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                ​​​                ​​      FOOD AS MEDICINE

THOUGHTS. CHANGES. REMEDIES.

The First Steps of Ayurvedic Nutrition
 
When I began to look into food as medicine, my interest naturally went to the ancient practice of Ayurveda. I had always understood the idea that, if our bodies can be responsible for making us sick, then our bodies can also be responsible for healing and even preventing illness and disease. I became more and more interested in discovering the virtues of the oldest known health care system in the world: Ayurveda.
 
While the study and practice of Ayurveda began over 5,000 years ago, the applications and philosophy are applicable today. The basic premise of Ayurveda is that not only is our health and mental well-being something that can be treated and maintained through organic processes, but that our personal body types, or doshas, are crucial indicators toward increased longevity and health.
 
The doshas exist as three: Vata, Pitta, and Kapha. Each of these carries specific physical traits, mental characteristics, emotional tendencies, and personal preferences. The Vata tends to have a thinner, drier physicality and a creative spirit, the Pitta has a balanced, average build and is direct and driven, and the Kapha has heavier physical traits and acts with compassion, tolerance, and understanding as prime factors. The characteristics are, of course, general and simplified here. Most people tend to demonstrate predominant traits from two, or even all three of the doshas. The dosha dominances and characteristics can be determined through tests that require answers to simple questions about the physical, mental, and emotional characteristics of each individual.
 
Nutrition plays a crucial role in the maintenance of Doshic Balance. Food is the principal element in Ayurvedic treatments. Specific food types can influence specific body types. Ayurveda separates food into six taste groups: Sweet, sour, salty, bitter, pungent, and astringent. These foods groups by taste have either an increasing or decreasing effect on the dosha. So, while each of us has a predominating body type, the goal in Ayurveda is to strive for a harmonious balance amongst the three doshas. This balance can be affected and achieved through the foods that we eat.
 
One of the basic goals in Ayurveda is to increase Agni (digestive “fire”) and decrease Ama (build-up of toxins). Healthy, efficient digestion allows for proper assimilation of nutrients, which, of course, strengthens the immune system and the overall healthy functioning of the bodies intricate systems. Thus, a healthy Agni offers possibilities for prevention from disease. A build-up of Ama occurs when nutrients are not properly digested or assimilated. This, in turn, transforms into toxins in the body, which, inevitably, lead to discomfort and disease. Healthy agni can be enhanced and achieved by eating and combining foods that help to maintain balance in accordance with your dosha.
 
Prevention and maintenance are major factors in Ayurveda, thus reducing the need for treatment. While Ayurveda has a strong foundation in nutrition, it also includes plant therapy, fasting, and body hygiene and massage. By viewing the body as a complete organism, this practice offers the possibility for each person to influence, and to some degree, take charge of his or her health. Food choices and nutritional considerations, and the health benefits that they induce, are available to everyone. No prescription drugs needed!
    
The Health Benefits of Ginger

As I prepare for the departure of a trip to India in two days, my taste buds are already anticipating the delicious and distinctive flavours of this fascinating country. Spices are an integral part of Indian cuisine, including the standouts of turmeric, galangal, cardamom, and, of course, ginger. In addition to their delicious and unique tastes, these spices figure amongst those with clear and distinct medicinal properties, as well. Ayurvedic medicine, which originated in India, has used spices as healing implements for a plethora of diseases and disorders for over 5,000 years.

Originating from China, ginger is now a commonly found and used food element around the world, and has a long history in traditional/alternative medicine. It is high in a substance known as gingerol, which has powerful antioxidant and anti-inflammatory properties. Ginger is known to have positive effects for digestion, reducing nausea, and fighting ailments, such as the common cold and flu, just to name a few. Other positive effects are: minimising muscle pain and exercise-related muscle soreness, lowering blood sugar as well as potential heart disease issues, including those related to type-2 diabetes, reducing LDL cholesterol levels, and possibly offering anti-cancer properties. Ginger is also thought to improve brain function and offer some resistance and prevention to the onset of Alzheimer’s disease.

My personal experience has shown me that ginger is a highly effective, natural way to boost one’s immune system and provide greater resistance to the accumulation of disease-inducing toxins. This ultimately makes perfect sense, as the seat of the immune system lies in the digestive tract. Through the increased, happier digestion, which ginger enhances– hence, more effective absorption of nutrients – an increase in immune system activity is a superb by-product, thus reducing the risk of both bacterial and fungal infections, as well as excess residue as a result of poor digestion.

My travel schedule is extensive, and includes dozens of international flights each year. The internally circulating air in the plane can be a fertile hotbed for the germs, colds, and other volatile infectious elements, which various passengers inevitably and unknowingly (or not) carry with them and breathe into the unsuspecting lungs of their fellow travellers. I have been fortunate enough to not be stricken with the common ailments that befall many travellers. I chalk this up to the inclusion of ginger as a staple element of my nutritional regimen, and the increase to my immune system, which ginger provides. 

A small, relatively inexpensive segment of ginger root can be a tasty and worthwhile health companion. A few slices of ginger root in hot water can act as a cleansing, strengthening infusion. Ground, powdered, or fresh ginger added to rice or vegetable dishes add both enhanced flavour as well as a sprinkling of preventative medicine to any chosen meal. This natural and delicious addition to your health regimen may just become a flavour for which your taste buds, and the rest of your body, will be yearning.

Well-being starts with prevention, thus reducing the need for treatment. Ginger might just be one of the simplest, most positive medicines that you can offer your body.

    
The Tanshikar Working Organic Spice Farm

After leaving our accommodations on the river near Galgibag Beach (South Goa, India), we took the 35km road across the mountains and through the jungle to the Tanshikar Working Organic Spice Farm. This family-run plantation offers walking tours through the grounds, tree house accommodations, and organic food. Our guide, Guari Tanshikar, is the latest generation to live and raise a family here. The house and plantation have been in her husband’s family for more than six generations; they currently reside there with their two young daughters, as well as some of the family elders.

Indigenous spices, herbs, fruits, and nuts are left to grow in their natural habitat. No insecticides, pesticides, or artificial fertilizers are used; compost feeds the plants, and natural mulch maintains a consistent moisture bed. Growing, harvesting, and treatment are all carried out in accordance with natural cycles and traditional methods. Once ready, their products are sent out to regional markets, and are sold to broader markets through these community-based merchants. The Tanshikar plantation does not advertise their products – they rely solely on local distribution

Everything that is grown and produced at Tanshikar has delicious culinary value as well as intrinsic medicinal uses, including vanilla, chocolate, coffee, nutmeg, cinnamon, cardamom, black pepper, cloves, and cashew nuts, and more.

Nutmeg – aids in pain relief, sedative properties, and enhances liver and kidney detox.

Cinnamon – lowers blood sugar level, reduces heart disease risk factors, antioxidant & anti-inflammatory properties, offers beneficial effects in fighting neurodegenerative diseases and cancer.

Black Pepper – rich source of manganese, iron, potassium, vitamins C & K, and anti-inflammatory properties.

Cloves – antioxidant, antiseptic, anti-inflammatory, and local anaesthetic properties.

Cardamom – counteracts digestive problems, combats nausea, and enhances waste elimination through the kidneys.

The Tanshikar property is also a natural jungle home to monkeys, leopards, wild boar, king cobra, and a plethora of other insect species. The serenity of the property ensures that all of the natural flora and fauna are respected and allowed to exist in an entirely natural habitat.

As our visit draws to a close, our guide invites us to visit the inner courtyard of the family house. This is where the various spices are dried and stored. A bronze bowl containing a fragrant mixture of cloves, cinnamon, bay leaves, black pepper, mace from nutmeg, local chilli peppers, and a bit of turmeric root sits on a ledge, awaiting the grinding process that will soon produce the powder form of a masala spice mixture. This delicious preparation is like an efficient preventative visit to the local pharmacy or even hospital. The curative properties in this traditional, wholly natural mixture of spices allow elders and youngsters alike to ingest health with every bite of their gratifying, organic family meal.

Visit www.tanshikarspicefarm.com


    
The Health Benefits of Green Tea

I had the good fortune to return to Taiwan last week for a job, and to work with a local crew. In the all-encompassing bubble that remote television broadcast (my day job) tends to be, your immediate crew becomes like your family for the duration of the job. Every meal is shared and immediate contact is created, regardless of language barriers. My friend Brian Cheng, the local crew leader, also became our interpreter, especially at restaurants. He was curious about my vegan lifestyle choices, and diligently passed on my culinary requests to the locals - in restaurants, night markets, and the numerous street food stands that we encountered. 

Brian and I began to talk about food choices and health. He told me that there is a strong push in Taiwan toward making changes for healthier eating. I asked about how this affected his personal choices and if he had made any changes toward healthier habits. He confided that he had made a significant change - he started drinking green tea. I asked if he noticed a difference in anything. He stopped walking and looking me straight in the eye. Yes, he said. An unequivocal yes! 

Green tea has numerous proven health benefits. Firstly, t is loaded with polyphenols, like flavonoids and catechins, which function as powerful antioxidants. These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in aging and all sorts of diseases. One of the more powerful compounds in green tea is the antioxidant Epigallocatechin Gallate (EGCG), which is used to treat various diseases, and may be one of the main reasons green tea has such powerful medicinal properties.

Green tea contains more than just caffeine. It is also loaded with bioactive compounds that can have various beneficial effects on health. It also has the amino acid L-theanine, which is able to cross the blood-brain barrier. L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain. Studies show that caffeine and L-theanine can have synergistic effects. The combination of the two is particularly potent at improving brain function.

Cancer is caused by uncontrolled growth of cells. It is one of the world’s leading causes of death. It is well known that oxidative damage contributes to the development of cancer, and that antioxidants can have a protective effect. Green tea is an excellent source of powerful antioxidants, so it makes perfect sense that it could reduce the risk of cancer, which it appears to do (especially in prostate, colorectal, and breast cancer).

Some other benefits of green tea:

The bioactive compounds in green tea can also have various protective effects on neurons and may reduce the risk of both Alzheimer’s and Parkinson’s, the two most common neurodegenerative disorders.

The catechins in green tea may inhibit the growth of bacteria and some viruses. This can lower the risk of infections and lead to improvements in dental health, a lower risk of cavities, and reduced bad breath.

Green tea can improve insulin sensitivity and reduce blood sugar levels. It may also lower the risk of developing type II diabetes in the long term.

The antioxidant properties in green tea have also been shown to decrease LDL cholesterol, as well as protect the LDL particles from oxidation, thus reducing the risk of cardiovascular disease.

Green tea has been shown to boost the metabolic rate and increase fat burning in the short term,

The abundant availability of green tea in Taiwan makes Brian’s choice a logical one. Approximately 80% of the world’s green tea supply is produced and harvested in neighboring China. The accessibility in Taiwan of the leaves of this super food allows for easy maintenance and continuation of Brian’s new choice toward healthier living. The scientifically proven health properties that are present in green tea are abundant. The meaning for the individual, as Brian stated, is simply a case of feeling better.






    
Mango Reigns Supreme

During my recent travels in India, Taiwan, and China, I was again struck by the very basic way in which food is naturally considered as much more than a simple pleasure to the palate. Fruits and vegetables are recognised as an integral part of health and preventative medicine. The idea of food as medicine is that each bite of food has either positive or negative effects on the body. Nothing is neutral when it comes to nutrition. The beauty of nature is that much of this “medicine” is simply delicious.

From India through South-East Asia and China, the mango is considered the king of the fruits. It is sweet. It is delicious. It is an absolute treat for the taste buds. The mango is also a highly impactful ingredient toward a healthy, balanced, happy body. This delicious fruit is packed with numerous vitamins and minerals, as well as plenty of natural fibre. Mangoes are simply so tasty that many people forget that they have many health benefits.

Here are some of the surprising health benefits of mango:

Cancer protection. High level of antioxidants and enzymes, which help to protect against various forms of cancer, including prostate, breast, and colon cancers.

Lower cholesterol levels. High levels of fibre, pectin, and vitamin C help to lower LDL cholesterol levels.

Maintains alkaline balance in the body. The tartaric and malic acids that are found in mango help to maintain the body’s alkali reserve.

Mango promotes healthy sexual activity due to a high concentration of vitamin E.

Maintains healthy digestion. Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination. It is rich in pre-biotic dietary fiber, vitamins, and minerals.

Supports the immune system. Generous amounts of vitamins A & C are found in mangoes, along with 25 different types of carotenoids.

Concentration. A high level of glutamine acid helps with concentration and memory.

Whether mango is incorporated as a snack food on it’s own or as an element within a salad or meal, it carries a great potential to improve one’s overall wellbeing. The greatest way that an individual can look after his or her own level of health is to make nutritional choices that help to prevent the onset of illness. “The King of the Fruits” might just be the most delicious way to give oneself the upper hand when it comes to disease prevention, and an effective medicine toward general health.
    





    
Spirulina - The Goodness of the Green

While walking through my familiar neighbourhood on the Right Bank of Paris, I came across some “local producer” stands that were set up at the Marché des Enfants Rouges. One in particular caught my attention, as it stood out from the rest - at least in my eyes. The Guerin brothers, Dominique and Patrice, were selling their wares. Three years ago, they set up a new activity on their agriculture lands to the south of Paris. The Guerin brothers had started a production facility for locally grown spirulina. The nutritional goodness that is inherent to this plant-based protein source became a point of agricultural passion: offer healthy, non-processed alternatives to a traditional food supply chain.

Spilruline de Beauce (the region of production) is the Guerin’s newest activity. The desire and enthusiasm in creating locally grown, regional, nutritional “medicine” is evident when they speak of their relatively new endeavour. At the moment, they produce spirulina in tablet and powder form. This summer, they will be offering fresh spirulina products that will be available in local markets. Wellness and self-determinism of one’s health through plant-based preventative cures is the future of sustainable health care. The Guerin brothers provide a complete and healthy way to look after one’s health through prevention, so that treatment becomes more and more obsolete.

Spirulina, the most nutrient dense food on the planet, offers a plethora of goodness, including:

High levels of antioxidants that help to fight against destructive free radicals.

Concentrated amounts of essential vitamins and minerals, including B-group vitamins including B-12, vitamin E, and a multitude of necessary minerals.

Iron concentration levels higher than meat or lentils, which have long been considered among the highest of iron-containing foods.

Strong source of protein a​nd essential amino acids.

Calcium – 26 times higher concentration than milk.

Source of GLA (gamma linolenic acid), a strong anti-inflammatory.

Helps to balance blood sugar levels.

Elimination of heavy metals in the body. These substances bind with spirulina, and are thus more easily extracted from the body’s tissues.

Increases fat burning during exercise, strengthens endurance, and decreases muscle damage from exercise.

Detoxifies and reinforces the immune system due high levels of chlorophyll.

Plant-based preventative health alternatives, such as spirulina, are gathering natural momentum as modern society becomes more quickly paced, demanding, and competitive. Traditional health care is becoming increasingly expensive and complex, and today’s fast-food culture is drawing individuals further and further away from healthy lifestyle choices. The growing popularity of plant-based nutritional choices is one that is in direct reaction to current mainstream behaviour. When habitual actions do not offer a sustainable solution, then change becomes inevitable.

Dominique and Patrice Guerin have recognised the need for nutritional, health-promoting alternatives. They are personally present at farmers markets in and around the Paris area, and speak freely and passionately about the incredible health benefits that their growing activity offers. Patterns are difficult to change, but these brothers are passionate and insistent in offering their personal contribution toward a more widespread acknowledgement of a need for sustainable alternatives.

    
The Springtime of Asparagus

Winter in the Northwest state of Washington can be wet to say the least; any signs of Spring weather are welcomed with some palpable feelings of relief and anticipation for the warmer, sunnier days ahead. As a regular visitor to the consistently lush agricultural valleys in the Seattle area, I have had the opportunity to witness the changing of the seasons through the fruits and vegetables that arrive, from across the state, in local markets throughout the year. One of the distinct identifiers of the arrival of Spring is the presence of the delicious, colourful stalks of asparagus that adorn the market crates. These richly nutritious vegetables are yet another reminder of the joy and importance of eating seasonal produce.

Asparagus offers a multiplicity of health benefits to help us maintain a natural balance of nutrients and ward off illness and disease caused by inflammation. Here are some of the benefits of this unique vegetable:

Asparagus is loaded with nutrients: It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium (a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells).

Asparagus can help fight cancer: This herbaceous plant—along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. Eating asparagus may help to protect against and fight certain forms of cancer (bone, breast, colon, larynx and lung cancers, amongst others).

Asparagus is packed with anti-oxidants, which help to neutralize cell-damaging free radicals, thus helping to slow the ageing process.

Asparagus contains high levels of folate. Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12 to help prevent cognitive impairment.  Folate may also help ward off depression by preventing an excess of homocysteine from forming in the body; this substance can block blood and other nutrients from reaching the brain. Excess homocysteine also interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood but also sleep and appetite.

Osteoporosis prevention can also be linked to consumption of asparagus. Poor vitamin K intake is linked with a higher risk of bone fracture. Just one cup of asparagus provides 70 percent of the recommended daily allowance of vitamin K.

Consuming an adequate amount of vitamin K plays a role in bone health by improving calcium absorption and reducing urinary excretion of calcium. The iron in asparagus also helps maintain the strength and elasticity of bones and joints.

Asparagus is high in both fiber and water content, this helps to prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

As the traditionally heavy skies of the Northwest begin to give way to more sunshine and deeper hues of blue, so does the fertile ground of the Seattle area valleys offer the first yield of springtime produce. Asparagus announces a culinary changing of seasons. The variety of micronutrients (vitamins and minerals) that is available through the consumption of asparagus can help to reduce inflammation, maintain healthy digestion, and increase the production of crucial hormones that help to keep us in a healthy, rested, positive frame of mind. Check the local markets near you for bundles of these beautiful, unique vegetables, adorned with a sign that might read: “Spring is Here”.

  
    
Free Radicals, Antioxidants, and Blueberries

Through my many years of work in the sports television industry, I have had the privilege to frequent numerous endurance-type athletes. From marathon runners to Tour de France cyclists to the world’s highest level of professional tennis players, these athletes all share some common attributes. These traits include discipline, drive, determination, talent, and training – hours and hours of training. All of these athletes also share the ability to push their bodies to their absolute limits, sometimes even beyond. In order to attain and sustain performance, it is essential for these individuals to be carefully observant as to their physical and mental states. Maintaining healthy equilibrium is crucial.

The human body operates on an intricate and varied set of operational structures. Action and reaction combine to attain an optimal state of homeostasis, or internal balance. One such relationship is that between free radicals and antioxidants; one is damaging to the body (free radicals) while one is reparative and preventive (antioxidants), and they are both necessary for optimal health.

Free radicals are associated with the body’s essential ability to turn air and food into energy, and are also a crucial part of the immune system. They are, however, also associated to human disease, including cancer, atherosclerosis, Alzheimer’s disease, Parkinson’s disease, and general aging (sometimes graceful, sometimes not), somewhat like rust on inanimate objects. Free radicals can be generated for a number of reasons - including environmental and emotional stress, poor dietary choices and practices, medicines, pesticides, and exercise. The overabundance of free radicals is known as oxidative stress.

Exercise creates free radicals. The human body then in turn produces antioxidants, which help to neutralise these damaging substances. This is a good and necessary process, as it allows the body’s defences to become stronger and more resilient, thus resisting further damaging agents. This is an example of self-regulation and homeostasis. Speaking only of exercise, this is the case for the average person.

Excessive exercise can create an overabundance of free radicals, which means that the natural antioxidants produced by the body are simply outnumbered. This is the scenario when inflammation and ensuing disease are able to find a foothold within the body due to oxidative stress. It is then necessary to bring on some antioxidant reinforcements to help control and neutralise the prospering free radicals. These reinforcements can be found in dietary supplements, or, more naturally and simply, through nutritional choices. Many professional or endurance athletes find themselves in this category. These athletes must compensate the physical strain of competition and training, and the resulting depletion of resources (oxidative stress), by augmenting their intake of antioxidant foods.

Inflammation damages cells and is at the root of most diseases. While avoiding certain foods (sugar, wheat, processed foods, meats, amongst others) can help to avoid inflammation, consuming antioxidant rich foods can also help to curb and actively reduce inflammation. The list of antioxidant foods is long and varied, and is topped by the blueberry. This nutrient dense, low caloric food contains reservatrol, gallic acid, lutein, zeaxanthin, vitamins K and C, manganese, and fibre.

The antioxidants present in blueberries carry many properties to improve overall health. These include:

Combat aging – Blueberries reduce DNA damage, and they help to reverse damage caused by toxins that provoke the creation of free radicals.

Boost the brain – Due to high amounts of phenols, particularly gallic acid, blueberries are known as “neuro-protective agents.” This means that they can literally protect our brains from degeneration, neurotoxicity, and oxidative stress.

Fight cancer – Gallic acid rich foods, like blueberries, have been shown to actively fight and kill cancer cells without harming other healthy cells.

Support digestion - Being a natural source of soluble and insoluble fiber, blueberries can help regulate the gastrointestinal track. Blueberries also have probiotic properties.

Promote heart health – Blueberries have also been shown to lower LDL cholesterol levels naturally, and raise HDL cholesterol levels and lower blood pressure naturally.

Professional athletes expend a tremendous amount of physical and mental energy to reach their full performance potential. Competition and repetitive training can push an athlete’s body beyond its natural threshold of resistance. The best strategy to combat the flood of ensuing free radicals is to increase the quantity of neutralising antioxidants. A simple trip to the food pharmacy for some fresh, organic blueberries is a definitive step toward decreased inflammation, stronger health, and, ultimately, increased performance.
    
A Morning with Ben

Ben Asamami is a chef from Ghana. His restaurant 222 Veggie Vegan in West London is a rare light of humanity amidst the plethora of restaurants in the neighbourhood. An entirely plant-based selection of meals is varied and even includes a few exquisite raw food options. From salads to vegan roasts to raw pumpkin noodles with grated coconut, Ben’s creations are entirely home made and are exactly that… Creations.

After a few delicious meals at 222, we asked Ben about the possibility of having some vegan cooking lessons. His response was easy and generous. He invited us to come back the following Monday for a few minutes with him in the kitchen.

We arrived, as arranged, the following Monday, just as he and the staff were setting up the lunch buffet. The small restaurant soon began to fill up with an eager lunch crowd. Once everything was in place, he invited us to join him back in the kitchen. With little room available for a chat, Ben nonetheless kept a clear working space for the three of us. He then directly asked us what it was that we wanted to learn? What specific questions did we have? What did we want to know?

We said that we had found the avocado soup and the pumpkin noodle dish to be our favourites over the past week. Ben proceeded to show us – step by step – how to proceed with the confection of the sauce for the pumpkin noodles, and the simple ingredients that make up the creamy soup. He explained that recipes are merely what you want to taste. Each person writes his own recipe every time he cooks, depending upon mood, available spices and ingredients, and taste. Nothing is ever exactly the same twice – neither in life nor in the kitchen.

Ben was trained as a traditional chef, but chose to follow his desire to cook and prepare food according to his own beliefs and convictions. As a vegan for over 40 years, Ben decided to put his talent to work for the well being of others. He explained that he has had various offers to work as a personal chef for some celebrity vegans in London and Los Angeles. “Cooking for one person every day would be boring,” Ben said.

Ben also explained the vision that he has with regard to his food. The choices that he provides in his restaurant are affordable and accessible to all. The purpose of this restaurant, and this man, is to bring nutritional health to people, regardless of status or wealth. “Positive choices that can affect the health and well being of all. That is what’s really important.” Ben speaks with the humility and generosity of one who has walked the earth for many lives and many miles. His wisdom is available to all and comes in the form of innovative, mouth-watering creations from his kitchen.