“I’m always going to err on the side of whole foods, that’s my philosophy.” Rebecca Katz

Rebecca Katz. Photo courtesy of Rebecca Katz

(Get recipes for Golden Roasted Cauliflower and Bella’s Moroccan Spiced Sweet Potato Salad below)

Included in the book is a list of the Super 16 Power Foods, foods that “nibble for nibble offer the highest levels of antioxidants.” I liked the list, but it was missing some of my favorite medicinal foods. Where was the broccoli with its anti-cancer and hormone balancing effects; or turmeric, the potent anti-inflammatory, anti-cancer Asian spice? So, I was pleased to find that the second chapter of the book contained a culinary pharmacy — a list of over 80 foods that are used as ingredients throughout the book along with their various health benefits. Here I found turmeric, medicinal mushrooms, broccoli and many more. There are also notes included with many of the recipes that talk about the health benefits of specific ingredients. These notes go into greater detail and explain the benefits of important foods that aren’t included in the Super 16 or the Culinary Pharmacy like flax seeds.

Here are the three major reasons why I found “The Longevity Kitchen” to be a valuable resource.
• The first is quality. The ingredients in the recipes are truly health promoting. Katz emphasizes fresh, organic, unrefined foods in each recipe.
• The second reason is that the book is almost entirely gluten-free. There are a few recipes that contain gluten but most include easy substitutions for people with sensitivities. In fact, many of the recipes are also free of eggs, dairy, soy and sugar making “The Longevity Kitchen” a valuable resource for people with allergies and special diets.
• The third and most important reason is that the food actually tastes good. I have tested recipes from every section of the book, from Latin Kale to Mango Lassi and they have all been delicious. I have served these dishes to friends and even to my four-year-old twins. People love them. I got so many compliments on the Parsley Mint Drizzle that it felt like cheating; its only six ingredients in the blender after all.

As a naturopathic doctor I focus on optimal nutrition for each patient, and this often involves diet change. It is relatively easy for me to tell people what they should and shouldn’t eat. It is much harder to tell them how to prepare those foods. This book does an excellent job of bridging the gap and making healthy food accessible and flavorful. One caveat is that most of these recipes require some basic cooking skills to prepare. People who don’t already know how to chop, dice, mince or zest may need to brush up before attempting them.

This month I had the opportunity to interview Rebecca Katz about her new book and her philosophy on food. Excerpts from our interview are transcribed below. The content has been edited for length and clarity.

Your previous two books, “One Bite at a Time” and “The Cancer Fighting Kitchen” were specifically targeted to cancer patients and their families and this book is targeted to the general public. I’m wondering why you made that shift?

Katz: If I had one more person come up to me and say, “these books are great, but when are you going to write a book for the rest of us.” …A lot of people are afraid of the word “cancer.” So even though the recipes in both of those books are yummy for everybody, number one — people who have been through cancer and are on the other side don’t want to look at the word anymore. Number two — there was a larger audience to reach. Many of the same rules apply when we are talking about eating for a cancer-fighting diet and eating for longevity. We are still dealing with the major chronic issues that we all face which are free radical damage, inflammation, and getting a lot of antioxidants. Nothing really changes. What changes is the way the story is told, but not the principles of eating. One of the challenges with this book, in dealing with the topic of longevity was how to grab people’s attention and make it relevant to their lives.

Absolutely, one of the things I experience in working with people with cancer is that I’ve become really passionate about prevention. You see all of the steps that led to the development of the disease and you want to help other people make changes earlier.

Katz: There are very few things in our lives that we have control over. But one of the things we do have control over is what we put in our bodies and it can be a joyful experience. We are talking about longevity and our connection with food being one of joy. This is a book about all of the things that you can have, not simply a list about all of the things that you can’t have.

I was really interested in your list of 16 foods. I was a little surprised to see coffee, chocolate and green tea on the list. We know that all of those foods have a very strong profile of phytochemicals. But I wonder if you believe that people need some level of stimulation to be optimally healthy and happy?

Katz: Honestly it was really hard to get it down to 16. Here was my criteria, number one was the antioxidant properties, number two was some of the latest research coming out on brain health which shows that a little stimulation can go a long way. But really every recipe and every ingredient in that book could be considered on that top sixteen. So I was really looking for a blend of nutrient dense, antioxidants, phytochemicals, the right amount of stimulation and I wanted people to look at that list and be able to recognize those foods. I also think there is a psychological component — giving people permission to indulge in some of the foods that they resonate with. Food is such an emotional issue and if you take away everything, people really get upset. When I take something away, I always have to give something back. Just because you want to eat well and be healthy doesn’t mean you should be relegated to the sidelines.

How did you become a cookbook author, specifically one focusing on cancer prevention and longevity?

Katz: I had a motivation at the very beginning. My father was diagnosed with throat cancer in 2000. I took a leave of absence and went to take care of him and I didn’t know anything about cooking for people with cancer even though I was trained chef. There was nothing out there! There was nothing. So my father was my guinea pig. Food was the platform of his life, so it was not an option not to feed him well. Then I got a wonderful opportunity (to work) at Commonweal Cancer Health Program. I really believe, truly, in that connection to food and to being a nourisher — I felt like I had found my calling. One Bite at a Time came out of my experience working with people individually and The Cancer Fighting Kitchen came out because there was so much new science appearing. I was now at a different level, I had gotten my masters of science in nutrition, I was witness to this evolution. I look back and think, wow what a wonderful gift.

I think that is the gift that everyone is looking for in a career, being able to find the thing that you are meant to do in the world and be paid for it.

Katz: Yes, I feel incredibly grateful.

EVENT:
April 5, 7:15pm: Rebecca Katz will be signing books at Book Passage in Corte Madera

RECIPES:

Golden Roasted Cauliflower

Roasting cauliflower completely transforms it into a candy-like delight that yields to a gentle fork. The spices—cumin, coriander, and turmeric—really make this dish sing. Turmeric has anti-cancer and anti-inflammatory properties, and holds great promise for maintaining (and possibly improving) brain health.

Golden Roasted Cauliflower. Photo: The Longevity Kitchen

Serves 4

1 medium head of cauliflower (about 2 1/2 to 3 pounds) cut into 1 1/2 inch florets (about 8 cups)
2 tablespoons of extra virgin olive oil
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 teaspoon cumin
1/4 teaspoon coriander
1/2 teaspoon turmeric
1 tablespoon minced garlic
1 teaspoon lemon juice
1 tablespoon finely chopped parsley or cilantro

Place the rack in the middle of the oven and preheat to 450°F. Line a baking sheet with parchment paper.

Toss the cauliflower with 2 tablespoons olive oil, salt, pepper, cumin, coriander, turmeric and garlic. Spread the cauliflower mixture in an even layer on the prepared pan. Bake until the cauliflower is golden and tender, about 25 to 35 minutes. Toss with spritz with fresh lemon juice and parsley or cilantro.

Variations: If you’re not in a spicy mood, omit the spices and toss the cauliflower with olive, salt and pepper. You’ll love how sweet this vegetable tastes after its oven “sauna.”

Prep Time: 10 minutes Cook Time: 25 minutes
Storage: Store refrigerated in airtight container for 2 days

Notes: Chopping cauliflower releases enzymes that increase the bioavailability of its nutrients. Delaying cooking for 5-10 minutes after cutting helps insure that heat won’t destroy these enzymes’ effectiveness. Also, the enzymes need Vitamin C to activate, which can be accomplished with a hit of lemon or lime juice.

Bella’s Moroccan Spiced Sweet Potato Salad

This is proof that exposure to vegetables expands one’s horizons, whether they have two legs or four. My 8 year old Portuguese Water dog Bella had become known around our house for her love of carrots. She literally comes running every time she hears the carrot peeler come out of the drawer. We figured ‘hmmm, that’s different for a dog,’ and played the approving parents. Well, she’s expanded her palate (or maybe she just likes orange-colored veggies). Now she’s on to sweet potatoes. No sooner do they hit the counter, than she’s dancing and singing around my feet. I quarter and square off the potatoes so she gets the ends, and she’s been known to get some serious hang time under her paws as she leaps for a toss. Seriously, Air Bud has nothing on Bella. Maybe she heard about how good sweet potatoes are for health. Their natural sweetness is perfectly balanced with high fiber content, slowing the rush of sugar into your system. That’s great for vasculature and mood. All I can say is, whenever I make this salad, Bella’s awfully happy.

Bella’s Moroccan Spiced Sweet Potato Salad. Photo: Courtesy of The Longevity Kitchen

Serves 6

2 tablespoons olive oil
1 cup onion, diced small
1 teaspoon freshly grated ginger or 1/2 teaspoon ground ginger
1 teaspoon cumin
1/2 teaspoon sweet paprika
1 pound orange-fleshed sweet potatoes or yams, peeled and cut into 1/2 inch cubes (2 medium sweet potatoes)
1/2 teaspoon sea salt,
1/2 cup filtered water
1/4 cup freshly squeezed orange juice (preferably blood orange)
1 teaspoon lemon zest
1 teaspoon orange zest
2 teaspoons maple syrup
2 tablespoon lemon juice
12 pitted kalamata olives cut in half
1/4 cup finely chopped flat-leaf parsley
1/4 cup toasted almonds or pistachios roughly chopped

Heat the olive oil in a deep sauté pan over medium heat, then add the onion and a generous pinch of salt and sauté for 3 to 5 minutes until onions are translucent and slightly golden. Add the ginger, cumin, paprika to the onions and sauté for 1 minute. Add the sweet potatoes, sea salt, the water, orange juice, and zests. Cook covered for 20 minutes, remove lid and continue cooking until potatoes are tender and the liquid is reduced to almost a glaze. Add the maple syrup and the lemon juice, and olives. Gently combine. Taste and add another pinch of salt or squeeze of lemon juice if desired. Transfer the potatoes to a bowl and garnish with the parsley and nuts. Serve at room temperature.

Prep Time: 20 minutes
Cook Time: 30 minutes
Storage: Store refrigerated in airtight container for 5 days.

Recipes courtesy of Rebecca Katz, The Longevity Kitchen

Food that promote inflammation. Photo collage: Wendy Goodfriend

Inflammation is simply your immune system in action. It is a natural response to infection or injury characterized by redness, swelling, pain, and heat. These mechanisms are important because they shield the rest of the body from further harm. But when inflammation is triggered inappropriately it can cause needless damage, destroying healthy tissues. If it becomes chronic it can even promote atherosclerosis (hardening of the arteries), stimulate the growth of cancer, or lead to degenerative arthritis. For prevention, a healthy diet is essential. Just as certain foods act as medicine, reducing inflammation and combating disease, other foods promote inflammation and are best avoided.

As a naturopathic doctor, I see many patients with chronic, low-grade inflammation. This may be hard to spot without blood tests because the symptoms can be mild, but the long term health implications are serious. Symptoms like headaches, hay fever, arthritis and sore muscles can all be caused by chronic inflammation. As part of their treatment I frequently advise patients to stay away from the following pro-inflammatory foods.

Sugar

Sugar provides instant energy for our cells. When we exercise, for example, sugar is used to fuel our heart and muscles. Unfortunately, many of us are leading sedentary lives, spending most of our day sitting behind a desk. If sugar is eaten and not burned off with exercise or other activities it can stay in the bloodstream and cause elevated blood sugar. Excess sugar in the blood causes a host of problems including the production of AGEs, advanced glycation end-products. These AGEs are produced when sugar binds to various proteins “glycating” them. AGEs promote inflammation and have been implicated in arthritis, diabetes, heart disease and the premature aging. Although refined sugar and high fructose corn syrup are major culprits in the standard American diet, natural sweeteners also elevate blood sugar. Excess consumption of fruit juice, honey, agave, even raisins can lead to glycation. Actually, all carbohydrates are converted into sugar before they can be absorbed into the blood. 1 cup of cooked pasta has approximately 40 grams of carbohydrates which will all be converted to simple sugar during digestion. A 12 oz. serving of sweetened cola also has about 40 grams of carbohydrates. So eating a large plate of pasta or a bag of oranges can raise your blood sugar as much as drinking a soda! The difference is that complex carbohydrates like pasta, potatoes and rice are absorbed more slowly than simple sugars because they need to be digested first. That means that blood sugar will not rise as quickly, but it can easily rise as high over time. This can be partly prevented by combining starchy foods with fats and proteins in the same meal. Fat and protein slows the digestion of carbohydrates causing them to enter the blood stream gradually. This extended absorption helps prevent blood sugar spikes.

Gluten

Gluten is one of the primary proteins found in wheat, rye, barley and triticale. It provides the elasticity in bread flour and increases the shelf life of baked goods. But in certain people it can trigger a serious autoimmune condition called celiac disease. Many other people suffer from gluten sensitivity, a milder reaction that can still cause significant suffering. New evidence shows that gluten can promote inflammation even without an allergy or sensitivity and it has been linked to weight gain and obesity. Gluten can be hard to avoid. It is in all standard pasta, bread, crackers, tortillas and pastries, and it is frequently added to other foods in the form of food starch, a thickener. But with increased awareness of celiac disease and gluten sensitivity are a lot more gluten-free products available. Most health conscious grocery stores now have a gluten-free section and there are multiple options for online ordering: Grindstone Bakery and Mariposa Baking.

Hydrogenated oil

These solid vegetable oils were developed to increase the shelf life of mass-produced foods. It was a brilliant idea that had an unfortunate side effect — the production of trans fatty acids. Trans fatty acids are foreign to the human body since they are rarely ever produced in nature. When people consume these trans fats their inflammatory markers rise along with their risk for heart disease and diabetes. Trans fats are found in margarine, vegetable shortening and many processed foods. Because of this it is important to read your labels whenever you buy something that is pre-made. Trans fats will often be labeled as hydrogenated or partially hydrogenated oils.

Commercially produced, grain-fed meat

Meat, especially red meat, is very high in a type of fat called arachidonic acid (AA). Small amounts of AA are vital for health and it is an important nutrient for the developing brains in children. In adults, however, large quantities of AA form inflammatory chemicals. In fact AA has been associated with the development of various diseases including Alzheimer’s disease, arthritis, and cancer. Arachidonic acid is an omega-6 fatty acid. It must be formed from other omega-6 fats like those present in corn and soy, the major types of commercial animal feed. The good news for carnivores is that grass-fed animals have a different fatty acid profile than standard animals raised in feed-lots. Green grasses are high in omega-3 fatty acids, which are transferred to the meat. Grass-fed beef still contains AA but it also has high levels of omega-3 fatty acids. These omega-3s are very beneficial; they reduce inflammation, improve cholesterol and reduce anxiety and depression. For an optimal fatty acid profile it is important to choose meat that has been 100 percent grass-fed and never grain-finished. There are numerous local resources (Marin Sun Farms and Tara Firma Farms) for 100 percent grass-fed beef and lamb so that you can have your steak and eat it too.

All Photos: Wendy Goodfriend

Excess inflammation is a major cause of disease in our modern times. It is linked to diabetes, cancer, heart disease, arthritis and even the aging process. This makes reducing inflammation one of the most important ways to promote health and longevity. Luckily our diet play a key role in controlling the inflammatory process and everyday food choices can make the difference between health and disease. It’s not complicated, the equation is simple. By avoiding the foods that promote inflammation and consuming the foods that decrease inflammation we can reduce our risk with each meal!

The first step is to eat a diet rich in organic, unrefined foods. Many whole foods have anti-inflammatory properties because they have beneficial fiber, vitamins and minerals. However, some stand apart, possessing powerful medicinal properties. Below I have listed my five favorite foods to reduce inflammation, prevent diseases and retard the aging process. Not only are these foods rich in nutrition, they are rich in flavor.

Five foods that reduce inflammation
1. Turmeric

   This Asian spice is a medicinal superfood. Turmeric (Curcuma Longa) is a relative of ginger and is the spice that gives curry powder its characteristic yellow color. It is one of the most extensively researched medicinal spices. It protects the liver from toxins and is effective in killing numerous bacteria and yeasts. It is also and exceptional anti-inflammatory. Studies indicate that one of the most important constituents in turmeric is the yellow pigment, curcumin. It blocks several inflammatory chemicals reducing inflammation throughout the body. It is easy to consume turmeric daily by adding it to curries, beans, rice, sauces or smoothies. Just be careful because curcumin is so powerful that is stains everything — clothing, towels and countertops. Turmeric is available as a dried powder or as the fresh root which resembles yellow ginger. It is best absorbed when it is combined with black pepper, or other aromatic spices as it is in traditional curry.

2. Flax seeds and other rich sources of omega-3 fatty acids

   In our bodies, cells communicate with each other by sending chemical messengers into the blood stream. These messengers are called cytokines. Certain cytokines promote an inflammatory response, while others turn it off. Omega-3 fatty acids cause more of the anti-inflammatory cytokines to be made. The modern American diet is very low in omega-3 fatty acids. It is difficult to get enough of them without making a conscious effort to eat high omega-3 foods. Flax seeds are one of the best vegetarian sources of omega-3s. Other rich sources are cold-water fish, hemp seeds, walnuts, chia seeds and grass-fed beef.

3. Berries

   Berries have a wide range of health benefits from anti-cancer effects to improving wound healing. One of their most important properties is their ability to reduce inflammation. This property has been studied in different types of berries as well as in similar fruit such as pomegranate and cherries. It is easy to eat a variety of berries regularly as they tend to be accessible and are delicious. In the winter frozen berries are a good option. Freezing and thawing the fruit actually makes the powerful flavonoid compounds more available. Berries can be eaten in smoothies, fruit salads, desserts or straight from the bowl.

4. Kiwis and other high enzyme foods

   Enzymes are one of the oldest natural remedies for inflammation. Bromelain, an enzyme rich extract from the pineapple fruit, has been used by the medical community for over 50 years. The most effective enzymes seem to be the ones that break down proteins. These are found abundantly in several fruits like kiwi, pineapple and green papaya. When consumed raw, a portion of these enzymes are absorbed intact into the blood stream where they break down inflammatory complexes. For acute conditions highly concentrated supplements are often used. But for low-grade chronic inflammation food is an important part of prevention and healing. Kiwis are a winter fruit in California. They are available in most stores, or you can pick your own organic kiwis at Swanton Farms in Pescadero.

5. Olives and extra virgin olive oil

   The Mediterranean diet is well known to promote health and longevity. This is largely due to the high consumption of olives and extra virgin olive oil. These oily fruits are packed with anti-inflammatory polyphenols that have been shown to reduce both arthritis and heart disease. However, these important phytochemicals are not present in the refined oil. So remember to use the extra virgin, cold-pressed oil or the whole olives.

Try the simple recipe below for wintertime treat.

Recipe: Almond-Ambrosia Fruit Salad

Serves 4 people as a light meal or 8 people as a side dish.

Ingredients:
• 1 cup of kiwis, sliced into rounds or half moons
• 1 cup of pomegranate seeds
• 1 cup of blueberries — fresh or frozen, thawed and drained
• 1 cup of navel oranges, peeled and separated into wedges (for an attractive presentation remove the outer membrane from the orange slices)
• 1 cup of blanched almonds
• 4 pitted dates or 2 T. of maple syrup or honey
• 1 teaspoon vanilla
• 1 teaspoon of diced fresh turmeric or ginger
• Pinch of salt
• 1/4 cup of flax, hemp or chia seeds to garnish

Instructions:
1. Put all of the fruit in a serving bowl and mix it gently. You may also layer it or arrange it in circular patterns.
2. For Fruit Salad Dressing — Place the almond, dates, spices and salt in a blender with 1/2 cup of water.
3. Keep an additional cup of water next to the blender to add while mixing. Turn the blender on a low (be sure your lid is on tight) and slowly increase the speed adding water as necessary to process the nuts. The nuts will not puree effectively with too much water added all at once.
4. Increase to the speed to the highest setting process the mixture until it resembles a thick cream. This is a dressing for the fruit salad.
5. Serve the fruit salad, almond ambrosia sauce and seeds in separate bowls and allow people to assemble their own dishes. The seeds will become soggy and gummy if they are added too soon.

Power Balls - Superfood Snacks. Photos: Wendy Goodfriend

Food is powerful medicine. Each day we need to feed ourselves and I believe that we should make those meals count. As a naturopathic doctor I regularly council people on diet and nutrition. But I learned early in my career that it isn’t enough to tell people what they should eat. Food needs to be satisfying to our senses and emotions. Most importantly, in our fast-paced lives it needs to be easy to prepare. That is why healthy recipes are integral to healthcare.

It is much easier to focus on the foods we should eat than on the ones to avoid. One of the best ways to boost nutrition is to include superfoods in our daily diet. They provide more than nourishment, they are nutrient dense and have specific health benefits. For example, darkly colored berries such as blueberries, goji berries and raspberries are one of the richest sources of antioxidants and flavinoids. Eating them regularly reduces inflammation and strengthens blood vessels. They also protect against a variety of diseases including heart disease, cancer and diabetes.

After recommending medicinal foods for years, I decided to create my own recipe for superfood snacks. To be honest I needed them myself. With a highly demanding job and two small children it was becoming increasingly difficult to eat a balanced diet. I found myself missing meals and the six-hour lag between lunch and dinner was a set up for low blood sugar. It may be ideal to sit down to three well-rounded meals, but when that isn’t possible it helps to have Power Balls.

I designed these snacks to provided sustained energy. They are high in protein and fiber, low in sugar and gluten-free. They also contain the superfoods flax and maca to balance hormones and improve mood. The other ingredients are extremely versatile and can be easily adapted to suit individual taste or avoid allergens.

Power Ball ingredients.

Ground Flax seeds

FLAX
Cheap and tasty flax seeds are one of the original power foods. Flax seeds are the best vegetarian source of omega-3 fatty acids. These essential fatty acids (EFAs) are extremely important because they include anti-inflammatory, anti-cancer and hormone balancing properties. One of the most common uses of omega-3s is in the treatment of mood disorders and depression. Unfortunately, EFAs are scarce in the modern American diet and supplementation is often necessary.

Flax is also a rich source of fiber. This helps to lower cholesterol, bind toxins and prevent constipation. Some of the most important components of this fiber are the lignans. Lignans are phytoestrogens. By binding to estrogen receptors, phytoestrogens can both balance hormone levels in premenopausal women and improve low estrogen symptoms on post-menopausal women. Some lignans are also potent anti-oxidants. The lignan SDG for example has recently been shown to protect against radiation damage, and has potent anti-cancer effects. Flax seeds are available in both brown and golden varieties but the nutrition profile is similar. It is important to grind the seeds to get their full benefit and to refrigerate or freeze them after they are ground.

MACA
Also known as Lepidium peruvianum, this South American medicinal food has long been used as an aphrodisiac and energy tonic. Clinical trials have shown that Maca can improve libido and may even reverse the sexual side effects from anti-depressant medications. It can increase sperm count and motility in men and is used to treat menopausal symptoms in women. The most remarkable thing is that maca has these effects without increasing hormone levels. Maca has also been shown to reduce anxiety and depression while increasing energy. Herbs with these properties are called adaptogens because they help the body adapt to stress. Maca is available in many forms — capsules, tincture and roasted or raw powder. For cooking the powder is best. The raw powder is bland and mildly sweet while the roasted powder has a rich flavor similar to coffee or chicory.

The recipe below combines flax and maca with a high quality protein powder, nut butter, cocoa and raspberry jam. The ratios provide a good balance of protein, carbohydrates and healthy fats. These flavors complement each other, but don’t be afraid to vary the ingredients to suit your own taste. Remember to use organic ingredients whenever possible.

Recipe: Power Balls

Makes: Approximately 1 dozen balls

Ingredients:

• 1/2 cup of ground flax seed*
• 1/2 cup of protein powder (either plain or vanilla flavor), rice or whey is best
• 1/4 cup of raw maca powder
• 1-2 tablespoons of unsweetened cocoa powder (depending on taste)
• 1/4 teaspoon of finely ground sea salt
• 1/2 cup of hazelnut butter or try another nut/seed butter such as peanut butter, tahini or almond butter
• 1/4 cup of raspberry jam or other all fruit jam
• 1-2 tablespoons of honey
• 1/4 cup of goji berries, dried blueberries or dark chocolate chips (optional)
• unsweetened, shredded coconut for coating (optional)

Instructions:
1. Combine the flax, protein powder, maca, cocoa, salt and stir well. This is very easy to do in a food processor, but a bowl and spoon works as well.
2. Add the nut butter, jam and honey and blend all of the ingredients together. When well mixed the dough should stick together (but not to your hands!) when it is pinched between two fingers. If it is too dry add another tablespoon of jam or water and blend it again. If it is too moist and sticky add another tablespoon of protein powder and work it evenly into the mixture.
3. Add the goji berries, blueberries or chocolate chips if desired and stir them into the dough.
4. Coat the bottom of a large plate or cookie sheet with shredded coconut.
5. Gather approximately 1 rounded tablespoon of dough it the palm of your hand and roll it into a ball squeezing gently to make it stick together.
6. Roll the ball in the coconut and then gently press the coconut into the surface of the ball until it sticks. Place it on wax paper or a plate and repeat this process with the rest of the dough.
7. Store the power balls in the refrigerator for up to a week or in the freezer for up to three months. Just take them out as needed; there is no need to refrigerate them if they are consumed within a day. Be sure to keep the balls in a tightly sealed container or they will dry out.

* Ground flax seed is easily purchased. However, this flax meal is usually coarsely ground and will result in a gritty texture. It is better to grind your own flax meal in a home coffee or spice grinder. Process it until it is a fine powder and then store it in the refrigerator until you are ready to use it.

All Photos: Wendy Goodfriend