veggies, herbs and cooling yogurt.  It'll be a regular at your potluck get togethers or weekly go-to lunch or light dinner.

Homemade Hummus

Trade out your chick peas from stews to dips.  There is nothing better than a homemade hummus and, while a staple year round, it is especially welcome at your al fresco get togethers.  

Take a Peak Into This Whole Food Eating Mama's Snack Pantry..and It's Not What Your Think

I would be naive to assume we have pantries stocked for ONLY whole foods eating.  I, like most of you, live a modern life where I wear many hats and need convenience more than I care to admit.  Processed foods have become a part of many of our lives but we still have control over what those foods are.  We are lucky to be living in a time when there are food companies that offer healthier options over other companies.  The secret is knowing which ones to choose.  We have many great choices now- just walk into any Whole Foods, Trader Joe's or natural food section of all large grocers.

I tend to have these processed snacks on hand year round but they are especially convenient as we transition to summer, a season made for snacking.  Road trips, airplane traveling, stashes for your hotel room, at the pool, as a crunchy side to a healthy lunch,and  all day movie marathons are summertime fun when snacking is almost impossible to avoid.   You'll always find fresh fruit, veggies and dips, as well as homemade snacks (you can find a couple of them in my recent blog post, Spring Clean Your Pantry for Healthy, Warm Weather Eating) offered first but it's nice to know healthy does not need to be sacrificed when we do make choices for convenience and time-constraints.

Here is a sneak peek at what always rotates on a regular basis on my snack shelf:

Skinny Pop Popcorn

Who doesn't love popcorn?  Especially when we now have all these incredible flavor combos beyond ho hum butter to crunch away on.  Skinny Pop is GMO-free, low in sodium and fat, and their sweeter varieties are low in sugar.  Our current favs are Original, White Cheddar and the new Jalapeno and Dusted Dark Chocolate.  

Trader Joe's Plantain Chips

These are truly addictive and I buy two at a time; one bag just for me!  I love that they are roasted and not kettle-fried.  These are very easy to eat right out of the bag but my girls like to dip them in sour cream and I prefer the heat of a good salsa verde.

Whole Foods' 365 and Trader Joe's Nut, Dried Fruit and Chocolate Trail Mixes

Yes, it is easy to make your own trail mixes, but honestly, both Trader Joes's and Whole Food's make some pretty amazing mixes that I usually defer to their prepackaged bags alot.  Favs from the 365 line include the Cherry Chocolate and Double Feature (we fight over those cute peanut butter cups!).  Trader Joe's favs include Simply Almonds, Cashews and Chocolate and Happy Trekking: Almonds, Cashews, Pistachios, Chocolate, Cranberries & Cherries.

Snyder's Gluten Free Pretzels

It's tough to find products that are gluten-free and taste, well, just like wheat.  Snyder's is one of the pretzel companies that has figured it out.  We love the plain mini and stick versions.  

Kind Bars

You would be hard pressed to find someone that has NOT had a Kind bar (unless you are allergic or don't like nuts) and my family is no exception.  I tend to keep the low sugar varieties around (5 g only) but the other varieties make into the pantry on occasion ( the coconut-almond is amazing) especially for a pre-workout/sport quick grab and go food.

Bear Naked Granola

I don't always have time to make raw or regular homemade granola so The Triple Berry variety is our "go-to" granola as it only has 5 g sugar per serving.  I've never seen my girls eat it right out of the bag rather it's is the granola part of their yogurt parfaits they make for breakfast, afternoon snack or even dessert.  

Publix Greenwise Unsweetened Apple Sauce Cups  

My girls love these by themselves but will also mix a cup into some plain Greek yogurt with a sprinkle of cinnamon.

Runner Ups that make an appearance here and there include Krave Beef Jerky, any brand of organic tortilla chips, Kettle and Trader Joe's Guilt-Free potato chips, Love Crunch granola mixes, Trader Joe's and Endangered Species 70-85% chocolate bars, Mi-Del Gluten Free Ginger Snaps, Go Raw Ginger Snap cookies, and Trader Joe's Gluten Free Crispy Crunchy Chocolate Chip Cookies.

* Did you notice that I tend to stay gluten-free?  My oldest prefers a gluten-free diet to manage her eczema, which is aggravated by wheat (and sugar), so I tend to keep our snacks gluten-free and lower sugar.  

The Many Benefits of Beans...and Some Risks

Beans truly are nutritional powerhouses packed with protein, fiber and vitamins and minerals but even the mightiest of foods have some weaknesses.

First let's peruse some of the benefits:

Beans are Good for Your Heart:

Studies have shown that people who eat more legumes have a lower risk of heart disease and the phytochemicals found in beans might be partially to thank since they inhibit the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.  


Beans Can Lower Cholesterol:

A study published in the Journal of Nutrition suggests having just 1⁄2 cup of cooked pinto beans daily might lower cholesterol. Like all foods that contain a lot of soluble fiber, beans help bind cholesterol and keep it from being absorbed in the gut.  Beans also contain saponins and phytsterols which help lower cholesterol.


Beans Can Fight Cancer:

Those phytochemicals I've mentioned- isoflavones and phytosterols- are associated with reduced cancer risk.


Beans Can Help You Lose Weight:

Because beans are fiber-rich they fill your stomach which causes a slower rise in blood sugar.  Evening out your blood sugar level staves off hunger longer and gives you a steady stream of energy.


..and there are some risks:

Beans Can Interfere with Vitamin Absorption:

Some beans, like soybeans, contain substances that interfere with the absorption of betacarotene and vitamins B12 and D.  The heat, however, from cooking inactivates most of these substances, making vitamin absorption more likely.  It's still smart to consume plenty of fresh fruit, yellow and dark green veggies (for betacarotene) and lean meat (for vitamin B12).  


Beans Can Trigger Gout:

If you suffer gout you may want to limit or eliminate beans from your diet.  Gout sufferers are advised to avoid beans, lentils, other legumes because of their high purine content.  Purines increase uric acid levels and can precipitate a gout attack.


Beans Can Make You Gassy:

More of an annoyance rather than a risk, dried beans, lentils and peas are the biggest offenders.  Reduce gas production by changing water several times during soaking and cooking process and always rinse canned beans.  You can also add some foods which are natural digestive aids like fennel, dill, caraway seeds or combine legumes with acidic foods to lessen the gassy effect.



Like much of life, and especially in reference to foods, moderation is the key.  For most of us beans are a healthy and nutritious addition to our daily good eating.

Here are a few of my favorite bean recipes from The Whole Meal:

Cuban Black Beans and Rice

Pinto Bean Cakes with Chipotle Cream Sauce

Brunswick Stew

For more bean/legume inspiration head to The Whole Meal and search "beans", "lentils" and "peas".

Cuban Black Beans and Rice

Cuban Black Beans and Rice

This Week Celebrates Fat Tuesday AND The Year of the Monkey: Eat Your Way Through New Orleans' Biggest Party and The Chinese's Most Important Holiday

It's a week of celebrations in both New Orleans and Chinese cultures with many of us also getting caught up in the festivities, as both holidays revolve largely around food.  And it's really really good food!

So if you ever wanted to know what Mardi Gras is all about and how the Chinese celebrate one of their most important holidays, as well as recipes that are typically feasted on so you can perhaps take part at home with your family, keep reading!

NEW ORLEAN'S MARDI GRAS:

Taking place this year on Tuesday, February 9th,  Mardi Gras, which mean fat Tuesday, is the culmination of the season between Christmas and Lent. Fat Tuesday falls on the day before Ash Wednesday, the first day of Lent. During the 46-day Lent period, many Christians forego the eating of meat, either completely or on Fridays. They also traditionally give up a favored food, drink, or habit. Fat Tuesday is a last chance party excuse before a six-week period of abstinence, and residents of New Orleans, Louisiana, are famous for their Mardi Gras celebrations and parades (most of this year's festivities occur from February 5-9th).

New Orleans has a history rooted in Creole and Cajun cultures so it should come as no surprise that these foods play a large role in any Mardi Gras celebration when you'll get your fill of gumbos, jambalayas, and crawfish.  

No Mardi Gras is complete, however,  without a King Cake, also known as Twelfth Night Cake. This cake is actually a sweetened yeast bread , usually baked in a ring shape. The cake is frosted with gold, green, and purple icing representing in order, power, faith, and justice. The traditional colors on the King Cake date back to 1872. They were taken from a prominent parade group, called a krewe.  The real fun, though, hides as a token within the cake. The tokens are usually a dried red bean or a figurine of a baby, representing the Christ child. When the cake is cut and shared, the finder of the hidden treasure is said to enjoy good luck for the coming year. The lucky recipient may also be expected to bake the King Cake or throw the Mardi Gras party for the following year.

Try your hand at making a King Cake with any of these traditional recipes from Best King Cakes.com, a great resource for all things King Cake in New Orleans with links to the best cakes, bakeries and Mardi Gras festivities.

The Whole Meal (TWM) has easy recipes to help you celebrate Mardi Gras with favorites like Shrimp Jambalaya, a slow cooker Chicken and Shrimp Jambalaya, New Orlean's style Shrimp and Grits, and a vegan Mardi Gras Collards and Black Eyed Peas. Or whip up a batch of an authentic tasting Chicken and Sausage Gumbo in only 60 minutes (While you are there register for free for other recipe inspiration). 

Most gumbos take hours to prepare and if you want to take the more traditional route, check out this authentic version.  

CHINESE NEW YEAR:

Spring Festival, widely known as Chinese New Year in the West, is the most important traditional festival, and most important celebration for families in China. It is an official public holiday, during which most Chinese have 8 days off work.  Chinese New Year is a time for families to be together. Wherever they are, people come home to celebrate the festival with their families.

Chinese New Year marks the start of the Chinese lunar calendar, and its date in January or February varies from year to year (always somewhere in the period January 21 to February 20). The traditional days of celebration this year, however, last from January 31st through February 22nd. 

The Chinese lunar calendar is associated with the Chinese zodiac, which has 12 animal signs: rat, ox, tiger, rabbit, dragon, snake, horse, goat, monkey, rooster, dog, and pig. Each animal represents a year in a 12-year cycle, beginning on Chinese New Year's Day.  2016 is a year of the monkey. 

Certain dishes are eaten during the Chinese New Year for their symbolic meaning. Lucky food is served during the 16-day festival season, especially New Year’s Eve, which is believed to bring good luck for the coming year. The auspicious symbolism of these foods is based on their pronunciations or appearance.

Not only do the dishes themselves matter, but also the preparation, and ways of serving and eating mean a lot.  The most common Chinese New Year foods includes dumplings, fish, spring rolls, sweet rice balls and nian gao, a glutinous steamed rice cake.

Fish is a must for Chinese New Year as the Chinese word for fish (鱼 yú /yoo/) sounds like the word for surplus (余 yú). Eating fish is believed to bring a surplus of money and good luck in the coming year. 

Another traditional Chinese New Year food is Chinese dumplings. Because the shape of Chinese dumplings looks like  silver ingot - a kind of  ancient Chinese money, Chinese people believe eating dumplings during the New Year festival will bring more money and wealth for the coming year. 

Steamed Chinese New Year cake, known in Mandarin as nian gao (“higher year”), is flavored with almond extract and Chinese brown sugar. It’ll bring you good luck in the new year.

Here is an auspicious New Year's Menu from Cooking Light that would be a great way to bring in the Year of the Goat. 

Longevity, or long life, noodles are a popular Chinese dish for both New Years and birthdays. They symbolize living to a ripe old age and the longer the noodle the longer the life. There are many variations but I like TWM's vegetarian version for its simplicity and ease of preparation. 

I am lucky to have an authentic Asian market that I frequent where I will be picking up my steamed rice cake but for those of you who love to bake and/or are adventuresome in the kitchen try your hand at making your own nian gao.

It's a great week to embrace what makes America so unique; our great melting pot of different ethnicities and the cultures that continue to thrive here.  It's always the most fun to discover a new culture through its food and if you can't get to them, at least for this week, you can bring it to your kitchen.