RODALE NEWS, EMMAUS, PA—Lots of us can't imagine starting our day, let alone our week, without a steaming hot cup of joe. But have you thought about taking advantage of its rich, complex flavor while cooking and baking? Recipes with coffee in them prove that the favored bean makes a great added ingredient to baked goods, meat dishes, and of course, desserts. Adding some coffee to these diverse dishes does more than wake up the taste, since there's mounting evidence that the antioxidant-rich brew is loaded with health benefits. A study in the American Journal of Clinical Nutrition found that consuming two to three cups of caffeinated beverages daily, including coffee, can lower your risk of dying from heart disease by at least 31 percent. And Brooklyn College researchers found that men who consumed four cups of caffeinated coffee a day had a 53 percent lower risk of dying of heart disease than those who did not drink it. Experts aren't sure if it's the caffeine or the antioxidants in coffee (or a combination of the two) providing these cardiovascular benefits. Additionally, a study published in the International Journal of Cancer found that coffee may lower your chances of developing colon cancer.
And there's more disease-fighting news on the java front. Regular coffee drinkers may also be less prone to developing diabetes, according to several studies. A Harvard University study found that drinking five cups of coffee daily cuts the risk of developing diabetes in half. Scientists suspect that minerals and compounds in coffee might increase the sensitivity of insulin receptors and assist the body in efficiently processing blood sugar. Also, Harvard researchers found that men who drink four cups of caffeinated coffee daily are 50 percent as likely to develop Parkinson's disease as those who don't consume the beverage. They believe that's because caffeine keeps dopamine, a brain chemical, active in the body. Future research is needed to tease out the reasons behind the data. But it's good news if you're a java fan.
The next time you restock your home coffee supply, look for shade-grown coffee (coffee grown without cutting down rainforest vegetation). Shade canopies are habitats for birds, who serve as natural pest controllers for the coffee crop. That's one reason that shade-grown coffee isn't doused with harmful pesticides. On full-sun coffee plantations, a highly toxic chemical called endosulfan is used; the chemical has been banned in the E.U. and other countries (though not the U.S.), but is still allowed in many coffee-producing nations. Another plus of shade-grown coffee: It has higher antioxidant levels. A study done at the University of Scranton found that organic and shade-grown blends had about 15 percent higher levels of antioxidants than regular coffees.
Although there is no official certification for shade-grown coffee, the way there is for organic coffee or Fair Trade Certified coffee, the Smithsonian Migratory Bird Center has developed a Bird Friendly seal, which guarantees that the coffee was grown organically and under shade canopies. There's also the Rainforest Alliance's certification, which applies to coffee grown under protective rain-forest canopies without hazardous pesticides like endosulfan (though some pesticide use is allowed). Other seals to look for? USDA Organic, a certification that means the coffee is grown without the use of synthetic pesticides. Equal Exchange certification indicates that workers have been treated and paid fairly and that sustainable farming practices are in place.
As for using coffee in your cooking, one to two tablespoons of coffee add a flavor boost to any chocolate cake, cookie, brownie, or sauce recipe. Coffee also adds a deep, rich quality to stews, chilis, and beans—experiment to see how much you like. And you can stick with decaf if you don't want your kids to end up wired after the meal. The Rodale Recipe Finder's got you covered, with great coffee recipes for breakfast, lunchtime, and even dinner. Give a few of them a try this week! We probably don't need to twist your arm to try these delicious dessert ideas.
#1: Cocoa-Espresso Waffles. Whether you favor waffles, coffee cake, or cinnamon buns, there's a coffee-containing breakfast treat that will go great alongside your morning mug of java.
#2: Milwaukee Pumpernickel Bread. Try baking a hearty bread accented by the richness of coffee or espresso. Other options? Maple Oatmeal Bread and Surprise Honey-Wheat Rolls, which also contain a hint of unsweetened cocoa.
#3: Bourbon Baked Beans. One good bean deserves another. Coffee's the surprise ingredient in these bourbon-spiked baked beans. For another tangy-sweet option, try this Triple-Bean Bake.
#4: Chuck Wagon Barbecued-Beef Sandwiches. Coffee adds depth to meaty entrées like barbecue, Chipotle Beef Stew, and Bronzed London Broil.
#5: Tiramisu. Espresso is a vital and appropriate ingredient in this classic Italian dessert. Espresso lovers have to try these
Double Espresso Brownies. Or try these grown-up ice cream sundaes: Chocolate Ice Milk Sundaes are made with homemade ice milk and mocha sauce, while these easy parfaits are made in just 5 minutes with crumbled biscotti and frozen yogurt. For a fruity-yet-decadent option, make Chocolate-Covered Pears with Espresso Sauce.