Food Bytes: Our Thoughts on Food for Taste and Health
Anti-Inflammatory Foods
The Short Course
Over the last few years there has been a lot of attention turned to the idea of inflammation in the body, what it is, what problems it can cause, and how to minimize/remove it from the body.
Inflammation is not in and of itself, bad. The purpose of inflammation in the body under normal circumstances is to increase blood flow to injured tissues, immobilize the area and protect it as much as possible while the body repairs itself as quickly as possible. For example, you stub your toe on a chair, your toe swells up a little bit, feels “hot” and it hurts for a few hours until the tissues that were damaged by the impact to them are repaired, the inflammation goes away, the fluid re-balances and reduces in the tissue, job done. However, what if the inflammation doesn't go away? What happens if you do not induce any physical trauma to your tissues, but something causes them to swell up and become irritated? This means that you are going hurt, maybe not a lot, maybe not constantly, but you are going to experience more pain in your body than someone who doesn't have the swollen irritated tissues. This is very uncomfortable if nothing else, and often has other unpleasant, and potentially life-threatening consequences.
Because of this a lot of people took the idea of “You Are What You Eat” and studied the effects of what a person consumes on the levels of inflammation in their body. These very smart people discovered that there are some things that reduce inflammation and make the person with feel better, and there are also quite a lot of things that increase inflammation and make the person feel worse. However, while there are common denominators in the foods themselves, the amount of improvement an individual person sees, how long it takes to see improvement, and how strict that person has to be to maintain that improvement varies from person to person. The general consensus is that a minimum of about 3 weeks on a strict anti-inflammatory diet is necessary to see improvement, and it may take as long as 6 months to reduce the inflammation levels to make the person really feel decent depending on the amount of inflammation, the person's age, body chemistry, weight, and other environmental factors.
Here is a list of some of the best Inflammation Reducing Foods a person can eat.
- Dark Green Leafy Vegetables
- Mushrooms
- Onions and Garlic
- Berries
- Citrus Fruits
- Legumes(beans, lentils, etc)
- Raw Organic Nuts
Published 10-28-2013
Hot Dang!
The World of Chile Peppers
We sometimes like to pick a specific ingredient for our articles here in Food Bytes, and this week we have selected chile peppers. It's getting colder in our patch of the world and we like to “feel the burn” a little bit when the weather turns cold.
There are many different varieties of chile peppers grown in the world, and about 5 specific botanical types. Chiles play a major part in Central and South American cuisines, and have been adopted into Asian cuisines in India, China, Korea, Thailand, Vietnam, Laos, the Philippines, Malaysia, and of course the Middle East. Chiles are also used in Portuguese, Italian, Spanish, Hungarian, Balkan, and Greek cuisines.
Chiles have been consumed by human beings for approximately 7000 years, and were one of the first documented domesticated crops. However, chiles are only indigenous to the Americas and were introduced to Asia via Portuguese and Spanish traders who ran the spice routes from the late 1500th century onwards. Chiles in Europe were adopted as a cheaper alternative to black and white peppercorns which was so valuable during that period in European history that it was sometimes used as legal tender. Chiles provided similar pleasant heat in food, but were easier to grow and cheaper to produce.
Chiles get their heat from the compound of Capsaicin and several similar Capsaicinoid chemicals which stimulate the receptors in the mouth that register temperature “heat”, and when these receptors are stimulated they register a burning sensation in the mouth. Also, breathing vaporized chile juice will bring those capsaicinoid chemicals into contact with the sensitive mucus membranes of the nose, trachea, bronchi, and eyes. This causes those tissues to become irritated which makes you cough, choke, and sneeze, and your eyes to tear up. Red chiles are ripe chilies, however they can be eaten at any stage of green, yellow, or orange. Green, yellow, and orange chiles are immature chiles and tend to be hotter than fully ripe red chilies. Smaller sized chiles also tend to be hotter than larger ones.
Every chile pepper has a different heat level that is measured either on the Scoville Heat Scale, or more modernly with liquid chromatography which directly measure the amount of capsaicinoids in the pepper. Bell peppers are described on the Scoville scale as “having no discernible heat”, they go up from there. Cubanelles, Banana, and Peperonchinis have between 100 and 900 Scoville units, then Anaheims, Poblanos, and Pappadew peppers with between 1000 and 2500 units. Jalapeno and Hungarian Wax peppers are next with between 3500 and 8000 units. Things start to get a little warm with Serranos, which weight in at about 18,000 units, followed by Tabasco Peppers at around 40,000 units, Thai Bird chiles at 60,000 units, Habaneros are about 100,000 units, and the hottest pepper on record is the Trinidad Moruga Scorpian with between 1.5 and 2 million Scoville units. Chile heat levels also vary with their growing conditions, how hot the weather was, how much rain they got, and how fresh the peppers are when you eat them.
Most people prefer something between a Pappadew Pepper and a Serrano for heat level, though if you grew up eating spicy food, such as a Hispanic, Thai, or Middle-Eastern person does you will likely have quite a high tolerance for chile's heat.
Also, you should be aware that if you are not used to handling chile peppers that you should wear several layers of latex gloves if you will be handling them for a prolonged period(more than 3-4 minutes, or will come into contact with the juice, ribs, or seeds of the pepper. Wash your hands thoroughly after you remove your gloves, and refrain from touching any bare skin while handling chiles and before washing your hands, particularly your eyes. Also, for very hot chilies(habaneros, etc) we do recommend that you wear gasket sealed safety glasses, such as clear swimming goggles to protect your eyes, and clear the area you'll be working in of pet and child-traffic for safety's sake. If you like the flavor of chiles but you can't take the heat, about 85% of the heat of the pepper is in the ribs and seeds, if you choose a mild pepper and remove the ribs, seeds, and inner membranes you will have all the flavor, without having to drink a gallon of beer to stop your mouth from ending up in a conflagration post-supper-time.
Note: Drinking milk, eating bread, etc does not kill the flames. Swirling vodka, rum, or other liquor in your mouth and then spitting it out after eating spicy food will do quite a bit tame the flames, drinking a moderate alcohol content beer with your spicy meal will also help to keep the heat under control. Capsaicin is insoluble in water, but it is soluble in alcohol. That being said, drink responsibly.
Here are a few of our favorite flavors to blend with chilies that we hope you'll want to experiment with a little bit. Also, if you never eaten, or made, real Mexican Mole(the sauce, not the small lawn burrowing rodent), you Should.
- Sweet Potatoes: Great with chilies, particularly red chiles, and smoked chiles like Chipotles.
- Beans: Anything with beans in it is good with chiles. Soup, fritters, stew, curry, you name it.
- Tofu: Marinate tofu with a chile paste(chiles, lime juice, garlic, soy sauce) and then either eat it raw, or saute it up, and you've got yourself a winner. No one will even know it's tofu.
- Melons: Sounds weird, but melon and chiles are a very good combination in summer. Make melon gazpacho and add half a Fresno pepper to the marinating base. Also, chile-melon sorbet is quite tasty.
- Eggplant: Curry, enough said.
Published 10-21-2013
Using The Whole Thing
Thoughts on Not Wasting Any of an Ingredient
Hello Everyone!
Chef Jillian here, as a chef I can tell you that I am probably unhealthily obsessed with making sure that I use every last bit of whatever I bring into my kitchen, whether I'm cooking at home, or as part of my job. Chefs are very concerned with this aspect of cooking and I would like to share with you three of my best tips and tricks for avoiding waste in the kitchen, and helping to keep yourself well within your kitchen budget.
First off, when you're looking to use the whole thing, the first thing you need to identify is what ingredients give you the highest yield ratio. Every ingredient that is used has a certain amount of “trim” attached to it.
This is where people get to thinking that processed foods are a better deal because “you can use it all”, this is really not so. Not that you can't use all of the item, but because the item has had its price inflated to deal with the manufacturer's “trim” costs, not to mention the extra costs associated with packaging, specialized equipment necessary for production, etc. For what you get buying fresh, whole things is always a better deal in terms of cost per useable weight, and also in terms of health, nutrition, and taste. Not to mention the fact that processed, pre-seasoned/cooked things have extremely limited application compared with their whole, fresh counter-parts.
So, after having established that it is better to buy whole, fresh things, you, as the buyer need to know that not every item yields the same percentage of edible ingredient. Let's take Onions and Artichokes for example. Onions have a very high yield, they have a solid structure and you need only remove the dry outer skin, the root, and any remaining top to use the item. The typical yield ratio is about 9:1(90% useable, 10% trim.) If we look at an artichoke, we have to remove the stem, about half of the leaves, and the inner “choke”; that works out to be about 50% to 60% of the weight/volume of the artichoke goes in the bin, and you can't use the trim for anything other than compost either. So, the artichoke ends up with a 5 to 6:5 to 4(50 to 60% useable to 50 to 40% trim). Not nearly as good at the onion's yield ratio.
What all that leads us to conclude is; if you want to save money and avoid wastage in the kitchen you want to pick items that have the highest yield ratio possible. This means, purchase root vegetables, greens, alliums(onions, garlic, shallot, leek), eggplants, summer squashes, cucumbers, large stone fruits, apples, pears, and grapes as the bulk of your produce buys, and fill in the gaps with season items that have a less advantageous yield ratio(artichokes, melons, pineapple, citrus, avocado, corn, etc)
The second place where I typically see a lot of wastage in a kitchen is; Things Going Bad.
This has a simple solution: Buy Less and Shop More Often.
Set yourself a $20 budget and shop 3 to 5 times a week. Do not spend all of your $20, more than one of those times. Yes, it is that easy. Remember, sometimes a deal is not a deal. If you're not going to use it before it goes bad, I don't care HOW good a deal it is. If you buy a 20 lb bag of oranges and you only eat 3 lbs of them before the bag goes bad, your yield ratio just went down the toilet even if you only paid $5 for the bag.
The last piece of advice I have for you to avoid waste in your kitchen is based around how you plan your meals.
I see a lot of people buying ingredients for 3-4 individual dishes that have minimal common ingredients. This leads to more wastage in your kitchen because you have to buy all separate things, plus staple ingredients. When you are planning your menus and doing your shopping, choose dissimilar seasoned dishes for variety, but have the base ingredients be at least 50% overlapping, and preferably 70%-80%. For example: Make bean soup with white beans, onions, celery and garlic one night, make winter squash bake with onions, celery, and a white sauce the next night, and make mushroom and white bean cassoulet the third night.
Let's break it down: All of those dishes have onions and celery in them. 2 of them have garlic, white beans and vegetable stock. Common ingredients, which if bought in appropriate amounts will get used up very quickly, white beans don't go bad very quickly, and mushrooms and winter squash can be bought in such a wide range of quantities that you will have no trouble getting appropriate amounts. No waste, except for trim.
I hope you find this information helpful, and useful in your kitchen, it has saved me a lot of money, given me better, fresher food for myself and my friends and family, and served me well professionally for many years. Bon Appetit and Happy Cooking!
Published 10-14-2013
The Most Healthful Foods of Fall
If you have recently entered into a Plant-Based Life-Style you may find yourself more than typically saddened to see the tail-end of Summer. While Summer does take many of our favorite things with it when it leaves, in terms of produce and edibles, if you are willing to look a little bit, and cook a little bit, you will find that the breach is amply filled by Autumn's bounty.
To help get you pointed in the right direction if you're a bit of a novice(or simply looking for some different ideas), we have compiled a list of some of the most healthful(and delicious) items from the Fall pantry that you can eat as well as some of our favorite ways to eat them. Happy Cooking and Bon Appetit!
- Winter Greens[Kale, Collard Greens, Cabbages, etc]: The powerhouses of the nutritional world, these vegetables at things we should all eat a great deal of all of the time, but we find them to be particularly tasty during the Fall months because lower night time temperatures remove a great deal of the bitterness associated with them, and also makes them more tender. Saute with onions and mushrooms and season with hot pepper flakes and rice vinegar. Blanch whole leaves lightly and fill with steamed, shredded, or roasted root vegetables mixed with more finely shredded greens, drizzle of balsamic vinegar over the whole thing for a very tasty lunch. Make a light vegetable stock based sauce, saute a big mess of greens, place in a baking pan, pour sauce over greens, top with caramelized onions and bake au gratin style. Remove the central ribs, wash and tear the greens into small pieces, rub to tenderize and mix with shredded root vegetables for a delicious raw salad.
- Brussels Sprouts: These tasty little greens taste very much like young cabbage, with a pleasantly interesting texture. Roast 'em whole with a little balsamic vinegar and coarse salt for something truly delicious results. Cut them in half and blanch them for about 3 minutes, season lightly with lime, or lemon juice and serve. Or slice them very thinly and toss with a soy-lime-chile pepper dressing for a great Asian style slaw. Slice and saute with garlic, lemongrass, or cumin seed for tasty main dish sautes, or side-dishes.
- Onions: One our favorite vegetables, we like to eat onions as the main ingredient in different dishes because they are so much more than just "seasoning". Onions have many variations, roast them whole and eat them with wine, malt, or balsamic vinegar. Slice them and saute with cabbage, shredded winter greens, root vegetables, or mushrooms; the variations are endless. Season onions with vinegar, herbs, Indian or Asian spices, or in the German style with allspice, apples, juniper berries, or caraway seed. Simmer in wine, vegetable broth, or mushroom stock for a delicious simple soup, add a little wild rice, rye or buckwheat groats, or whole barley for a heartier variation. Sliced blacked onions are always a hit, if you're in a hurry.
- Mushrooms: We love mushrooms almost as much as we love onions. While they are available all year 'round we find ourselves gravitating to them in the Fall and Winter months especially. There are many varieties to choose from, each with their own flavor and textures. We like roasting, sauteing, and grilling for our cooking methods of choice in most cases. However, we also enjoy mushroom soups, stews, and braises. Some mushrooms are tasty raw, but many benefit from cooking, such as the Oyster variety, as does pretty much any kind of trumpet mushroom. Season mushrooms with herbs mainly, though they can be curried or spiced in some cases, particularly when in soups or stews. Mushrooms, beans, and onions are all excellent together in pretty much any type and combination.
- Rutabagas(swedes): These maligned root vegetables pack a few more calories than a lot of other root vegetables, but they make up for it by having quite as strong flavor so you don't really want to eat them in huge amounts. They also have relatively high amounts of fiber, and very high amounts of potassium and other minerals. We prefer our rutabagas roasted, or blanched and then sauteed with fruits, particularly apples, quince, pears, or some dried fruits plumped in water, or the booze of your choice. You can also peel and slice them thinly, layer with sauteed onions and mushrooms, pour a non-dairy white sauce over them and bake for a tasty casserole.
- Beets: We love beets as we have stated prior articles. Our favorite way is roasted, then we just peel and eat them plain. If the beets are good you don't need to do anything to them. However, if you want to change things up a bit, add lavender flowers, sage, thyme, rosemary, cardamom pods, star anise, mace, or cloves to your roasting beets(only one type of spice per pan, generally). Toss roasted or steamed beets with orange juice/zest, balsamic, sherry, or malt vinegar, add a few toasted walnuts, almonds, or pinenuts for an interesting little crunch. Beets also go well with mustard, tarragon, and pretty much any type of Winter Greens.
- Parsnips: This homey old-fashioned vegetable is one of our favorite Fall vegetables, do not buy these in the Summer; they are not good. Purchase only between mid-September and late March. We like ours roasted, or braised in mushroom stock with lots of sauteed oyster mushrooms. Cut in cubes, blanched, and sauteed with shallots or garlic and dried thyme is another way we like them. Parsnip mash, soup, or baked with non-dairy white sauce are all excellent options. You can also grate them and marinate them in a tangy sort of dressing for an interesting raw salad.
- Sweet Potatoes: We're big fans of the knobby old sweet potato, these are definitely winter vegetables and should be purchased during the same time period of the year as parsnips. Roast them whole, make soup, add to stews, curries, braises. Shred and make into fritters, or make baked hash with lots of garlic, shredded cabbage, and vinegar. They are agreeable with almost any type of seasoning, or indeed none at all, they aren't always the best with mushrooms so have a care when pairing with fungi. Note: If you are watching your weight don't eat too many of these; they are quite high in calories though they do have a good bit of fiber and potassium so they are not wholly off limits.
- Winter Squash: The early-bird sweet potato, that's what winter squashes are to us. We like butternut and hubbard the best, with pumpkins, sweet dumpling, acorn, and turk's cap(turban) coming in close second. We like our squashes roasted, baked with, or without a stuffing, mashed, made into soups, or shredded and added to a stew to flavor and thicken it. They also make great stuffings, fritters, hash, and curries. Don't buy winter squash between the months of April and August, they are old and don't taste that great.
- Lentils and Beans: These all-year-round items are at their best during Autumn time, when the new crop is harvested. There are tons of different varieties of these nutritious legumes, each with their own distinct flavor and texture. Check out the bulk food section in your local specialty market and purchase a few different types in small amounts to experiment with. Don't be afraid of unusual colors, shapes, or sizes; the funkier the better. Remember, lentils do not require soaking and cook within 15 to 25 minutes depending upon type and age. It is not necessary to soak dried beans, but they will take 30 to 60 minutes longer to cook, and don't add salt until the last 40 to 15 minutes of cooking or the skins will be tough and leathery. Also, be sure to use sufficient cooking liquid in your dried bean recipes, if you don't you will end up with a pan of bird-shot. Our favorite options for beans are, soups, stews, braises, and bean dips/sandwich fillings. For leftover beans; saute with aromatics and additional vegetables of your choice. For Lentils, 1 word: Curry. We also like lentil salads, stew, soup, and lentil bakes layered in with vegetables, greens, and a tasty sauce of some kind. Don't over-cook lentils, it makes them pasty and nasty.
Published 10-07-2013
Nut Season!
While we see nuts in the grocery store all year around, shelled in the bulk bins, raw in little packets in the baking isle, or roasted in cans with assorted seasonings, salt, etc. Nuts are common items in the options for modern foodstuffs.
However, as with every other plant-based food we eat and enjoy, nuts have their time and season as well. From October to December in many stores and markets across the land there are big bulk bins of nuts in shells to be found. Dusty golden walnuts in their hard veined shells, smooth oval grey-brown "paper-shell" pecans, little round hazelnuts(a.k.a. Filberts) that look like over-sized BB's, the heavy triangular Brazil nuts with the dark brown-black shells, golden tear-drops of whole almonds with their smooth cork-like texture. These are the most common options to be found fresh and delicious as one of the last harvests of the year.
Nut-picking was a traditional aspect of village and country life in Europe, and in the wooded areas of the United States about 100 or so years ago, and in some areas it still is. Nut orchards are slow to be established, because many nut trees are of the deciduous hard-wood varieties that may take between 25-30 years(walnuts and hickories) and 100 years(American and European chestnuts) to reach the maturity necessary to produce nuts, which makes them a tough crop to propagate in a cost-time-effective way for the grower. Historically, rather than plant nut trees, people would rely on trees already growing in the general area for any nuts they might produce, though a person might plant some nut trees when they moved into an area if they were planning on being in that area for a good portion of their life, or if they supposed that their children would be in that area in the future.
We love nuts of all kinds, and we particularly advocate purchasing nuts in moderately large amounts in their shells when they are available and using those nuts throughout the year. Not that the shelled nuts are not good, but nuts that are in their shells have a natural barrier to becoming stale, oxidizing losing some of their nutrients, and going rancid. Once you remove that heavy shell, the nut loses its freshness very quickly, comparatively even with the best handling and storage practices possible. Also, you have no way of knowing what shelled nuts have come into contact with after they came out of their shells, and in many cases producers are not required to tell you how they handle their nuts on the labels. The nuts may have been sprayed with preservatives, steam treated/pasteurized to avoid sprouting, or just come into contact with bacteria/viruses floating around in the air or passed on by the workers in the processing facilities. Buying nuts in shells is not a guarantee that you won't have any contact with these issues, but the likelihood of having problems because of them is considerably lowered. Also, nuts fresh cracked from shells taste A LOT better and have a much more pleasingly crisp texture than commercially shelled, old-crop nuts.
While we are the first to say that nuts taste wonderful and are excellent sources of high quality vegan-friendly fats, people have been handed a nasty bit of goods by marketing people when they were told that nuts are “a good source of fiber” or “a good source of protein”. While nuts do contain protein and fiber, they don't contain very much per serving, particularly when compared to other things. Also, what they do contain is blanketed in huge(for a plant food) amounts of fat. Meaning that nuts are extremely high in calories, and eating nuts for their protein and fiber content is like eating dairy products for calcium; it is there; but not enough nutrients on the "Per Calorie" scale to justify the amount of calories that come along with it to say that it's “high” in either of those two items. If you want to eat fiber; Eat Greens. If you want to eat protein; eat non-GMO Soy, Broccoli, or Legumes; but don't think you're getting your fiber, or protein, by eating nuts. What you're eating is; Fat.
Don't get us wrong, raw organic nuts are good for you, but if the average person eats more than about 1 ounce per day they WILL gain weight. An ounce of raw nuts equals about 200 calories. That's about 18 almonds, 12 Brazil nuts, or 20 walnut halves. That's a lot of calories for not very much volume, so have a care, is all we're saying. Be mindful, don't just sit down on the couch and eat half a pound of honey-roasted almonds and think that that's okay because they're nuts and nuts are "healthy", so it's fine.
Nuts that have been roasted, processed, glazed, or seasoned tend to lose a lot of their nutritional value because they have been doused in sugar, additional and unnecessary fat, tossed with huge amounts of salt, or other unhealthful items. Raw unseasoned organic nuts are healthful, Planter's Honey-Roasted Peanuts, or Roasted Salted Almonds are more than a little bit less so. It is of course your call, but be aware. Also, processed nuts are generally a good deal more expensive, than raw unseasoned nuts; even the organic ones.
If you want good nuts, buy Un-Shelled, Fresh, Organic(where possible) Nuts. Eat them raw mixed with garden salads, with your morning meal, or ground into a fresh raw nut-butter. Limit your consumption to very small amounts of an ounce or so per day, if you're very active, or your feeding young children give them 2-3 ounces because they need the fat/calories. Bon Appetit!
Published 09-30-2013
The Best of Autumn's Edibles
A lot of people think that when August is over, gardens just slam the portcullis down on further production and we all just have to wait until next June to get anything more out of them. Fortunately, this is a misconception that we are happy to de-bunk. Autumnal gardens produce a great many delicious foodstuffs, and indeed some of our favorite ingredients are not even ready until September, or early October. Here is a list of a few of the best things the Autumn garden has to offer in order of their appearance, along with some of our favorite things to do with them.
- Eggplants: There are tons of different kinds of eggplants grown around the world. Their season begins in late Summer(late August) and continues until the first frost generally. We like the long Japanese, Indonesian, and Chinese varieties, though the Italian globe style are better for stuffing, etc. Choose specimens with firm flesh, tight skin, and a delicate clean vegetable odor. We like them stuffed, roasted, braised, and curried. They take most types of spices well, if texture is an issue for you, we suggest dry-heat cooking methods such as roasting to combat “sliminess”.
- Apples(sweet): Apples are one of our favorite fruits, and their advent in our local green market is cause for rejoicing in the land. Sweet apples ripen earlier in the year than tart apples, and we generally prefer our sweet apples to land in chopped salads, in raw smoothies and soups, or just raw on their own. Choose moderately sized apples that are heavy for their size, have a fragrant “apple” fragrance, with tightly drawn skin and a very firm texture. Avoid specimens with bruises, mushy spots or a “styrofoam”-like texture. Gnarled appearance, or slight buggy-ness is acceptable in local apples and generally is a good sign that the apples have flavor. If the bugs like 'em, odds are humans will too. Choose dishes like chopped salads, baked dishes, etc. Saute sweet apples with onions and finely shredded collard greens, cabbage, or kale. Add a handful of kraut and a ½ tsp of juniper berries for an Alsatian flavor if you so choose.
- Sweet Peppers: One of the longer, and later, arriving vegetables the delightful genus Capsicum has tons of different appearances, variations, and range of flavors. Saute, stuff, roast, pickle, make soups, add to pasta sauces, or just eat 'em raw. Choose peppers with smooth unwrinkled skins, that are heavy for their size. Avoid peppers with soft spots, sulfur/”off” odors, or loose stalks. Remove seeds and rids from sweet peppers as they can make dishes bitter, and contribute to an unpleasant final texture in a cooked dish. Do not over-cook. 3 to 4 minutes is sufficient for sauteed dishes, baked/stuffed/roasted peppers should not take more than 12 to 30 minutes depending on size. Colored peppers stuff better than green ones, unless you are fond of that cooked green pepper flavor(we're not).
- Celery: A slow growing vegetable; celery is found in green markets late in the season(around late September). Choose moderately tight heads, that are dark green in color. Wash locally grown celery thoroughly as it tends to hold a good deal of dirt. We like celery raw, sauteed, blanched, or braised with olive oil, herbs, and lemon juice. Remove leaves when cooking celery as they will make dishes quite bitter. Add lightly green leaves to salads, wraps, or to perk up sandwiches.
- Apples(tart): These apples are what is known as “cooking apples”, though we like to eat them plain as well. Select the same sort of specimens as you would with sweet apples, though the fragrance will be somewhat different in terms of sweetness. Bake, poach, roast, braise, stew, saute, puree, make into savory sauces, pickle, or add to salads. Apples, wine, spices, onions, and other pickled/salted vegetables are all matches made in culinary heaven. Not to mention that classic apple tarts, crumble, etc. Tart Apple sorbet is also excellent.
- Pears: Home-grown pears are one of the great pleasures of the table. Choose pears with buttery-firm flesh and a delicate ethereal fragrance. When at their peak, eat them raw and unadorned. If they are a little on the over-or-under ripe stages poach, bake, roast, stuff, braise, or stew them as you would apples. Pears are wonderful with nuts, wine, sweet spices, and some herbs. Any variety of pear will be delicious if at it's peak ripeness, but we have a preference for Comice, D'Anjou, and French Butter pears. Tiny Seckel and Forelle pears are excellent if they can be found when ripe, but they have a very short season and are extremely difficult to find when they are properly ripe.
- Grapes: If you've never had real home-grown grapes when they are in season you are missing out. Once you eat this kind of grapes, you'll never by commercial out-of-season imports again. Don't shy away from seeded varieties. Choose grapes that are heavy for their size, with unwrinkled, thick deeply colored skins. Grapes should have a wonderful syrupy sweet perfume and pleasant tingly acidity. Eat 'em raw, slice in half and add to salads, or add a few to a pan sauce to give it that great grape “fresh wine” flavor. Concords, Edelweiss, and Red Columbine are some of the common home-grown varieties. (Wine Grapes and Table Grapes are not the same thing, be aware.)
- Winter Squash(butternut, acorn, hubbard, pumpkins, etc): When it comes to winter squash we like 'em all. Choose heavy squash, that feel really solid. If you want to peel the squash before cooking it, or eating it raw, choose a smooth skinned variety. Acorn, hubbard, and wrinkled varieties are a pain to peel when raw. Roast or steam those varieties before scooping the flesh from the skins. Add the seeds to soups and purees for extra flavor, though for a really smooth and silky final texture you will need to pass the mixture through a fine sieve to remove the seed hulls. These squashes pair well with Indian and sweet spices of all kinds, garlic, onions, and winter greens. Steam cubes of butternut squash or pumpkin til they are about half cooked and then saute with spices, leeks, and some chopped apples for a great little Autumnal supper.
- Parsnips: An old-time vegetable but one of our favorites. The uniquely sweet and bitter carrot-y flavor is wonderful with nutmeg, cinnamon, mace, and cardamom. Poach in white wine and serve with a wine reduction. Shred raw parsnips and mix with minced garlic, ginger, and fresh thyme, press into a baking dish and bake for about 40 minutes for a great easy hash. Or if you like a gratin, pour a cup of vegan white sauce over it add a few grates of fresh nutmeg on top and bake that sucker for an hour. Bon appetit!
- Sweet Potatoes: One of our favorite root vegetables these delicious vegetables are a great way to introduce kids or the non-veggie inclined to fresh vegetables. Bake, roast, steam, saute, or grate-an-marinate for some awesome breakfasts, lunches, and dinners. Sweet potatoes go wonderfully with Indian, Chinese, Latin spices, as well as coffee, balsamic vinegar, black tea, and red wine, marsala, or port. They can also be partially cooked, hollowed out, and stuffed as desired.
- Cranberries: A very American fruit, but a delicious one in our estimation. Not everyone digs that tart tang that makes up the basis of Cranberry flavor, but we like it a lot. Their acidity makes them wonderful for either sweet or savory dishes, add fresh, or frozen raw ones to smoothies for a great kick. Combine with apples, pears, quince, or other berries for a great little crumble or cobbler. Add unsweetened dried ones to pilafs, stuffings, and holiday dishes. Stewed cranberries also make great relishes, and not just for the holiday table either. Add spices, other dried fruits, fresh apples/figs/pears/quince/pineapple, etc. They also pair well with nuts of all types, particularly pecans, hazelnuts, and pine-nuts.
Published 09-23-2013
Food as Medicine
We are delighted to find the holistic medicine movement is finally starting to gain some ground in the United States, and we are also delighted to see so many people beginning to get interested in the concept of Food as Medicine. This is something we've believed in and been interested in for many years.
It has been a thing of much amazement to us that people view what they eat as having no effect, other than as fuel, on their bodies. Since our bodies re-grow themselves down to the last cell every 3 years(bone tissue), with our skin cells regrowing constantly at a rate of every 6 weeks for complete regrowth, those tissues are being built out of the food molecules that we give our systems to work with, and that is an amazing thought; is it not? If what you eat is used to rebuild your very physical being, what could be of more importance than giving it quality building materials, so to speak? You wouldn't build your house from rotten planks, and bits of slag? Why would you give your body the nutritional equivalent?
The thing we've discovered in this concept is, it does not work in an immediate, or even generally linear fashion. It might take several weeks, even several months for a dietary change to generate a noticeable effect. This doesn't mean that it isn't working, or that it won't do what it is supposed to do, but it does mean that you can't give up after 2 days because you can't tell any difference. It takes time for compounds to build up in your system, in a lot of cases, and it also takes time to excrete toxins out. It is not enough to simply put the proper stuff in, you have to get the improper stuff out, and that takes time.
Also, it means that if you want optimal results from your dietary changes/adjustment, not only can you not expect results in less than probably 2 weeks, it also means that you cannot “cheat”, at all, period, during the treatment phase. This is very important, your body will just get confused if you give it great stuff to work with for 2 days than eat junk 1 day, then eat great for 4 days, if what you're putting in is sporadic and inconsistent, your results will be sporadic and inconsistent. It's a very simple thing in a lot of ways, and also very predictable in some ways. However, what makes it unpredictable is everyone's body is a little bit different, everyone's body chemistry is technically unique to that person. Everyone has different tolerances to things, different environmental factors, stress levels, and physical composition(muscle, fat, bone, water, etc), activity levels, and metabolic rate. All of that stuff makes treating a condition with food something of an art, and it also requires a high levels of self-evaluation, and communication with the person being treated, or treating themselves. The upside to this is, the patient can in a lot of cases treat themselves, however if the condition is very serious it is necessary to monitor blood chemistry somewhat closely.
However, we find that more and more physicians are becoming open to the idea of treating patients wholly through their diets, or at least mostly through their diets, and that gives patients more of an opportunity to discuss options with their health-care professional. Which we believe is a very good thing that patients are no longer dismissed as just being nut-cases for wanting to improve their health through just their diet, for saying “no” to pills and medications, and for wanting guidance in nutrition from their doctors.
The best advice we can give anyone who is interested in Food as Medicine from our own personal experience is, Learn about the human body. Learn what blood chemistry is, learn about how food is metabolized, learn about what goes into making the human body work correctly, learn what your different organs do on more than just a superficial level. Experiment on yourself somewhat. Try things that won't do you any harm even if they don't work, and be expert enough in how your body works to evaluate whether or not something will be harmful. Don't take anybody's word at face value without corroborating it through your own research. (Including our word.) Keeping yourself healthy is in some ways a full time job, however we think it's worth it. What is more important that keeping your body healthy, fit, and feeling good so you can enjoy your life? Not a lot in our opinion.
Published 09-16-2013
A Kaleidoscope of Beans
We're big Bean fans at Green Bowl, we like 'em all from Dried Chickpeas to Fresh Fava Beans, they are all good in our minds. However, it is amazing to us how many varieties there are out there, how delicious a food beans are, and how overlooked this group of ingredients is.
Let's start off with the basics, Beans are basically seeds. If you plant dried beans that haven't been sprayed, or heated, they will grow into bean plants and make more beans, which is great. Dried beans are the mature seeds that have been allowed to dry out in the garden on their vines and in their pods then harvested, shelled, and sold to the customer. Fresh Beans are generally selected from the broad-bean varieties of Lima and Fava beans, though Western Europeans also eat immature pole-bean varieties under the name of “flagolets”, these are usually green kidney, cannillini, and navy bean types. Sometimes you will also see fresh Chickpeas/Garbonzo beans in Latin and Middle-Eastern markets.
For the record, Green Beans(and Snow Peas) are bean pods, not actual beans.
Lentils are not technically beans, they are pulses, and grow on a different type of plant(not a vine), though they are grown with basically the same steps as traditional beans though without the need for staking.
Peas are not beans, they are technically grains and in their dried form cook more like lentils than beans.
Traditionally, beans have been viewed “peasant” or “poor people” food. Beans will grow in relatively poor quality soil, don't require much messing about from the grower, store well after harvest, and produce a relatively high nutrition if somewhat high calorie food source. However, in the middle-ages, high calorie was not a problem.
Dried Beans taste great when properly cooked, and are not difficult to learn to cook well. Fresh Beans/Peas are also excellent when properly cooked, even if they are a bit of a pain in the neck because of the shelling, and in the case of fava beans, the need for peeling after blanching.
Here are some of the common types of Dried Beans available in most markets
- Red Kidney Beans
- Pinto Beans
- White Beans (Navy/Great Northern/Cannillini)
- Black Beans
- Mung Beans
- Chickpeas(garbonzo beans)
- White Lima or Butter Beans
Legumes/Pulses that cook like Beans
- Brown, Green, Black, Blue, White, Yellow, and Red Lentils
- Split-Peas (dried peas)
- Cow-Peas and Black-Eyed Peas
Some Exotic Types of Beans
- Heirloom Varieties (Jacob's Cattle, Cranberry, Christmas Limas, Old Mother Stollard, Tiger's Eye, etc)
- Dried Fava Beans
The simplest way to cook beans is to boil them, however plain boiled beans taste like plain boiled beans, which isn't necessarily bad, but if you're going to go to the trouble of cooking dried beans the point is to make them taste Better than canned, not the same.
You do not need to soak your beans before cooking them, soaking just rehydrates the beans somewhat and makes them cook more quickly, but it isn't a requirement. Beans soaked over-night cook about twice as fast as non-soaked beans, however even soaking for 30 minutes will knock 15 to 20 minutes off the cooking time. Do Not soak Lentils, Split-Peas, or Split-Beans(these are mainly found in Indian grocery stores), it makes them mushy when you cook them.
In our opinion the best way to cook dried beans is to braise them. You can braise beans on the stove, in the oven, or in the crock-pot. You're still technically boiling the beans, but you're doing it in a controlled gentle way, with the addition of vegetables, herbs/spices, and possibly an alternative cooking liquid(stock, wine, beer, etc). Beans are done cooking when they are tender and they have a creamy texture when you eat one. The skins should not be split and floating on the top of the cooking liquid, neither should the beans be mushy, pasty, or liquid-y in any way(with the exception of a few Indian lentil dishes). When cooking your beans, add NO salt at the beginning of the cooking process, as it thickens/toughens the skins and makes them split and not cook properly, season with salt in the last 30 minutes of cooking. DO, however, add liberal amounts of vinegar/acid to cooking liquid if using water, beer, or stock. Vinegar is not needed if you're cooking in wine since it has its own acid. Unfortunately, we cannot tell you how long any given bean dish takes to cook because it depends on the type and age of the bean being cooked, and also the type of cooking liquid, amount of salt, and acid bring used and a few other factors. However, most unsoaked dried beans take about 1 1/2 to 2 hours to cook, and most soaked one take between 3/4 and 1 3/4 of an hour to cook. A good rule of thumb is bring to a boil, reduce to a simmer, cook 30 minutes, add salt, and cook until done stirring and checking every 10-15 minutes. The more beans you cook, the better you'll get at it and the easier it will be to know when your beans are ready.
Remember, dried beans no matter how you cook them, soak up a lot of liquid. If you don't give them enough you'll end up with a pan of bird-shot. Also, cover your bean cooking vessel that way you don't have to worry as much about it going dry during cooking. Also, different dried beans cook at different rates so don't try to cook more than one kind of bean in the same pot unless you don't care about some of them being over-cooked.
A Note on Lentils and Split-Peas: These items cook very quickly, 20 minutes approximately and you're good. Lentils should not be MUSHY. Split-Peas should not be PASTY. Also, they should be whatever color when they're done cooking that they were when you put them in the pot.(Unless you're cooking them in red wine, in which case they'll be purple pretty much no matter what you do.) You can add salt at the beginning of cooking when you cook lentils and split-peas since they have no skins to speak of.
Check out the Recipe Bowl section for some of our favorite bean and legumes recipes.
Bon Appetit!
Published 09-09-2013
Eating History: Classic Dishes for Modern Times
There are a lot of dishes that have been consigned to the annals of culinary history whether for reasons of healthfulness, trends of fashion, or simple practicality, good dishes fall to the wayside all time. Though some may be trotted out once a year for nostalgia's sake, or upon the request of a beloved friend or relative, many die a quiet death and fall into obscurity.
As cooks and diners we know full well that there is very little “new” under the sun. While some techniques are being pioneered by the Advent Garde chefs of the cutting edge food world, most of what is accessible to the majority of people has been done before in some manner, by someone, at some point in history. Today we would like to talk a little bit about updating some classics to improve their nutritional content and give them a brighter, more modern appeal. We would also like to talk a little bit about selecting a dish to update, as well as how to go about giving that face-life without spoiling the tradition of the dish.
Before we can get to the nuts and bolts of up-dating, it is important to kind of understand why things fall from favor. Some dishes fall to the wayside due to practicality of sourcing their ingredients, certain dishes from the classical repertoire can only be made with certain ingredients available at certain times of the year, in certain areas of the world. Often times those dishes were developed to use something that there was an excess of at that particular time and place, like a few rural European dishes that use fresh pork liver which was only available for a few weeks during butchering season. Liver isn't a meat that keeps well, being thrifty, and perhaps less than affluent people, dishes were developed to use all of the animal when it was butchered. As times changed that type dish which was only favored by a few select people anyway, like as not, fell to the wayside as people stopped raising their own pigs and doing their own butchering. As the folks that liked it aged and passed on, the dish and the method for making it was forgotten. That is one method of culinary extinction.
Another more modern method that a dish may die, is when a medical study is done on the health effects of consuming a specific food, or food group, if those results are found to be in the negative, often times there will be a back-lash of some kind against that item, at least for a period of time and dishes that use that/those ingredient(s) will fall out of favor. Dishes made with butter, or lard, were hideously unfashionable for about 20 years, it was all about olive oil and synthetic fats there for awhile. Thankfully we have learned not to eat fats that have been tampered with chemically, though the olive oil craze seems to have weathered the initial fad rather well.
The other main method dishes fall away is, the dish is somewhat complicated to make and isn't really written down, just sort of passed down by generation to generation, if there is a generation that doesn't learn how to make it, or one that doesn't grow up eating it, often time that dish will be lost to history.
Now you know how things die their natural deaths, here are few ways we can consider implementing for a spot of culinary resurrection. A lot of the time, the old classical dishes are actually very tasty, particularly when jazzed up a bit to reflect the improvement of modern ingredients, production methods, etc. However, the classical dish generally has one, or more, of the following problems.
- Too Much Something(fat, salt, spices, etc)
- Impractical in Terms of Time and/or Cooking Method
- Ingredients Difficult to Source
If it's a case of updating cooking method, or reducing the time required for the dish, there are quite a few options for adaptation there as well. Items that were cooked on a spit, or over a fire, can be done on a modern grill, or in a very hot oven. Items that were braised in kettles, or simmered over long periods can be moved to the crock-pot. The results will be similar, and while it will still take quite a period of time, you won't have to stand over whatever it happens to be. If you are making a vegetarian version of a dish that once contained a cut of meat, in most cases you can reduce your cooking time by at least half, and perhaps more, depending on the cut of meat you're replacing. Vegetables cook much faster than say, beef shin.
If the ingredients are not produced anymore, or are extremely rare, costly, or just plain difficult to come by, that is where the imagination and ingenuity of you, the cook, come into play. Figure out the purpose and composition of the various components of the dish are, and you're half way to making a good dish of your own, based around the concept of the original dish. Will it be the classic dish? No, almost certainly not, but that doesn't mean it won't be an excellent dish. If you are using an old dish for inspiration, don't worry about creating an exact copy, inspiration isn't there to be photographed, it's there to help you create something new, different, and unique to you.
Published 08-26-2013
Summer Squash
Way More than Just Zucchini Bread
If you have a garden the odds are pretty good that you are drowning in zucchini, yellow summer squash, patty-pan, or a similar variety of summer squash right about now. We like summer squash, but there is a limit to how much zucchini bread you can eat, ditto that watery baked squash casserole that people make.
We are here to tell you there is a lot more to the humble summer squash than you might originally guess and here are some of our favorite options for cooking and eating it fresh. However, if you have more than you and your family can eat, and that's a good possibility if you grow your own, we would suggest grating and freezing it as the best option. You can also cut slices about ½ inch thick of the smaller squashes and freeze those for adding to ratatouille, assorted vegetable bakes, roasting, or sauteing later in the year.
We also recommend picking your squash quite small, the smaller they are the better texture they have, and the less seeds you have to contend with. The-smaller-the-better is true of all types of summer squash, whether you're growing your own, or purchasing at the farmer's market. If you're friendly with your local vendor and all he/she have is big ones ask them to pick you small ones. They usually will, particularly if you ask for 10 to 20 dollars worth, not just one or two.
Ideas and Suggestions
- Zucchini-Garlic Hash: Grate fresh young zucchinis, chop about ½ a head of garlic per lb of squash. Toss together with a little olive oil, salt, pepper, and 1-2 tsp wine vinegar per lb of squash. Pat hash into a sheet pan and bake in a 500 degree F oven for about 20 minutes. Serve hot or warm.
- Marinated Summer Squash Salad with Lime and Basil: Cut summer squash into ½ inch dice, toss with 1/3 cup lime juice per 3 cups of squash. Add finely minced onion, shredded basil leaves, salt and pepper to taste and allow to marinate for 20-60 minutes before serving.
- Sauteed Patty-Pan Squash with Chives: Cut baby patty-pan squash in half. Chop 2 tbsp of chives per lb of squash finely. Heat a large saute pan over medium-high heat, add ½ tsp olive oil and and saute squash for 3-4 minutes, season lightly with salt, pepper, wine vinegar and chives. Saute 1 minute and serve hot, or warm.
- Squash, Quinoa, and Tomato Bake: Slice 2 lbs mixed summer squash ¼ inch thick. Slice 2 lbs tomatoes in half, remove seeds, and slice thinly. Slice a small onion thinly. Layer vegetables together in a large casserole dish with 2-3 cups cooked quinoa. Season with salt, pepper, dried herbs, and 2-3 tbsp balsamic vinegar. Cover dish with foil and bake in a 375 degree F oven until squash is tender; about 45 minutes.
- Thai Curry Summer Squash with Tofu: Cut 2 lbs of summer squash into 1 inch cubes. Cut 1 lb of tofu into 1 inch cubes. Combine 1-8 Thai bird chilies, 6 inch length lemongrass, juice of 4 limes, ½ cup basil leaves, 2 peeled shallots, and a 1 inch thick slice of fresh ginger together in the jar of a bar blender and puree until as smooth as possible. Heat 1 tsp oil in a large saute pan over high heat, add 2 tbsp of the chile/lime mixture and saute until fragrant, add summer squash and tofu, saute together 2-3 minutes. Add ½ cup coconut milk and ½ cup water mixed with 1 tsp arrowroot starch. Reduce heat to medium-low and cook 2-3 minutes to a nice fragrant sauce. Taste and adjust seasonings with salt and pepper. Serve curry hot with rice, or beans. [Note: You can add additional vegetables, or use things other than summer squash if you wish. This sort of dish is generally done with eggplant in Thailand, but the squash works nicely as well.]
- Squash-an-Lentils: Cut summer squash into ¼ inch dice. Heat a large saute pan over medium-high heat add ½ tsp olive oil, 3 tbsp mince onion per lb of squash, and saute squash and onion together for 2-3 minutes. Remove squash from pan, place in a bowl with 2 cups cooked lentils per lb of squash, add 3 tbsp fresh chopped parsley, salt, pepper, and lemon juice to taste. Toss well, and serve hot, warm, or cold.
- Honey and Spice Roasted Summer Squash: Peel small(less than 2 inches around and 8 inches long) zucchini or yellow squash. Slice ½ inch thick on bias, place on a sheet tray lined with parchment paper. Mix 2 tbsp of honey per lb of squash with ½ tsp ground ginger, a pinch of ground cloves, and ¼ tsp ground cinnamon or mace. Drizzle spiced honey over squash slices and place in a 450 degree F oven and roast until squash is caramelized and softened, about 12 minutes. Serve hot, warm, or cold with vegan ice cream, coconut sorbet, or crispy vanilla cookies.
Published 08-19-2013
Funky Foods: Some of the More Bizarre and Delicious Plants That We Like
Chef did a demo a few weeks ago using what she thought of as very commonplace ingredients, however a lot of people she interacted with seemed to think that was not the case. As she was driving back home she got to thinking about some of the more unusual things that human beings eat, and that's where she got the inspiration for this week's article. Here are her thoughts on some of the more unusual things that humans eat, as well as some different ideas for things to make with them.
Hello Everyone!
Today I'd like to talk a little bit about some things that a lot of people think are "weird" to eat, but are actually delicious. None of the ingredients I am going to talk about today are actually all that bizarre, but the ways I'm going to suggest using them may seem sort of outlandish to some of you. If you're an adventurous cook already, you may not find this week's article all that interesting, but I hope to give you some ideas and things to experiment with in any case. If you're not a very adventurous cook or diner, I promise you, nothing I'm telling you about will turn you into anything Unnatural, or be anything less than delicious if you try it out.
- Jicama: This light brown-skinned root is a delicious staple of Hispanic and Asian cuisine. The first step to eating it is to relieve it of it's fibrous skin. It's crisp textured white flesh is a delicious mixture of apple/celery flavor with it's own flavor as well mixed in. The smaller roots are crisper and less starchy than the larger ones. I prefer it raw, either in large pieces dipped in a mixture of chile powder and paprika, or lime juice and hot sauce. It makes a wonderful shredded slaw, and some people like it cooked either by boiling, or steaming. It makes a nice addition to sautes and stir-fries, though it should not be over-cooked as that will ruin the crisp texture. It's also a very cheap vegetable, has a low glycemic index, relatively few calories, and a decent mineral content. Delicious, nutritious, and cheap, it doesn't get much better than that.
- Avocado: This knobbly fruit is one of the best sources of vegan fats there are, as mentioned in some of our previous articles. It is always amazing to me how many people don't eat them, either out of fear for their slightly odd appearance, or because they think they are too expensive. My opinion is that you should never judge a fruit by it's appearance, and it's a good thing they are a bit expensive because they are far too rich to be eaten every day unless you do an enormous amount of manual labor. Choose fruits that are heavy for their size, have a snugly fitting skin with no air-pockets or shriveling around the stem end, that are very dark green, almost black in color, and give slightly when pressed, but don't squish. Cut 'em in half, remove the pit and the peel, slice 'em up and eat with a sprinkle of coarse salt and vinegar, or chop them up, add onion, lime juice and cumin for the best gucamole you'll ever eat. You can also smear ripe avocado flesh on baked potatoes for a delicious replacement for dairy products. Pureed, the flesh makes a great base for cream-style salad dressings, coleslaw, etc. Try 'em, you won't be sorry.
- Lychee: These knobbly little fruits are one of my favorites. I first tried them in New York City's Chinatown and the taste of the sweet, slightly resiliantly squashy flesh has stuck with me ever since. The texture is similar to a peeled grape, and they have a delicious ethereal flavor and aroma. Choose fruits with a snug fitting skin, that are either light reddish brown in color, or a darker cocoa brown color. The fruit must have a distinct sweet aroma or it won't taste right. Peel them, cut them in half and remove the large dark brown seed in the middle of the pearly white flesh. Eat the fruits as is, or suspend them in a fruit juice or white wine gel, add to sorbet, or coconut ice cream, they are also wonderful in salads, or as an exotic addition to a savory wine sauce. Stop by your local Asian market in the summer months for this awesome flavored fruit. (If you can get good ones cheap you can make great flavored wine vinegar, or even flavored vodka, rum, or sake if like, but don't be stingy with the fruits if you're going to make a flavored spirit or vinegar.)
- Kombucha: I admit I was skeptical about this fermented tea-based beverage, having drunk good-tea-gone-bad by accident multiple times as a child and not having enjoyed the experience very much, I was a little hinky about doing it on purpose. However, having got up my resolve, I was very pleasantly surprised by this fizzy, tangy beverage. Full of beneficial bugs that can provide an excellent boost to the health of one's gut flora, kombucha is a tasty addition to your regular beverage consumption. It's easy to make at home if you want to go to the trouble, or there are several good firms that distribute assorted flavors of the beverage in all sorts of shops and markets. Add it to smoothies, either fruit or vegetable-based if you like. It also makes rockin' sorbet, or mix it with agar-agar and fruit puree for a funkily awesome dinner-party dessert. It makes a pretty decent mixer if you want to try your hand at Mixology.
- Tofu: I admit it drives me a little crazy at how many people turn up their nose at the humble cultured bean curd, because it really is darn good. However I don't blame them entirely because of how many people make things with tofu that don't know how to cook it. If you've ever eaten bad tofu it's really hard to think it could ever be good. However, it is good and if you're looking for a great vegan pure protein source there isn't much better than tofu. If you want something simple, summery, and easy: make a vegan caprese salad and use firm tofu marinated in balsamic vinegar and basil in place of the mozzarella cheese. That is a truly delicious thing. Tofu can also be pureed into a very good base for cream-style pasta sauces(just remember it doesn't melt like cheese or dairy), or as a substitute for yogurt if you mix it with lemon juice, vinegar, or kombucha to give it that yogurt-tang. Drain and rinse the extra firm varieties, and saute thin slices until they are crispy in very hot oil, serve with soy sauce and blanched broccoli for a great fast lunch, or dredge in arrowroot starch and saute, then serve with a spicy chile sauce for a great vegan General Tso's(Don't forget the green onions).
- Tempeh: Another one of those things that people are afraid to try since it's basically moldy legumes/grain, however ignore how it's made and go with how it tastes. It also has a texture that I really like, kind of chewy and crunchy all at the same time. Saute it, roast it, or bake it for a great crunchy savory entree, or as an great hamburger substitution in a vegan lasagna. It's also good raw. Crumble some on top of a green salad. Add it to saute after cooking, just before serving for a delicious textural contrast. The only thing it doesn't do too well is wet cooking techniques. You can steam it if you like, but if you do choose to steam it wrap it in something to keep it together first, otherwise it will likely disintegrate. [Note: If you're sensitive to free glutemic acid, or MSG, you may want to give this a miss. Not because it has MSG added to it, but the culturing process produces a fair amount of glutemic acid and that may be enough to give you problems, but it is usually only a problem with folks who are really sensitive.]
- Plantains: These are sort of the fruits-of-all-work in the tropics, kind of like potatoes are in European cuisine. However with plantains, you can have them either savory or sweet. The green ones are starchy and bland, boil them in vegetable stock with onion, limes(and chiles) like they do in Dominican Republic, or slice them, squish them flat into fritters and bake or fry them like they do in Peurto Rico, the Caribbean, and South America. You can also boil and mash them with garlic for a variation on normal garlic-mash. If you wait until the skins turn brown/black the plantains, do not despair.The plantains are now ready to be sauteed or fried as sweet plantains, serve them for dessert with a sprinkle of cinnamon or a few grates of nutmeg or cloves if you like spices. Eat 'em as is, if you don't. You can also grill, roast, or flambe them if you like, for desserts, or as a sweetly savory accompaniment to lots of different dishes. Kebabs with stuffed jalepeno or poblano chiles, interspersed with sweet plantain slices, or add them to a curry-type sauce for a great savory-sweet Indian styled dish. I love plantains, you will too. Children also like these a lot most of the time, if you're looking to introduce your kids to some different things, start with these, they'll be house-favorites before you know it.
Published 08-05-2013
Food Flexibility
We love talking and teaching about the Seasonal food, and the pleasures of a Seasonal diet. However, we have found that a lot of our students get a little bit wrapped around the idea that seasonal food is always consistent, or always the same every year. We would like to spend a little time today talking about the idea of flexibility in food, and how as cooks and diners we need to adaptable in how we acquire our ingredients, particularly if we want to enjoy all the benefits of local and seasonal cuisine.
If you live in a temperate climate(one with 4 seasons) like we do, you are just going to have to acknowledge that there are some things that are not going to be available all year around. You are also going to have to accept that at least 2 months, and more realistically about 4 months out of the year, a lot of what is available is not going to be all that great. What is more; Mother Nature does not care about our opinions on this, She will do what She wishes, and our wishes do not enter into the equation; so there is no sense kicking against the pricks.
While it is quite easy to get a general idea of what is in season, and when it is going to be in season, however those guidelines need to be viewed as merely that, Guidelines. Not rules, not set-in-stone, nothing concrete, just approximations. For example, there is absolutely no guarantee that Tomatoes are going to be available in late July in the mid-western US. Yes, they usually are, but “usually” don't cut the mustard. If it's a hot Spring with plenty of rain they might be ready in mid-June, if it's a cold Spring and a dry summer you might not have diddly squat until early-to-mid-August, and what is there isn't going to be plentiful.
This is where our topic of flexibility comes in. If things are running behind, or ahead, we must be prepared to cope with that, and to make the best of what we are gifted with. Just because one crop doesn't care for the weather of that season, doesn't mean that another crop won't do brilliantly in it. If there is a deficit of one crop, there is almost always a bulk of another. Find those bulks and don't worry about the deficits.
After you become acclimated to the art of the kitchen the next step for you is to start departing from the world of lists, menus, and plans. Accomplished Seasonal Cooks do not plan, not because they don't want to, but because they can't. In the beginning you plan and list, because you need that structure to keep you in your comfort zone, however as you become confident in your skills you can toss the menu plans and structured lists out the window and simply go to market prepared to do nothing more than take advantage of pure flavor and freshness. That is where Seasonal food really shines, when you stop asking “what do I do with this?”, and start thinking “I can make this thing, and this other thing, and I want to try this idea I had with this nice stuff.” When you can relax and go with Nature's flow rather than fighting to enforce your own ideas of what you want to cook and eat, the happier in seasonal cuisine, the green market, and your kitchen you will be.
Work with Nature and the Seasons, not against them. If you have trouble with cooking off the cuff, and planning on the fly, that's okay. Take a few minutes to really talk to your local growers, and your local market folks they can give you a good heads up about what's getting ready. Ask them what's coming on, they know their crops and fields best. Really Listen to what they tell you, and do your best to ask intelligent questions. If you want to learn, they are almost always happy to teach you, if you don't try to tell them their business, or blow off what they tell you. They know what they're doing, it's their job and 90+ percent of them do it because they love what they do. If they didn't love it, they wouldn't do it because it is difficult, hot,sweaty, stressful, poor-paying work. No one would do it, if they didn't love it, and most of them love to talk about what they do to a truly interested and articulate party. Be that type of customer, and your local growers will take very good care of you.
If you are willing to be flexible, adventurous and creative in your eating, shopping, and cooking you will be rewarded far beyond what you even thought you would be. Even if you're not comfortable in this area yet, Try. It is well worth learning, both for the sake of your tastebuds and your health. Your wallet will probably thank you as well. Happy Cooking and Bon Appetit!
Published 07-29-2013
Avocado 101
We love Avocados, as one of the best sources of healthful vegan-friendly fats out there, combined with flax and chia seed they make up a large percentage of the fat we consume. They are also a good source of trace minerals, and not entirely without fiber and other nutrients.
Avocados are grown in tropical and subtropical regions all over the world, though the species is native to Peubla regions of Mexico, where it was originally known as “the alligator pear”, or “butter-fruit”. Avocados range in size from small ones about the size of a small cellular phone, to large ones approximately the size of an elongated soft-ball. The skins of the Hass cultivar(the most commonly grown type) are a very dark, almost black, green when ripe. Choose fruits that the flesh yields slightly when pressed gently. A good rule of thumb is it should give, but not squish; and if you feel like you could use it for batting practice pass on that particular specimin. Avocados will ripen off their trees so if you get one home and it's a bit too green, no worries, just let it sit on the counter for a couple days and it will ripen up just fine. Also, do not buy fruits that feel like there are air-pockets between the skin and the flesh, those fruits are over-ripe/fermented/old.
Avocados contain a single large seed at their center and when ripe that seed will come free quite easily, though the flesh should meet snugly against the pit when the fruit is cut in half. Avocados do not have much of an odor, but they should smell never smell musty, rancid, or “off”. Because of their high fat content they do go rancid/ferment before they actually rot. Their flesh should be a bright and somewhat yellow-green in color when ripe. Darker fleshed avocados may still be edible, but taste them before you add them to your recipe as they may be "off".
To prepare fruits for eating: take a paring knife and cut the fruits longitudinally all the way around. Gently grasp each cut half and twist the halves apart. Take your paring, or chef's knife, and carefully embed the edge into the seed and twist gently, the seed should come free quite easily. If it doesn't, that means the avocado is un-ripe, and you'll have to peel and cut the seed out the hard way. Avocados can be peeled by either taking a large thin metal spoon and carefully scooping the flesh from the rind, or you can take a small knife and slip it under the cut edge of the the rind and peel it away in pieces. Generally, we prefer the spoon-scooping method for peeling.
A lot of people ask us what to do with avocados, apart from gucamole. If we were going to be facetious we would say, “Why would you want to do anything other gucamole with them?”(We like guc a lot.) However that's just unhelpful, and there is a lot more to avocados than just that one dish. Here are a few of our favorites.
- Avocado Zucchine Salad: Slice a lb of young zucchines, combine with juice of 1-2 limes, salt and pepper, 2-3 tbsp sliced onion or shallot, and the sliced flesh of 1 medium avocado. Toss all together, taste and adjust seasonings, serve with fresh parsley or cilantro leaves either as is, or over fresh greens. Add some cooked pinto, kidney, or black beans for a more fiilling supper. If you want to go raw, add sprouted chickpeas or sprouted lentils for a raw vegan alternative(you will need more lime juice for sprouted legumes than cooked ones to offset the minerally flavor the sprouts.)
- Baked Potatoes a'la Mexican: Bake a few yukon gold, red bliss, or peruvian blue potatoes. Combine 2-3 tbsp chopped onion, the diced flesh of 1 medium avocado, 1/2 cup diced tomatoes, 1 small minced green chile, and 1/2 cup chopped bell pepper. Toss together with juice of 1 lime or lemon, and a pinch of salt, pepper, and ground coriander. Taste and adjust seasonings as needed. Cut baked potatoes in half and top with a spoonful of vegetable mixture and a squeeze of lime. Delicious summer supper. Serve with fresh greens, vegan refried beans, or chopped jicama seasoned with paprika, chile powder, and lime juice or vinegar.
- Green Goddess Gazpacho: Chop up and marinate a couple cucumbers, a couple of tomatillos or green tomatoes, a piece of green bell pepper together with a small sliced shallot, and the juice of 1 or 2 limes or lemons and a pinch of salt overnight in the refrigerator. Place all in a blender, add a handful of fresh spinach, 1/2 cup of ice cubes, the flesh of 1 medium avocado, an 1/2 cup of water. Puree until very smooth, taste and adjust seasonings as desired. Serve cold with chopped cilantro, or parsely, minced chile, or additional chopped avocado flesh tossed with lime or lemon juice. [Note: Does not keep well. Make and eat.]
- Latin Coleslaw with Avocado-Chile Dressing: Shred up 1 1/2 lbs cabbage, 1 lb jicama, 1/2 lb carrot, and 1/2 lb celery, add some sliced onion and chopped cilantro or parsley. Puree the flesh of 1 or 2 large avocados with a cored/seeded green chile, the juice of 3-4 limes, a few tbsp of water, salt, a tsp of ground cumin and a clove of garlic. Taste and adjust seasoning as needed. Pour dressing over sthredded vegetables, toss well, taste, adjust seasoning and serve. Keeps a couple days without turning a weird color.
- Black Bean, Grapefruit, and Avocado Tians: Cook some black beans with garlic, lime juice and cumin. Section a grapefruit. Seed, peel, and slice an avocado. Take a couple of tart rings, or empty tin cans and place a couple slices of avocado on the bottom, top with cooked beans, and another layer of avocado. Sprinkle a little salt on top, add a layer of grapefruit sections or slices, unmold and serve with a drop or two of hot sauce, or some minced green chile if you like. [Note: You can use oranges, mangoes, papayas, or even melon for this salad if you wish. If you prefer something more savory, tomatoes, tomatillos, or jicama are also good options. Additional lime, lemon, or orange juice may be required for savory options.]
- Tropical Fruit Tarts with Avocado-Honey Sorbet (We use avocado in the tart crust instead of traditional fat.)
Published 07-22-2013
Broccoli Is Not Evil
Of all the vegetables that people seem to dislike, the innocuous Broccoli seems to draw more than it's share of fire. “Broccoli! Ew!” small children exclaim, adults seem to tolerate it little better. We think this is unfortunate because broccoli is one of the most healthful and in our opinion, delicious vegetables that a person can consume.
We believe a lot of this unfortunate prejudice comes from all the badly cooked, bland, mushy broccoli that people force their children to consume on the grounds “It's good for you!”, an argument which never made a small child want to eat anything. Saying. “It's delicious” and eating your own portion with relish, is a much better way to get children to eat their vegetables. Therein lies the rub, how to make it really be delicious so you want to eat it yourself.
Firstly, let us address the issue of cooking technique. Like so many green vegetables, broccoli is generally a victim of the hideous assault of Over-Cooking. Broccoli is green when it's raw. It should be green when it's cooked. Period. Broccoli is a firm textured vegetable. It should NEVER be mushy, squishy, or water-logged, when it's cooked. Fresh broccoli is distinctly flavored, mild, and sweetly green in flavor. It shouldn't be sulfurous, malodorous, or bitter when it's cooked, nor should it be greasy.
Properly cooked broccoli is bright green when steamed or blanched, it is slightly lighter green with brown spots when sauteed or roasted. The flavor is pleasantly green, lightly sweet, and quite flavorful if seasoned properly.
To circumnavigate some of the common cooking problems here are a couple methods for excellent broccoli every time.
Blanched Broccoli
- Bring an appropriately sized pot of water to a rolling boil, add enough salt to make the water taste like the ocean. Wash your broccoli, peel the stalk, and cut all of it into pieces not smaller than 1 inch cubes.(If you cut it too small it's easier to over-cook, and also for it to get water-logged during cooking.)
- Add broccoli to boiling water, cover pot and bring back to a boil. Blanch approximately 2 ½ minutes from the time the water returns to a boil.
- Drain broccoli at once when cooked and allow to drain well in colander for 2-3 minutes before serving. Do Not return broccoli to cooking pot while preparing the rest of the meal, it is better to re-warm the broccoli in a saute pan, or microwave, than allow it to sit in the hot cooking pot, it will turn it a nasty color, and make it mushy/soggy.
- Serve broccoli in it's plain, blanched form, or tossed with lemon juice, and zest, soy sauce, or roasted garlic paste mixed with vinegar. It's delicious, bright green, and toothsome.
- Preheat oven to 375 degrees F.
- Wash broccoli, peel stalks and cut into 1 ½ inch chunks. Toss broccoli in ½ tsp olive oil, 1-2 tsp wine, malt, or balsamic vinegar or lemon juice. Place on a large sheet tray and season lightly with coarse salt and pepper.
- Place tray in oven and roast for approximately 10 minutes, broccoli should be just fork tender when cooked. Stir broccoli once in the middle of cooking, if you prefer a more lightly browned vegetable.
- Remove tray from oven and allow broccoli to cool 2-3 minutes before serving.
If you choose either of those two cooking methods you will always have delicious broccoli on your table, kids and teenagers love the roasted broccoli.(Adults usually do too.) If you are already a Master of the properly cooked broccoli, here are a few of our favorite dishes to make with this versatile vegetable.
- Broccoli Bake: Make a non-dairy bechamel sauce, caramelize a large onion, blanch a couple lbs of broccoli for 1 minute. Drain it really well, layer onions and broccoli in a large dish, add a couple of sliced leftover baked/boiled potatoes if you wish, and pour the sauce over the top. Bake in the oven for about 20 minutes. Serve hot. Great way to use up extra unseasoned blanched broccoli.
- Raw Broccoli Slaw: If you like your broccoli crowns blanched, take the leftover stalks, peel and shred them finely. Combine with a couple tbsps of raisins, segments from 2-3 oranges plus ¼ cup of fresh orange juice, add some shredded carrot and minced shallot or green onion, and a tsp of soy sauce for a fabulous luncheon salad. A tbps of toasted almonds, or pine-nuts make a nice little up-scale addition if you have some floating around.
- Broccoli Puree: A lot of people say, “Ew!” when we say this, but it's actually delicious. Clean 2 lbs of broccoli, peel the stalks, cut it all into 1 inch chunks. Peel 2 yukon gold potatoes and cut into chunks. Peel and slice a medium shallot, or a small onion. Saute the shallot(or onion) in a little olive oil, add 1 cup of non-dairy milk or vegetable stock, add potatoes and boil for 5 minutes. Add broccoli stalks and boil 2-3 minutes, add broccoli crowns and boil another 2-3 minutes until nicely cooked, but not turning a nasty color. Season with salt, pepper, and wine vinegar. Puree until very smooth. Taste and adjust seasoning as needed, add 1-2 tbsp of nutritional yeast if you like a broccoli-cheese flavor. Serve hot, or cool over ice to preserve color. [Note: If you have leftovers, add 1-2 tsp spirulina powder, ¼ cup pureed spinach, or parsley, or 1 tbsp green chlorophyl to improve color/nutrition after reheating. We almost never have extra. Also, you can thin this puree out with extra vegetable stock, or white wine for a very fast and delicious soup if you so choose.]
Published 07-15-2013
A Treatise on Garlic
Garlic! It isn't one of those ambiguous vegetables. If you like garlic, odds are you REALLY like garlic. If you don't like garlic, you are probably equally passionate in that dislike and this week's column probably isn't for you.
There are literally several hundreds of varieties of garlic grown throughout the world. Garlic is thought to have originated in culinary use in ancient Egypt or Asia Minor, or at least that is pretty much the earliest recorded references to it. The medicinal and culinary properties of garlic have been mentioned and endorsed by the estimable ancients; Pliny the Elder, Hippocrates, and Galen, along with many others.
Garlic has many properties, it is a powerful anti-fungal, and is also used in herbal medicine as an expectorant, antibiotic/anti-microbial/anti-fungal, it has been proven to be beneficial to the heart, blood, and vascular system, and has been studied for beneficial effects on insulin and blood sugar. However, not all of its properties are beneficial. Garlic juice if introduced into the blood stream through the skin in moderate amounts can also cause mild to severe(even fatal) blood poisoning, and garlic juice placed on the skin for more than a short period of time can cause “chemical” burns and blistering of the skin.
However, the main reason most people eat garlic is not for it's medicinal benefits, but because it tastes good. Garlic adds a wonderful savor in small amounts, or a delicious pungency when used in quantity in cooking. Common to Mediterranean cuisines(Italian, Greek, French, etc) , garlic gives the finishing touch to many sauces, soups, sautes, and braises. Garlic is also commonly used in Chinese, Thai, Vietnamese, Korean, and Latin cuisines of all sorts.
There are 2 basic types of garlic grown, Soft-Neck and Hard-Neck garlic. The soft type is the most common type and is generally what you find in your grocery store. The flavor is pleasant and mild and has very little “bite” when fresh. The papery skin is white and should be tight around the bulb/cloves to indicate freshness. Hard neck garlic is stronger and more complex in flavor, which ranges from very strong indeed, to just slightly “bite-y”, it is common to Latin and Hispanic cuisines, and also northern European and Asian cuisines. If you see a purple/reddish papered garlic in your local shop, that is hard-neck garlic. Hard-neck garlic and other varieties of soft-neck garlic are often available in your local green market and farmer's markets. Try different ones and see what you like.
There are many different ways to cook and eat garlic. One of the best ways to eat garlic, if you like it but don't want to be overpowered by it, is to roast the bulbs, squish the roasted flesh out from the papery skin and add the resulting paste to your favorite soups, stews, sauces, savory baked items, pizza/calzones, or make salad dressings with it. It is delicious in all of those items. If you really like garlic and don't care if it hits you over the head, peel and crush the raw cloves with the flat of your knife, chop or use just crushed, in sautes, soups, stews, braises, sauces, salad dressings, and anything else you like. Remember, the smaller you cut it, the stronger the flavor is when working with raw garlic. Also, garlic needs to be sauteed for 30-60 seconds before liquid is added to a recipe(such as soup, etc) to really give the dish the proper flavor. Raw garlic cooked in soup, sauce, etc without sauteing first leaves a sort of “green” bitterness behind which may not be quite what you had in mind. A good ratio for salad dressings and uncooked sauces using raw garlic is generally: 1 large clove per 3/4 cup of final Sauce/Dressing for a pleasant, but not overwhelming flavor. Also, when cooking with garlic be sure not to burn it. Burned garlic is very bitter and unpleasant and will taint an entire dish quite thoroughly.
When you purchase garlic look for bulbs that have tight paper surrounding cloves that a closely bunched together. Bulbs should be heavy for their size, and have a light pleasantly garlicky scent. Do not buy bulbs with green shoots poking out of the top of the bulb. Do not buy garlic that has brown spots, feels squishy, or spongy, or smells fermented/musty/"off". Do not store fresh garlic in the refrigerator, it will get damp and sprout more quickly which makes it less pleasant to eat. Roasted garlic paste/bulbs should always be stored in the refrigerator.
Do not make garlic oil or garlic vinegar with raw garlic unless you will be consuming them immediately. Raw garlic juice creates a very good breeding ground for botulism spore which produces a highly toxic compound, and is odor/colorless when present in a food item which makes it very difficult to detect before consumption. If you are making a garlic oil, or vinegar, peel and crush your garlic, heat your oil to at least 250 degrees F and cook your garlic in it briefly. Saute garlic briefly in oil and then add boiling vinegar and remove from heat and cool to make garlic vinegar. Always store garlic condiments in the refrigerator.
Here are a few of our favorite things to make with garlic. Bon Appetit and Happy Cooking!
- Roasted Garlic Bean Dip
- Cream of Garlic Soup
- Garlic Pasta Sauce
- Garlic-Black Olive Tapenade
- Chopped Bell Pepper Garlic Salad
- Green Garlic Pancakes: Chinese Style
- Tomato and Roasted Garlic Salad Dressing
Published 07-08-2013
Exotic Fruits: How to Buy and What to Do With Them
We've all probably wandered through the grocery store at some point or another and thought “What the heck is that knobbly orange thing?” or “How in the world do I cut this weird shaped, spiky thing to make it edible?” Today we would like to talk a little bit about some different types of exotic fruits we are fortunate enough to have access to, how to purchase them, and what to do with them once you've made your selection.
We have taken the liberty of making a list of a few of the exotic fruits that you would be fairly likely to find in your local market, or ethnic grocery store. We will describe how to select each fruit, and how to cut it. A lot of the items mentioned are delicious eaten fresh on their own, or mixed into a selection of other fruits. Some of them are better cooked, when we cook our fruits we usually either stew or bake them into a sort of thick sauce, or grill/roast them to concentrate their sugars and remove their astringency/enzymes that may make them less palatable raw. Once you have tried a few of them, you will kind of know what you like, and you should feel free to experiment a bit in how you prepare and eat them.
- Fresh Pineapple: Most people have seen these in the market, but may not have ever purchased one. Choose a fruit that is very heavy for its size, has a pleasant pineapple-y scent, and preferably one that is golden-yellow all over(if you intend to eat it that day, or within the next 2 days). Pineapples will ripen off their plant, so if all there is are green ones pick the best one you can find and place it on your counter, or the top of your refrigerator for 3 to 5 days until it is golden-yellow in color and very fragrantly sweet. To Cut Pineapple: Using a large, sharp knife slice off the spiky top, and the spiny bottom to give yourself a flat surface. Stand the pineapple on one of it's flat ends, and carefully slice off the spiny rind following the contours of the fruit. (i.e. pineapples are cylindrical when they grow, and it should still be cylindrical when you've finished peeling it.) Cut peeled pineapple into quarters, and carefully remove an angled slice of fibrous core from each quarter. Pineapple is now ready to eat as is, or to be chopped/sliced and combined with other ingredients as desired. If you choose to grill/roast your pineapple it is best to do so in the large quarter pieces, rather than cutting it down smaller in most cases. Refrigerate any leftovers after cutting. Dishes: Combine pineapple with fresh salsa or Latin chopped salads, add to curries, spicy Cuban or Caribbean style braises, puree for a delicious sauce-base, add to smoothies, roast or grill with honey, spices such as cumin, coriander, or chile powder, etc, or eat fresh.
- Papaya: These are one of the fruits that are very common in Latin and South American cuisines, but it is difficult to get a good one in non-coastal areas, or North of Oklahoma. However, when a papaya is ripe and in season they are delicious. Choose fruits that are very heavy for their size, ones that have a strong sweet, slightly astringent, flowery scent. Fruits should be firm, never mushy, but they shouldn't be hard either. The flesh should give slightly under moderate finger pressure. Papayas will ripen off their tree, so if they are not totally ripe you can let them sit on your counter, or in a warm place for a day or two to ripen them up a bit. To Cut: Peel fruits with a vegetable peeler, or paring knife. Slice fruits in half, scoop out black, pearly looking seeds.(Note: Seeds are edible and have a tasty peppery flavor. Add to salsa, salads, salad dressings, and curries.) Slice or chop fruits as desired and serve fresh, or in desired recipe. They make great additions to Hispanic chopped salads, salsa, or cut in half and grilled, or stuffed. Slice and poach in wine, or add to a bamboo steamer with bamboo shoots, hearts of palm, summer squash, water chestnuts, and/or other mild vegetables. Can be substituted for pineapples, or mango flesh if desired. [Note: Like fresh pineapple, papayas have a high natural enzyme level and may cause sores in the mouth and upset stomachs if consumed raw in large amounts. Even if they're really good, don't eat a whole one by yourself. ½ to 1 cup raw per person is usually about the limit. Less for small children, or older folks who may not be used to the enzymes.]
- Mangoes(manilla and Haitian): One of our favorite fruits, there are 2 types of mangoes on the market. The smaller yellow manilla mangoes with a smooth, “creamy” textured flesh, and the slightly more fibrous/stringy, green/yellow/red Haitian mangoes. Both are delicious. Manilla mangoes have a much shorter season, you will see them at reasonable prices for about 6 weeks between Late March and early May, and again around September for about 3 weeks. Haitian mangoes have a longer season and you will see them in markets for most of the summer. Choose fruits that are heavy for their size, a distinct “ripe” scent, they should smell sweet and fruity. If they smell acidic, or astringent they are green/unripe. Choose fruits that the flesh gives slightly under moderate finger pressure. However, mangoes are one of the few fruits that is just as good green as it is ripe, so there is no problem if you get green ones. Also, you can ripen them on your counter for 1 to 7 days before eating if you wish. To Cut: Peel fruits with a vegetable peeler or paring knife. Take a small slice off one of the long sides and place flat size down on your cutting board. Carefully slice off the wide sides of the flesh, about ¼ inch off center to avoid the large flat seed in the center of the fruit. Mangoes are delicious eaten fresh and raw, however they can be used in any number of Latin, Indian, Indonesian, Thai, Vietnamese, Southern Chinese, and Filipino dishes. Experiment by substituting mango for recipes that you would normally use pineapple, or papaya in. A delicious Mexican favorite is, ripe mango slices sprinkled with chile powder, (or paprika if you don't like hot spicy stuff). Delicious.
- Lychee: These spiky, knobbly little fruits are about the size of walnut and the brown skin peels off easily to reveal a pearly white, semi-translucent flesh with a single hard brown seed in the center of the flesh. They are sweet and floral tasting with the texture of a peeled grape. Choose fruits that are heavy for their size, that fill out their skin tightly with no splits, or air-gaps when lightly squeezed. Lychees do not really ripen after they are harvested, so pick fruits that are as ripe as you can get. To Cut: These fruits do not really require cutting, just wash them off, and run your thumbnail down the side of the rind, it will split open and you can gently peel it off the fruit. Cut fruits in half and remove seed, if including lychee in a fruit salad, sauce, etc. If eating fresh, just pop peeled fruit in your mouth and spit the seeds like you would cherry stones. While you can cook with lychee, they are really best eaten fresh as the heat of cooking destroys a lot of the delicacy of the flavor. However, set the raw fruits in a white wine gel, add to a light wine sauce at the end of cooking, puree and mix with rice vinegar for a delicious salad dressing, or add to chopped savory salads. Lychees are popular in Chinese, Thai, and Vietnamese cuisine, and can occasionally be found in Middle-Eastern, Pakistani, and Indian cuisines.
- Meyer Lemon: This lemon/orange hybrid has come into the commercial market in the last 15 years as sort of boutique citrus fruit. These fruits have a delicious slightly bitter-sweet lemon flavor and can be used in any dish you would use regular lemons. Choose fruits that are heavy for their size, have distinct pungent aroma when scraped lightly with a thumbnail, and are a bright golden-yellow color. Fruits should never be shriveled in anyway, though they may feel slightly pulpier in texture than a standard lemon. Meyer lemons can be cut in half, and juiced in the normal manner. However because the flesh is milder than regular lemons, cut the flesh from the rind and add to a pan sauce for a delicious lemony lift. Meyer lemon juice, zest, and flesh makes great salad dressings, marinades, sauces, and additions to dessert and terrines. Pickle whole fruits in brine, salt, and liquor when fruits are in season to give you a collection of condiments for the off-season. (Note: Meyer lemons are quite seedy, so don't think you chose poorly if you get one that is full of seeds; most of them are.)
We hope that if you've never tried one, or more, of these fruits; you will go out and pick up a couple when you're next at the market and give them a try. They are all delicious, and offer a great many options to add variety and interest to your regular fare. Happy Cooking and Bon Appetit!
[Note: None of these fruits are particularly expensive, pineapples range between $2 and $4, papayas between $1.50 and $5, mangoes between $0.60 and $1.50 each, lychees are between $4 and $6 a lb(which is about 30 fruits), and Meyer lemons are about $2 a lb average, and never more than $3 a lb. Exotic fruits are a lot more affordable than people think, and if they are more than the prices we've listed here, don't buy them because they are out of season and won't be good anyway. Alternatively, you may want to seek out a good Asian, or Hispanic market because their prices will be very moderate.]
Published 07-01-2013
Tomatoes
More Than Just Marinara
Summer's most ubiquitous crop is only a few short weeks away from making it's yearly debut, and we would like to share some of the different things that can be done with this Fruit-Turned-Vegetable, that are a little off the beaten path. We love the old favorites of home-made salsa di pomodoro(tomato sauce), hand-chopped pico di gaillio, bruschetta, and BLTs(though we make ours with avocado instead of bacon), but there's a lot more to Tomatoes than these old classics. Here are a few of our favorites for when your garden(or your neighbor's garden) drops you into the deep red sea that is Tomato Season. Bon Appetit!
- Roasted Tomato Compote: Roast tomatoes with sliced onions, after roasting combine in a sauce pan with cardamom pods, a cinnamon stick, a couple cloves of garlic, about half the amount of roasted items-worth of white wine, a pinch of salt, and some paprika or Korean Red Pepper and simmer to a thick compote consistency. Taste and re-season as needed. You'll never use ketchup again, retrieve whole spices before refrigerating. Will keep refrigerated for several months, or frozen for up to a year.
- Tomato Smoothies: Make your own V8 without all the junk/salt in it. Tomatoes, spinach, parsley, bell pepper, cucumber, and some shallot/onion/green onion in the blender. Add ice, wine, malt, or cider vinegar, black pepper, and a pinch of salt and puree. Delicious. Make as desired, does not keep. You can bottle it if you want to, but it's not as nice when it's not fresh, and it's prone to spoilage even bottled if you're not very careful. If you have a ton of these items and want to puree and freeze the extra, you can do that and use it for a soup/stew base.
- Home-made Tomato Vinegar: Combine 1 lb cored/gutted tomatoes with 1 pint raw cider, or wine vinegar in the blender. Strain seeds/guts and add strained juice to blender. Puree until smooth. Place in a sterilized jar, cap, and refrigerate for 2-3 days before using. Will keep refrigerated for several months at least, and possibly as long as a year.
- Roasted Tomato Salad Dressing: Roast whole or sliced tomatoes in a very hot oven, combine with wine, malt, or balsamic vinegar in blender with a clove of garlic, pinch of salt, and some fresh ground black pepper. Puree until smooth, taste and adjust. Add mustard, herbs, or additional garlic if you wish. Will keep in the fridge for up to a week. Don't leave out, will ferment. Doesn't freeze particularly well, though you can freeze the roasted tomatoes and then thaw and make dressing as you wish.
- Tomato, Peach, Arugula Salad: Toss arugula with balsamic vinegar, finely minced shallot, and a bit of salt and pepper. Place greens on serving platter, top with sliced tomatoes and peaches, top with a pinch of coarse salt and a drizzle of balsamic if desired. Serve at once. Salad does not keep.
- Tomato, Olive, Onion Tarts(potato, or pastry crust): Peel and slice an onion, caramelize about ¾ way to done. Pit and slice black olives. Slice tomatoes very thinly, remove excess juice/seeds as needed. Prepare desired crusts, either pastry, or thinly sliced russet/yukon gold potatoes on a large sheet tray. Top with tomatoes, onion, and sliced olives. Season lightly with salt and pepper. Bake in oven until crust is golden and crispy, and tomatoes are roasted into crust. Serve hot, warm, or room temperature.
- Grilled or Blackened Tomatoes with Garlic and Herbs: Cut tomatoes in half, grill or blacken on a very hot pan, sliced-side only. Remove from grill/saute pan and top with roasted garlic paste mixed with balsamic vinegar and chopped fresh herbs of your choice. Serve warm.
- Tomato Towers: 3 ways: Slice beef-steak or large cherry tomatoes width-wise and re-stack layering in basil leaves in one salad, thinly sliced shallots and minced capers in another salad, and thinly sliced white peaches or figs and fresh tarragon leaves in the last salad. Drizzle all salads lightly with sherry or balsamic vinegar and serve with a light sprinkle of coarse salt. Salads do not keep particularly well. Let herbs, shallots, fruit slices hang out of the sides of the sliced tomatoes to create the best presentation. Use different colored tomatoes if you wish, and take a very thin slice off the bottom of each tomato to keep it from sliding all over the serving platter, toothpicks will keep the towers together if feel that it is necessary.
- Tomato-Watermelon Sorbet: Combine equal amounts of seeded watermelon flesh and seeded tomatoes in blender. Puree until smooth. Add ¼ the amount of sugar syrup or honey as melon-tomato puree, along with 1 ounce of vodka or gin and ¼ tsp salt per quart of mixed sorbet base. Churn in ice- cream maker according to manufacturer's instructions and freeze for 2-4 hours to firm up before serving.
- Marinated Tomato and Tofu Salad: Slice tomatoes and extra firm tofu ¼ inch thick, place on a large serving platter. Drizzle with balsamic vinegar, salt, freshly ground black pepper, and thinly sliced green onions or shallots. Place in refrigerator for 20-40 minutes, top with freshly chopped basil or oregano and serve. Salad doesn't keep very well, but tofu does and can be made ahead and combined with freshly sliced tomatoes if you wish.
- Tomatoes Stuffed with Garlic-White Bean Puree: Combine cooked white beans with 1-2 cloves fresh garlic and 2-3 tbsp roasted garlic paste per pound of beans, along with a pinch of salt, freshly ground black pepper, and a few tsp wine, malt, or sherry vinegar and puree until smooth. Cut the tops off of cherry, plum, or grape tomatoes and scoop out seeds/guts. Fill tomatoes with bean puree, garnish with fresh herbs as desired and serve cold, room temperature. For a hot option: bake tomatoes in a 400 degree F oven for about 15 minutes without herbs, top with fresh herbs before serving.
Published 06-24-2013
Hydration Options
From the statistics we found the average American consumes around 130 gallons of bottled/prepared/brewed beverages per year(45 gallons of carbonated sweetened soft drinks per year, 20 gallons of milk and coffee, and 10 gallons each of fruit juice and tea per year approximately). If they drink no other additional liquid(tap water, etc) that means that they are only consuming around 1.35 liters of fluid per day. That's not very much considering the average adult human body contains about 70 liters of fluid. That isn't very much replacement fluid to make all of our cellular, nervous, and excretory processes function properly. Basically, what this information boils down to is; most people are walking around chronically dehydrated.
Chronic dehydration is not a good thing as it contributes to all sorts of things like, impaired kidney function, urinary problems, chronic water retention/swelling/fluid imbalance, kidney and gall stones, muscle weakness, poor digestive function, conditions and complaints of the bowel, headaches, and a bunch of other stuff. You might not cure all these conditions simply by drinking water, but you will certainly lessen the statistical likelihood of having to deal with one, or more, of these conditions by making sure you are properly hydrated as much of the time as possible.
A lot of people dislike drinking plain water, and honestly we don't blame them because plain tap water doesn't really taste all that great given all the chemicals, chlorine, and impurities that are found in the average city's water supply. To get around this, we run our water through activated charcoal filters, which you can find at your local hardware/home improvement store for about $10.00 each. This isn't a perfect solution, but it does scrub out the chlorine, and a lot of the other larger molecules that don't taste good. It isn't as good as a reverse osmotic system, but it's a lot cheaper, faster, and more practical. For the price of a couple filters, a bucket, a car-boy, and a length of plastic tubing – about $35 - you can run 10 gallons of water a week for between 3 and 5 years before you have to change the filters. You'll also get better filtration than with a Brita pitcher because the bigger filters have a longer contact time with the water than the little tiny filters do. If you're handy, you can make yourself a watet filtration column out of a 6 foot section of 4 inch water pipe, a couple pounds of activated charcoal, and some food-grade stainless-steel mesh, which is the really convenient way to do it, but might not be practical for everyone.
When it comes to how much fluid to consume and what kind, we do recommend that you drink at least half of your daily liquid as plain water because anything you add to the water is something that your body has to filter/process out, which kind of negates some of the point of drinking more fluid. We recommend you avoid consuming sweetened beverages of any kind, as well as carbonated beverages of any kind. (Carbonation is very hard on human kidneys, and messed with the ph levels in your body, particularly your stomach/digestive tract)
We use a quart jar as a drinking vessel to help us keep track of how much liquid we drink per day. For a man, or an active woman shoot for around 5 quarts of water per day,(minimum 2 quarts plain water) more in the Summer. For an average woman, or child under age 12 shoot for around 3 quarts of water per day, (minimum 1 quart plain water) or more during the Summer, or periods of strenuous activity.
However, if you want to give your water a little more flavor when you're getting used to drinking that much, here's a few of our favorite additions. These options can also be handy alternatives if you are trying to wean yourself off of drinking soda/carbonated/sweetened beverages. Stay Cool! Stay Hydrated!
- Classic Lemon Squash: Juice of 2 Lemons, 1 Lemon sliced, 3 quarts Filtered Water, 2 lbs Ice – combine all ingredients together and serve.
- Citrus-ade: Juice and Zest of 1 Grapefruit, Juice and Zest of 2 Limes, Juice and Zest 1 Orange, 2 quarts of Filtered Water, 1-2 lbs Ice - combine all ingredients together and serve.
- Green Tea Cherry-ade: 1 tbsp High-Quality Green Tea Leaves, 1 quart Boiling Filtered Water, ¼ lb Fresh or Frozen Unsweetened Cherries- pitted and pureed(or 2 tbsp Unsweetened Cherry Concentrate), 1-2 quarts Filtered Water, 2 lbs Ice - Brew tea leaves in boiling water for 3 minutes, strain tea into a large pitcher, add cherry puree/concentrate, 1-2 quarts of cold water, and ice. Mix all together and serve.
- Mocha Iced-Coffee: 1 cup Unsweetened Non-dairy Milk of your choice, 1 cup strong Brewed Coffee, 2-3 tbsp Unsweetened Cocoa Powder, ½ tsp Vanilla Extract(optional), 2 lbs Ice, 1 quart Filtered Water – combine all in the jar of a bar blender and puree until smooth, serve at once. You don't have to blend this recipe if you don't want to, simply mix the cocoa powder with coffee to a thin smooth paste and then whisk it into remaining ingredients and serve on the rocks.
- Vanilla-Earl Grey Iced Tea: 1 quart Boiling Filtered Water, 1 tbsp High-Quality Earl Grey Tea Leaves, 1 tsp Pure Vanilla Extract, 1 quart Filtered Water, 2 lbs Ice, ½ cup Unsweetened Non-Dairy Milk(optional) – Brew tea leaves in boiling water for 3-5 minutes, strain tea into a large pitcher, add vanilla extract and mix to marry the flavors in the hot liquid, add cold water, ice, and non-dairy milk if using. Mix all together and serve.
- Orange Fizz: 1 quart Carbonated Water, 1 quart Filtered Water, Juice of 2 oranges, 1 sliced Orange, 2 lbs Ice, - combine all ingredients together and serve.
- Non-Dairy Cocoa “Milk Shakes”: 2 lbs Ice, 1 quart Unsweetened Non-Dairy Milk of Your Choice, ½ cup Unsweetened Cocoa Powder, ½ tsp Pure Vanilla Extract, 2 Medjool Dates pitted and soaked in ½ cup Hot Filtered Water(optional) – combine all ingredients in the jar of a bar blender and puree until smooth. If you want a thicker shake add more ice. Serve at once with a dusting of cocoa powder. [Note: If you want a really creamy shake, add ½ cup of Plain or Vanilla Coconut Yogurt to recipe.]
[Note: We do not care to sweeten our beverages with sugar, honey, etc. However, that does not mean that the items listed above are completely sugar-free. If that is a concern for you; you will want to pay attention to the beverages with fruit juice, or non-dairy milks in them as they do have calories and fruit sugars in them; we do not want you to make yourself ill by accident. Also, we would suggest that if you have issues with acid reflux, ulcers, or heartburn that you avoid the items that contain citrus, carbonation, or coffee as those may not agree with you.]
Published 06-17-2013
Thoughts on Sugar
There aren't very many ingredients that have a claim on the human psyche and physiology the way that Sugar does, and has held that place for many, many years in human history. It is mentioned as a metaphor in books as venerable as the Bible, to Shakespeare, right on down to trashy romance novels. We associate it with special occasions, having “a treat”, or with something being desirable whether that item is food related, or not.
While humans have always had a propensity to consume sugar, we have sadly created a food culture in the modern world that is based around the consumption of sugar and it is having dire consequences on the health of the general population of a great many countries throughout the world.
Some scientific researchers believe that the reason humans have a taste for sugar is it was a prompt to our prehistoric ancestors to consume fruits which contain high levels of B vitamins which are necessary for human brain development and mental health. Others believe that since highly concentrated sugar is rare in the natural world, cave-persons and ancient people's came to prize it because it was so rare.
However, the problem is as human beings our physiology is not designed to handle ingesting the enormous quantities of pure and concentrated sugars that the average person consumes knowing and unknowingly in the modern diet. When we force our bodies to ingest as much sugar as we do, it stands to reason that the mechanisms that process it become over-worked, and then in a relatively short time they become damaged beyond what can be repaired, then wear out and break. These broken processes are called “diabetes” among other things, as well as contributing to circulatory problems, liver and kidney problems, immune and auto-immune conditions, excessive weight gain, hormonal problems, as well as all the other complications and health issues that come along with the break-down of systems in the body.
What do we do to solve this problem? The short answer is, eat less sugar. However, that isn't as helpful as it could be, particularly given that sugar comes in many guises and forms. The slightly longer answer is, remove processed foods from your diet.
There are really only 3 forms of concentrated sugar to be found in the plant kingdom, one is Honey; the others are Dried Fruits, and Fruit Juice. Yes, there are other saps that are reduced to form sugars but those things are processed, and if you're looking at natural unprocessed foods, Honey, Fruit Juices, and Dried Fruits are the only three items that contain high concentrations of natural sugars. What this means is, if you start eating unprocessed, whole foods that you purchase or grow and eat in as close to their naturally occurring form as possible it is very unlikely you will be consuming more sugars at a higher purity level than your body is designed to handle; particularly if you avoid consuming honey, fruit juice, and dried fruits on more than a very occasional basis(less than 6 times a year).
However, there is a little more to it than just not eating processed foods. Concentrated sugars are definitely not the wisest choice of items to consume, however a lot of folks are unaware that Starch converts to sugar in the blood stream. This means that if you eat a lot of rice, baked potatoes, or whole wheat bread you are also giving yourself a big shot of sugar in your blood stream. Even if you're eat a lot of unrefined carbohydrates(good carbohydrates that have actual nutritional value) but you don't go out and perform physical work pretty much immediately after eating them you are going to have a lot of free glucose floating around in your blood stream. After a short period of time, if no fuel is called for by your muscles, your body is going to start converting that glucose to fat stores to avoid your blood sugar from rising too high and throwing you into a diabetic coma. This process is extra work for your body. Yes, it does do it anyway, but if it isn't necessary, why make it go through it? If you're going to go out and dig ditches all afternoon, yes; eat the baked potato and the extra spoonful of beans, however if you're going to sit down and knit after lunch, stick with the green salad and an apple.
There is a lot of interesting and useful information pertaining to the effects of sugar on the human body. We would encourage you to go to your local library, or go online and do some poking around. We would also like to say that while we rarely say that one ingredient or another is out-an-out “Bad” for a human to consume, we would say that sugar in it's pure/concentrated form is definitely board-line “bad”, and should be avoided as much as possible. Does that mean you can never eat a medjool date again? No, of course not, but it does mean that you should view sugar as what it really is, which is a form of long-term slow-acting poison. You can eat arsenic in small quantities on an infrequent basis and it won't kill you, however it does require that your body process it, get rid of it, and then repair the damage it did on it's way through your system. Sugar's basically the same way. Those are our thoughts on the subject, for what they are worth.
Published 06-10-2013
Summer Flavors
The first fruits and vegetables of Summer are just starting to make their appearance in our local markets and we wanted to share some of our favorite dishes to make with them, as well as a few of our thoughts connected with those ingredients and dishes.
The first of new crop yellow Peaches are coming in, gold yellow on one side, rosy-red on the other, with a soft fuzzy skin. White peaches blushing pink, with their heavenly sweet complex perfume. Peaches are some of our favorite fruits, and one of the most versatile. Make them additions to savory salads with fresh crunchy cucumbers, bell peppers, and chopped jicama seasoned with cumin, coriander, minced fresh chile, or roasted chile vinaigrette. Cut them in half, remove the pits, and grill them for a delicious Summer dessert served with your favorite frozen sorbet, granita, or non-dairy ice cream. Chop them up and cook them with onions and fresh tarragon for a thick and savory-sweet sauce, or season the same mixture with cardamom, cinnamon, chile, and black pepper for a delicious Middle-Eastern or Indian style accompaniment to saffron rice, or roasted eggplant, summer squash, or other vegetables. Roast peaches and tomatoes in a very hot oven, saute with onion, garlic, and basil for a unique and delicious pasta sauce. Serve over roasted sliced eggplant, mushrooms, or sauteed tofu for a grain-free option.
Radishes, their crisp slightly spicy-bitter flavor is a favorite of many, and certainly a favorite of ours. Radishes come in all shapes and sizes from tiny red globe varieties, long thin white, pink, and purple icicles, thick daikon and Chinese radish, round black radishes with their pungent white flesh and knobbly black skin, to the beautifully surprising watermelon radishe with it's yellow-green outer flesh/skin and it's brigh pink-magenta inner flesh. These versatile roots can be eaten raw, sliced into a green salad, or as an addition to a wrapped sandwich, or shredded and dressed with mustard, honey, and vinegar for a delicious slaw. Braise 'em, roast 'em, or saute them. Add radish to stir-fries, and use as a substitute for turnips. Young radish tops make a great spicy addition to green salads, radish sprouts are an excellent finishing touch to a creamy potato soup, or rolled into Vietnamese spring-rolls.
The distinctive crisp texture and aroma of fresh Cucumbers will always be one of our favorites. Though they are often passed over for the more prominent tomato, cucumbers are one of the first and best vegetables(actually a fruit) of the summer season in our opinion. Eat them raw in a green salad, slice them and dressing them with lemon juice and fresh chopped dill, parsley, or lemon thyme for a delcious refreshing lunch. Peel, seed, and marinate with shallot, green bell pepper, then puree with spinach and vinegar for a delicious green gazpacho. Or puree with lime, avocado, and spinach, top with green onions for another version. Puree them as is, and strain through cheesecloth, set the juice with agar agar for a fresh clear Summer consumme, layer in shot glasses with set melon, or tomato water for an elegant summer appetizer. Chop and season with lime, garlic, green chile, and cumin for a hispanic styled salsa, or salad. When it comes to refreshing, truly cucumbers cannot be beat. You can also saute them with spices Indian-style, or puree them with unsweetened soy, or coconut yogurt for a vegan cucumber raita if you like.
Though there are many more Summer offerings that we could rhapsodize at length about, we will leave you with just one more item to tantalize your tastebuds with. The often over-looked Fresh Onion. New crop, fresh onions cannot be beat and will leave you longing for their crisp, fresh, sweetness when all that is available is the strong, pungency of old crop Spanish onions. Grill 'em, blacken 'em, roast 'em, and eat 'em raw. Let fresh onions show you everything good there is to be found in a plain ole onion. We love them in all their forms, from lightly braised in a white bean stew, grilled on a big green salad, or sliced raw with cucumbers, tossed in vinegar and spooned into a pita bread with some sauteed tofu or home-maded baked falafels. Delicious.
Happy Cooking and Bon Appetit!
Published 06-03-2013
Condiments 101
Normally when people think of condiments they think of things like ketchup, mustard, soy sauce, etc. Those things are nice in their way and in certain applications, however there are a lot more options from the condiment category than simple ketchup and mustard. Here are some of the more common ones, along with some variations.
Types of Condiments
Simple Condiments
These are things that are used as condiments in their pure form, though they can be mixed with other ingredients to create sauces, marinades, etc.
- Soy Sauce
- Sesame Oil
- Mustard
- Pickled Horseradish
- Wasabi(fresh or paste)
- Pickled Ginger
- Wine, Malt, Cider, Fruit Vinegars
- Citrus Juice
- Green Peppercorns, etc
Prepared Condiments
These are items that are cooked or blended together to create sauces that are used as they are in small amounts, or are diluted and used as marinades, basting sauces, etc.
- Chile Sauces and Pastes
- Roasted Garlic Paste
- Fish Sauce
- Indian Chutneys
- Pickled Vegetable and Fruit Relishes
- Herb Pestos
- Nut Butters
- Curry Pastes
- Chow-Chow
- Ketchups(home-made or commercially prepared)
- Salad Dressings(home-made or commercially prepared), etc.
Condiment Dishes
These are dishes that are milder versions of prepared condiments that are used to compliment other parts of the meal by eating them together. For example, making a small dish of highly spiced curried eggplant and serving it with individual bowls of rice and lentils.
- Curries
- Spicy or Herbal Chopped Salads, Relishes, and Salsas(pico de gaillo, picalilly, etc)
- Braises(sometimes),
- Tomato Sauces
- Mole Sauces,
- Pureed Bean Dishes(hummus, refried beans, etc)
- Stir-fries(sometimes), etc.
Using Condiments Effectively
Condiments are not meant to be used to "Cover up" the flavor of whatever they are used with/on. They are meant to Highlight what they are used with/on. For example, if you put soy sauce on congee(rice porridge) you still should be able to taste the flavor of the rice and whatever the rice was cooked in(soy milk, chicken or vegetable stock, water, etc). If you put a little sesame sauce on your falafels you should still be able to taste chickpeas, garlic, and parsley. Salad dressing should magnify the flavors of the greens, vegetables, and fruits in the salad, not obliterate them with grease/salt/sugar/acid.
Yes, you will use condiments to your own taste, and we cannot(nor are we trying) to tell you how much of any given condiment you should, or shouldn't use. However, we are trying to say that while you can always add you cannot take out. So go lightly with the condiments. Think of them as seasonings that you use at table, instead of adding them while the dish is cooking. You wouldn't add 3 tbsp of dried rosemary to a quart of soup, and you probably would not use a 1/2 a cup of soy sauce over your stir-fry vegetables and rice either. Add a little bit, taste, and adjust as needed.
We would also like to encourage you to expand your condiment horizons if you've never tried some of the ones we've listed here. Asian cuisines in particular use a lot of different types of condiments and many of those condiments do have some health benefits(live culture pickles, etc) if eaten in moderate quantities. Try things, condiments are inexpensive ways to give yourself a lot of variety in your palate even if you only cook with a few different items. Try 'em all and see what you like. Happy Cooking and Bon Appetit!
[Note: If you have salt restrictions on your diet, you probably want to limit or avoid using Asian condiments as many of them are quite high in sodium. There are some low sodium options available, but sometimes those have worse things than salt in them. Read labels and inquire with a a healthcare professional if you are unsure. Safety first.]
Published 05-27-2013
The Beauty of Herbs
The basics of growing some common ones, and ideas for what to do with them
We like herbs, a lot. (and we're not talking about the non-legal kind here). Culinary herbs are some of the simplest things to add to your cooking that will give it a whole new dimension, depth, and range and not really require you to learn a whole new set of techniques, or really even spend any money. Buying fresh herbs on a regular basis will not add more than about $10 to your monthly grocery budget, and if you dry any extras you'll save money on purchasing dried herbs so it will even out. If you like to garden, get yourself some herb plants and brighten up your house with potted herbs, which will supply you with pretty much all the culinary herbs most kitchens require through the entire growing season.
We would like to share some of our favorite herb varieties with you, as well as some ideas for things to do with them.
- Thyme(thymus vulgaris): If we could have no other culinary herb in our arsenal it would likely be culinary Thyme that would make the cut. Quite apart from all the useful puns that can be generated from its name, Thyme provides a distinctly delicious savor to pretty much any dish it is added, is wonderful in sauces of all kinds, and as an addition to roasted vegetables, salad dressings, and just about any other kind of roasted or braised dish that you might create. When used fresh it has an altogether different character from the mellow dried version, with a pungent immediacy that is wonderful with sweet or somewhat bitter root vegetables. Mixed with lemon juice and shallots it makes for a delicious salad dressing or marinade, and is generally a very pleasant herb to have around. Chew a few fresh thyme leaves for an excellent breath freshener, and thyme infusion has been credited with having a soothing property for an irritated throat, or to help clear out sinuses, and similar head-cold related symptoms. (other varieties include Lemon Thyme, Orange Thyme, and Russian Thyme. All are excellent for cooking, though Russian Thyme tends to be a bit less pungent than the standard Thymus Vulgaris(common thyme).)
- Rosemary(rosemarinus officianlis): One of the most powerful of the culinary herbs, this is a flavor you either love, or you hate, in most cases. Rosemary is one of the cornerstones of Mediterranean cooking and enjoys wide use in the South of France, Greek, Italian cooking, and somewhat in Spanish cuisine. This is a slow-growing, but somewhat invasive woody herb that if sheltered from hard freezes will come back year after year. Grow it in a large pot and snip a bit from the plant here and there to add to your cooking. It works wonderfully well with sauteed vegetable dishes, braised bean, vegetable, or lentil dishes. It also makes a wonderful accent for marinated dishes. Have a light hand; too much of this herb will take over and ruin a dish. Powdered dried rosemary goes stale quite quickly, use whole leaves if you are using dried. If you don't want the long twigginess of the dried herb in your dish, grind the whole dried leaves just before you use them in a mortar and pestle. If using whole sprigs of rosemary remove them from the final dish before serving as they will continue to release volatiles into the dish and create pockets of very pungent(and bitter) flavor in your dish which can be quite unpleasant to eat.
- Chives(Allium schoenoprasum): One of the mildest of the allium family of seasonings, chives are wonderful snipped into salads, added to whole grain dishes such as pilaf, or to starchier vegetables. The Chinese are fond of chives, however Chinese chives are not the same as what Westerners think of, when they think of chives. Chinese chives are long flat leaves that have a strong garlic pungency to them, use them in smaller quantities as you would green Spring garlic because they are very powerfully flavored. If you are using Western Chives in place of Chinese Chives(which you can do) double up the amount of conventional chives to give a similar flavor. Chives are also excellent added to cold potato dishes, dumpling doughs, Asian dumpling fillings, and savory pancakes. They are also common in Eastern European cooking, German, some French and Scandinavian dishes.
- Basil(Ocimum basilicum): One of the most common herbs in use, Italian Basil is a delicious addition to anything with tomatoes, indeed basil and tomatoes are a match made in culinary heaven. However, there are a lot more options for basil than simple caprese salad, bruscetta, or pasta sauces. Because the herb is pleasant, but not extremely strong like rosemary, puree a large amount of it with some spinach, parsley, garlic, lemon juice and olive oil for a classic pesto(add nuts if you wish), add some shredded leaves to a pea soup, or a minestrone at the end of cooking. Garnish carrot soup, or simple steamed carrots with basil oil or coulis. Make tomato towers with whole basil leaves between the slices of tomato. Thai cooks use basil as the basis for some of their famous fiery curries, and add it to many of their soups and sauces. There are many different types of basil, both European and Asian varieties, all are easy to grow but all will also bolt if subjected to extremely hot weather. Keep basil well watered, and well trimmed to keep it producing leaves for your cooking needs. Basil will over-winter in moderate, to sub-tropical climates, however it will not withstand cold temperatures and in temperate climates it is very much an annual plant. Plan accordingly, however it is very easy to start the plants from seed, particularly if you have a heat-mat.
- Parsley(Petroselinum crispum): One of the most commonly used herbs, parsley has a pleasant mild astringency in the case of the curly variety, however the flat-leafed type is quite strong in flavor. Used in quantity it makes for excellent sauces, pesto, etc. Add fresh leaves to salads, and season mild sauteed vegetables with lots of chopped fresh parsley for a delicious pleasant savory. Puree with lots of lemon juice and a bit of garlic for a delicious salad dressing. Pureeing with lime juice, vinegar and avocado also makes an excellent salad dressing. Parsley is easy to grow, but it is quite a slow-growing herb and can take up to 3 weeks to germinate if you are starting your herbs from seed. Be patient, the stuff will sprout but it does take a good while. The plants are quite heat tolerant, and will stand up to quite a bit of sun, minimal watering, and don't bolt at the first sign of anything like cilantro. If you don't like cilantro, use parsley as a very equitable substitute.
- Oregano(Origanum vulgare): A staple of Italian and Greek cooking oregano is a delicious herb used in its dried form in sauces of all types. It also makes a wonderful crust for grilled items when combined with olives, capers, and garlic. Also found in Latin American food, oregano is often found in salsas, chopped salads, and some cooked sauces. Add to pots of beans, fresh chopped for Mexico's answer to Italian Basil. Oregano is highly invasive as an herb and we recommend that if you're going to grow it in your garden that you either plant it in a pot above ground, or bury a 5 gallon bucket leaving a 2 inch rim above the ground, filling the bucket with soil and plant it in that to keep if from going everywhere. It is one of those herbs that once you get it in, it's a real pain in the neck to get it out if you decide you don't dig anymore.
- Mint(Mentha sachalinensis): Probably the most invasive herb you can plant, mint is found growing wild in fields all over the world in one variety or another. Mint also has many sub-varieties that have little different scents and flavors to them from pineapple mint, to chocolate mint, to the old standards of peppermint and spearmint. Mint is commonly used in Middle-eastern, Moroccan, and Indian cooking. Europeans like it in tea and other beverages. Mediterraneans use it for cooking, particularly in Greek cooking. The French and Italians like it for desserts. If you want to plant it in your garden, plant it in a bucket to keep it from spreading all over the place, because it will if you don't take steps and the stuff is darn near impossible to get it out once it's in, short of using Round-Up on it and even then....
- Tarragon(Artemisia dracunculus): This is a slightly finicky herb to grow, it grows rather badly in pots, but it will grow nicely in the garden. It likes plenty of water, but not having it's "feet wet", however its delicious flavor reminiscent of black licorice or anise, is well worth a little fiddling. One of the base herbs of French cuisine, it is wonderful used in fresh salads, pureed or marinated in a salad dressing, or even used as a flavoring for sweet preparations. It does a little bit of everything, and almost everything well. Choose French Tarragon, rather than Russian Tarragon as the flavor is preferable, should you have the option. Tarragon is slow growing, and not particularly heat tolerant. Grow in the shade as much as possible to avoid having the plant fried by direct sunlight, water it often help keep it from wilting/dying in hotter climates.
- Savory(Satureja hortensis) : A common European herb, Savory is much less commonly used in America. However, it is delicious and certainly lives up to it's name. The stuff grows like a weed and is easy to plant in the garden, or in containers. It is a moderately strong flavor and works well to highlight other savory-tasting herbs such as thyme and rosemary. Use it in any dish you would use thyme or rosemary, add it to sauces, salad dressings, marinades, etc. Summer Savory has a bit better flavor than Winter Savory, in our opinion. It also grows more quickly, and doesn't require as much care, just throw it in the ground and it grows basically.
- Bay Laurel(laurelis nobilus): The noble bay tree: it's leaves were used to crown Roman Emperors, and winners of the ancient Olympic games. The trees can be grown at home in tubs, or if you live in a temperate climate planted directly into the ground. The trees are slow growing, but even a young tree will produce sufficient leaves for cooking after it is around a year or two old. Trees planted into the ground and properly looked after will grow to a height of around 60 feet unless pruned back. Tub-planted trees can be kept to a very manageable 4 to 6 feet, though it may take as long as 15 years for the tree to reach that size. Plant the tree in a decently large tub to allow it's roots room to spread and give the tree a good base. Keep the tree moist, well trimmed, and feed it occasionally(once-twice a year) with a fish emulsion fertilizer and a few handfuls of quality compost. Re-pot as needed. Mist the tree with a solution of weak black tea every few days in the winter to help keep its leaves from drying and keep its soil fertile. You can start the trees from seed, but it make take as long as 6 months for the seeds to germinate. [Note: Only cook with real Laurelis Nobilius leaves, other "bay" trees can be toxic to consume.]
- Sage(salvia officinalis): One of the classic cooking herbs found in English, German, and Eastern-Northern French cuisines. Sage is extremely strong in flavor and is classically used to flavor roasted meats, cured meats, and to cut some of the fat of confits and other preparations. Sage and onion are a delicious combination, and if you eat a plant-based diet there is no reason that that winning-combo cannot be made use of in mushroom, eggplant, and corn, or quinoa-based stuffings, etc. Use fresh sage sparing to flavor roasted root vegetables, and chop one or two of its fuzzy leaves to accent a fruit or savory soup. Sage will often over-winter in the garden, but it is not necessarily a perennial herb in areas that experience hard freezes. Plant it near your house, or in another sheltered area for the best chances of it surviving the winter. It can be grown in pots with mixed results and it does tend to require a bit of fussing. For culinary use be sure that you use only salvia officinalis, or another culinary-intended variety. Some salvias are toxic to humans at worst, or can have some unexpected results if consumed. Safety first.
Published 05-20-2013
Hand-Tools: The Skinny on Gadgets
What every cook really needs in their gadget drawer
People ask our chef lots of questions about equipment, gadgets, and what she uses in her kitchen when she's out and about teaching, etc. This week she would like to share her thoughts on what sorts of things should have a place in the hand-tools drawer for most cooks.
- Knives: You really only need two for pretty much any job in the plant-based kitchen. A 3-4 inch Paring Knife, and a good Chef's knife of any style you like; pick something that fits your hand, that is a comfortable shape, weight, and length for you to use. Keep your knives sharp, don't bang them around, and don't put them in the dishwasher. They will serve you well for many years.
- Rubber Spatula: These are handy for scraping bowls, smoothing the tops of batters, and generally not leaving half of whatever-you're-making in the bowl. Buy something that's relatively thick so it's sturdy enough to last for a while, but not so thick that the scraper part can't be flattened to the sides of the bowl/container. Heat-proof handles are a good idea, as are flat scrapers. The bowl/scoop shaped ones aren't as versatile, no that they don't work or aren't good, they just don't work as well as the flat kind. Wooden handles aren't as good as plastic/composite/rubber ones. Silicone blades are nice, but they do tend to be less rugged than old-fashioned rubber ones. Pampered Chef makes the best rubber spatulas we've ever found.
- Whisk: Not a tool you use a ton in a plant-based cooking style, however nothing else really works as well when you do need one. A big balloon whisk isn't necessary for 90+ percent of what you'll use a whisk for, a moderate sized sauce whisk is generally the most practical to keep and will do everything the balloon whisk will do, it's just a bit less efficient for whipping egg whites, and that sort of thing. However, we think it makes up for that in ease of storage, price, and general usefulness.
- Wooden Spoon/Spatula: The best all-purpose stirring tool there is. Choose tools made of hard-wood, preferably maple, bamboo, or similar. Composites are okay, but they tend to warp and split. Don't buy wooden spoons made of soft-wood, they warp/split/crack/break far too easily. Choose flatter tools, with less deeply scooped/rounded bowls. The round bowled ones look a little nicer, but they aren't as useful and it's difficult to get them into the bottom of the cooking vessel when stirring something, and they are also more of a pain to clean, they also tend to be more expensive. Do not soak wooden tools, they soak up nasty dish-washing water, and are more prone to splitting and cracking. If you want to really be good to your spoons, oil them lightly with vegetable/olive oil about once a month and let them sit for 24-48 hours without using them to let the oil soak in properly. The oiling makes them last quite a bit longer, and also makes them easier to clean.
- Metal Spatula/Scraper: This is a very handy tool to have, you can use it for everything from flipping pancakes, or blacked vegetables, to lifting things out of the oven, to scraping down a counter top, and a bunch of other random stuff. Choose something that is stainless steel, preferably made from a solid piece, and something that has quite a thin blade with a slightly beveled edge to make it easier to get it under your cooking items. Blunt edged spatulas are annoying, trust us. You can buy plastic/nylon/coated versions, however those aren't nearly as rugged, or as versatile as the classic metal version.
- Can Opener: A hand-operated can-opener is a handy thing to have and you never have to worry about being able to open cans if your power goes out. There is also less to go wrong with them, and they are about 1/5 of the price of an electric one. Choose something that has gears that operate smoothly when you turn the handle, something that doesn't have a lot of lateral play between the two handles when you move them apart and together(this means the opener will not easily bind or slip when you go to use it). Also pick something that fits your hand size comfortably. Oxo makes a pretty good one. Weirdly, the old-fashioned dollar store ones usually work pretty well, also.
- Mortar and Pestle: While this isn't an essential piece of equipment unless you make a lot of Mexican, Indian, or Middle-Eastern food it is a pretty handy thing to have. Choose something that has about a 1/2 cup capacity mortar, which is generally sufficient for most kitchens. Also, pick something that is made of heavy material, marble, granite, or similar. Don't bang it around too much, don't drop it, and don't buy one that's made of glass or wood. Those are pretty, but they don't work as well. Wood picks up odors and may crack or split on you. Glass is too fragile, even heavy tempered glass. The lava stone ones are nice, they are big and heavy, only buy them if you use yours a lot. They also tend to do a better job on stuff that's coarser, the finer stuff gets lost in the pores of the stone.
- Vegetable Peeler: Choose one that is sharp and fits your hand. Ceramic peelers are nice. Y-style peelers are our preference, though if you prefer a French-peeler(vertical bladed) go for it. Serrated peelers are not usually a good idea, they cut too deeply, can't be re-sharpened, and tend to drag and catch in the items being peeled. Sur La Table carries a very inexpensive Y-style peeler that works quite well.
- Ladle: Nothing works quite as well as a ladle for moving hot liquids around, and dribbling liquid into various preparations. You can certainly use measuring cups, etc to the same jobs, but a ladle is more efficient, and some some cases, safer. Choose a ladle that is made out of single piece of metal, preferably stainless steel. A 4 ounce is usually the best size for most kitchens, though if you make a lot of sauces you may prefer a 2 ounce size. You can get an 8 ounce size, but they tend to be a little cumbersome and less versatile. Choose a ladle that has a smoothly rounded bowl, no excess lips, sharp bends, edges, etc. All of those things make it easier to clean and work with. Wooden ladles are pretty, but not generally as practical, though if you find a good one they are nice to bring to table.
- Metal Spoons and Forks: You're going to probably have these in your kitchen anyway for eating and serving, however keep a few back for using while you're cooking. Sturdy steel tablespoons make excellent stirring/tasting spoons. They are also small enough to give you good control in how you place your finished items when you are trying to create a nice presentation. Forks are handy for stirring batters, beating eggs, and mixing slurries for thickening sauces, soups, etc. Choose tools that are fairly thick metal that won't bend easily, preferably ones that are formed from a single piece. Wooden tools work okay, but they aren't as tough or as good at getting
in corners, etc. They do have one upside, if you drop a wooden tool in a pot of something it is easy to fish it out again since they float. Note: Wooden forks are infinitely less practical than metal ones for the task of actually "forking" anything, however they do make quite good scoops/tongs.
- Rolling Pin: If you don't bake/work with dough that much you don't honestly need a rolling pin. However, nothing else will really do the job when you do need one. You can make do with a smooth sided bottle, but rolling pins aren't that expensive and they do give you more options. Choose a hard-wood, metal, or stone pin. The French-style pins with tapered ends and no "handles" are generally the easiest for most people to learn how to handle, but if you prefer the heftier American-style pins with handles, go for it, they are generally more money. Don't buy a glass pin, everything sticks to it no matter how much you flour it in our experience. Our preference for a rolling pin is a 14 to 18 inch French-style pin, 1 1/2 to 2 inches in diameter, made from unfinished maple. If you make a lot of dumplings, or do a lot of fine work, small rolling pins(about 8 inches long and 3/4 inch diameter) can be found for a few dollars are Asian markets, or you can make one out of a maple dowel, or a bit of broomstick.
- Melon Baller A.K.A. Parisian Scoop: If you want to tinker with presentations and make some different effects in the appearance of your cuisine this is a good little tool to have. It's another tool that nothing else will really do what it does as well as it does it, so if you want one, get one. Don't try to improvise it, you'll just be annoyed. You can get a bunch of different sizes, a 1/4 inch-1/2 inch or a
1/2 inch-3/4 inch one is the most common, however for some really cool effects order yourself a little tiny one from JB Prince for about $15 that makes a 3 mm ball. Very cute.
- Ring Molds: These are handy for all kinds of things, you can use them as cookie cutters, cut pasta dough and dumpling wrappers with them, create beautiful layered salads, tians, and hot dishes, and pretty much anything else you can think to do with them. A set of 11 cutters is about $15, though if you want to just experiment to see if you'll use them before you buy, keep a few empty tin cans of different sizes with both ends cut out and see if you dig playing around with them.
Note: Metal ring molds are best, you can get nylon and silicone ones, but they aren't quite as practical or as rugged as metal ones.
- Grater (box or micro-plane): For grating whole spices, citrus zest, and other hard items nothing beats a small micro-plane grater. Box graters work, but they usually rust after a while, and are annoying to store if you have a small kitchen. A cheap and cheerful option to a $15 micro-plane is a stainless steel rasp or file from the hard-ware store. It's basically the same thing, and it's about 1/2 the price and works like a charm. Technically, you don't need one, but it does make your life a little easier when it comes to zesting and grating spices, etc. Mortar and Pestle, and a Knife will do the same job, but not as quickly, or as well usually.
We hope that you find this information useful and helpful in reducing any kitchen clutter you may have, as well as knowing how to equip your kitchen if you're just starting out, or are in need of a re-boot in your equipment. Frankly, there is really no need to spend much money on most of what you buy. You can get everything you need to make just about everything you'd want to make under most normal circumstances for about $300, including new knives. If you were just picking up a few things, you should be able to get what you need for less than $100 and the stuff you buy should be plenty sturdy enough to last you between 5 and 20 years. Happy Cooking!
Published 05-06-2013
Pots and Pans 101
What You Really Need, What's Good, What's Not and Why
We get asked a lot of questions about kitchen and cooking equipment, what's good, what's not, and what is really necessary to cook great healthful food. Fortunately for everyone, what you really need is very minimal. However, high quality pots and pans are not the cheapest things to buy, if you're buying new, but there are a few ways to keep everything affordable.
Here is what you really need, even if you're a really enthusiastic cook, you still would likely never need much more than this.
- 10 to 12 inch Saute Pan (with or without a lid)
- 2 quart Sauce Pan with a Lid
- 6 to 24 quart Stock Pot with a Lid
- 1 to 4 Sheet Pans
What is more important that the amount, or even the type of pans you have, is the quality of those pans. Cheap pots and pans are generally thin, flimsy, and warp, dent, crack, and the handles become loose and fall off in most cases. All of those characteristics of cheap pans mean that they are difficult to cook in using proper techniques. Here are what you want to look for when you're buying a good pan. Brand doesn't matter. Material, method of construction, and weight of the cooking vessel; DOES.
Ideally, you want all your saute and saucepans to be made of heavy gauge stainless steel and the bottoms of the pans to contain some type of copper or aluminum core to improve the heat-transfer quality and speed of heating of the pan. They should have metal handles that are riveted on(screws loosen up all the time and you're forever tightening them and that's annoying). Do not buy pans that have plastic, wood, or composite handles, fittings, etc, because you can't put those in the oven which limits their utility a bit.
Look for vessels that are heavy when you pick them up, a 10 inch stainless steel saute pan should weigh in the neighborhood of 3 to 5 lbs without its lid. A 2 quart saucepan should be about the same weight, perhaps a bit heavier without its lid. The reason these pans need to be so heavy is the density of the metal smooths out any hot spots, and variations in temperature in the heat source and provides an evenly hot surface to cook your items on, which means a very even, predictable result in your technique. Dense vessels also hold heat better enabling you to cook and brown larger amounts of items in the pan without them steaming if you don't want them to, also you don't have to have your stove up as high or as long, which saves a bit of energy, nor do you have to fiddle with your temperature control all the time to counteract all the temperature swings of a thin vessel which is more efficient for the cook. The downside to this sort of vessel is they tend to be quite expensive when purchased new, unless you can get outlet store pricing, seconds, or find them second-hand at yard-sales, thrift stores, etc. A new copper core stainless steel 12 inch saute pan will run you around $250 with a lid, not cheap. Aluminum cores are bit cheaper, running around $185 with a lid, however that isn't exactly a paltry sum of money either.
If you're on a budget and that's way too rich for your blood, there is a cheap and cheerful alternative; Cast Iron. Cast iron is just as good as stainless steel when it comes to delivering even heat, searing, browning, etc, you can even bake bread and so on in a cast iron skillet. However it has a couple drawbacks, firstly cast iron requires maintenance. It has to be seasoned, oiled, and cleaned with salt; never washed in water. Cast iron is also vulnerable to cracking if it is subjected to a huge temperature swing, over-heated, or dropped on a very hard surface(concrete, etc). It is actually quite hard to over-heat one, but it can be done if you were to heat one up very hot and then de-glaze it with cold liquid the temperature shock might crack it. Those are the downsides to cast iron, however if you take care of it, that $12 Lodge cast iron skillet will last very nicely for a very, very long time.
There is one type of pot that you can be rather cheap on, and that is your stockpot. Stockpots do not need to have the same density properties as saute pans and sauce pans because they are generally used for boiling/simmering things. The liquid used in those techniques mitigates hot spots for the most part, and the fact that the pot is almost always used covered with a lid fixes the rest. There is no real reason to pay more than about $60 for a large stockpot with a lid. Do not buy one that is aluminum unless it is anodized or coated. Do not buy a cast iron stockpot/dutch-oven, unless you intend to use it only for camping/open-fire cooking purposes, you'll have the devil's own job keeping the darn thing from rusting to pieces if you do. Ideally, you'll want something of an appropriate size made from as heavy a gauge stainless steel as you can find for under $60. If you spot something that's perfect for you, but doesn't have a lid, buy it anyway. You can use a sheet pan, foil, or a large plate for a lid, no worries.
When it comes to bake-ware there are lot of different types, a lot of different information, and a lot of rubbish floating around. However, the same rules for buying stove-top cooking vessels apply to oven-vessels. Avoid coated pans,(teflon, etc,). Buy things that are heavy, stainless steel is best, but aluminum will do. Don't by anything with weird shaped handles, plastic, wood, or composite handles, etc.
Sheet pans are all you really need, you can do everything from bake cookies or thin cakes on them, to roasting vegetables, baking fish, or roasting a whole chunk of whatever on them. They also make good lids for stock pots and saute pans if yours don't have lids. However, if you want to have a few other things, we suggest a 9 X 13 baking pan, or an 8 X 8 square, a 9 inch round, and a couple of sturdy metal loaf pans to round out your collection.
Before you ask, we like ceramic bake-ware, but only to a point. Ceramics and glass bake-ware is great in that it heats very evenly and it works very well, except it is vulnerable to being dropped, and also to extreme temperature swings, ie. Don't de-glaze it when it's in a 400 degree oven. It's kind of personal choice. Also, there is no need to pay 200 bucks for forged metal roasting pan, or anything that heavy duty, the cheaper versions do the same job just as well for a home kitchen and they cost a tenth of the price. Don't pay more than about 12 bucks for a sheet pan, don't pay more than about 8 for a loaf, round, or square pan. Seriously, if you do, you are getting ripped off.
That is about all you need to know for purchasing stove-top, or oven cooking vessels. You don't have buy everything at once, if you want to replace anything that you have. We also recommend avoiding pot, pan, and bake-ware sets because they tend to have things you don't need in them, as well as not enough of the things you do need. You'll get better value and utility for your money if you purchase your items individually.
Good luck and Happy Cooking!
[Note: While brand doesn't matter, the brand we like the best for pots and pans is All-Clad. If you have any further questions or something isn't clear, please feel free to e-mail us. Also, there is an excellent website that sells All-Clad seconds which are perfectly useable pots and pans, they just aren't totally perfect, but the prices are really good. Go to: www.cookwareanmore.com and look at their “irregulars” section. Very good deals there.]
Published 04-29-2013
Smoothie Time!
Forget about boxed and convenience meals, even those heat-an-eat deals aren't as quick as throwing a bit of this and that in your blender, adding water and ice and hitting “on”. The “smoothie as a meal” idea is nothing new, ever since high-speed blenders made it onto the “equipment for the average kitchen” list smoothies have become more and more popular ways of eating right when you're short on time, or money.
However, we've had people say to us, “I started drinking a smoothie every day to help me lose some weight, but I haven't lost any weight so that must be a myth, right?” No, it isn't a myth, smoothies for breakfast will help you cut some of the calories out of your diet and help you lose a little weight in conjunction with proper exercise and highly nutritious diet. However, if you are loading your smoothies up with protein powders, yogurt, cottage cheese, milk, coconut milk/flesh, non-dairy yogurts, soy products, nuts, seeds, nut butter, bananas, dates or dried fruits, grapes, etc and drinking a quart or more of that mixture every morning you are easily downing in the neighborhood of 1000 calories with most of it made up of sugar, or fat. Nto so healthy, or slimming either, right?
The trick to making slimming smoothies that still taste good is to view most of your ingredients as mainly just flavoring, or seasoning. For maximum nutrition and minimal calories you want your smoothies to consist of mostly leafy greens and water, however pureed kale doesn't taste that great, and if it tastes nasty you won't drink it and you'll just have wasted money on greens, ice, and a blender.
Since we have established that pureed greens and water doesn't taste that great, you will want to add something else a bit nicer to help it out. Savory smoothies have less calories most of the time,( if you're putting 2 avocados in it all bets are off), and can be very useful for people who need to watch their blood sugar levels(diabetics, etc) because they have very little natural sugar to spike the glucose levels. Fruits smoothies are better for people who are easing themselves into smoothies, trying to wean themselves off sugar, or are helping their kids eat better. Pick what works best for you and your situation.
Remember, just like any other type of dish you might cook, or prepare, the quality of the ingredients you use will be very readily apparent in the smoothie. If your fruits are not ripe, if your vegetables are old, if your greens are not fresh, you will know and it will adversely affect the flavor of your final smoothie. Here are some good basic recipes that make about a quart of smoothie and contain less than 200 calories per quart each, and taste delicious. Bon Appetit!
- Green Fruit Smoothie: 1 Orange, ¼ lb Fresh Berries, Stone Fruits, or Melon, 5 ounces Fresh Greens(spinach or kale are best), ½ cup Water, 3 to 6 Ice Cubes – Wash and peel fruits as needed. Combine with washed greens, ice, and water in jar of a bar blender. Puree until very smooth and drink at once.
- Green Vegetable Smoothie: 1 Carrot, 1 Ripe Fresh Tomato, ½ Bell Pepper, 1 stalk Celery, 5 ounces Fresh Greens(kale or spinach are best) ½ cup Water, 3 to 6 Ice Cubes, Pinch of Salt and Pepper, 2 tsp Wine or Balsamic Vinegar - Wash and peel vegetables as needed. Combine with washed greens, ice, and water in jar of a bar blender. Puree until very smooth and drink at once.
- Fiesta Smoothie: 1 Ripe Fresh Tomato, 1 small Cucumber, 1 small Bell Pepper, ¼ Jalepeno Chile or 1 tsp Korean Red Pepper, 1 small Shallot or 1 ounce Red Onion, Pinch of Salt, ½ cup Water, 3 to 6 Ice Cubes (can add 5 ounces of Fresh Greens if you wish). - Wash and peel vegetables as needed, remove ribs and seeds from chile. Combine with washed greens(if using), ice, and water in jar of a bar blender. Puree until very smooth and drink at once.
- Tropical Smoothie: 1 small Mango, 4 to 6 Kumquats or 1 Orange, 2 ounces Fresh Pineapple(optional), 4 ounces Fresh Melon(optional), ½ cup Water, 3 to 6 Ice Cubes (can add 5 ounces of Fresh Greens if you wish). – Wash and peel fruits as needed. Combine with washed greens(if using), ice, and water in jar of a bar blender. Puree until very smooth and drink at once.
- Berry Best Smoothie: 1/3 lb Fresh Berries, 1 small Orange or Grapefruit, ¼ cup Water, 3 to 6 Ice Cubes (can add 5 ounces of Fresh Greens if you wish). – Wash and peel fruits as needed. Combine with washed greens(if using), ice, and water in jar of a bar blender. Puree until very smooth and drink at once.
Published 04-22-2013
A Short History of Coffee
Coffee, the brew that so many people find so necessary to their morning routine. Coffee is actually a relatively new addition to the common beverage palate, when compared to the old-timers like beer, wine, ale, mead, and tea, though it perhaps surpasses all of those beverages in terms of it's wide spread appeal.
Coffee beans were first discovered growing wild in northern Africa, specifically Ethiopia(though various species does grow other places), and there is much folklore surrounding the subject dating from about the 9th century onward, however the first documentation of coffee being harvested, roasted, brewed and drank as we now think of it was in the late 16th century by the people of Yemen, and it quickly grew in popularity spreading throughout the Ottoman empire, and among other Middle Eastern and African peoples.
As Europeans began to explore and trade with these peoples coffee was introduced to Italy, the Netherlands, Germany, France, the United Kingdom and so on, and was adopted with great enthusiasm by those people, so much so the the drinking of coffee was quite wide spread by the late 1600's. Coffee drinking surpassed tea drinking in the US after the British trading companies that supplied tea to the colonists cut off the supply as part of the reveloution and the War of 1812. Since tea was scarce or unavailable to the majority of folks, coffee became the beverage of choice.
Coffee beans are grown in a medium-sized bush in climates ranging from tropical and sub-tropical, to somewhat arid desert-like regions. The bushes are fairly hardy in terms of their water requirements and their tolerance for heat, wind, and relatively nutrient-poor soil. The bushes take several years to reach maturity, and then produce varying amounts of berries. These berries contain the relatively large seeds which are harvested, pulped and washed thoroughly to remove the flesh of the berry. The coffee seeds(beans) is then dried either via drying machinery, or screen drying tables left out in the open air, or in drying huts. The dried seeds are now in the form of what is known as “green” coffee beans. Those beans are then sold to coffee roasters, whither large commercial enterprises or small artisan roasters. The beans are roasted to the desired level of darkness, ranging from a quite light brown, to very dark almost black. Each level of roasting has a different name and some are typical for beans from different regions. For example, dark French roast coffees may come from Martinique, Papua New Guinea, or Trinidad. Light roast beans from Mexico, or Ethiopia, and Medium roasted beans from Guatemala, though any bean from any region may be roasted to any level.
After roasting the coffee is sold to individual shops or consumers directly from the roaster. When you purchase coffee you want to purchase beans that are as freshly roasted as you can get, and whole beans are to be preferred. Store your roasted beans in an airtight container in a cool dark place, if your freezer is very clean that is a good place, double bag your coffee to keep it from picking up moisture or "off" odors.
There are several different methods for brewing coffee. There is the middle-eastern way: which involves grinding the coffee to a very fine powder adding water and bringing it to a boil just for an instant, adding sugar at that point and serving the coffee as is. This produces a very strong, and often somewhat thick brew, that is very fragrant. Some people love it, some people find it over powering, no matter which side of the scale you fall on, consume this kind of coffee in very small amounts as it is quite caffeinated and can have unpleasant side-effects if consumed in too large a quantity.
The other more common methods to Westerners would be the French Press or percolator methods, and the drip maker method. The one you prefer is subjective, many people say that a French Press brew is smoother, fuller-flavored, and in some ways easier and cheaper since it requires no additional filter, and the beans need not be ground over fine. Other people prefer the speed and convenience of the automated drip method, and if you like that morning cup of joe it may be your method of choice. Coffee used in drip makers needs to be ground quite finely due to the limited length of contact with the water that the grounds have. The other less widely used method is Cold Brewed coffee: it is made by mixing coffee and cold water and allowing it to steep for several hours, then straining the brew and drinking either cold or hot. Many people feel this makes a very mellow smooth brew as there are no off-chemicals produced from heating the coffee and all the flavonoids and oils are intact from the beans. Try all the methods and see which one you like the best.
As for the ratio of coffee to water that is somewhat open to preference, some people prefer a stronger brew, some a slightly weaker one. If you like your coffee with milk(dairy or non), cream, or sugar you may prefer a little stronger brew. If you like it straight you may prefer something a little milder that allows you taste the more delicate nuances of the brew. The general guideline is going to be about 1 tbsp of coffee grounds per 8 ounces of water in a drip maker and about 2 tbsp of grounds per 1 quart of boiling water in a French Press or Percolator. Feel free to play with this ratio until you get the desired result. Also, the darker roast your coffee of choice is, the less of it you'll actually need. Brew time for French Presses is somewhat subjective, but 3 minutes is generally a good place to start for average ground beans, coarser beans may take a little longer 4-5 minutes, and very finely ground beans perhaps only 1-2 minutes.
When it comes to health benefits of coffee, there is actually very little conclusive evidence on the subject. There is a fair amount of information on the potential negative effects of coffee consumed to excess, racing heart, profuse sweating without exertion, etc. Excessive caffeine consumption can cause jitteriness, high blood pressure, migraines, arrhythmia, circulatory issues(hardening of arteries, blood vessels, etc), and anxiety issues. Though if you are moderate(8-12 ounces per day or less) in your consumption those symptoms shouldn't be anything to really worry about.
Coffee beans do contain antioxidant properties, however the actual effect of those antioxidants may be fairly minimal if you eat a very high quality diet. However, if your diet is generally poor you may notice some effects in terms of health benefits, the data is somewhat unclear in that regard.
Don't forget, Coffee isn't just a tasty way to start your day, you can also cook with it. Add some fine coffee grounds to a stew, soup, or sauce for a rich and pleasing bitterness. Make a dressing or glaze with brewed coffee, or add a few spoonfuls of coffee reduced with honey or molasses to a loaf of rye bread, or anything with chocolate in it. Make sorbet, or coffee-coconut ice cream, all of those a delicious ways to enjoy coffee outside of the cup. Happy Cooking and Bon Appetit!
Published 04-15-2013
The Consumption of Whole Grain
We like grain at Green Bowl, we have nothing against it as an easily digestible source of fuel for the human body, it also tastes nice, stores well, is fairly easy and cheap to produce, and has fiber. All good things, when compared to some of the other food-fuel sources out there. However, like so many things we as modern humans eat, it is very easy to get too much of a good thing.
Whole Grains have been constantly hyped in the American diet for about 30 years as being beneficial to one's health, “high fiber”, etc, etc, etc. However, there has been a consistent rise in the prevalence of grain and gluten allergies in the general populace since the 1970's. We are not doctors or researchers, but we cannot help but wonder what the level of correlation between the two phenomenons is.
In our experience we have found that it is much easier to add calories to one's diet than it is to add pure nutrition. Which means that it is best to have the bulk of your diet consist of high-nutrient and low-calorie foods and see what happens in terms of your energy and weight levels. If you find you need more calories to maintain your desired weight and muscle mass it is very easy to just eat an extra ounce of raw nuts, and an extra cup of beans, roasted sweet potato, etc to make up the difference in calories. However, if you follow the guidelines that the basis of your diet be made up of whole grains and pure proteins the average person is automatically going to be consuming an excess of calories and a lack of nutrition before even getting started. Even if you go to a 100% plant-based diet and are religious about avoiding animal products and refined carbohydrates, the high levels of starch present in whole grains indicate that per calorie they are never going to have as much nutrients as non-starchy and green vegetables.
What this indicates is that green and non-starchy vegetables should be the real backbone of a high nutrient diet, not starches from whatever source. Yes, whole grains do have some nutrition and they are miles better than refined carbohydrates(starches and sugars), however not on that scale that fresh vegetables and fruits do. It would seem that if you want to reap the benefits of improved body chemistry, weight-loss, and over-all improvement in your health and wellness, whole grains are best relegated to not more than about 20% of your dietary make-up. As always we would say, don't take our word for it. Do your research, talk to qualified persons, and make your own well-informed decision on the subject.
Published 04-08-2013
Wheat-Free and Gluten-Free
With every year that passes it seems that more and more people become afflicted with an allergy or illness caused by that seemingly wholesome grain of Wheat. When one is unable to eat, or chooses not to consume wheat for one reason or another, such a restriction removes a great many commonly eaten dishes, and purchased food items that make up the “normal” diet.
This may be discouraging for a person who is not comfortable in the kitchen, or one who is not well versed in the true scope of the edible world. Many people when confronted with the obstacle of a no-wheat diet throw up their hands in despair at the thought of never being able to eat bread, pancakes, pasta, etc. Dining out can also become tricky.
While this is annoying in many ways; however it need not be an unpleasant restriction on the pleasures to be found at the table. We would like to share some of our suggestions for removing wheat from your diet, pantry, and cooking.
- Identify The Wheat You're Eating: Wheat and wheat-derived ingredients have found their way into many many foods in the American diet. If you have a wheat sensitivity the first thing you are going to want to do is find everything you've been eating that contains wheat. Read labels carefully. Avoid things that contain enriched or whole wheat flour, wheat bran, modified food starch, modified wheat starch, bulgar, semolina, spelt, kamut, einkorn, vital wheat gluten, matzoh, cous-cous, farina, graham flour, hydrolized wheat protein, wheat germ, and cake flour. Also beware processed foods that contain common soy sauce; many commercial soy sauces contain wheat as well. Triticale grain is a wheat/rye hybrid and contains gluten, though some persons with purebred wheat sensitivities can consume it in small to moderate amounts.
- Remove Processed Wheat : After you've identified all the sources of wheat in your diet you now have to decide in what direction you want to go in your removal of the offending item. Some people prefer to just drop the offending foods entirely, some people want to find other things that mimic their old favorites. Ultimately, it is very much an individual choice. There are plenty of gluten-free, wheat-free items on the market today, however be aware that those items generally contain large amounts of alternative starches, sugars, fat, gums, and emulsifiers used to simulate the texture, mouth-feel, and flavor of wheat.
- Wheat Substitutes: If you don't like the idea of consuming the alternative items that are commercially produced for the wheat-free consumer here are some ideas for home-made substitutes that are delicious and produce excellent results. Remember, nothing really acts like wheat, except wheat. Substitute-made items should not be considered to be exact replicas of their wheat-made counterparts. There will be some differences in flavor, texture, and final appearance, have an open mind. These substitutions are rarely “bad”, but they are different. Quinoa, Teff, and Bean flours are excellent for savory quick breads, use flax seed meal as a binder. Cornmeal, Masa Harina, and Buckwheat, are excellent for sweet or savory quick breads, flat breads, and steamed items. Rice flour[Note: glutinous rice flour does not actually have any gluten in it.] makes excellent crackers, and adds a nice crumbly texture to cookies, and short-doughs, it's also excellent for dredging, fritters, and batters for frying. Gluten-Free Oat Flour is suitable for celiacs in some cases. If you choose not to eat wheat, but have no actual gluten allergy/sensitivity, Oat, Barley, and Rye Flours make excellent scones, biscuits, quick breads, and some yeast breads, waffles, and pancakes. Binders are sometimes necessary to compensate for the absence of gluten proteins, the best ones we've found that have the most nutritional benefits are; Flax Seed Meal, Rice Bran, Mashed Banana, and if you're not vegan, Eggs. Using dried fruit purees in place of crystalline sugars negates some of the need for binders; if a suitably high-fiber fruit is being used(dates, prunes, and similar).
- Wheat-Free verses Gluten-Free: At times there is some confusion on this issue; if you are confined to a gluten-free diet you will also want to AVOID Rye, Barley, Oats, Spelt, Einkorn and Kamut as these are either strains of the wheat plant or contaminated with wheat proteins by their growth proximity or processing. If you are only concerned with wheat, NOT gluten, than barley, oats, and rye are generally acceptable to you. Also, be aware that unless a product specifically states that it is processed in a gluten-free facility there is a chance that it will be contaminated with wheat dust, or gluten particulates. If you are very sensitive to gluten you will want to avoid things that are not prepared in gluten-free facilities, even if they contain no gluten in their ingredients.
We hope that you find this little bit of information useful if you are unable to consume wheat for whatever reason. Our best piece of advice would be to keep an open mind on making adjustments and alterations to your favorite recipes, no, they won't be exactly as you remember them, but that does not mean they won't be delicious. We would also recommend that you avoid processed foods, whether they are gluten-free, wheat-free, or conventional. Real food is taken from the ground and eaten in as close to that state as possible. Happy Cooking and Bon Appetit!
Published 04-01-2013
MSG: A Lurking Presence
Just about everyone knows that Chinese restaurants commonly use of Monosodium Glutamate A.K.A. “MSG” in their cooking. However, what very few people know is that the food processing industry makes wide use of MSG and MSG-like substances in a great many of their products. We would like to talk a little bit about what MSG is, and what it does. We have also attached a link to a very good site that will tell you how to recognize all the various forms of MSG and Glutimates found on food packaging labels.
What is it? Monosodium Glutamate is a flavor enhancer that has been used since the 1960's on a wide scale in food processing to improve the perceived flavors of processed foods, and give them what the Japanese term “umami” meaning just a general sort of pleasant savor when consumed.
What it does? MSG has 2 characteristics that food manufacturing companies find highly desirable, #1 it suppresses the human body's satiation responses when it reaches a certain level in the brain/blood stream driving a person to consume much more food than they would otherwise had the items they are eating not been “seasoned” with this compound. #2 is it also tricks the human body into thinking that more protein is present in an item than is actually there, allowing the manufacturers to put less of the most expensive ingredients used in the final product: For example, meat in canned soups, processed meat dishes, etc, reducing the out-of-pocket cost to the manufacturer which makes them more money in two ways, from saving on their ingredients and being able to coax their customers into buying much more of their products than they would otherwise had their bodies detection processes been functioning properly.
What about things that don't specifically say “MSG” on the label? They're safe to eat, right? Not necessarily. What makes MSG act in the way that it does is not the “monosodium” part, while the extra sodium isn't all that great for you, it isn't the part that reacts with your body chemistry. Glutimates are the active part of the equation and there are all sorts of things that contain glutamic acid, which is a building block amino acid and occurs naturally in quite a few different things.
While glutamic acid is not “bad” in and of itself, when the body is exposed to a huge flood of the stuff it triggers all sorts of complex reactions in the mouth, brain, pancreas, and blood chemistry. In small amounts, such as the naturally occurring free glutamic acid in mushrooms, the body has ways of dealing with it, processing it through the liver and storing the excess that isn't needed to trigger necessary brain function, rebuild muscle tissues, etc. However, a huge flood of the stuff overwhelms the coping mechanism and causes assorted effects, both noticeable and subtle. People who are sensitive to the stuff may notice things like headaches/migraines, sweating, flushing, elevated heart rate, extreme thirst, and in extreme cases even ischemic stroke, or seizures, as the neuro-receptors and transmitters are flooded with excitor proteins causing them to fire uncontrollably.
In research labs MSG has been used for decades to induce obesity in lab animals, mice or rats generally, and it has been shown enough to convince us, that consuming MSG will make human beings gain weight and hold on to it due to its effects on suppressing the body's natural hunger/satiation reflexes and reducing a person's perceived energy level which makes them more and more sedentary while increasing their desire for high calorie-low nutrient foods. How can that human being do anything BUT gain weight under those circumstances?
For our part we would advocate the point of view that additional glutimates in any form(MSG, glutamic acid, etc) is not beneficial in any way to the human body and we would also advocate avoiding foods that have been adulterated with these sorts of substances. For more information about Glutamates and MSG visit www.msgtruth.org/ for some very high quality information written by an accredited food chemist. It is rather depressing reading, but it is also something we feel our readers would be interested in knowing about. The choice for how far you want to go to avoid these substances, is of course, yours to make.
Published 03-25-2013
Community Supported Agriculture
As little as 10 years ago the initials “CSA” would have meant very little to most people, however as the local and slow food movements grow, those three letters have come to be a by-word for fresh high quality produce, locally grown, at reasonable prices.
We like CSA's, we like the concept and the execution as well. We think it's a wonderful way to get exposed to real food, real farming practices, and to get acquainted with some of the wonderful passionate people who spend their lives growing and creating for others use and enjoyment. We are big believers in the philosophy of “Know Your Growers” and joining a CSA is a great way to do that.
A lot of people talk to us about how they joined a CSA and then ended up not being entirely sure what to do with 30 to 70 percent of what they received in their share. We believe that a lot of this issue stems from lack of confidence in one's cooking skills and fear of “ruining” whatever is created. Let us ease your mind a little with the thought of, it's just veg. You can't hurt it, and if you don't like something you make no one is going to die.
Also, people seem to have a sort of misconception that they are going to always get roughly the same sort of stuff every week. If you're in a good CSA you'll have a little bit different stuff every week, and pretty much completely different stuff about every six weeks as the seasons change. This is a good thing. Not knowing exactly what you're going to get, or how much of what, will force you into two types of cooking, spontaneous creation and give you a high level of flexibility in your menu planning and cooking in general. These are great skills to learn, have and develop. Are you going to make mistakes here and there? Sure you are, but that's nothing to be afraid of, it's how you learn.
To minimize any mis-steps there are some things you can do. Those things are;
- Talk with the grower, organizer, coordinator of the CSA and ask them for their suggestions on what to do with different things that you'll be getting a week or so before you get them: These folks know their veg, and they are generally quite decent cooks themselves. They can also tell you some specifics on texture, flavor nuances, water content, etc.
- Read books: Specifically, books on vegetable cookery, heirloom vegetables their characteristics , cultivation methods, etc, also coffee table cookbooks with lots of pictures and ideas for fun combinations can be helpful to the more advanced and adventurous cook; though novices may find such books more confusing/overwhelming than useful; however, read 'em anyway if you're interested.
- Have a Dinner Party: Nothing fancy, invite a few friends, people from the same CSA you're in, whoever and do a recipe swap for things to do with whatever you got in your box that week. Spinach in the Spring say, or Eggplant in August. You may be surprised what you and your friends can come up with.
Published 03-18-2013
No Bad Veg!
We're always a little bit sad to hear anyone say, “I don't like vegetables”, or “Vegetables are gross(bland, nasty, expensive,etc).” What a person generally means when they say things like this, is that their experiences with vegetables have not been positive and they have understandably chose to remove vegetables from their diet because of those experiences. However, we would like you to open your minds, shelve your suspicions, and hear us out. We are firm believers that there are no “bad” vegetables, just uninformed cooks, and abused palates.
To start out we would just like to say, Vegetables and Fruits are not “evil”, as so many children have believe. Yes, everyone knows empirically that they are nutritious comestibles, however “nutritious” in many people's minds equals unappetizing, or unpleasant to consume, fortunately this could not be further from the truth.
Secondly, we would like to say that the techniques used for cooking fresh produce differ considerably from the techniques one uses to cook grains, legumes, or animal products, in one main aspect. Fresh produce takes considerably less time to reach “done” than the dried grains/legumes or animal derived ingredients.
And last, but not least, fresh produce does not taste like animal products. Do not expect it to. Do not be surprised when it doesn't. Vegetables are not meat, meat is not vegetables. Fruit is not sugar, sugar is not fruit, and nuts, soy, and coconut are not dairy products. Erase the phrase “It's just like ___” from your vocabulary. We are not interested in what it's “just like”, we are interested in these items for their own merits and values, not because we think they are adequate substitutes for things we're not supposed to eat anymore due to doctor's orders, etc.
Now that we have those things out of the way we can get down to the brass tacks of cooking delicious food!
- Fresh, Fresh, Fresh!: If your items are not fresh, ripe and delicious raw they will probably not improve much by cooking, of any type. Yes, we find some way to say this in just about every column we write, but it's IMPORTANT. Frozen fruits and vegetables have their place, canned do not(with the exception of legumes). If you want every bit of flavor you are paying for at the store, buy the freshest, by the best, and learn how to treat it. The fresher and better quality it is, the less you actually have to do it anyway.
- "Cook It Nice": An old Frenchman told us this once, he was referring to fish, but when it comes to delicacy of construction fish and vegetables have a lot in common. What he meant by "cook it nice" is DON'T BOIL THE CRAP OUT OF IT! DON'T COOK IT FOREVER AND A DAY! DON'T ABUSE YOUR INGREDIENTS!
Ingredients are precious, and high quality ingredients are raised to produce amazing flavors, scents, and textures, if you as the cook come barging in with your size 12s instead of having a care about what you're doing; at best you'll get something that's less than it could be, at worst it will fall under the category of "bad veg" or possibly "slops". Roast, blanch, poach, steam, simmer, and saute with the thought that these items are composed mainly of water, that they have no connective tissues to break down, that they are not "tough". Vegetables should never be "mushy" when they are cooked. In a lot of cases they shouldn't even be all that soft either, "tender" and "mushy" are not the same thing. Tender is good. Mushy is bad. Cook it nice. - Fat is not Necessarily Flavor: A lot of people cook their vegetables with tons of oil, butter, cream, etc and then wonder why they don't get any of the flavor of the vegetables. Fat does not add flavor, judicious amounts of fat added to a very strongly flavored ingredient will tone that ingredient down to a more palatable level, however most vegetables and fruits have fairly delicate flavors in the first place and that tbsp of butter you threw in the green beans or brussels sprouts just covered up about 3/4's of that delicate flavor, as well as adding 100 unnecessary calories and 7 grams of saturated fat. What about olive oil, you ask? Olive oil has a bit more flavor, however if you cook it, the flavonoids that add that flavor are destroyed by the high heat, and a tbs of oil still adds 120 calories no matter what its origin is.
- Salt: Fresh produce already contains traces of sodium from the soil it was grown in, so technically adding additional salt to your food isn't really necessary for the health of the human body. However, a little bit of salt in the cooking water for vegetables, a tiny pinch of coarse salt sprinkled over roasted vegetables, etc does improve their flavor. However, most people cook with way too much salt, and think it improves the "flavor" of their vegetables, etc. All it really does is cover up the flavor like fat does, albeit in a slightly different way. "Seasoned" foods should never taste of salt, they should just taste more like themselves. Carrots should taste more carroty, onions, more oniony.
- Simple IS Better: Layers of flavor is an awesome thing when its done well, but doing it well takes time, practice, and experience; while we would never try to dissuede anyone from practicing cooking. We would a thousand times rather you take 10 minutes to make simple blanched vegetables with fresh herbs and a squeeze of lemon every day, than eat take-out 25 days out of 30 because you only have 2 hours to spare in the kitchen on those five other days. We'll share a little secret with you, when you are properly hungry those 3 ingredient dishes are oh, so delicious. Also, 10 minutes of cooking every day will make you a better cook much more quickly than 2 hours in the kitchen twice a month. Seriously, we're not kidding.
We hope that our plain speaking crash course makes you feel a little more inspired to go out and try some veg. Doesn't have to be anything new, anything fancy. Buy a pound of carrots, and a bunch of celery and cook them "nice", season them lightly and simply, let their true flavors shine, and see what you think. We think you'll be pleasantly surprised. Bon Appetit!
Published 03-13-2013
Shopping Small
People frequently ask us how often we shop and are amazed to find out that we shop between 3 and 6 times per week. The thing is, while we may shop very frequently, we follow the European method, and only purchase what we will eat in 1-2 days, we call this idea “Shopping Small”.
Americans have this weird idea that having an empty, or almost empty fridge, or pantry is some horrible terrible thing. However, we think that having a mostly empty fridge is actually a good thing. It is very hard to have fruit, vegetables, or other food items fall through the cracks and go to waste when you only have 6 things in your refrigerator at any given time. As for pantry and dry goods, let your local market store things, why should you clutter your kitchen with things that it will take you 6 months to use up? If you have a small kitchen like we do, it is foolish to waste valuable space buying everything in bulk. We are here to tell you, there is absolutely nothing wrong with having what most people would probably call “slim pickings” in your kitchen.
When we first started to shop small we set ourselves a goal that we were not going to spend more than $10.00 at a time, did we always make that goal? No, however we did give it the college try and saw our grocery bills per month decrease considerably because of it.
The other thing we did was to start paying serious attention to seasonality, as well as frequenting our local co-op and green markets. We recommend locating whatever resources you have of that nature in your area and taking advantage of them. Get to know the growers, vendors, and proprietors. These folks are a huge wellspring of knowledge on growing seasons, what's good, and what will soon be good. These relationships will give you better food, make you a better shopper, a better cook, save you money and enrich your life in a lot of other ways as well. Make friends with your local producers and vendors, they are nice people. They want you to seek them out and ask questions. They will be happy to talk to you about what they do, and how they do it.
The reason we bring up that resource when we talk about shopping small is, when you shop small you are shopping often enough to take advantage of minute changes in seasonal crops and you will be able to get so many more things at their peak, of both taste and price. Purchase small amounts of high quality items, cook them simply, and take the time to enjoy them in the manner they deserve; that is the philosophy of Shopping Small.
Tips and Tricks for Shopping Small
- Set a financial limit for each shopping trip: If you only have time to shop 3 times a week generally $20 or less per trip is appropriate. If you can shop 5-6 times per week $10 or less is usually acceptable.
- Combine trips: Do your shopping on your way to, or from, work, when you're out doing other things and use that to help set a time limit on how long it takes you to do it. If you forget something, don't worry, you'll be back in a day or two.
- Watch the Sale Fliers: particularly for produce and fresh things.
- Let your local market store things: there is nothing wrong with purchasing in small amounts and besides, sometimes a deal is not a deal.
- Get to know your produce guy at the local supermarket. Ditto as many local vendors as you can.
- Buy only what you will eat in 1-2 days, no more: This is very important, ingredients that sit around lose their flavor, textures, and nutrients. It might take you a little while to really get the hang of how much you NEED to buy to feed yourself, and anyone else you shop/cook for, but you will notice a difference in the quality of your food before long.
- Be flexible in what you purchase and what you eat: Local markets do not always have everything, and what they have may not always be the quality you want. Being flexible in what you buy and eat will enable you to keep your standards of nutrition and quality high no matter what's on special, or in the shop.
- Try things and experiment with what you buy, cook, and eat: Life is more interesting with variety, as is your kitchen. Play around, if you don't like something you're only out a couple bucks and you don't have to buy it again. What do you have to lose, really?
- Plan on 1 large shopping trip for replenishing staples once per month: We generally recommend budgeting $40 to $75 to replenish one's stocks of the more expensive basics, oils, vinegars, spices, etc. Plan on buying your bulk staples of legumes, grains, flours, nuts, etc on this trip.
That's it, that's all there is to it. Shop small, shop often, shop cheap, shop simple, follow those 4 things and we just about guarantee you will soon be eating and cooking better, spending less time and money at the store, and enjoying yourself in the kitchen a lot more. Happy Shopping!
Published 02-25-2013
Early Spring Crops
Spring is right around the corner, just a few late winter storms and a lot of mud in between us and new crop produce. Hooray! Today we would like to talk a little bit about a few of our favorite early crops that you may, or may not, be familiar with, as well as some of our favorite things to do with them. These are crops that become available towards the end of March and peak between then and early to mid-May, though they are not mentioned specifically here you will want to include early lettuces, spinach, arugula, spring onions, and possibly very early Strawberries, summer squash, and cucumbers depending upon where you live, in your early crop calculations.
- Ramps: A relative of leek, onions, and garlic; ramps are an early Spring crop and have a strong onion-like flavor. They are delicious sauteed with other vegetables, sliced thinly and tossed with boiled, or roasted potatoes, added to pilafs, salads, or their stems pickled sweet-an-sour, or in straight vinegar with herbs. We like all of those things, and also enjoy the leaves finely shredded and added to salads, cold dishes, and as a garnish for soups, terrines, grain, or bean dishes.
- Radishes: One of the earliest crops to hit the farmer's markets and local source markets in the Mid-West. Radishes are extremely versatile and have many more applications that simply sliced on a salad, or added to a wrap or sandwich. Consider shredding icicle, daikon, and large radish varieties for a slaw, or slicing them very thinly to create raw “ravioli” or a vegetable carpaccio. Marinate, or pickle, radishes for delicious condiments. Saute, roast, or boil and glaze, them for an unusual side dish. Consider substituting radishes in recipes that call for turnips.
- Fiddle-head Ferns: This very seasonal crop makes a brief appearance every Spring for several weeks in specialty and farmer's markets. They are always wild harvested and at their best simply prepared, just clean them, blanch in boiling water then saute with garlic and white wine, or lemon juice. Serve with new potatoes, barley risotto, or to garnish a simple wild rice soup.
- Morels: Some people believe these to be the King of all mushrooms, and we have to say we would be hard pressed to dispute that claim. With their unique texture and rich pungent flavor the morel mushroom has much to recommend it. We like them sauteed alone, or with garlic, wine, and herbs. We even like the more countrified version, with the mushrooms lightly breaded and pan fried, then served with sauteed spinach, mushroom gravy, and perhaps a poached egg, or a few boiled fingerling potatoes. Above all else, keep the preparation simple, fairly low in fat, and allow the taste and texture of the mushrooms to shine through any seasonings. Also, if the mushrooms seem very dirty, you can soak them in cold salted water for 3-5 minutes to remove the grit/spore/critters lurking in their pores. However, this is not always necessary, do not over-salt the water if you do choose to clean your mushrooms in this manner.
- Peas: Technically a grain, and not a vegetable, peas have many incarnations and applications, from dried split pea soup or puree, to steamed or sauteed snow peas, to the classic minted English pea, and the list goes on. One of our favorites is chilled pea soup using split, English, snow, and pea shoots. Huge fresh pea flavor, bright green color, and a smooth creamy pureed texture. Delicious. Snow peas, young pea vine, and shoots will be the first items to appear in farmer's markets.
- Micro-Greens and Leafy Sprouts: The earliest crops of greens, full of nutrients, full of flavor, and if you grow them yourself, or know a grower in your area, they are often available all year around. Dress them with potent vinegar or citrus-based dressings with little to no oil, and serve them for a flavor-packed salad on their own. Use as beautiful garnishes, or to grind into delicious pesto, coulis, or as an addition to naked pasta, or Eastern European dumplings. Also, tons of varieties to choose from. Delicious.
- Green Garlic: After ramps the earliest available allium, though rare in stores; it can usually be found in Farmer's markets, or co-ops, particularly among growers of European, or Asian extraction. Sometimes found in Asian markets, can be substituted for Chinese chives, or vice versa. Add to sautes, or roasted vegetable salads. Eat raw, or cooked, flavor is very strong so slice very thinly on bias, or mince finely. Do not use too much or the flavor of your final dish may be very bitter. Less is more. Green garlic makes a delicious addition to mushroom, potato, eggplant, or curry-styled dishes.
- Micro-Herbs: Similar in use to micro-greens; but with stronger flavors and more pungent aromas. Use as garnish, or mix with traditional salad greens for a flavorful surprise. Sprinkle micro-herbs whole over hot pasta, steamed or sauteed vegetables, or use them to garnish soups, curries, hot bean or grain dishes. They are tough to find in grocery stores, even specialty markets, and their price may be prohibitive. However, if you like them; consider growing your own, or searching out a local grower in your area. Growers who produce normal micro-greens, will often do micro-herbs as well if asked, particularly fast growing things like chervil, lovage, celery, cress, parsley, basil, dill, or cilantro. Mint, tarragon, savory, and some other herbs are also options, but the slower growing/sprouting, or woodier herbs are generally not good choices for micro-herbs.
Pickles: More Than Just Kosher Dills
In many different cuisines pickles play an enormous role, because of both their anti-spoilage properties, and because they just plain taste great. However, if that isn't enough for you there is one more reason why you might want to consider making and eating your own pickles; fermented pickles at least, tend to be very good sources of vitamin C, probiotics, and other beneficial bacteria. Brined pickles are a little less nutritious; however they are a very easy way to add a wide range of flavors and texture to which could otherwise be a very plain meal. Simple, Delicious, and Nutritious: what more could an enthusiastic eater ask for?
Oddly enough, one of the first cuisines you will want to look at when considering the world of pickles is; Japan. The Japanese have been making and eating pickles for time in memorium and have created a great many variations on the theme. Some of the classics are fermented pickles created by salting vegetables and placing them in a barrel of fermented rice bran which used to be(and is still not an uncommon item) a staple household item in Japanese houses. In modern kitchens, pickles are often made in a pickle press, with salted vegetables and aromatics. Other common Japanese pickles include soy sauce brine pickles, as well as vegetables pickled in mixtures of rice vinegar, mirin(seasoned vinegar/cooking wine), the lees from sake making, and miso. The vegetables themselves usually consist of radishes, cucumbers, eggplant, carrots, Chinese cabbage, and similar vegetables. Seaweed, turnips, ume plums, ginger, different types of seafood, tofu, lotus root, and celery, are also semi-common pickled items depending on the region and tastes of the locals.
If your tastes run more to the spiced, and less of the salted/pungent, a good cuisine for you is likely Persian cuisine. Unlike Japanese pickles which are rarely sweetened in any way, some Persian pickles are sweet, though some are not. Spiced and mild pickles using combinations of celery, cauliflower, garlic, eggplants, beets, carrots, shallots, cabbage, bell peppers, as well as other vegetables(sometimes fruits) depending upon the region are the most common types of pickles. The vegetables are sliced or shredded, mixed with a brine of vinegar, salt, whole or ground spices, and chiles then pickled for 1 to 3 months. Eggplants are roasted and pickled alone with herbs and vinegar. Sometimes pickles are made by tossing cut vegetables with a mixture of salt and sugar and allowing them to bleed their moisture overnight. The liquid is strained off, mixed with vinegar and boiled. The vegetables are packed into jars with other seasonings and the slightly cooled boiled brine is poured back into the jars, which are sealed and allowed to pickle at least 1 week and usually more like 3 before serving.
While Japanese and Persian cuisines are two great examples of pickled foods, there are examples of pickled foods found all over the world. Indian cuisine is full of pickles though they tend to rely more heavily on spice mixtures and thicker, more oil-based curing mediums for their pickles, relishes, and chutneys, though the fresh prepared ones are often made and eaten within hours.
European cuisines also contain their share of pickles, and there are plenty more options than just cornichons and sauerkraut. Visit Eastern Europe for kosher dills, sweet cucumber pickles, pickled beets, and more versions of sauerkraut than you can shake a stick at. Head south to Italy and Greece for olive oil pickles, cippolini onions pickled in balsamic or wine vinegar, spicy red pepper pickles from southern Italy, and of course pickled grape leaves, and brine-cured(pickled) olives from both Greece and Italy. Jump on ship up north to Scandinavian regions and you'll find pickled seafood, herring, salmon, oysters, etc, as well as more pickled beets, cucumbers, and brine-cured capers. The French will also have their part in the conversation, with their contributions of classic wine vinegar cornichons, mushrooms or cauliflower a`la greque, etc.
Almost all of these sorts of pickles can be made at home with minimal fuss and mess. Make small batches, just a jar or two to find out what you like and how difficult different things are for you to make in your kitchen. The simplest pickles are fermented pickles, rather than brined/cured pickles. Make sauerkraut, Korean kim-chee, Japanese bran pickles, Lebanese/Moroccan pickled lemons, or French cornichons to get your feet wet. After that try a small batch of pickled ginger, kosher dills, or pickled beets. Refrigerator pickles are a great way to try different pickle flavor out because there is no issue of preservation.
We hope you are inspired to seek out and make a few different pickles to try, we like to have “pickle night” at our house. We make sauteed greens and simple steamed brown rice or barley, and have 3 to 6 different kinds of pickles to flavor our grain/greens. Delicious, simple, and nutritious, it's how food should be and what pickles are. Bon Appetit!
[Note: Home-made pickles often do have less salt than commercially prepared ones, however they are definitely not low-sodium foods. If you have high blood pressure, or salt related dietary restrictions, keep your pickle consumption very moderate; or consult your doctor. Always Safety First!]
Published 02-11-2013
Green and Cleansing Foods
Part V
In this, our final installment of cleansing foods; we would like to chat a bit about the wonderful group of edible plants known as Cruciferous vegetables. The category of vegetables is so named because of the “Cruciform” or cross-shape the petals of their flowers make, botanically these plants are from the family Brassicaceae and include; Cabbage, Kale, Cauliflower, Broccoli, Cress, Bok Choy, Brussels Sprouts, and a few others.
These are excellent cleansing foods for several reasons, they are high in dietary fiber, vitamin C, vitamin K, and selenium; as well as promoting healthful levels of vitamin D, calcium, potassium, manganese, magnesium, and iron. There has been some research that indicates consuming these plants on a regular basis reduce the risks of cancer, conditions of the bowel, and help to regulate blood sugar. All good things. Some of the information out there also suggests they can help to regulate, and improve liver and kidney function, which aids with regular detoxification of the body, and can assist with weight-loss, etc.
While we like to choose things to eat that are going to keep us at a healthful weight and that are generally good for us, we also like to eat things that taste good and Cruciferous vegetables tick that box nicely as well. As with many things, the fresher the vegetables are, the nicer they taste. Those bitter. “bite-y” sulfur compounds only come to bear in the flavor of cruciferous vegetables after the items have been off the mother plant, or cut from their roots for a period of time(more than 2 weeks). Really fresh cabbage, greens, and sprouts are actually quite sweet in flavor, and have a pleasant mild green flavor which reacts well to citrus, vinegar, and wine flavors and will take a great many seasonings very well.
In terms of the cooking and eating of these vegetables, very fresh examples of the leafier greens, sprouts, etc, can be eaten raw for maximum nutrition and excellent flavor, they can also be lightly cooked for variations. However, some of the more solid vegetables and fibrous greens improve with light cooking, here are some of our favorite ways to get more of these delicious, cleansing, and nutritious vegetables into your diet.
- Blanched and Citrus-ed: One of the fastest ways to cook cruciferous vegetables is to blanch them lightly in boiling water, drain them well, and squeeze lemon, lime, or orange juice over them. Eat them hot, or let them marinate in the fridge for a cold lunch later on. [Note: Green vegetables cooked and doused with citrus juice will darken considerably after several hours. This does not affect flavor, they just don't look as nice.]
- Roasted: Brussels Sprouts, Cauliflower, and Broccoli can all be roasted for delicious results. Sprinkle with paprika, thyme, rosemary, oregano, assorted vinegars, or coarse salt before cooking for some great additional flavors. Use a 425 degree F oven to create the best balance of steaming and browning.
- Soup: Kale, cabbage, broccoli, and cauliflower all make great soups. Cook leafy greens in a base made from white wine, white beans, onions, and garlic. Add shredded greens last and cook for 5-7 minutes for best nutrition, flavor, and texture. Broccoli and cauliflower can be cooked in a mild savory base and pureed to a smooth creamy soup, use unsweetened soy milk, nutritional yeast, and a little cashew butter for a delicious vegan “cheese” soup.
- Braised: Leafy cruciforms are excellent braised with tomatoes, onions, mushrooms, and/or garlic. Add a bit of wine, beer, or court bouillion, to round out the flavor. However, do not over-cook your braise, 15-20 minutes is all the longer the greens need to cook, even cut into fairly large pieces. Do not cook the bejeezus out of it. Even the sturdiest vegetable is not going to require the same length of cooking time as a piece of meat, and greens are not the sturdiest of vegetables, we're going for "Done", not "Decomposed".
- Slaw: Slaws are excellent, simply shred your items and dress them in some combination of citrus juice, wine vinegar, garlic, green onions, and fresh herbs and you're going to have winner. Whether you use sprouts, cabbage, kale, collards, or broccoli stalks, it's pretty hard to create anything that is less than taste. Add some shredded apple, pear, citrus segments, or sliced grapes/berries for a nice little sweet-an-fruity touch. Bonus: the raw vegetables scrub your teeth and help to prevent plaque and cavities.
Published 02-04-2013
Green and Cleansing Foods
Part IV
Berries are the bright jewels of the plant-food world. They are the sapphires, rubies, onyx, emeralds, and lapsis that sparkle and glitter their way across our palates and into our stomachs. With many varieties to choose from there is something for every taste, from sweet little blueberries, to tangy cranberries, mild black berries, old-fashioned gooseberries, and sparkling rich black raspberries and strawberries. Nothing says “Summer” on a plate like fresh ripe berries.
As far as their nutritional benefits, berries are relatively high in fiber, with a big spectrum of B vitamins, vitamin C, vitamin K, manganese, magnesium, and potassium to recommend them. There have been some studies on the polyphenols contained in berries and the verdict is still out on whether or not these compounds have anti-oxidant properties. However, with everything else they have going for them, any extra anti-oxidant/anti-cancer properties would just be icing on the cake. When cleansing the body, go for fresh or frozen unsweetened cranberries and black currents. Cranberries are very beneficial for the liver, bladder, and kidneys. Black currents are loaded with vitamin C, and their black skins are full of phyto-chemicals with a broad range of beneficial effects.
Alas in a temperate climate, berry season is a relatively short one. However, growing your own is the best way to get the maximum nutritional benefits of the berries, even home-grown frozen berries are better than fresh out-of-season ones that have be shipped all over hell's half-acre to get them to you. Berries do not take tons of room to grow in most cases, and a pretty forgiving about the sort of growing conditions they're given.(Blueberries being the exception, they are pretty picky.) They are also quite hard to kill once you get the patch established, and they are a lot of fun for the kids to help pick, take care of, and of course; eat. FYI, it's about the same amount of work to grow a little, as it is to grow a lot, so grow as much as you have room for then you'll have plenty to freeze and dry as you wish.
If growing your own is not an option, the next best thing is fresh in-season from the farmer's market or grocery store. Out of season berries, while they are available are often somewhat lackluster and almost always quite expensive. Always taste before buying, particularly if the price is on the higher end. Organic berries are almost always better tasting, and since berries are often some of the most highly pesticide/herbicide sprayed crops, organics are much much better in that area also(particularly if you are feeding them to young children, or older folks).
If you aren't impressed by what you see in your fresh produce department, it may be time to take a little walk down to the frozen section. Frozen berries are often quite decent, though buyers beware: A lot of the frozen berries out there are heavily sweetened. Be sure your purchases say “unsweetened” on the label, or you may be in for a surprise. Avoid sweetened berries, not only does the sugar disguise and blunt the real flavor of the berries, but it pretty much negates the nutritional benefits of eating berries. Avoid canned berries, they are almost always highly sweetened and the high temperatures of the canning process destroys a lot of the beneficial compounds. Sadly, berry jams do not count as eating your berries. Dried berries can be a good occasional treat, however a lot of dried berries are sweetened/oiled, and/or sprayed with sulfur dioxide as a preservative, buy organic and read labels is the best advice we can give you.
As far as what to do with your berries once you have sorted out the supply logistics, here are some of our favorite options. If you're at a loss, the default setting it to just eat 'em plain and fresh.
- Berry-Based Salad Dressings: Combine ¼ cup of your favorite berries with 3 tbs of Wine vinegar, and a small shallot, puree until very smooth and dress your favorite salad with it. Add a drop of dijon mustard if you wish. [Note: Works great with frozen berries. Re-hydrate dried berries in 2 tbs hot water before pureeing.]
- Berry-Berry Oatmeal: Combine ½ cup of berries with 3 to 5 tbs of Orange Juice in a small sauce pan, cook until syrupy and the berries have burst. Pour over your favorite hot ceral. Good on pancakes too, works well with frozen berries.
- Jicama, Celery, and Berry Chopped Salad: Peel and cut a small jicama into ½ inch dice. Wash and cut 3 ribs of celery into ½ inch dice. Combine with 1 cup mixed fresh berries(blueberries, blackberries, raspberries, or diced strawberries), 2 sliced green onions, and 1 to 3 tbs of Lime or Lemon Juice. Season lightly with salt, pepper, and fresh chopped parsley and serve.
- Strawberry, Mango, and Black Bean Salad: Rinse and drain 1 15 oz can unsalted black beans. Wash and cut ½ lb of strawberries into ½ inch dice, peel and dice 1 manilla mango. Combine all together with 2 sliced green onions, season with ground cumin or coriander, chopped cilantro or parsley, salt, lime juice and tabasco sauce or Korean red pepper to taste, toss and serve.
- Warm Spiced Berry Soup: Sweat a chopped shallot over low heat, add 2 cups of your favorite berries, add ½ cup of white wine, bring to a boil, add 2 cups of water, and 3 cardamom pods, 1 whole star anise, and ½ a cinnamon stick. Bring to a boil, simmer until berries burst their skins. Remove whole spices, puree, season lightly with salt, pepper, honey, and lemon juice as needed. Serve warm, or cold if you wish. [Use different spices if you like, can substitute onion, roasted garlic paste, or leeks for shallot.]
- Quinoa Berry Pilaf: Cook 1 cup of well-rinsed quinoa in 2 cups water or vegetable stock. When quinoa is cooked, place in a large bowl with 2 tbs roasted garlic paste, ¼ cup dried currents, and ½ cup fresh berries of your choice(anything except cranberries, dice strawberries if using). Season lightly with salt, pepper, and 1 to 3 tbsp balsamic vinegar. Serve warm, hot, or cold.
As you can see berries are much more than just the components of a fruit cup, or the filling of a pie. They are delicious, good for you, and a very beneficial part of a cleansing diet, or simply a healthful one. Bon Appetit and Happy Cooking!
Published 01-28-2013
Green and Cleansing Foods
Part III
One of our favorite foods in general are Beets. We love them, and when we found out how good for our systems they are we liked them even more. Recent research has unearthed the information that there is considerably more to this ancient lumpen vegetable than meets the eye. Beets have been found to be very high in certain phyto-nutrients that have considerable anti-oxident, anti-cancer, and general cleansing properties.
Beets have good amounts of dietary fiber, predominately soluble fiber, for a root vegetable. Their greens are also high in soluble fiber, with excellent anti-oxidant properties. Beets also contain relatively large amounts of carotenoid vitamins(Vitamin A, Lutine, etc), B vitamins, folic acid, potassium, iron, magnesium, and and vitamin C in both their roots and leaves. All in all, beets of any type and incarnation, are not only bastions of amazing culinary flavor, but also a real nutritional power-house.
If your culinary childhood was shaped by those awful canned beets that taste like the inside of #10 can and smell like the inside of a metal garbage can, we do not blame you for being mistrustful when we say that beets are delicious. However, those aren't Real beets, those are bad mutant facsimiles of what beets have to offer and you should give them a chance to make up for their poor first impression. If you want to ease yourself into beets start with the Golden variety, they are sweet and their is texture smooth and delicious. They are also a bit less “beet-y”, as well as having a slightly less mineral-metallic after-taste.
We would like to share a few of our favorite options for this amazingly delicious vegetable. For those of you who are already beet lovers all we have to say is “Bon Appetit!”, for those of you who have reservations, we've put a couple of ** next to the most novice-friendly ideas.
- 3 Seed Marinated Roasted Beets: Wash and roast some small beets. Peel them while warm, and toss in a mixture of toasted caraway, cumin, coriander seed, and sherry, wine, or balsamic vinegar. Allow to marinate in refrigerator 4 to 24 hours before serving.
- Balsamic Glazed Beets: Wash and peel a lb of beets(any color), cut into ½ inch cubes. Combine beets, 2 tbs balsamic vinegar, 2 tsp Molasses or Honey, and 1/3 cup of water or white wine in a large saute pan over medium heat, bring to a boil, cover, reduce heat and steam for about 6 minutes. Remove lid, turn heat up to high, and cook until remaining water has evaporated and beets are nicely glazed. Season lightly with salt and pepper before serving.
- Sauteed Beet Tops with Dijon Mustard**: Wash a lb of beet tops, shake off excess water, and cut into fine shreds. Combine 2 tsp good quality dijon mustard with the juice of 1 lemon, or 2 tbs wine vinegar, and 1 clove of crushed garlic. Heat a large saute pan over high heat, add a few drops of olive oil. Add beet tops and saute until they start to wilt, add mustard mixture and saute until greens are nicely cooked and excess water is evaporated. Serve hot.
- Golden Beet Slaw with Ginger and Lemongrass**: Wash and peel a lb of golden beets, cut into fine shreds. Peel a ½ inch thick slice of fresh ginger, mince very finely. Add to beets with the juice and zest of 1 lemon, and 1 tsp dried shredded lemongrass. Season lightly with salt and allow to marinate in refrigerator for 20 to 60 minutes before serving.
- Spiced Beet Soup: Wash and peel a lb of beets, cut into chunks. Peel 2 shallots and slice thinly. Saute shallots in a large saucepan, add beets, a tsp of wine vinegar, ½ tsp ground cardamom, ¼ tsp each freshly ground black pepper, ground cumin, and ground coriander, saute together 1-2 minutes, add a quart of water, or vegetable stock, and ½ cup orange juice. Bring to a boil, turn down to simmer and cook about 15 minutes until beets are tender. Pour soup into the jar of a bar blender and puree. Serve hot, or cold, with a grating of fresh orange zest, and a dollop of unsweetened soy, or coconut yogurt.
- Beet, Blueberry, Lemon, and Spinach Smoothie**: Wash ½ cup of blueberries, and 1 beet. Peel beet, and cut into small chunks. Combine in jar of bar blender with berries, juice of half a lemon, ½ cup of water, ½ cup of ice, and 2 large handfuls of fresh spinach. Puree until very smooth, serve immediately.
We hope you see something on our list of favorites that makes your mouth water, at least a little bit. Eat your beets, and enjoy the good health they promote. They are also on of the easiest crops to grow in a home garden, so plant some seeds and save some bucks. Vive la Betterave!
Published 01-21-2013
Green and Cleansing Foods
Part II
Last week we talked about greens for their cleansing properties, we do love our greens, however there are some other great cleansing foods out there to break the green monotony-monopoly.
One of the major properties of “cleansing” foods, or cleansing diets, is their very limited fat content. High fat diets, no matter what source the fat comes from, are rather hard on our bodies and can lead to issues with our health, as we are probably all aware of. While low-fat isn't the only desirable property in a "cleansing" food, it is one of the big ones. The other property that is common among cleansing foods is a high level of dietary fiber. While insoluble fiber is beneficial for its internal “scrubbing” action, soluble fiber is generally bound up in raw plant material and brings large amounts of useful nutrition along with it. Good cleansing foods have to hit all of these points.
Here is one of our favorite plant foods that fits the “cleansing criteria”, is easily sourced during the winter months, relatively cheap, and is even something that the majority of people enjoy eating. Meet Malus domestica, AKA, the humble Apple.
Apples contain roughly 2.5 grams of fiber per 100 grams, about 100 calories, decent amounts of Vitamin C, a little bit of B vitamins, and trace minerals. Eating fresh, raw apples regularly has been studied and linked to several health benefits, lowering the risk of several cancers, reducing the likelihood of fatty liver disease, and help to balance blood sugar levels. Other side benefits include helping to keep one's teeth scrubbed of plaque and tarter, freshening breath, and being handy to carry around for snacks after working out, etc.
We like apples a lot, and we would like to share some of our favorite ways to eat them; though admittedly we're just as likely to eat them off the core; raw, as anything else. However, here's some good things to liven things up if you wish.
- Apple, Jicama, and Celery Slaw: Dressed with Aged, or Raw Cider Vinegar
- Diced Apple and Fennel Salad: Wash and dice apples and fennel, dress with Toasted Fennel Seeds and the juice of 1 Lime
- Apple and Red Cabbage Coleslaw: Dress slaw with a pureed mixture of 1 raw apple, cider vinegar, or lemon juice, and a ½ tsp of caraway seed. Add some sliced green onion for color and flavor.
- Spiced Stewed Apples and White Beans: Sounds weird, but apples can be savory too. Braise white beans for about 1 hour with star anise, tumeric, coriander and cumin seed, and celery. Add 2 cored and chopped sour apples along with salt, pepper, and red pepper if you wish, along with a couple tsp of cider vinegar and cook for another 40 minutes, until tasty. Serve with kale chips and rice, you can also add a small handful of raisins and almonds to the braise, if you like.
- Braised Apples and Cabbage: It's a classic dish for a reason, i.e. it's good. We like a lot of apples in ours(1 lb apples to 1 lb cabbage),add some rinsed, drained sauerkraut for a little extra zing, if you dig.
- Roasted Apples and Winter Squash: Core apples and slice into ½ inch thick rings. Peel a butternut squash and cut into ½ inch thick slices. Toss both items in a little olive oil, season lightly with salt, Korean red pepper- or paprika-, and a little cumin or cumin seed, place on a baking sheet and roast at 425 degree F until golden brown and delicious(about 20 minutes, flip slices once during cooking).
- Stewed Apples: The classic, cook them low and slow. Add a a few chopped dates, or prunes to sweeten instead of sugar, or use ½ cup orange juice, in place ½ cup water for cooking liquid. Add whole peeled fresh ginger, cinnamon stick, star anise, cardamom pods, whole cloves, ground nutmeg, mace, citrus zest, or lemongrass for a little kick if you wish.
Published 01-14-2013
Green and Cleansing Foods
Part I
Like most people, we splurged a little in December and we are now ready to purge our bodies of anything nasty we might have picked up, as well as just giving our bodies a good general scrub-out for the sake of it. In this 5 part series we are going to talk about some of our favorite cleansing foods, things that you can eat to help get your body on track for a new eating pattern, etc. We would also like to share some of the different ways to prepare them, sourcing, storage, etc.
Many cultures have a long tradition of using food as medicine, India, China, Korea, and Japan to name a few. Due to global trade, immigration, and less cultural separation than in times past, a lot of those traditions are available for Westerners to learn about, as well as bringing them to the attention of the scientific community for more organized study. We will be discussing some of those foods in this series, things we like, things that are easy to find and prepare, and things that have been proven to have useful effects on the human body; i.e. not old wives tales.
Since it is the beginning of the year(and this series,) we would like to start out with one of the best things you can eat period, and probably the best thing you can eat to cleanse your system. Dark Leafy Greens.
We all hear plenty of stuff in the media about “eat your greens”, “eat a salad for lunch”, etc. All of that stuff is good general advice, however it's not very useful in the specific, nor does it specify anything really and truly tasty to do with Dark Leafy Greens, or even go into how many different types of that sort of vegetable there are available to us. Not to mention what effects they have on our bodies when we eat them.
Here is a list of common types of Dark Leafy Greens and some of their uses.
- Kale(Green and Red Curly, Lacinato(dinosaur), aka Tuscan Kale/Cabbage): This type of green can be eaten in its mature, or “baby” form. The baby version is quite tender and makes a delicious high-fiber salad. Mature kale is better cooked, for a delicious and quick meal saute cleaned kale with onions/garlic, or just lemon juice for a very tasty and cleansing meal. Add a few cubes of extra firm tofu for a slightly more protein rich meal. We recommend consuming kale at least 3 meals a week, and we also suggest only purchasing organic kale as the conventional variety is one of the most heavily sprayed crops grown.
- Spinach: Most people like spinach, and it is one of the mildest of the dark leafy greens. It's higher levels of soluble fiber make it a very good option for green smoothies, though it will not stand up to cooking as well. When it comes to raw dark greens this is our go-to option. Our favorite spinach use is our breakfast smoothies; combine with raw carrot, an orange, and a handful of ice for a tasty way to start the day. Other good smoothie combos to mix with spinach include, [celery, apple, and spinach] [fresh tomato, cucumber, and lemon juice-summer only-] [fresh or frozen unsweetened raspberries, grapefruit, and cucumber]. Don't forget to add ice, warm green smoothie is rather unpalatable honestly.
- Collard Greens: Most commonly used in Southern American cooking in the US, collards are popular in middle-eastern and Chinese cookery. Shred them very finely and make a raw slaw out of them, use very young collards in green salad for the highest levels of fiber and nutrition. Cook them by sauteing, or braising them relatively quickly. Southern recipes should be avoided, or massively adapted due to their very high fat contents, and excessively long cooking times. Saute with garlic, ginger, and a dab of soy sauce and chile for a great Asian flavored option. Eat collards 3-4 times a week during the winter months to combat the common cold, and also thought by the Chinese to be beneficial for persons suffering from Hay-fever and allergies. Good in curries as well.
- Mustard Greens: Similar in usage to collard greens these strongly flavored greens are popular in Southern states mixed with other greens and braised. We like to add a few of them to our other cooking greens and saute together for a little extra zip. Beware, these are very strongly flavored greens. Baby versions can be eaten in salads, but are best when mixed with other mild greens such as spinach. They are not palatable in smoothies, or eaten raw in their mature form. Cook them with large amounts of onions, or other sweeter vegetables to combat their over-powering nature.
- Turnip Greens: Cook like mustards, be sure to remove central rib as that is very strongly flavored, and quite tough and unpleasant to eat.
- Bok Choy: One of the few greens that is eaten stalk and all. It's crispy white stalk is delicious stir-fried. Chop and saute with citrus zest, garlic, vinegar, and sesame seeds for a great winter meal. Also good in soups. Baby bok choy is delicious steamed, sauteed, and lightly poached. Add to a clear broth soup with lots of sauteed or green onions, mushrooms, and a dash of red pepper for a warm-you-up lunch that will clear out your system and your sinuses.
- Shanghi Cabbage: This green looks like miniature mature bok choy, and can be prepared in any way that you would use regular bok choy, mature or baby. Quite cheap at Asian markets, delicious sauteed with ginger and sesame seeds.
- Pak Choi and Tsat Tsoi: High in soluble fiber, these fairly mild flavored, slightly chewy leaves is delicious raw or sauteed. Is similar in texture to spinach when cooked, though its stalks are slightly more noticeable but not in an unpleasant way. Larger specimens are better cooked, though they can be shredded and eaten raw if you wish. Cook with lime, or lemon zest and juice for a zingy side, or main dish.
- Romaine Lettuce: A very common salad ingredient in home and commercial kitchens. While the hearts are often preferred for their very crisp texture, the darker leaves are actually where the nutrition is. The best flavored romaine are the baby romaine heads found in farmer's market in late spring and early summer. Romaine is one of our favorite Spring salad greens, and when combined with young pea vines and shoots cooked briefly in white wine/water it makes a wonderful pureed green soup, particularly when served chilled.
When it comes to techniques here are some guidelines to cooking and eating your Greens.
- Anything You Can Eat Cooked, You Can Eat Raw: When it comes to greens there is nothing that is not good raw, if you know how to do it. For fibrous and strongly flavored greens(i.e. mustards) Cut them finely in shreds and marinate them in vinegar or citrus juice for great slaws, cut in some fresh fruit just before serving to augment their pungent nature. Fresh and raw is the way to go for the best nutrition.
- Under-Cooked Is WAY Better Than Over-Cooked: When it comes to cooking greens less is definitely More. There is no green out there that Needs to be cooked more than 5 minutes max if it's cut properly(bite-sized pieces or shreds). Ignore Paula Deen, cook your greens with minimal fat, over very high heat, with simple aromatics and plenty of acid.
- Acids Are Greens Best Friend: Greens are very often bitter due to their high antioxident, chlorophyll, and sulfuric compound contents; cooking them with vinegar, citrus juices, and wine are some of the best things you can do to render them delicious. [Note: Distilled Vinegar is for washing windows and cleaning burn-on stuff off your stove; Not For Cooking. Use wine, pure cider, malt, balsamic, fruit, and herb vinegars to cook with, never white distilled vinegar.]
- Get Fresh: The older the green, particularly stronger flavored greens, (A) the less nutritious they are, and (B) the stronger and more “bite-y” they will be. If cut ends of heads, or stalks are dried out in any way, blackened, or “rusty”, the greens are old. Ditto wilted leaves. Leave those alone and purchase a different type, or keep digging through the pile.
- Remove Stalks/Central Rib: Kale stalks are terrible to eat. If you don't take it out, you will hate eating your greens. Ditto collard, mustard, and turnip greens. Swiss chard, spinach, and most Asian Green stalks/stems/ribs are exceptions.
- The Darker The Green, The More Nutritious It Is: This is true, and darker greens also have more flavor.
We hope you are inspired to start eating your greens. For optimum health our research and personal experience indicates that consuming approximately 1/2 lb each of raw and cooked greens per day is pretty ideal for us. If you are starting a weight-loss program, or just want to give yourself a good cleanse up-ing it 3/4 to 1 lb each of raw and cooked greens consumed per day in conjunction with 1/2 of either raw or cooked other vegetables, along with 3 fresh fruits per day as your entire diet for 1 to 3 weeks is a very effective method to gain those types of effects. Other effects you can expect from heavy green consumption are, lower blood pressure, improved cholesterol levels, better tissue oxygenation, weight-loss(if used in conjunction with restriction of starch/salt/fat/sugar consumption), improved hemoglobin/iron/mineral levels in the case of anemic individuals(non-anemic individuals generally show improvement in these areas as well), improved bowel function, etc.
[Note: If you take blood-thinners, particularly Warferin, you should likely consult your doctor before consuming 2 lbs of dark green vegetables per day as it may interfere with your medication. Also, if you take Vitamin D, A, copper, or other multi-mineral supplements it may be advisable to discontinue taking them when eating very large amounts of green vegetables. Consult a health-care professional if you are unsure. Safety First!]
Happy Cooking and Bon Appetit!
Published 01-07-2013
Tips and Tricks for Low Stress Holiday Meals
It can be a hard thing to cook a meal for a large group of folks, particularly if you're not used to it. Managing the complexity of timing all the dishes, presentation, aroma, and of course, flavor; as well as managing to visit with one's guests and not appear too frazzled by the entire business. We would like to share some of our best tips for getting one's Holiday Dinner on the table at a decent time, without burning the house down, or causing your own temper to flare.
As we mentioned before, Proper Planning is key to hitch-less holiday meals. If you try to pull something out of your nose and you're not used to doing that; you may be in for an unpleasant culinary surprise. Also, some dishes do require more than just an hour or two to make; if a recipe takes 2 days to make and you start preparing it 2 hours before your guests arrive you may end up calling out for dinner. Here are a few simple things that you can do make your life easier, and your time in the kitchen more pleasant. Happy Cooking and Bon Appetit!
- Plan Recipes and Shopping List Ahead: Make your shopping list at least 3 days, and preferably a week, ahead of time to allow yourself plenty of time to assemble all your ingredients, and leave yourself plenty of time to prepare everything.
- Early Preparation: Some things cannot be made ahead past a certain point; souffle for example once you fold in those egg-whites you are committed to sticking that sucker in the oven and standing there for 20 minutes until it's done, period. That being said and sticking with the souffle example; the base of the souffle could still be made ahead of time and refrigerated. The egg-whites could be separated and in the bowl ready to go for when you are ready for them. The trick to simple last minute cooking is detailed preparation for each dish. Everything that can be done ahead of time without harming the final result; should be. It will save you hassle when you have guests knocking at the door and kids running around. Also, make a Prep List so you don't forget anything. Anything professional cooks do to streamline their work, home cooks can do as well on a smaller scale to make their lives easier.
- Choose simple dishes: The simple dishes are often the best tasting ones anyway, if you have very limited space and equipment, take that into account when you are planning your menu. Raw dishes are often a very good way to fill out a menu, without filling your sink with dirty dishes, or your refrigerator with prep bowls. For example, a good sample menu for 8 to 12, or even as many as 20 people would be: a hot oven-cooked entree, 2 hot side-dishes done on the stove, a large green salad, and one or two more cold dishes such as a root vegetable slaw, fruit, or grain salad, or a marinated dish that can be done 1-2 days ahead of time. Make yourself a simple crudite tray and some homemade hummus, a bean-an-onion dip, and you'll be sitting pretty. Choose desserts that aren't too fussy, a simple trifle, a make-ahead fruitcake, or a fruit crisp, bake, or Charlotte, are all excellent choices. Ditto the traditional fruit pie, tarte, or turn-overs.
- Don't Be Afraid to Buck Tradition: If you want to serve something different than the standard Turkey-an-Dressing; go for it. We're not talking Tofurkey and some mushy facsimile of traditional dressing either. If you're going to go different, healthful, and flavorful you must be prepared to commit to that idea. You can't go half-way, because half-way in anything is typically awful(sports, music, traveling, etc), and particularly with anything food related. If you're going to be different, be DIFFERENT(and don't worry about apologizing for it).
- Enlist Help: If you have older kids around, or will have some house-guests, or extra people around, include them in the dinner preparations. Make it part of the festivities. Generally, people are happy to help out, and sharing the bustle of the kitchen can create some wonderful memories for all parties involved. If your friends and family are foodies anyway, there is no reason not to let them help you out. You do not have to do everything by yourself. In the wise words of Winnie-the-Pooh "It's friendlier with two", anyway.
Published 12-17-2012
Festive Beverages
It seems like holiday time, more than other times of the year, we look to beverages to help set the scene for our celebrations. However, often times a lot of those beverages are hideously unhealthful, loaded with sugar, fat, or other undesirables(preservatives, dairy products, etc). We would like to share some ideas and recipes for beverages that give a delicious taste and scent to the season, without some of those ingredients we would rather avoid. Bon Appetit!
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Mulled Wine
This is classic that many people forget about, while it isn't suitable for the kids, it is excellent for a more adult gathering. If you prefer to do a non-alcoholic version a mixture of grape and cranberry juice is a very suitable substitute.(Note: Cranberry juice “cocktail” often contains corn syrup, or large amounts of sugar. Read labels carefully, or alternatively make your own to avoid this problem.)
- 1 750 ml bottle Medium Dry Red Wine (don't use anything expensive, just something simple and drinkable; Trader Joe's 3-buck-chuck Cabernet or Merlot is perfect.)
- 1 Lemon
- 1 Orange
- 2 Whole Star Anise
- 1 Cinnamon Stick
- 6 Cardamom Pods
- ½ cup Ruby Port Wine.
- 3 cups Water(preferably filtered)
- 1 tbsp Honey, Agave Nectar, Molasses, or Brown Rice Syrup (optional)
- Wash fruits and slice. Combine spices in a large saucepan over medium heat., toast spices until fragrant. Add fruit slices and water. Bring to a boil, turn off heat and add port wine, red wine, and sweetener if using. Stir well to combine and allow to steep, covered, for 5 minutes before straining and serving.
Vegan Hot Chocolate
This is for the people that say you can't make great hot chocolate without milk. Try this, it's thick, rich, and creamy, you'll never guess it doesn't have any dairy products in it. For the best results, use full-fat, non-Dutched cocoa powder.
- ½ cup Unsweetened Cocoa Powder
- 1 tbsp Sucanut, honey, or molasses
- 1 quart Unsweetened Soymilk or Homemade Nut Milk of your choice(hazelnut is particularly nice.)
- 1 tsp Pure Vanilla Extract
- Combine cocoa powder, sweetener, and a few tbsp of non-dairy milk in a medium saucepan over medium heat. Whisk together to form a paste. Whisk in remaining non-dairy milk and vanilla. Bring to a boil and cook 1 minute until slightly thickened, stir constantly so it doesn't scorch. Pour into 4 cups or mugs and serve.
Vegan Holiday 'Nog
Yes, you can but commercially made vegan 'nog. However, those beverages are often loaded with 12 to 20 grams of Sugar per ½ cup serving which is a big “no beuno” in our book. This version is thick, rich, and creamy tasting, full of flavor and even has a little bit of fiber(from the dates) in it. What's not to dig about that? Top each glass with your favorite vegan “whipped cream” and a little fresh grated nutmeg for that extra festive touch.
- 1 cup Unsweetened Coconut Milk
- 1 quart Unsweetened Soymilk
- 3 Medjool Dates (if you microwave them for 10 seconds before pureeing they will puree more smoothly.)
- ¼ to ½ tsp Nutmeg
- ¼ to ½ tsp Cinnamon
- ½ cup Ice Cubes
- ¼ cup to ½ cup Golden Rum or Bourbon (optional)
- ¼ cup Coconut, Macadamia, or Cashew Cream(whipped) - optional-
- Combine coconut and soymilk in a blender with pitted dates. Puree until very smooth and creamy. Add spices,ice, and alcohol if using and puree until smooth and frothy. Serve in individual glasses with a small dollop of your preferred vegan whipped cream and a grating of fresh nutmeg if you wish. (serves 8)
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Spice “Tea”
One of our chef's culinary school instructors introduced her to this tea. He made it for when he was feeling a little under the weather, but its full, festive flavor makes it a welcome addition to the holiday beverage repertoire.
- 1 ounce Fresh Ginger Root (peeled and sliced)
- 3 Whole Star Anise
- 1 Cinnamon Stick
- 12 Cardamom Pods
- 5 Whole Cloves
- Zest of 1 Lemon
- 1 6 inch length Fresh Lemongrass or 1 tsp cut/dried lemongrass
- Zest of 1 Orange
- 6 cups Water (preferably filtered)
- 2 tbsp Honey, Molasses, or Agave Nectar
- Combine all ingredients in a large saucepan over high heat and bring to a rolling boil. Turn off heat and allow to steep for 10 minutes. Strain and serve hot.
Festive Fruit Punch
We love a good fruit punch, but most of them are sickeningly sweet, and don't taste like fruit. Here's the real McCoy, this is the kid friendly version, however feel free to add a good tot of your favorite spiking-agent if you are so inclined.
- ½ lb Fresh Grapes
- 2 Oranges
- ½ lb Fresh Cranberries
- 1 pint Unfiltered Apple Cider
- 1 Lemon
- 1 pint Fresh Brewed Black Tea (darjeeling, or English Breakfast are perfect, don't use anything expensive)
- 1 pint Carbonated Water (Pelligrino or Perrier are perfect as they have no added sodium)
- Ice
- Wash fruits. Peel oranges, and slice lemon. Combine grapes, cranberries, and oranges in blender with apple cider. Puree on high until completely smooth. Combine fruit mixture with tea, carbonated water, and ice in a punch bowl. Add lemon slices and serve.
New Tradition New Year's Day Coffee
If you really want to start the New Year out right, make this to accompany your New Year's brunch. Yes, it's a frou-frou coffee, but it's still good. Guys, if you want to make your wife, or girlfriend's day, bring her a cup of this some frosty morning(doesn't even have to be New Year's.)
- 1 pint Fresh Brewed Black Coffee
- ¼ cup Unsweetened Coconut Milk
- 1 tsp Pure Vanilla Extract
- 1 tsp Sucanut or Molasses
- 1/8th tsp Cinnamon
- 1 oz Dark Chocolate (chopped) – optional -
- Place ½ of each of the chopped chocolate, sugar, vanilla, into 2 appropriately sized mugs(can be made to serve 4 if you wish.) Pour in very hot coffee, and stir gently to melt chocolate and dissolve sugar. Add a couple tbsp of coconut milk, sprinkle with cinnamon and serve very hot.
Published 12-10-2012
An Analysis of Chocolate
Very few foods have the mystique associated with them that chocolate does. To the Aztecs it was a food of the gods, to the Europeans who invaded them it was a new(addicting) exotic food, and it's been a pleasure of modern man, and woman, for many years.
Most people associate chocolate with just sweet treats, or a rich indulgence, however chocolate is more than just Hershey bars(thank goodness) and Godiva Truffles. Cacao in its unrefined form is a rich, deeply flavored, somewhat bitter substance that can be used in either savory, or sweet preparations, and provides quite a few flavonoids and anti-oxidents that have been recommened to help repair free-radical damage, and perhaps have anti-aging, anti-cancer properties.
However, before you go out and buy a bar of Cadbury's Dairy Milk, there are a few things you should know about eating chocolate as a “super-food”.
Chocolate is made from fermented Cacao beans ground up and mixed with sugar to make it less bitter, as well as some emulsifiers, vanilla, salt, or other flavorings, sometimes chocolate liquor or other fillers are added as well, and in the case of milk chocolate; milk fat and milk solids. As the consumer you need to know that these adulterations of the pure cacao cause its nutritionally beneficial properties to deteriorate exponentially by however much non-cacao is in the blend. Also, chocolate(even low-to-no sugar chocolate/cacao products) are relatively-to-very high in fat, mainly saturated fats though it does contain some mono and polyunsaturated fats as well which means quite a lot of calories in a small amount of volume.
What this means in simple terms is, if you want to eat cacao as part of health-promoting dietary plan you are going to want to consume cacao in as close to its unprocessed form as possible, i.e. plain raw fermented nibs, cacao powder, and either unsweetened, or as low-sugar processed bar chocolate with the highest amount of cocoa solids as possible(80 %to 88% dark).
Avoid white chocolate and milk chocolate, neither of those chocolate options have any particular nutritional benefits since they contain so much sugar. White chocolate is particularly devoid of nutritional value since it is basically just cocoa butter and sugar with some emulsifiers, salt, and generally some milk fat, and milk solids. Cheap versions may also contain trans-fats because the manufacturers substitute expensive cocoa butter for cheap hydrogenated vegetable oils, or for non-hydrogenated food grade palm kernel oil; which not healthful and is often used as a machine lubricant in the tropics.
The other thing to keep in mind, is even if you are eating low-sugar dark chocolate and cacao nibs, these items are not low calorie. If you are trying to get your weight down, or just starting to maintain a healthful weight and body-mass cacao and chocolate products are not really good options to choose when it comes to the Nutrition vrs Calories equation.
Also, be aware of with consumption of raw and relatively unprocessed chocolate products because of the large amounts of real cacao in them they will have higher amounts of caffeine and theobromine; these are stimulants and may cause some people difficulties; migraines being the main side effect. If you are prone to migraines, have a care with these items or you may end up in a world of hurt.
In conclusion we would like to say that we are not saying you should, or shouldn't, eat cacao, or chocolate products. However we would like you to be aware of what you are actually eating. As we have said in previous articles, it IS NOT our philosophy to tell people what they should, or shouldn't eat. It IS our philosophy to make people aware of what different foods are really composed of, and how those substances will affect their physiology upon consumption, however the choice of what to do with that knowledge is entirely yours.
Note: If you want to try some really high quality low-sugar dark chocolate with very high percentage cacao some of our favorite brands are:
- Theo 85% Dark Chocolate:
- Green & Black 88% Dark Chocolate
- Dagoba 85% Dark Chocolate
- Scharfennburger Unsweetened Chocolate is excellent for Savory preparations and will also give you a great taste of what unadulterated chocolate flavor really is.
- Whole Foods also carries raw, organic cacao nibs which are excellent, and not excessively expensive. $10 to $15 per lb on average.
Published 12-03-2012
Cold Weather Food
Part IV
We have covered some ingredients and their availability, as well as some of the dishes that can be made and the techniques needed to produce those dishes. In this, the final installment, of this series we would like to discuss some options for seasonings and various ingredient combinations. While seasoning is not an overly difficult concept in and of itself, because of the wide variety of flavors and items available for use at times it can be somewhat challenging(or even over-whelming for the novice cook) at times to know what to use, how much, and in combination with what.
We would like to offer some ideas for our favorite seasonings and what dishes we like those seasonings used in.
Seasoning Blends
- Thyme, Rosemary, and Garlic - (Braises, roasts, soups, and stews in the European style) Beans, tempeh, and savory root vegetables.
- Cinnamon, Black Pepper, and Cardamom - (Roasts or braises.) Sweeter root vegetables, particularly beets, carrots, parsnips, and sweet potatoes.
- Cloves, Orange Zest, Balsamic Vinegar - (Roasts, braises, warm or cold legume salads.) Black beans, wild rice, lentils, roasted vegetables particularly onions, carrots, sweet potatoes, cauliflower, butternut/acorn squash, and brussels sprouts.
- Tarragon, Lemon Zest/Juice, Shallot - (Steamed-an-sauteed or just sauteed dishes, braised or cold legume salads) Green vegetables of all types, celery, white beans, lima beans(fresh and dried), edamame.
- Sumac, Parsley, Lemon Zest, Garlic - White, Red, and Broad beans(cassoulet style legume dishes, braise-an-saute, puree/dips, sauteed or roasted vegetables.). Eggplant, winter squash, potatoes, tofu, tempeh, and mushroom dishes.
- Sweet Paprika, Ginger, Tumeric - (Sauteed or roasted vegetable dishes, or added to braising liquid for legumes.) Cauliflower, sweet potatoes. Sauteed cabbage(all types) or cooking greens. Pre-cooked white and broad beans, lentils, chickpeas, onions, tempeh
- Juniper Berries, Rosemary, Bay Leaf - (Braised dishes, and mixte cooking methods) Solid and leafy green vegetables, particularly cabbage, bok choy, pac choy, and brussels sprouts, onions and leeks, white beans or lentils.
- Dill, Lime Zest/Juice, Green Onion - (Marinated and raw dishes, cold cooked salads) Cabbage, leeks, cauliflower, potatoes, wild/brown rice.
- Cardamom, Ginger, Black Pepper, Tumeric, Garlic, Paprika, Cumin, Coriander, Green Onion - (Braises in Indian style, stuffed vegetables, or pockets[pita, naan, phyllo, etc], legume purees/dips. Roasted vegetable dishes.) Lentils, cauliflower, cabbage and green vegetables, carrots, potatoes, sweet potatoes, black beans, chickpeas, winter squash, eggplant,
- Coriander, Cumin, Lime Zest/Juice, Garlic - (Braises in Latin style, particularly beans, roasted root vegetables, tempeh, tofu, some solid green vegetables.) Black and red beans, chickpeas, lentils, eggplant, winter squash, sweet potatoes, beets, carrots, cabbage, and leeks.
Single Seasonings
- Thyme
- Rosemary
- Bay Leaf
- Black Pepper
- Ginger
- Cardamom
- Cinnamon
- Paprika
- Cumin
- Coriander
- Citrus Zest/Juice
- Mustard(whole seed or ground)
We hope that we have given you a good amount of ideas and broadened your horizons of the amount of cold weather vegetable options you available to you. Winter does not mean "Famine" for the plant-based diet enthusiast, far from it. As always, don't be afraid to try things, there may be ideas that come to you that wouldn't occur to you. Trust your instincts, budget in a "experimentation" night once a week, or once a month, to simply indulge your fantasies on different ideas you may have had for dinner. Play around, try everything, even if it isn't exactly what you had in mind, or if it ends up simply awful, no harm, no foul, it was just a few veg and a little time messing around. That's how you learn. Good luck and Happy Cooking!
Published 11-26-2012
Cold Weather Food
Part III
The last couple weeks we talked about cold weather ingredients, seasonal things that are loaded with nutrients and also have the flavors and sustenance we crave in that cold time of year. This week we are going to talk about some of our favorite dishes and techniques for working with these ingredients. Happy Cooking and Bon Appetit!
The Techniques
- Bake It: For the starchier, or more fibrous, vegetables and fruits baking implies that there will be at least some steam involved in the cooking process; or more than roasting at any rate. Which means that if the items are left to themselves and they contain larger amounts of starch or sugar they will produce a delicious golden crust with a lower likelihood of burning on the outside and being raw on the inside. However, baking is not a particularly good technique for green vegetables as the long heat exposure will ruin their green color, however, if it can be used as a finishing technique if the vegetables have been partially cooked through blanching before being baked.
- Roast It: For the rich "brown" and "meaty" flavors we love no other technique but the high heat, low fat, of roasting will do the job quite so well. Roasting also intensifies sugars and other base flavors so if you want a really intensely flavored vegetable, roasting may be the way to go. Roasting also has the nice side benefit of mellowing some of the more pungent vegetables such as turnips, rutabagas, and celeriac out quite a bit and making them more enjoyable to consume. Also, roasting nuts intensifies their flavors brilliantly, if you want to get away with using less of them due to their higher calories, but still have lots of nut-flavor, roasting is the way to go.
- Braise It: As with classical protein based dishes, the rule of "If-it's-tough/fibrous-braise-it" applies beautifully. A lot of winter plant foods contain a great deal of fiber, or dehydrated starch, and both of those components benefit greatly from the long, slow, wet heat of a good braise. It is also a wonderful way to create a lot of the more ethereal perfumed flavors that are basically impossible to create any other way.
- Marinate It: Though we don't normally think of marinating vegetables, or even serving much by way of raw foods in the winter, there is really no reason why we can't or shouldn't try to include as many raw dishes into our winter diet as possible and our tastes permit. Much of the produce available in the winter is ideally suited for marination and will produce simply fabulous results. To marinate most vegetables/fruits remember to cut them small or thinly to allow for for optimum flavor and marinating time. Also, fruits do not take as long to marinate as vegetables in most cases, a fruit dish may only take 2-4 hours and vegetable dish may take up to 3 times that even when cut in that same dimensions. When you marinate you can make a marinade/dressing and toss the items in it and let them soak in it for the desired amount of time; or you can use a small amount of acidic liquid combined with a small amount of salt, or salty liquid and let the salt draw the moisture out of the vegetables/fruits to create a marinade with the naturally occurring juices of the items themselves. The choice is yours and depends upon what sort of results you want. If you want a reinforced version of the natural flavor of the item, the second method is generally best. However, be aware that that method does take rather a long time to get a good result. Experiment and play around with the technique if it interests you. Raw food cookbooks can be a good source of ideas for marinated dishes.
- Shred It: Since what we mainly have to work with in the winter is root vegetables, very firm/hard textured vegetables and fruits; shredding tends to be a method of raw preparation that works very well on this texture of items. Flavor can also be affected by the size of the shreds created. We recommend learning the classic French technique of "julienne" as it yields the best over-all results with fruits and vegetables and gives you a sturdy enough end result to hold up to a very acidic dressing, or a long marination time if you so desire.
- Soup It: Almost any vegetable can be turned into soup, winter root vegetables are particularly well adapted to producing delicious pureed and "cream" style soups. Winter green vegetable soups are best blanched or roasted and then turned into soup by pouring a hot flavorful broth over them, or cooking them only very briefly in the liquid base of the soup to maintain the appetizing color of the vegetables. Winter squashes and most winter fruits also make excellent soups. Consider spicing your root vegetable, fruit, and sweeter vegetable soups with Indian spices such as cardamom, ginger, cinnamon, mace, nutmeg, and lemongrass, or spice blends such as Ras al Hanout, Masala Chai, or Garam Masala.
- Casseroles: Great week-night dinners, they can be made a day or two ahead or even further and placed in the freezer to make up for the nights when you don't have time to cook. The simplest ones are just sliced raw vegetables in a light sauce of some kind,(thickened vegetable or mushroom stock, or a wine-based sauce), lightly seasoned with spices or herbs, topped with something that will get a little crunchy during the baking process and that's it. Don't make it too fancy, casseroles are simple homey fare. Use what you have, with techniques you are familiar with, and don't worry about.
- Stews: Also good for using up leftover bits-an-bobs leftover in the fridge. Use one or two aromatic vegetables(onions, leeks, garlic, etc) as a base flavor, add whatever nice veg you have floating around, toss in a handful of lentils, dried, or canned beans, pour some stock, wine, water, or canned tomatoes over the whole thing, cover it with foil and toss it in the oven, or cook it on the stove until it's done. Bon Appetit and who's a hero now? Stews are great with all kinds of winter vegetables, and indeed some vegetables, like winter squash will disintegrate when stewed giving you a beautiful thick and flavorful sauce/stew-base. Don't forget to add dried herbs, or some whole spices for that little extra something.
- Soups: Are for the meals that you don't have time to make a stew. You can have soup on the table in 20 minutes, start to finish. Soup is cooking the Polaroid way, if you want it to be. You can also take your time over it, make it a thoroughly elegant and stylish affaire, or you can go the quick-an-dirty route. For a fast, delicious, and nutritious meal: take a piece of onion, leek, shallot, or a couple cloves of garlic, peel and mince. Place in a large sauce pan over low heat. Sweat for a couple minutes. Wash and peel as necessary whatever root or solid vegetables you have floating around.(the exception being green vegetables, they aren't so good for this method). Cut them into small pieces. If the vegetables are not starchy, add a medium peeled potato to the pot along with the other vegetables. Add herbs/spices of your choice, season lightly with salt/pepper/vinegar and cover with water or vegetable stock. Bring to a boil and just cook the bejeezus out of it, where there's no more bejeezus, fish out any whole spices, dump it in the blender, puree, taste, adjust seasonings, and serve. Bing! Bang! Boom! Dinner. For bonus points, make a green salad while the soup is cooking, and wash the dishes.
- Purees: Nothing elevates a meal a'la elegance like including a delicious, smooth and silky puree to the plate, even if you serve home-style it will still hoist your cooking level up a notch or two. Starchy vegetables puree best, though fibrous ones can be pureed as well if suitable steps are taken in advance. Make a gorgeous emerald green spinach-basil puree with a few potatoes a large quantity of blanched spinach and kale, fresh basil, and some roasted garlic, amazing. Grab the eye and the taste-buds with a deep orange roasted butternut squash and blackened onion puree. Make people's eyes roll in their heads with a silky light golden roasted cauliflower puree, better than mashed potatoes with no fat, and very minimal calories. Sky's the limit on flavors and combinations as well, feel free to play around. However, you will need a very good blender to get a really good puree, and a fine mesh sieve(drum sieve, or tamis) would not go amiss either.
- Roast-y and Toast-y: Roasted vegetables, fruits, boiled then toasted grains and legumes, as well as toasted nuts, are all wonderful ways to add extra flavor without adding too many calories to your green salads, and will add layers and depths of flavor to raw dishes that would not be possible otherwise. Experiment, try different combinations of ingredients, seasonings, flavorings and roasting temperatures to achieve varying flavors, and give yourself a huge palate of tastes to work with.
- Hot(or cold) and Spicy: Spicy is good, adding the heat of spice to a marinated dish may do it no end of favors, while adding a dash of red pepper or green chile to a hot dish can give it that little extra bit of interest that it might need. Don't be afraid to feel the heat a little bit with plant-based dishes; the Indians, Arabs, Chinese, Koreans, Thai, Vietnamese, and Laos have been doing it for ages; Westerners should get with the program.
Published 11-19-2012
Cold Weather Food
Part II
Last week we discussed some of our favorite cold weather produce items and this week we are going to outline all our other favorite cold weather ingredients that don't fall under the “Fresh Fruits and Vegetables” category.
We love nuts, seeds, legumes, beans, grains, and all the good things that can be created with them that make our house smell truly excellent. Legumes are turned into fragrant mouth-watering braises, stews, purees, savory(sometimes sweet) cakes and bakes. Grains are soaked, sprouted, steamed, simmered, ground, and baked with aromatics, herbs, spices, fruits, vegetables, for a huge variety of dishes. Nuts and seeds are consumed raw, toasted, soaked, sprouted, and ground; added to different dishes to add flavor, texture, richness, and nutrition, or consumed alone for a boost of nutrition and calories during the day if needed. Here is a list of some of our favorite items from those categories.
- In-Shell Tree and Ground Nuts
- Chestnuts
- Pumpkin Seeds
- Sunflower Seeds
- New Crop Locally Grown Dried Beans
- Chickpeas and Chickpea Flour
- Baby White Lima Beans
- Black-Eyed Peas
- French Green Lentils
- Beluga(black) Lentils
- New Crop Split Peas
- Quinoa
- Rye Berries
- Oats
- Buckwheat
- Wild Rice
Published 11-12-2012
Cold Weather Foods
Part I
The weather has turned cold in the Mid-West in the last few weeks, and amid the usual winter preparations of putting the garden to bed, preparing the furnace for its winter duties, getting out the flannel sheets, and donning our favorite sweaters, we find its time to make a few adjustments to our larders as well.
As the colder months come upon us, and evening arrives earlier and stays later, we find that ourselves craving more substantial, sustaining food and we adjust our shopping accordingly. Legumes, pulses, beans, nuts, seeds, and dark green vegetables find their way into our shopping baskets. Parsnips, rutabagas, turnips, and sweet potatoes grace the house with their sweetly bitter roasting smells. Creamy pureed soups, hearty bean stews, cassoulets, chowders, and richly perfumed broths find their way from our cook pot to the table.
In this article series we would like to share some of our favorite cold weather ingredients with you as well as some different techniques we find particularly well suited to the winter months. We will start with ingredients, this week will be fresh vegetables and fruits, next week everything else. In the last 2 parts of the series we will discuss techniques that provide the best results with these seasonal ingredients, as well as some of the best flavorings/seasonings for them.
Vegetables
- Turnips (saute, steam, braise, glaze, roast)
- Rutabagas (same as turnips, additional: puree, soup, shred and add to baked dishes, casseroles)
- Parsnips (same as turnips, additional: puree, soup, shred and add to baked dishes, casseroles)
- Sweet Potatoes/Yams (bake, roast, glaze, purees, soups, steam)
- Carrots (raw, bake, roast, saute, glaze, steam, blanch, poach)
- Beets (raw, roast, bake, purees, soups, poach)
- Kale-Collards-Swiss Chard-Winter Spinach (blanch, saute, steam, braise, raw, chips/crisp)
- Brussels Sprouts (roast, blanch, poach, braise, raw, steam)
- Winter(hard) Squashes (butternut, acorn, pumpkin, turban, Hubbard varieties, etc) (roast, puree, soups, braise, stuff, steam)
- Leeks, Onions, Shallots, Garlic (saute, braise, roast, puree, soups, stews, raw, poach)
- Apples (raw, stew, bake, roast, saute, braise, poach, stuff, puree)
- Pears (raw, bake, roast, braise, poach, steam, stuff, puree)
- Quince (stew, puree, roast, braise, poach)
- Cranberries (stew, braise, puree, soups, saute, bake)
- Citrus (raw, roast, poach, bake, braise, pickle, stew)
- Persimmons (raw, bake, stew, poach, and pickle)
We would invite you to add one or two of the items we've listed above to your shopping basket this week, even if they are all things you normally buy. However, the challenge is, make something with them that you've never made before. Be creative and make some notes, take a picture. Decide if you're happy with what you got, if you're not either e-mail our Chef for some specific ideas for improvement, or just stay tuned for the next few week's worth of information then try it again with some new stuff in your cooking arsenal. Happy Cooking and Bon Appetit!
Published 11-05-2012
Packing It Up
Ideas for Portable Lunches
Working away from home, being busy, or not being a very accomplished cook, are not good reasons to eat unhealthful, fattening, or tasteless, lunches. There are lots of great options for the midday meal that don't include grabbing a burger at the local fast "food" joint, re-heating cold pizza from the break room fridge. Some of the basics include things like Seasonal Green Salads, Green and Fruit Smoothies, Home-made Vegetable Soups, Hummus or Baked Falafel sandwiches, Sprouted Grain or Legume marinated salads, and the list goes on and one.
One of the biggest concerns people voice when we mention all these possibilities to them in terms of delicious lunchtime nutrition is, "I can't do that because I don't have time to make my lunch every day." We understand that you're busy in the morning, we're busy in the morning too. However, it doesn't stop us, and we don't think that should stop you from having a great lunchtime meal that will not only refuel, but energize you.
Some of the items we mentioned on our list can be made the night before, making a slightly larger amount of dinner then you will consume at the evening meal can be a good way to short-cut morning prep. Though honestly, making a salad, green smoothie, or even a fresh vegetable soup, takes a lot less time than you might think. No green salad should take you more than 5 minutes to make, even if you have to wash the greens. Remember, it isn't haute cuisine, it doesn't have to look like something out of a magazine. Pureed soups can be put on to cook in 3 minutes while you're starting the coffeepot, before you get in the shower, and green smoothies should never take more than 2 minutes; literally.
Here are a few of our favorite 5 Minute Portable Lunches for you to either use as is, or adapt for your own tastes and requirements.
Happy Cooking and Bon Appetit!
Published 10-29-2012
Ideas for Portable Lunches
Working away from home, being busy, or not being a very accomplished cook, are not good reasons to eat unhealthful, fattening, or tasteless, lunches. There are lots of great options for the midday meal that don't include grabbing a burger at the local fast "food" joint, re-heating cold pizza from the break room fridge. Some of the basics include things like Seasonal Green Salads, Green and Fruit Smoothies, Home-made Vegetable Soups, Hummus or Baked Falafel sandwiches, Sprouted Grain or Legume marinated salads, and the list goes on and one.
One of the biggest concerns people voice when we mention all these possibilities to them in terms of delicious lunchtime nutrition is, "I can't do that because I don't have time to make my lunch every day." We understand that you're busy in the morning, we're busy in the morning too. However, it doesn't stop us, and we don't think that should stop you from having a great lunchtime meal that will not only refuel, but energize you.
Some of the items we mentioned on our list can be made the night before, making a slightly larger amount of dinner then you will consume at the evening meal can be a good way to short-cut morning prep. Though honestly, making a salad, green smoothie, or even a fresh vegetable soup, takes a lot less time than you might think. No green salad should take you more than 5 minutes to make, even if you have to wash the greens. Remember, it isn't haute cuisine, it doesn't have to look like something out of a magazine. Pureed soups can be put on to cook in 3 minutes while you're starting the coffeepot, before you get in the shower, and green smoothies should never take more than 2 minutes; literally.
Here are a few of our favorite 5 Minute Portable Lunches for you to either use as is, or adapt for your own tastes and requirements.
Happy Cooking and Bon Appetit!
- The Plowman's Lunch: Large Seasonal Green and Vegetable salad, 1 piece Fresh Fruit, 1 whole wheat Pita Bread filled with Sprout Salad - recipe to follow - 2 tbsp Minced Onion or Green Onion, 1/3 cup Mung Bean Sprouts, 1 tsp Nutritional Yeast, 1 tsp Almond or Cashew Butter, 2 tsp Dried Dill, Lemon Juice, Salt, and Pepper to taste -
- Lighter-Than-Air Lunch: 1 pt Green Smoothie(greens, 1 fresh fruit, 1 fresh vegetable, 1/4 cup ice), 1 piece Fresh Fruit, Tofu-Mushroom Soup(1 pint Vegetable Stock, 1 dried Shitake Mushroom, 2-3 Fresh Button Mushrooms, 2 ounces Extra Firm Tofu, 1 clove Garlic, 1/2 tsp Sesame Oil, 1 tsp Soy Sauce or Nama Shoyu, 1/2 tsp Wine or Balsamic Vinegar, Freshly Ground Black Pepper to taste. 1. Slice fresh mushrooms, cut tofu into 1/2 inch dice, crush garlic. 2. Sweat garlic in sesame oil over low heat in a small sauce pan, add vegetable stock and dried mushroom, vinegar, soy sauce, and pepper, bring to a boil, turn down to simmer. Cook 5 minutes. 3. Add tofu and fresh mushrooms. Cook 2-3 minutes, taste and adjust seasonings. Fish out dried mushroom, slice and return to soup. Soup is now ready to serve, or pour into a travel container. )
- Crudite Lunch: 1 lb Fresh Vegetables such as bell peppers, carrots, celery, broccoli, etc, washed, peeled, and cut into sticks/bite-sized pieces as necessary, 1 piece Fresh Fruit, Spicy Bean Vegetable Dip - recipe-(1 can cooked unsalted Beans of your choice, 1 clove Garlic, 1 tsp Wine Vinegar, 1/4 cup Hot Water, 1 tsp Chile Powder or Hot Sauce of your choice, 1/2 tsp Ground Cumin, Salt and Pepper to taste: 1. Peel garlic. Drain, rinse, and drain beans. 2. Combine all ingredients except hot water in jar of a bar blender, puree adding enough hot water to allow mixture to blend to desired consistency. Taste and adjust seasonings as desired. Dip is ready to serve or pack.)
Published 10-29-2012
Better Breakfasts
Around mid-Summer we did a little piece about the concept and importance of Breakfast. We like breakfast at Green Bowl, but we know that American breakfasts, even to some extent those made and consumed by the health conscious, have an unfortunate habit of being incredibly high in sugar, fat, salt, and calories.
We would like to share some of our favorite breakfast options. All of these things taste great, are very quick and simple to prepare, and aren't loaded with sugar, salt, fat, or unnecessary calories.
Our Favorite Green Bowl Breakfasts
- Raspberry Royale Oatmeal
Ingredients: ½ cup Rolled, or Steel-Cut Oats, 1 cup Water, 2 ounces Fresh or Frozen Unsweetened Raspberries, 2 tbsp Cocoa Powder, ¼ cup Unsweetened Soy Milk, ½ ounce Almonds. Method: Prepare oatmeal as you normally would. Top with cocoa powder, soy milk, rinsed raspberries, and almonds. Eat hot. [Note: Feel free to change the type of berries, or swap it for banana, or orange slices. Most fruits are good in this, though apples, pears, peaches, plums, and figs don't pair with the cocoa powder so well.]
- Green Bowl Smoothie
Ingredients: 1 small Apple, 1 medium Carrot, 7 to 10 Grapes, 3 cups Fresh Spinach, ½ cup Water, 5 ice cubes. Method: Wash fruits and vegetables. Core apple, and cut into chunks. Cut carrot into chunks. Remove stems from grapes. Place all ingredients, except spinach into jar of bar blender. Puree until smooth. Add spinach and puree again until smooth. Drink at once.
- Southwest Vegan Breakfast Bowl
Ingredients: ¼ cup Cooked or Canned Black Beans(rinsed and drained), 3 ounces Extra Firm Tofu(optional), 1 small Onion, 1 small Bell Pepper, ½ cup Canned or Fresh Tomatoes, 2 cups Spinach, 1 Ezekiel 4:9 Sprouted Grain Wrap, Cumin, Coriander, Chile Powder, 1 tsp Lime Juice. Method: Peel onion. Cut into 1/2 inch dice. Wash bell pepper, cut into 1/2 inch dice. In a large saute pan over medium heat, sweat onion, add diced fresh, or canned tomatoes, beans(and tofu if using). Saute together 2-3 minutes. Season with spices, salt, and lime juice. Add bell pepper and saute another 2-3 minutes. Add spinach and saute just long enough to wilt spinach slightly. Saute is now ready to serve, either rolled into wrap, or use wrap as a scoop to eat as you wish. If you prefer to just eat as is, by all means.
- Autumnal Breakfast Salad
Ingredients: 3 cups Fresh Mixed Greens(baby kales, spinach, etc), 1 small Apple, 1 tbsp Pumpkin Seeds, 1 tbsp Dried Cranberries, 1 small Carrot, 2 tbsp Hot Water, 1 tsp Red Wine Vinegar. Method: Wash apple and carrot. Combine dried cranberries, hot water, and vinegar, allow to stand for 5 minutes. Core and slice apple thinly, slice carrot thinly. Place greens on serving dish, top with apple, carrot, and pumpkin seeds. Puree cranberry mixture with a stick blender to a salad dressing consistency and pour over salad. Serve at once.
Published 10-22-2012
Memories from the Autumnal Kitchen
The Autumn season brings so many wonderful sights, scents, flavors, textures, and memories for us. Crisp sweet apples, heavy pebble-skinned squashes, richly flavored, earth-scented root vegetables, sweetly perfumed allspice, cinnamon, cardamom, and nutmeg. Not to mention, spicy black pepper, freshly dried chiles, Hungarian paprika, pungent cumin, tangy-bitter coriander, all mingled with fresh and clean citrus, pungent herbs, savory onions and shallots, earthy mushrooms, aromatic garlic, wine and vinegar. Those are scents of the Fall plant-based kitchen.
We love the Fall flavors and textures that come to us with colder temperatures, and the memories they bring with them. That nip in the air brings to mind, savory bean dishes, creamy vegetable soups and purees, rich roasted vegetables and fruits of all kinds, spiced baked and stewed Fall fruits mingled into savory and sweet dishes, dumplings of all kinds seasoned with herbs, spices, and bathed in sauces brim-full of wine, mushrooms, onions, garlic, and sun-dried tomatoes.
All of these delicious things bring back memories of making pies, and roasting vegetables in our Grandmother's kitchen, baking bread and chopping onions for chile con carne, the sound of bubbling pots and simmering stock, the faint sizzling-burbling sound made by a baking pie, slices of orange and whole spices floating in a pot of gently simmering apple cider, all of those things are memories in our minds connected with Harvest time.
We hope the all of our readers will take a few minutes to remember their own Fall memories, whether they are related to food or not. A trip to the orchard as a child with their folks, picking pears off the backyard tree, walks through fallen leaves, carving a jack o'lantern; each of us has our own memories and experiences connected with the different seasons. Those memories are important to our identity as people, and as cooks and diners. Our memories shape our preferences, tastes, and influence our skill-sets because we almost always have more skill at the tasks we find pleasure in.
We would like to encourage each and every one of you to make a batch of your favorite Fall dish, and if that dish doesn't fit with your new eating plan, try out a new dish with the same flavors just cooked , or presented in a more health-promoting fashion. We would also counsel, if your old favorites don't work for your new eating plan, rather than blow your plans out of the window, or make yourself feel bad/ill just for the sake of nostalgia, make up some New Favorites, New Traditions, and New Memories.
Change is good, and should not be feared. There are so many amazing ingredients and dishes to be explored in the Fall palate that there is no reason at all you can't find something to suit yourself and your family. Like we always say, experiment, create, read, play! As always, Happy Cooking and Bon Appetit!
Published 10-15-2012
Blending Magic
We love our blender at Green Bowl, and this week we would like to share with you some of the different tasks we use our blender for, as well as some different types of dishes we like to create using our blender.
Before we get down to the many different types of deliciousness that can be created with a good blender here's some of the information about getting ahold of a good one we've collected through the years.
There are two blenders that we have found to be very suitable for most house-holds. One of them is a very economical version and it works for most things. The other one is quite expensive, but it does everything except clean itself, and you'll never have to buy another one for the rest of your life. Here's the skinny on both of them.
The first blender is basically a college student's special; the classic Hamilton Beach bar blender for about $15 available at most major retailers. This blender is quite suitable for your basic smoothies, pureed soups, coulis, sauces, etc. However, it does have several flaws; it will not produce a completely smooth texture in pureed items even after several minutes running at its highest setting. Also, it doesn't have the horse-power, or run at a high enough speed, to grind raw, toasted, or soaked nuts, crush ice, or grind grains/legumes/seeds. However, given its price these are flaws are fairly minor, though if you wish to really produce professionally quality blended dishes some extra steps may be required, such as passing purees through a fine sieve, and grinding other items through a food processor, manual food grinder/mill, etc. Alternatively, you may wish to spring for the second option.
The second option is made by Vita-Mix, also known as Vita-Prep in professional circles. The Vita-Mix is a premium high-speed blender which is thought of as essential equipment by every big city chef worth his, or her, toque. Unfortunately, this model of high-speed blending perfection does come with a rather large price tag, about $700 for a brand new unit with two blending jars with lids, blending stick, and a 7 year warranty. Yes, it is expensive, however the base unit and jars are basically indestructible, we have personal experience showing that they are incredibly hard wearing, i.e. 25 years of hard use and abuse and the base is still in perfect working order. A more moderate option is to purchase a referbished model from the company, which has the same warranty and has been thoroughly checked over by the company repair people for $500; which is quite a good deal all things considered.
The other plus to the Vita-Mix, apart from its considerable ruggedness and excellent non-fussy design; what puts it over every other blender on the market is, it is exceptionally powerful. It has enough juice to reduce ice cubes to slush, and even raw plant fiber to a smooth puree. This means that there is no need for extra steps to produce creamy pureed soups, fine textured nut creams and butters, and even home-ground bean and grain flours which saves you money and gives you more options if you have special dietary needs(gluten free, etc), as well as providing you a method for creating really fresh legume and grain meals/flours.
However, even with all its virtues, for the price of the Vita-Mix you must weigh how much you will use it, verses the cost, etc. If you are wanting to experiment with blended recipes and dishes, go with the more economical version, see how much you dig, and then trade up from there if you wish to later on. We will tell you, once you go Vita-Mix, you'll never go back.
Now that we've sorted out equipment here are some of the many options you have blended creations. A lot of plant-based, vegan, and raw food enthusiasts view their blenders simply as a way to create smoothies of different types, and the occasional pureed soups. However, we say blenders are so much more than just fruit smoothies.
- Rich Savory Roasted Vegetable or Fruit Purees
- Dessert Fresh, Dried, Stewed, Poached or Roasted Fruit Purees
- Creamy Parsnip Soup
- Vegan Re-Fried Beans
- Fresh Avocado Spinach Soup
- Herb, Fruit, and Vegetable Coulis and Sauces of all types
- Nut Milks and Creams
- Fresh Nut Butters
- Batters for Raw Breads and Crackers
- Green Smoothies (savory and sweet)
- Sorbet and Non-Dairy Ice Cream Bases
All of those dishes and creations, along with many more are made possible by, the humble blender. There are some blender cookery books and pamphlets out there and we would encourage you to take a look at them, if only to scalp some of their ideas. Several other places to look for blended recipes is in Raw food cookbooks, celebrity chef/haute cuisine cookbooks. Even if you choose to adjust some of the recipes to make them more suitable for your skill level and amount of cooking time, there are a great many tasty and fun ideas in those sorts of books. Some of our chef's favorites include;
- The French Laundry Cookbook by Thomas Keller (seasoning, flavors, and recipes)
- Raw by Charlie Trotter and Roxanne Klein (recipes themselves)
- Aquavit by Marcus Samuelsson (seasoning and flavor combinations)
As with every other type of cooking, experimentation, indulging creativity, and playing with your food and ingredients is all part of learning how to use and make delicious things with your blender. Try everything that sounds nice to you, and don't worry about it being "wrong" or messing it up. Make small batches and write everything down, that way if you do make a dinger you're not out much in terms of expense, and as you make good things if you write everything down you'll be able to recreate your favorites. Happy Blending and Bon Appetit!
Published 10-08-2012
A Paradise of Dumplings
Like pancakes, every cuisine has its own version of dumplings, whether they be little pillows of dough stuffed with a flavorful filling and bathed in a light sauce in the Italian style, giant potato or flour dumplings simmered with beef stock and served with stewed fruits from Germany, the beautiful little pouches of flavorful fillings from China, Thailand, and Vietnam, the popular Mexican offerings of tamales and empanadas are both dumplings by other names, as are things like Southern American Hushpuppies, matzo balls, and fruit filled dumplings are also options in the repertoire.
Dumplings typically came to being in a cuisine out of the a desire of frugal cooks to avoid wasting a bit of left-over ingredients(roasted meats, stale bread, etc), or as a way to stretch more costly ingredients such as meat, or dairy products, across more meals, or as a way to feed more people with cheaper, more common ingredients like flour, potatoes, or other root vegetables.
Nowadays, for most people, dumplings are a fun way to enliven or add whimsy to a simple supper, add elegance to a dinner party, or simply bring back memories of winter suppers at Grandma's house. Fortunately, dumplings are very easy to make so there is no reason not to add them to your regular meals.
If you've never made dumplings before there are basically two kinds of dumplings out there, Filled Dumplings and Solid Dumplings.
Filled dumplings are things like raviolis and tortellinis, shui mai, or tamales. Solid dumplings are things like gnocchi, hushpuppies, or matzo balls. Of the two types, solid dumplings are quicker and easier to make, though they can be more challenging to cook and get right. Filled dumplings are harder to mess up when cooking, but take quite a bit longer to make, and require a little more manual dexterity. Choose which one to start with based on the amount of time you have available. Here are the basic dough recipes for simple filled dumplings and boiled potato dumplings that can be added to any soup, stew, or simply cooked, tossed with a little olive oil, chopped fresh herbs and served as a side dish. Bon Appetit!
Asian Style Boiled or Steamed Filled Dumplings
- 1 cup Whole Wheat Flour
- 6 ounces Boiling Water cooled to approximately 180 degrees F
- ½ tsp Salt (if making sweet dumplings add 1 tsp honey to dough)
- ½ cup Filling of Your Choice(savory or sweet)
- Bring water to a boil in a small pan, cool to 180 degrees.
- Add salt and flour stir until a pasty looking dough forms. Turn dough out onto counter and knead briskly for 10 turns(use care, dough will be quite hot). Roll dough into a ball and place in bowl, cover with plastic wrap and allow to rest for 15 to 45 minutes.
- Portion dough by rolling into a 1 ½ inch thick cylinder and cutting into 6 pieces for large dumplings. Roll into a 1 inch rope and cut into 12 pieces for medium dumplings, roll into a ½ inch rope and cut into 24 pieces for small dumpling
- Roll each piece of dough into a ball, dust lightly with flour, squash ball flat and roll to circle with an 1/8th inch thickness. Place filling ½ inch in from the edge of the dough, on one side of the center line of the circle. Fold empty side of dough over fill and pinch edges together tightly to seal, being careful to ensure that there are no air bubbles left behind inside dumpling(Air pockets cause dumplings to explode when cooked.)
- Place finished dumplings on a flour dusted cookie sheet. Dumplings can be cooked immediately after finishing by placing in simmering water and cooking until they float, or steaming in a bamboo steamer for 3 to 15 minutes depending upon size and filling. Dumplings can also be made ahead of time and frozen for up to 6 weeks with no detritus effects on flavor or texture.
Basic Solid Dumplings
- 1 large Baked Potato (yukon gold gives best flavor, russet or idaho gives best texture)
- 1 cup Flour(whole wheat, white, rye, barley, or buckwheat can be used interchangeably, though each will yield slightly different textures and different flavors upon use, all will work.)
- ½ tsp Salt
- 2 tsp Vegetable Oil, Olive Oil, or Melted Butter
- 2 large Eggs
- Bring a large pot of water to boil, add 1 tsp salt.Peel baked potato and mash thoroughly.
- Add flour, oil, and salt, mix well to combine.
- Crack eggs into small bowl and beat well. Add beaten egg to potato mixture and stir to a sticky fairly stiff dough in as few strokes as possible.
- Drop dough by spoonfuls into boiling water, turn water down to simmer gently and cook until dumplings puff up and float, between 7 and 25 minutes depending on size. Drain cooked dumplings, dumplings can be added to a soup or stew, served in broth, herbed olive oil or tossed lightly with butter, or served with wine, tomato, or other sauce of your choice. [Dumpling dough can be added by spoonfuls into any soup and cooked in the simmering soup for more flavor, if desired.] Bon appetit!
Published 10-01-2012
The Pleasure of Beverages
Thoughts and Ideas for the Tee-Totaller
Foodies and Gourmands tout the gastronomic pleasures of great food and fine wines, or micro-brewed beers, but rarely are the joys of the non-alcoholic beverage given equal billing. This is unfortunate, because there are literally hundreds of amazing combinations of flavors to be created that contain no alcohol, and that can be used to add more nutrition to one's meals.
Though we very often spend time considering our meals, in terms of the dishes and foods themselves, beverages are rarely given thought except on special occasions, or circumstances. This is unfortunate, while treating beverages as an after thought will certainly not detract from a good meal, they will not add anything to make a good meal into a great one. In our opinion, all meals have the potential to be great, so why settle for merely "good".
While there are many beverages that can be served un-blended, such as coffee, teas, herbal tisanes, sparkling water, etc, we feel that while those are all excellent if you wish to make a bit of a "splash" with your drinks why not add some home-squeezed juices, or tip a spice or two into your normal brews? Here are a few of our favorite beverage options.
- Cider & Spice Tea (1 pint fresh unfiltered Apple Cider, 1/2 inch thick slice fresh ginger, 1 cinnamon stick, 8 cardamom pods, 5 whole cloves, 2 star anise, 2 tsp decent quality black tea leaves, 1 quart boiling water: Combine tea leaves, spices and boiling water. Steep 5 minutes, strain, mix with cider, heat to desired temperature and serve.)
- Iced Clove Coffee( 2 tbs light roasted coffee beans, 1 quart boiling water, 5 whole cloves, 1 tsp honey or agave nectar, ice: Crush coffee beans in a mortar and pestle, combine with cloves and boiling water in a french press or other brewing vessel. Brew 5 minutes, strain, add sweetener if using and serve over ice.)
- Minted Lime-ade (2 limes, 10 large fresh mint leaves, 1 quart water, 1 tbs honey or desired sweetener, ice: Wash limes, cut 4 slices from one lime and juice remaining 1 1/2 fruits. Shred mint leaves and combine with lime juice, water and sweetener. Mix well and serve over ice with a slice of lime.)
- Sparkling Cranberry Lemonade (1/2 cup fresh or frozen cranberries, 2 tbsp honey or desired sweetener, 1 large lemon, 1 pt unflavored, unsweetened sparkling water, 1 pt still water, ice: Juice lemon and place juice, sweetener, and cranberries in a bar blender and puree until smooth. Mix still and sparkling water in a pitcher, and add cranberry/lemon puree to the desired taste. Serve over ice.)
- Barry White Tea(pun intended)(2 tbs dried blueberries, 2 tbs dried cranberries, 2 tbs dried cherries, 2 tbs dried strawberries, 1 tbs decent quality white tea leaves, 1 quart + 1/2 cup boiling water: Combine dried fruits and 1/2 cup boiling water, allow fruits to rehydrate and plump for 10 minutes. Place mixture in a bar blender and puree until smooth. Brew tea leaves for 3.5 minutes, strain. Place 1 tsp of fruit puree into each cup and pour brewed tea over. Serve hot. [note: Can be served cold in summer if desired, use fresh berries instead of rehydrated dried ones and add 1 tsp honey for summer version.]
We hope that you find a little inspiration and some idea for your next family meal, or special occasion. Pleasant beverages need not be only for the wine or beer drinker, but are for all who care to find them. Happy Drinking and Bon Appetit!
Published 09-24-2012
The World of Non-Dairy
Over the past 15 years or so we have seen the US market flood with a variety of non-dairy substitutes for traditional dairy products, it all sort of started with the advent of diagnosis of lactose intolerance, followed by the growing vegan/plant-based food movement. No matter what the reason, we are for it.
While we are not part of that militant group of people who say that animal products of any kind are completely toxic and poisonous to the human body, completely exploitative of animals, with no redeeming features whatsoever, etc, etc, ad nausem; we do believe that they are not in our personal best interest to consume given their comparatively high calorie count and low nutritional contribution. Nor would we suggest that persons who are looking to control, lower their weight, or improve their overall health consume them on anything resembling a regular basis(more than twice a month). However, we would like to take a little time to make people aware of some of the things they should know about the world of Non-Dairy products.(soy, nut, and coconut milks, yogurts, etc, commercially produced vegan "cheese", etc)
Firstly, nothing acts exactly like milk/butter/cream/sour cream/yogurt/etc, but those products. You can get close chemically by mixing this-an-that into similar elixirs, but close is the best you're going to do. What we're trying to say is, expect things to taste like what they really are, not what you wish them to be. Coconut oil is never going to be butter, just like soy milk is never going to be whole milk, it isn't going to happen, that doesn't mean they aren't good; it just means that you should go in to eating them, and items made with them, with realistic expectations.
Secondly, just because it's Vegan Suitable does not mean it's “healthy”. There are a great many things out there that are “Vegan” that aren't necessarily healthful, wood pulp for example, or ground glass, no one would imagine those things to be part of a health promoting eating plan.
Because of this fact, we would very much suggest that you read the label of every non-dairy product you are considering purchasing. The most healthful options are unsweetened, and contain no preservatives(Tricalcium Phosphate, Sodium Benzoate, Potassium Sorbate, or BHA,) or thickeners/binders(locust bean, carageen, guar, or xanthan gums) if at all possible.
While these preservative additions may not cause you any immediate, or irreparable, harm they certainly do not have any beneficial effects to their consumption. Why eat something that is just going to make more work for your liver, kidneys, bowel, etc when it can be avoided is our opinion. We also avoid GMO's and products made with conventionally(non-organically) grown soybeans. Soybeans are some of the most highly pesticide treated crops grown and we do not care to eat any more poisons than we can possibly avoid.
Also, when it comes to some non-dairy substitutes like non-dairy cheeses, etc, we don't believe that those products(with a few exceptions) have a place in our kitchen. Take Daiya brand non-dairy vegan cheeses for example, those “cheeses” are essentially a starch/binder matrix injected with fat and water, flavored with enzymes and compounds that create similar scents/taste to conventional cheese. While the ingredients used in this product are fairly innocuous in and of themselves, when they under go their processing, and in the combination they are presented to the consumer in, there is really very little nutritional improvement to this item verses conventional cheese. It is still high in fat, sodium, and calories, contains next to no fiber, protein, or other health-promoting compounds. However, the makers and marketers of these type of items promote them as being so much more virtuous than their conventional counterparts, when really it is all so much smoke and mirrors.
While non-dairy products are better in the way that they do not contribute to body inflammation through the thickening of that body's mucous secretions, etc. However, in terms of raw nutrients; don't fool yourself. Since cheese is basically fat, the source of the fat is immaterial, if the end result is going to taste the way that cheese should taste, with the texture it should have, than that product is going to have to be mainly composed of fat. End of Story.
All we are really trying to say is, while you can remove some undesirable compounds from your diet by eating some of these non-dairy substitutes, don't think that you are necessarily being more virtuous than the guy next door who is eating cheese, drinking milk, and putting sour cream on his baked potato. Yes, the non-dairy items are slightly lower in calories, and don't have the mucus thickening properties, but they aren't necessarily all that nutritious either on the calorie/nutrient scale. In all honesty, it isn't so much which substitutes you use, it's the ratio you use them in. If you eat a diet that is 95% fresh vegetables, fruits, legumes and whole grains, and only 5% Other items you are probably never going to have any problems with your weight, be in very good general health, and rarely have any problems whatsoever even if that little 5% is composed of foie gras and brie. However, if you eat a diet that is only 40% fresh vegetable and fruits, and the other 60% is made up of non-dairy substitutes, tofu, processed soy products, processed grain products, etc, you might have some problems. While those items are healthier than red meats and dairy products they are still too high in calories and too low in actual nutrition to give you the peak health and wellness that you desired by adopting the plant-based diet in the first place.
However, we are not here to tell you what is best for you, your body, and your health, but we are here to make you aware of the effects the items you eat will have on you. Do your research, Read your labels, and Be Aware.
Published 09-17-2012
Edible Memories
Creating Memories with Food
As human beings we have a great capacity for sensory memories, and what better way to impress new memories, or awaken old ones, than with something that can absorb all our senses the way that great food does. A great dish will captivate, entice, relax, excite, and awaken all the senses and all the memories we associate with the components of that dish. A great chef once said that he could never smell ripe apricots without thinking of his childhood in Provence, or taste an apple tart without remembering his mother's galette au pommes and seeing her kitchen in his mind's eye. Those reactions are not just for great chefs, but for everyone blessed with the five senses.
Think back to Grandma's creamy Potato Salad, Mom's Chicken-an-Noodles, and Aunt Martha's Apple Pie, those are examples, but we all have things strike a chord in our memories and palates from our own lives. We love these kinds of things at Green Bowl, but often times the dishes from our memories don't really fit into our new, preferred way of eating. While we love these dishes and the memories they bring, we know that it isn't worth it to our health and our newly stabilized metabolism to make and eat them, even occasionally. While we sometimes miss the old flavors, we prefer to leave them in the gilded mists of our remembrances where they will always be at their peak, and never a disappointment in their reality. Instead of harking back to memory lane, we advocate and encourage people to make their own new dishes and new memories to go with them. Give your friends, and children, memories of things like Winter Greens Au Gratin, roasted Winter Squash Soup, Fresh Whole Wheat Pasta with Roasted Tomato Ragu, Crisp Vegetable Slaws, Almond-Apricot Tart, and Fresh Fruit Buckwheat Crepes.
Making memories is an important part of cooking for your friends and family, but it isn't something you should stress about. We cook our best when we are relaxed, enjoying ourselves and our company. Though we would like to say that making memories, along with dinner, doesn't require company. You can certainly cook for just yourself and derive as much enjoyment, and create just as many memories for yourself. Don't feel like you must have company to make something great for dinner, company is just a bonus.
Food and memories should be inextricably linked in everyone's mind in our way of thinking, and we believe that by leaning on the crutch of pre-packaged foods and take-out we deprive ourselves of the opportunity to make those kinds of memories for ourselves. Even if you aren't a great cook, even if you don't know how to cook, the fact that you pick up a pan, and a knife, and try; gives you memories that you would not otherwise have. Never be afraid to experiment, create, cook, and give experiences and memories to yourself and your loved ones. After all, what is Life without experiences and experiments? Bon Appetit and Happy Cooking!
Published 09-10-2012
World Vegetables Series
A Journey Across the World in Vegetables
Part V
The last few stops on our tour have taken us through a good portion of continental Europe and the United Kingdom, however now we are headed for more exotic climes. Today we journey South; through Slovokia, Hungary, Serbia, and Bulgaria to our destination of Turkey.
Historically, Turkey has been the seat of many empires with its great city of Istanbul(Formerly named Constantinople, and Byzantium) being named capital of several great empires; the Ottoman empire being the most recent having remained until the early twentieth century. Istanbul has been a city of great trade, culture, and learning throughout the ages, and where you have trade, culture, and learning, you also have great food.
The cuisine of Turkey is both Mediterranean and Middle-Eastern in character, and up until about 50 years ago was almost entirely vegetarian for two reasons, a great deal of the population is Islamic and Jewish; and also because the animals that were raised were more valuable alive producing milk than dead roasting on a spit.
Traditional Turkish cuisine is based predominately around the following ingredients, eggplant, lentils, rice, bulgar wheat, tomatoes, onions, green pepper, garlic, and assorted beans. Other vegetables are also used though perhaps a bit less widely, and less frequently; leeks, cabbage, artichokes, cauliflower, celery, Jerusalem artichokes, cucumbers, and assorted melons. Nuts and fruits are also very common in Turkish foods, pistachios, almonds, chestnuts, hazelnuts, and walnuts are all used, and common fruits include apricots, dates, plums, figs, apples, grapes, and sometimes pomegranates and currents. Spices and herbs also play an important role in the cuisine with the following items being some of the most common and most preferred seasonings; allspice, cumin, black pepper, paprika, oregano, mint, parsley, and thyme.
Though Turkish food is well seasoned, it is not necessarily “spicy” or “hot” in terms of its flavor. Dishes are seasoned more to a pleasant savor, a “spiced” taste, or a fragrant mouth-watering aroma, and less with the thought of making diners “feel the burn”.
Here are some of the traditional dishes that one could expect to find gracing the tables of Turks across that country. There are some regional differences and specialties, the cuisine of Anatolia, is different from Istanbul, which is different from Ankora, and so on, but these dishes have incarnation in all regions.
Published 09-03-2012
A Journey Across the World in Vegetables
Part V
The last few stops on our tour have taken us through a good portion of continental Europe and the United Kingdom, however now we are headed for more exotic climes. Today we journey South; through Slovokia, Hungary, Serbia, and Bulgaria to our destination of Turkey.
Historically, Turkey has been the seat of many empires with its great city of Istanbul(Formerly named Constantinople, and Byzantium) being named capital of several great empires; the Ottoman empire being the most recent having remained until the early twentieth century. Istanbul has been a city of great trade, culture, and learning throughout the ages, and where you have trade, culture, and learning, you also have great food.
The cuisine of Turkey is both Mediterranean and Middle-Eastern in character, and up until about 50 years ago was almost entirely vegetarian for two reasons, a great deal of the population is Islamic and Jewish; and also because the animals that were raised were more valuable alive producing milk than dead roasting on a spit.
Traditional Turkish cuisine is based predominately around the following ingredients, eggplant, lentils, rice, bulgar wheat, tomatoes, onions, green pepper, garlic, and assorted beans. Other vegetables are also used though perhaps a bit less widely, and less frequently; leeks, cabbage, artichokes, cauliflower, celery, Jerusalem artichokes, cucumbers, and assorted melons. Nuts and fruits are also very common in Turkish foods, pistachios, almonds, chestnuts, hazelnuts, and walnuts are all used, and common fruits include apricots, dates, plums, figs, apples, grapes, and sometimes pomegranates and currents. Spices and herbs also play an important role in the cuisine with the following items being some of the most common and most preferred seasonings; allspice, cumin, black pepper, paprika, oregano, mint, parsley, and thyme.
Though Turkish food is well seasoned, it is not necessarily “spicy” or “hot” in terms of its flavor. Dishes are seasoned more to a pleasant savor, a “spiced” taste, or a fragrant mouth-watering aroma, and less with the thought of making diners “feel the burn”.
Here are some of the traditional dishes that one could expect to find gracing the tables of Turks across that country. There are some regional differences and specialties, the cuisine of Anatolia, is different from Istanbul, which is different from Ankora, and so on, but these dishes have incarnation in all regions.
- Simple Braised or Stewed Vegetables: Turkish cuisine is full of savory stews and braises, each housewife has her own version. Usually are mixture of onions and carrots are cooking in a large pot, seasoned with assorted herbs and spices, eggplant, cabbage, cauliflower, or whatever other vegetables the cook has handy are added, along with a quantity of tomatoes and water and mixture is simmered to the desired done-ness. The final stew is then served with flat breads, or a bulgar or pilaf of some kind.
- Rice Pilaf: Rice cooked in a a flavorful stock, with ghee, butter, or olive oil, sometimes onions, garlic, or leeks are sweated in the fat before the rice and stock are added. When the grain is mostly cooked a quantity of nuts, dried fruits, or finely chopped vegetables may be added for more flavor.
- Rice and Chickpea Pilaf: The technique for cooking is the same as standard rice pilaf except cooked chickpeas are added to the pilaf instead of dried fruits, or nuts.
- Rice and Eggplant Pilaf: A quantity of finely diced eggplant is sweated with onions and carrot in some sort of fat, the mixture seasoned with herbs and rice and stock or water is added. Everything is cooked together until the rice is nicely cooked. The mixture is then fluffed and served with kebobs, stewed or braised vegetables.
- Kisir: A salad of fine bulgar wheat, dressed with a mixture of tomato paste, pomegranate juice, and tossed with minced onion, spices, and fresh herbs. Sometimes dried currents, raisins, or cucumber is added.
- Fasulye pilaki: Sort a succotash styled dish made of fava beans cooked with tomato, carrot, garlic, and olive oil.
- Dolma: Similar to the Greek dish of stuffed grape leaves, "dolma" can refer to any type of stuffed vegetable. Usually the stuffing consists of a spiced, or herb-seasoned rice, but sometimes bulgar, or finely chopped cooked vegetables are used instead. Dolma may be served hot or cold, and are generally considered an appetizer, or a larger quantity may be served as part of a light lunch.
- Kebabs: The word "kebab" doesn't just designate meat or vegetables cooked on a skewer, it could also indicate a stew, or braise depending on how it is used. Kebabs are found all over Turkey, and composed of all types of vegetables, meats, and sometimes even fruits. The kebabs may be made of chunks of the items placed on a skewer in the manner we are accustomed to seeing, or they may be minced and formed into patties, balls, or even sausage-type links then grilled, sauteed, or roasted. Sometimes the items are seasoned just before cooking, they can also be marinated well before cooking. Kebabs are generally served with some type of thin yogurt based sauce, a chopped cucumber salad, or a spicy sauce/relish.
- Tursu: Savory vegetable pickles seasoned with garlic. Generally, these pickles are home-made and each cook has their own version.
- Patlıcan Salatası: The Turkish version of "baba ganoush". Roasted eggplant flesh, chopped finely and seasoned with lemon juice, olive oil, herbs, garlic, and spices. Sometimes this is served with bulgar, or rice pilaf, or as an accompaniment to a raw vegetable salad with flat breads.
- Sweet Spiced Pumpkin, Figs, or Quince: A common dessert pumpkin, figs, or quince are placed in a large pot with sugar, spices(cinnamon, cardamom, etc), a little water, and cooked very slowly to candy the items without making them fall apart. The items are then removed from the pot, cooled and served for dessert with a custard, or with nuts and yogurt or cheese.
- Baklava: This flaky sweet pastry is made of very thin layers of rolled dough, brushed with butter and interspersed with chopped walnuts or almonds, and honey then baked to a crispy, sticky golden brown goodness. A common dessert pastry throughout the middle-east, Turkey is particularly praised for its versions.
Published 09-03-2012
World Vegetables Series
A Journey Across the World in Vegetables
Part IV
We've left Italy behind, but not forgotten and this week we head not further into the exotic Mediterranean, but North to the hinterlands of Eastern Europe. Like England; no one really expects much out of the cuisines of Eastern Europe, a lot of cabbage and potatoes, and boiled meat is what most people think of when someone mentions German or Polish food.
However, nothing could be further from the truth. Eastern European cuisine is awash with savory root vegetable stews and soups, lentil dishes rich with herbs, crusty dense rye breads, cabbage and brassica dishes, mushroom dishes, spiced tomato soups sometimes containing cabbage, lentils, or other green vegetables, shredded root vegetables salads, pancakes served with either sweet or savory toppings/fillings, and of course lots of potato dishes ranging from the simple boiled spud, right up to one of the national dishes of Poland, the Pierogi(a soft dumpling filled with potato, sauerkraut, or a soft cheese filling). One could also expect to find plenty of noodle dishes, the traditional goulash seasoned with large amounts of paprika served over egg noodles in Hungry, spatzel in Germany, and noodles simmered in broth with vegetables, egg, meat, or poultry, in Poland.
Fruits are also widely used in many Eastern European dishes from the almost unparallelled quality apricots, apples, quince, and pomegranates in Armenian cuisine, apples, berries, and rhubarb found in the German and Polish kitchen, and figs, apples, pears, berries, and citrus common in Hungarian dishes. Nuts are also widely used in that part of the world, the most common ones being almonds, walnuts, hickory nuts, chestnuts. Pistachios and pinenuts are used in countries that were either occupied by the French, Spanish, or Italians at one point; or that share a similar geographic area to the Mediterranean.
While spices and seasonings vary from country to country, and somewhat within the regions of the country, there are some that are widely used across the board. Some common seasonings are; Anise, Caraway, Black Pepper, Nutmeg, Cloves, Mace, Cinnamon, Fennel, Mustard, Paprika(hot and sweet), Horseradish, Onions, Thyme, Rosemary, Parsley, and Vinegar(usually cider or malt, but sometimes wine or fruit based).
Here are some common vegetables dishes from Eastern Europe.
Published 08-27-2012
A Journey Across the World in Vegetables
Part IV
We've left Italy behind, but not forgotten and this week we head not further into the exotic Mediterranean, but North to the hinterlands of Eastern Europe. Like England; no one really expects much out of the cuisines of Eastern Europe, a lot of cabbage and potatoes, and boiled meat is what most people think of when someone mentions German or Polish food.
However, nothing could be further from the truth. Eastern European cuisine is awash with savory root vegetable stews and soups, lentil dishes rich with herbs, crusty dense rye breads, cabbage and brassica dishes, mushroom dishes, spiced tomato soups sometimes containing cabbage, lentils, or other green vegetables, shredded root vegetables salads, pancakes served with either sweet or savory toppings/fillings, and of course lots of potato dishes ranging from the simple boiled spud, right up to one of the national dishes of Poland, the Pierogi(a soft dumpling filled with potato, sauerkraut, or a soft cheese filling). One could also expect to find plenty of noodle dishes, the traditional goulash seasoned with large amounts of paprika served over egg noodles in Hungry, spatzel in Germany, and noodles simmered in broth with vegetables, egg, meat, or poultry, in Poland.
Fruits are also widely used in many Eastern European dishes from the almost unparallelled quality apricots, apples, quince, and pomegranates in Armenian cuisine, apples, berries, and rhubarb found in the German and Polish kitchen, and figs, apples, pears, berries, and citrus common in Hungarian dishes. Nuts are also widely used in that part of the world, the most common ones being almonds, walnuts, hickory nuts, chestnuts. Pistachios and pinenuts are used in countries that were either occupied by the French, Spanish, or Italians at one point; or that share a similar geographic area to the Mediterranean.
While spices and seasonings vary from country to country, and somewhat within the regions of the country, there are some that are widely used across the board. Some common seasonings are; Anise, Caraway, Black Pepper, Nutmeg, Cloves, Mace, Cinnamon, Fennel, Mustard, Paprika(hot and sweet), Horseradish, Onions, Thyme, Rosemary, Parsley, and Vinegar(usually cider or malt, but sometimes wine or fruit based).
Here are some common vegetables dishes from Eastern Europe.
- Tomato Soup: This soup is made in a variety of countries, Germany, Poland, Hungry to name a few. Often it is made of just tomatoes, onions, water, perhaps a bit of rice or potato, and seasoned with either herbs or paprika, and black pepper.
- Lentil Salad: Popular in Armenia, this salad is made of cooked lentils, chopped tomatoes and onions dressed in lemon juice, olive oil, and parsley. Sometimes eggplant, chopped olives, or additional herbs are added.
- Lentil Vegetable Soup: Every region and country had their version of lentil vegetable soup, though the base soup is all pretty much the same the seasonings do vary quite a bit. A common version is made from brown lentils, onions, carrots, celery, and mushrooms, sometimes beets, turnips, or kohlrabi, or greens are added as well. Seasonings include caraway, fennel seed, paprika, black pepper, mustard, thyme, rosemary, coriander, or nutmeg.
- Chilled Sour Cherry Soup: Made in Hungary and Poland on hot days this soup contains sour cherries, fresh or sour cream, a little sugar, and sometimes sweet cherries or fresh herbs are added as well.
- Shredded Beets and Carrots with Vinegar and Sugar: Raw root vegetables were commonly served this way in Poland for a very long time, though they have recently been replaced with lettuce salads. This method of serving is still tasty and easy to make.
- Mushroom and Root Vegetable Stew: A rich stew of carrots, onions, potatoes, celeriac, and sometimes beets, kohlrabi, or other greens cooked slowly with a large quantity of mushrooms and seasoned with herbs, caraway, or juniper berries. Delicious.
- Stuffed Cabbage: Depending on the region the filling for this dish varies somewhat, though at its most basic it consists of cabbage leaves stuffed with a filling of seasoned rice and onions, then cooked in a spiced tomato sauce. Additions to the stuffing include, mushrooms, nuts, lentils, ground meat, and other vegetables.
- Cauliflower in Tomato and Paprika Sauce: This dish is a delicious mix of flavors and textures, from the pebbled texture of the cauliflower to the rich savory flavor of the sauce that is chock full of onions, acidic tomatoes, and sweetly spicy paprika. Sometimes garlic, herbs, or olive oil are added.
- Red Fruit Pudding: This German dessert is made in the Northern part of Germany, it consists of various red fruits usually red currents, raspberries, sometimes strawberries, or other wild berries cooked in fruit juice and thickened with cornstarch then served with either cream, or custard.
- Paczki(Polish dougnuts): One of the dishes of choice on Fat Thursday, these crispy, chewy little doughnuts are often filled with a fruit jam, and sometimes with a sweetened nut paste made of either almonds or walnuts.
- Pancakes: In Hungary pancakes are served savory and as a main course, either filled with a savory stew, or as and accompaniment to a roast or braised dish. Pancakes are also common in German cusine. Some are made with a fermented starter, some with a chemical or yeast leavening, and some are completely unleavened.
- Rye and Wheat Breads: German cuisine in particular is full of delicious breads; hearty heavy rye breads, lighter chewy wheat-rye breads, and light chewy wheat breads accompany most meals. Rye bread flavored with caraway and anise is common in Poland and Ukraine. Wheat breads are found further south towards more Mediterranean regions.
Published 08-27-2012
World Vegetables Series
A Journey Across the World in Vegetables
Part III
This week on our culinary journey we are packing our bags and heading south to Italy. If the French love their vegetables, they are seconded in that love by the Italians. Authentic Italian cuisine is resplendant with vegetable-based dishes, from savory sour/bitter anti pasti and insalatas, to rich sauces/braises of fennel, tomatoes, onions, and eggplant served over fresh pastas, baked vegetable dishes, side dishes of cooked greens, and roasted vegetables, and of course the hearty peasant stews of beans and regional vegetables seasoned with herbs, olives, garlic, onions, and wine served with fresh crusty bread, and the local wine.
Regional cuisine is as prevelent in Italy as it is France, with the spiciness of Southern Italian cuisine offset by the heavier legume, root vegetable, and hearty green style of cooking in the North of Italy. Depending on the season and your location in the country, you could expect to find a mixture of the following vegetables and fruits in the Italian pantry. Artichokes, Cauliflower, Broccoli/Broccolini/Rapini, Asparagus(green and white), Leeks, Fennel, Tomatoes, Peppers(hot and sweet), Cabbages(head and leaf), Chicories, Endive, Radicchio, Beets, Chard, Beans of all types particularly the large starchy fava, creamy white cannilini, and speckled flavorful cranberry varieties, Garlic, Onions, Cucumbers, Parsnips, Cardoons, Carrots, Mushrooms of all types, particularly Porchini and Trumpet type mushrooms, Lettuces of all sorts, Spinach, Celery, Lentils, Corn, Eggplant, Potatoes, Summer and Winter Squashes for vegetables. Pomegranates, Oranges, Apples, Quinces, Peaches, Nectarines, Plums, Grapes, Persimmons, Figs, Melons, and Strawberries, are all common seasonal fruits.
Fruits are also beloved in Italian cuisine, Citrons, Lemons, Pomegranates, Oranges, Apples, Quinces, Peaches, Nectarines, Plums, Grapes, Persimmons, Fresh Figs, Melons, and Strawberries, are all common seasonal fruits.
As Italian cuisine has such a huge pantry of ingredients to draw upon, as well as a rich historical obsession with great food there are a great many authentic vegetable and fruit dishes to choose from in terms of painting a picture of its cuisine, here are a few of the classics.
Published 08-20-2012
A Journey Across the World in Vegetables
Part III
This week on our culinary journey we are packing our bags and heading south to Italy. If the French love their vegetables, they are seconded in that love by the Italians. Authentic Italian cuisine is resplendant with vegetable-based dishes, from savory sour/bitter anti pasti and insalatas, to rich sauces/braises of fennel, tomatoes, onions, and eggplant served over fresh pastas, baked vegetable dishes, side dishes of cooked greens, and roasted vegetables, and of course the hearty peasant stews of beans and regional vegetables seasoned with herbs, olives, garlic, onions, and wine served with fresh crusty bread, and the local wine.
Regional cuisine is as prevelent in Italy as it is France, with the spiciness of Southern Italian cuisine offset by the heavier legume, root vegetable, and hearty green style of cooking in the North of Italy. Depending on the season and your location in the country, you could expect to find a mixture of the following vegetables and fruits in the Italian pantry. Artichokes, Cauliflower, Broccoli/Broccolini/Rapini, Asparagus(green and white), Leeks, Fennel, Tomatoes, Peppers(hot and sweet), Cabbages(head and leaf), Chicories, Endive, Radicchio, Beets, Chard, Beans of all types particularly the large starchy fava, creamy white cannilini, and speckled flavorful cranberry varieties, Garlic, Onions, Cucumbers, Parsnips, Cardoons, Carrots, Mushrooms of all types, particularly Porchini and Trumpet type mushrooms, Lettuces of all sorts, Spinach, Celery, Lentils, Corn, Eggplant, Potatoes, Summer and Winter Squashes for vegetables. Pomegranates, Oranges, Apples, Quinces, Peaches, Nectarines, Plums, Grapes, Persimmons, Figs, Melons, and Strawberries, are all common seasonal fruits.
Fruits are also beloved in Italian cuisine, Citrons, Lemons, Pomegranates, Oranges, Apples, Quinces, Peaches, Nectarines, Plums, Grapes, Persimmons, Fresh Figs, Melons, and Strawberries, are all common seasonal fruits.
As Italian cuisine has such a huge pantry of ingredients to draw upon, as well as a rich historical obsession with great food there are a great many authentic vegetable and fruit dishes to choose from in terms of painting a picture of its cuisine, here are a few of the classics.
- Mushroom Risotto: This dish is made with short grain rice cooked in flavorful broth along with some finely minced aromatic vegetables to a creamy porridge consistency, mushrooms are sauteed and either stirred into the risotto, served on top of it.
- Braised Celery: Celery is rarely served on its own, but when it is braised gently with olive oil, lemon juice, and sometimes white wine or capers it makes a delicious side, or main dish.
- Grilled Radicchio/Endive: This simple preparation is popular and easy to do. Cut small heads of radicchio or endive in halves or wedges, brush lightly with olive oil and season lightly with salt and pepper. Place cut side down on a very hot grill and cook until a nice set of char lines develop(about 5 minutes), turn over and repeat on the other side. Serve with balsamic vinegar or lemon juice for a delicious summer or autumn dish.
- Pasta Faglioli: This classic dish from the north of Italy is simply beans braised slowly with vegetables, herbs, wine, vegetable stock, and sometimes olive oil, and then tossed with fresh cooked pasta. It is a dish that takes very little effort, though some time is required to do it properly. Wonderful for when the weather gets chilly.
- Beet Salad with Balsamic Vinegar, Parsley, and Fresh Figs: The French like their beet salad with arugula and goat cheese, this is the Italian version. Some people like ricotta salata, or pecorino romano cheese on their version. Sometimes the figs are swapped for peaches or melon.
- Fennel Salad with Lemon and Olives: Nobody loves fennel like the Italians. It is a common ingredient in tomato sauces, ragus, braises, and is often served braised, roasted, charred, pickled, and raw. This salad makes the most of the vegetable's sweet anise flavor combined with tart somewhat bitter lemon, and salty mild black olives.
- Warm Mushroom Salad: The Italians love mushrooms, and simple sauteed mushrooms tossed with olive oil, minced shallot or onion, fresh herbs and vinegar is a fairly common dish. This could also be served over fresh greens for an elegant luncheon dish, or with a simple pureed soup for a light autumn supper.
- Vanilla Roasted Figs: A simple dessert that is popular in the Mediterranean, it's just fresh figs with an X cut in the top and then opened up a little bit, sprinkled with vanilla sugar and roasted in a very hot oven for about 15 minutes until the figs soften somewhat and the sugar caramelizes beautifully. Serve with gelati, biscotti, and espresso for a wonderful end to any dinner.
- Fresh Melon with Herbs: Melons are popular in southern Italian cuisine, indeed the classic of melon balls and procuitto can rarely be topped when it is done with high quality ingredients. For a vegetarian version: cut your melon into chunks or balls, sprinkle with chopped fresh herbs such as tarragon, basil, lemon verbena, or rosemary and a very light drizzle of lavender honey and serve. Delicious.
- Polenta: The simple corn dish that is cousin to the Southern American dish of "grits". Just coarse cornmeal cooked in water or vegetable stock, seasoned and either served fresh from the pot, or formed into a shape and chilled, sliced and fried. Makes a great side dish for dinner, or even for breakfast with fresh fruit and a sprinkling of nuts.
- Eggplant with Tomatoes and Capers: Sicily is home to a lot of eggplant/tomato/caper/olive dishes and this one is a great favorite. It is often spiced up with the potent red chilies that are so prevalent in southern Italian cuisine.
- Macerated Strawberries: Nothing says "Summer" in Italy like fresh sliced strawberries marinated in a little vinegar, sugar, and sometimes vanilla or herbs, and allowed to sit in their own juices for an hour or two, then served with zabigone(custard sauce), or with crunchy little butter cookies.
- Asparagus with Olive Oil and Lemon: The ancient Romans loved asparagus and enjoyed it thoroughly in its season. It was, and is, cooked simply until just tender and served with a drizzle of olive oil and a squeeze of lemon juice, occasionally it is also served with chopped fresh capers or minced onion.
Published 08-20-2012
World Vegetables Series
A Journey Across the World in Vegetables
Part II
Last week we started our culinary journey in the jolly old United Kingdom, this week we've packed our bags and hopped on the Eurostar train in Peterborough, and we're off to Paris.
Often when we think of French food we first think of the great traditions the French have of deliciously complex and tasty cheeses, elaborate meat preparations, and of course, fine wine. However, the French love their produce in a way that almost no other nation does. The French were among the first to perfect the art of commercial vegetable cultivation throughout the year, as well as being very influential in popularizing new types of edible vegetation that were brought back by world explorers.
In classical French cuisine vegetable preparations were often rather complex affairs, dishes such as vegetable terrines and aspics, green vegetables served au gratin-style topped with grated cheese and bread crumbs, tomatoes stuffed with mushroom farce(stuffing), layered baked vegetables such as Biyaldi(a variation on ratatouille), along with salade macedoine, composed and mixte salads, and of course more potato dishes than you can shake a stick at, most of which were drenched with butter, cream, cheese, or a combination of the three. All of those dishes are certainly tasty, but not the sort of thing you would wish to eat very often, particularly if you wish to maintain your figure.
As times changed, so did the French attitude towards vegetables, health, and nutrition. Nouvelle cuisine changed the trend toward simpler preparation techniques, more emphasis on maintaining the purity of the vegetable's natural flavors, and in preserving as much of the nutrition present in the items as possible. Dishes trended towards lightly steamed vegetables seasoned with vinegar, lemon juice, herbs, capers, and other vegetables. Sauces for vegetables turned from butter and cream, to light vinaigrettes, simple salt and pepper, and light reductions of wine and aromatics. Techniques changed as well, instead of the fat-laden fried and confit dishes of yesteryear, came light oven-steamed dishes, baked, roasted, wilted, sauteed, and blanched vegetables. Low in fat, high in flavor.
Here are some of favorite vegetable preparations of the Modern and Classical French kitchen.
Finally, a few notes on the French pantry. The French are typically very seasonal cooked and would not dream of buying strawberries in March, or parsnips in July. However, there are a few vegetables that are common to most every pantry at all times of the year. No French larder could be considered well stocked without containing onions, leeks, garlic, carrots, celery, mushrooms, and a selection of herbs(parsley, thyme, rosemary, savory, marjoram, bay leaves, chervil,etc). Though this may vary somewhat from house to house, and cook to cook, it is very uncommon to find much of anything else considered a staple vegetable as the French have a great respect for the concept of seasonal cooking and take the idea of eating things at their peak of ripeness and flavor quite seriously. Indeed, would that we all had such respect for the provender of the different growing seasons. Bon Appetit and Happy Cooking!
Published 08-13-2012
A Journey Across the World in Vegetables
Part II
Last week we started our culinary journey in the jolly old United Kingdom, this week we've packed our bags and hopped on the Eurostar train in Peterborough, and we're off to Paris.
Often when we think of French food we first think of the great traditions the French have of deliciously complex and tasty cheeses, elaborate meat preparations, and of course, fine wine. However, the French love their produce in a way that almost no other nation does. The French were among the first to perfect the art of commercial vegetable cultivation throughout the year, as well as being very influential in popularizing new types of edible vegetation that were brought back by world explorers.
In classical French cuisine vegetable preparations were often rather complex affairs, dishes such as vegetable terrines and aspics, green vegetables served au gratin-style topped with grated cheese and bread crumbs, tomatoes stuffed with mushroom farce(stuffing), layered baked vegetables such as Biyaldi(a variation on ratatouille), along with salade macedoine, composed and mixte salads, and of course more potato dishes than you can shake a stick at, most of which were drenched with butter, cream, cheese, or a combination of the three. All of those dishes are certainly tasty, but not the sort of thing you would wish to eat very often, particularly if you wish to maintain your figure.
As times changed, so did the French attitude towards vegetables, health, and nutrition. Nouvelle cuisine changed the trend toward simpler preparation techniques, more emphasis on maintaining the purity of the vegetable's natural flavors, and in preserving as much of the nutrition present in the items as possible. Dishes trended towards lightly steamed vegetables seasoned with vinegar, lemon juice, herbs, capers, and other vegetables. Sauces for vegetables turned from butter and cream, to light vinaigrettes, simple salt and pepper, and light reductions of wine and aromatics. Techniques changed as well, instead of the fat-laden fried and confit dishes of yesteryear, came light oven-steamed dishes, baked, roasted, wilted, sauteed, and blanched vegetables. Low in fat, high in flavor.
Here are some of favorite vegetable preparations of the Modern and Classical French kitchen.
- Salade Maison (house style): The classic simple green salad, generally a mixture of mesclun greens(baby lettuces, chicories, etc), baby spinach, simply dressed with minced shallot, wine vinegar, and olive oil. Salad may be accented with mushroom, cucumber, tomato, etc.
- Mushrooms a'la Greque: A'la Greque translates to "greek style", this dish is button mushrooms cooked in a mixture of white wine, vinegar, lemon juice, herbs, onions, and olive oil then chilled and allowed to marinate in their cooking liquid for an hour or two before serving. (Recipes vary in terms of aromatic vegetables used, and some recipes call for tomatoes/tomato paste. Also, other vegetables besides mushrooms can be cooked a'la greque, cauliflower and summer squash are popular cooked in this way.)
- Artichokes Barigaule: A simple artichoke stew from the south of France. Artichokes are cleaned and trimmed, then braised gently with onions, olive oil, white wine, lemon juice, and herbs. Other vegetables are occasionally added such as celery, salsify, or fennel. Some recipes call for the addition of capers, or olives, though not always.
- Ratatouille: The classic southern French vegetable dish, consisting of diced eggplant, summer squash, tomatoes, onions, garlic, herbs, and bell peppers. The vegetables are cooked in olive oil, seasoned well with salt, pepper, and sometimes vinegar, and served with crusty bread, and a dish of lentils, or chickpeas for a delicious, simple, and filling meal.
- Vegetables a'la Etuvee: This is less an actual dish, and more of a cooking method, however it is very common to find vegetables cooked in this manner all over France both in private homes, and restaurants. The vegetables are prepared as desired(diced, shredded, sliced), placed in a shallow pan of water with a small amount of butter, a pinch of salt, and a bit of black pepper. The pan is placed over medium heat, covered with a parchment paper lid and brought to a boil. The heat is reduced and the lid removed. If the cook is skilled the water will be evaporated at the same time the vegetables are cooked, and the vegetables end up lightly glazed in the small amount of butter, and their own sugars.
- Vegetables a'la Anglaise: This is also less of a dish, and more of a cooking method as well. "A'la Anglaise" translates as basically "the English way" as the French copied their English cousin's habit of cooking vegetables through boiling. To cook in this method, bring a large pot of water to a hard rolling boil, add salt until the water tastes like the ocean. Prepared vegetables(diced, sliced, trimmed, etc), are placed into the boiling water. The water is returned to its boiling state as quickly as possible and the vegetables are boiled until they have reached the desired tenderness. They are then removed from the water, and either served at once, or shocked in ice water to maintain their color, and then re-heated and served later.
- Onions Glaicer au Brun or au Blonde: The technique of "glaicer au brun" means to "glaze brown" an item, typically pearl onions or small shallots. The technique used is basically the same as cooking "a'la etuvee" except a bit more butter is used and a small amount of sugar is added to the cooking liquid. When the onions are half cooked the parchment lid is removed, and the remaining liquid is allowed to evaporate. The onions are cooked until shiny, browned, and lightly glazed with the butter/sugar coating. This technique can also be used for carrots, beets, turnips, parsnips, or rutabagas.
- Roasted Beets with Arugula, Walnuts, and Goat Cheese: This is a great paring, and became popular many years ago. Many versions have been created throughout the years, but simple roasted beets dressed in sherry vinegar served on a bed of arugula, with a sprinkling of toasted walnuts and a few crumbles of either fresh chevre-style goat cheese, or a dryer aged goat cheese. Feel free to use a nut cheese for a vegan option, or to leave the cheese out all together if you wish.
- Pommes Puree with Garlic: What we think of in America as simple mashed potatoes, has been elevated to an elegant puree by the French. Starchy potatoes are either peel and boiled, or baked in their skins then peeled. the cooked potatoes are then passed through a rotary food mill to crush them to a smooth puree without turning them "gluey". The milled potatoes are then seasoned with salt, pepper, and roasted garlic paste. In classic cuisine; butter and/or cream or milk is added as well, though many people today prefer olive oil and either water or vegetable stock. Occasionally, fresh or dried herbs are added, and the puree is served hot either family-style or piped onto individual serving plates for a more elegant presentation.
- Baba Ganoush: Though it's name does not sound French, and frankly it is a dish adapted by the French, this popular eggplant dish is simple and easy to make. Rub eggplants with a little olive oil, wrap in aluminum foil with a little salt and pepper and roast for 45 minutes until very soft. Allow the eggplant to steam in it's foil for about 20 minutes. Remove from foil, puncture skin and drain off any liquid. Cut open skin and scoop out roasted flesh. Chop flesh finely. Sweat onion in a small amount of olive oil, add chopped eggplant, lemon juice and zest, herbs(thyme, rosemary, tarragon, etc), cook mixture together, season lightly with salt and pepper. Cool mixture after cooking and serve with crusty bread, cooked beans, and a green salad. (Some recipes also call for white wine, capers, or olives)
- Pannisse: Another common dish from the south of France, made with chickpea flour, chicken or vegetable stock, and white wine it is similar in consistency and cooking method to Italian polenta, or "grits" from the American South, though pannisse uses chickpeas instead of corn. To make: Bring 1 1/2 cups of stock and 1/2 cup of white wine to a boil, sift in 3/4 cup of chickpea flour while whisking constantly. Bring mixture to a boil, turn heat to low and cook the mixture for approximately 10 minutes while stirring constantly to avoid scorching. Season mixture with salt and quite a lot of fresh ground pepper and pour onto a sheet tray lined with parchment paper. Allow mixture to cool completely. Cut into squares and saute on one side until crisp and brown, or bake in the oven for crispy exterior and creamy interior.
- Bean Cassoulet: A peasant dish from French wine country and the north of France, it is really just a bean stew with minimal liquid. To prepare: sweat leeks, onion, carrot, celery, and garlic together. Add white, red, lima, or fava beans, and a mixture of wine and stock to cover by 1 inch. Add herbs and black pepper as desired and cook gently uncovered for 2-3 hours over low heat. Add salt in the last 30 minutes of cooking. When dish is finished it should consist of nicely cooked beans, bathed, but not drowning in a richly flavored liquid along with well-cooked vegetables. [Some recipes call for dried mushrooms, sun-dried tomatoes, olives, capers, or tomatoes in some form. Any, or none, can be added if desired.]
- Mushrooms Chassuer (hunter-style): Though the dish is typically done with chicken, it can certainly be made with just mushrooms/mushroom stock for a vegetarian/vegan version. To prepare: Slice mushrooms of your choice and sweat with minced shallots and garlic in a small amount of olive oil, add dried thyme and rosemary, cook 1-2 minutes. Add a small amount of red wine, and mushroom stock, bring to a boil, reduce to very gently simmer and braise un-covered for approximately 20 minutes. Remove mushrooms from braising liquid after they are cooked. Turn up heat and reduce liquid by half, thicken remaining liquid with arrowroot, or cornstarch slurry if necessary. Return mushrooms to braising liquid and coat in sauce. Serve hot.
- Fruit Sorbet: A common and refreshing dessert in French cuisine, sorbets are just fruit puree/juice combined with simple syrup or honey, and a small amount of alcohol to prevent excessive "icy-ness". The mixture is combined and then frozen in an ice cream maker. Most ice cream makers require that the sorbet be firmed up in the freezer for several hours before serving.
- Tarte Tatin: A classic French dessert made with apples, puff pastry, and caramel. First a quantity of sugar and water are combined in large heavy frying pan, apples cored and cut into quarters. The sugar/water are heated and cooked until a deep amber caramel is achieved. The apples are added to the pan, along with a small quantity of butter. The pan is topped with a layer of puff pastry, and then placed into a 400 degree oven and baked for 20-35 minutes until apples are tender and pastry is inflated, golden, and crisp. The tart is removed from the oven and flipped out onto a large platter. This must be done while tart is hot otherwise the caramel will harden and the tart will stick fast into the pan. Tart is cooled for 10-15 minutes, cut and served warm, often with either a vanilla, or spice flavored ice cream. [Note: This tarte is not vegan and cannot really be made so; however it is a classic dish and is worth a mention.]
Finally, a few notes on the French pantry. The French are typically very seasonal cooked and would not dream of buying strawberries in March, or parsnips in July. However, there are a few vegetables that are common to most every pantry at all times of the year. No French larder could be considered well stocked without containing onions, leeks, garlic, carrots, celery, mushrooms, and a selection of herbs(parsley, thyme, rosemary, savory, marjoram, bay leaves, chervil,etc). Though this may vary somewhat from house to house, and cook to cook, it is very uncommon to find much of anything else considered a staple vegetable as the French have a great respect for the concept of seasonal cooking and take the idea of eating things at their peak of ripeness and flavor quite seriously. Indeed, would that we all had such respect for the provender of the different growing seasons. Bon Appetit and Happy Cooking!
Published 08-13-2012
World Vegetables Series
A Journey Across the World in Vegetables
Part I
As plant-based cooks we would be doing ourselves a great disservice if we only cooked from our own sphere of knowledge and reference. While there is nothing wrong with staying only in your comfort zone with ingredients, techniques, and seasonings, however there is such a wide variety of delicious and healthful foods out there that it seems foolish not to explore it.
In this article series we will be journeying through the vegetable dishes of different countries and cultures. We will be discussing some of the methods of cooking, seasoning, and perhaps a bit of the history or origins of various dishes. These articles are meant to inspire, peak your interest, and spark your appetite to learn more and try new things in your own kitchen. If you desire more complete directions, or a recipe for a particular dish; please don't hesitate to e-mail us a request. Or stop by the Recipe Bowl section of the site, you may find what you're looking for there. Now, to horse!(metaphorically speaking, of course.)
As we climb aboard the U.S.S. Culinary Exploration, we find ourselves bound for the shores of Old Blighty otherwise known as The United Kingdom. Though traditional British food has never really garnered much attention to itself in terms of it being delicious, nutritious, or any other term that one would hope to find next to one's evening meal, but when traditional dishes are done well they can be as delicious, nutritious, and interesting as anything offered by another more culinarily publicized nation.
British gardeners and farmers have always prided themselves on their superior vegetable crops, and throughout the country's written history have been praised for their glorious crops of leeks, onions, peas, parsnips, carrots, beets, turnips, celery, lettuces, potatoes, cucumbers, brussels sprouts and cabbages, and of course, the ubiquitous vegetable marrow(A.K.A summer and winter squashes). Other traditionally common British produce included apples, pears, gooseberries, currents, strawberries, damson plums, greengages(green plums), peaches, hazelnuts, chestnuts, walnuts, barley, oats, wheat, rye, and assorted beans/legumes/pulses. As you can there is a great many options for the plant-based cook to be creative from those items.
While British food is not known for being highly seasoned, excepting of course for its adopted native cuisine of India, though had they not invaded and ruled that country for a time it is doubtful it would have become a national institution. In the traditional British cook's pantry seasonings were sparse compared to perhaps a Continental pantry of the same time period. Common seasonings included sage, thyme, onion, salt, pepper, vinegar, savory, caraway, fennel seed, black pepper, celery seed, cloves, nutmeg, allspice, juniper berries, and parsley. Fruit dishes and desserts tended to include some sort of liqueur as a flavoring, things such as port wine, brandy, or sherry.
Here is a selection of some traditional British vegetables dishes, though not traditionally vegan can be made that way without sacrifice of flavor.
- Pease Porridge: A thick porridge-like stew of yellow split peas seasoned with salt, pepper, and possibly onions, leeks, or other spices. Porridge can be served directly from the pot when it is finished cooking, or can be refrigerated, cut into slices or chunks and roasted or sauteed for a variation.
- Lettuce Soup: This soup is made with a simple vegetable broth in which sliced leeks are simmered, along with a few dried herbs. Just before serving chopped lettuce is added and cooked just until the lettuce is wilted. Variations include the addition of peas/young pea vine, a dollop of milk/cream, potatoes, or serving the soup pureed. Some versions call for cooking the lettuce, then chilling, and pureeing the soup before serving.
- Bubble an' Squeak (potatoes and cabbage): This classic farmer's dish is a "left-over" dish, people would cook a large batch of boiled potatoes some of which would be saved back and cooked with sliced cabbage the next day in "Bubble an' Squeak". Seasonings include herbs, sliced onion, sliced leek, vinegar, chicken or vegetable broth, salt and pepper.
- Sprouts: Brussels Sprouts were a common crop, and were generally just served boiled. If the sprouts are not over-cooked they need little by way of seasoning, excepting a little salt, pepper, and vinegar. Sprouts got a bad name from people over-cooking them, if you want good sprouts simply wash the sprouts, cut them in half or quarters, place them in a pot of rapidly boiling water for 3 to 7 minutes. Drain, season, and serve. For a more modern approach, roast them in the oven with a dash of olive oil for a delicious winter vegetable.
- Parsnip Pie: Until Sir Walter Raleigh made his return with a sack of spuds from the New World, potatoes were unknown in the British Isles. Their predecessor was, the Parsnip. It's sweet flavor and starchy roots meant it stored well, and tasted good too. Parsnips found their way into stews, roasting pans, pies, and soups. Parsnip Pie was a favorite, it was a thick pastry crust encased a filling of chopped parsnip, onions or leeks, herbs, whatever other vegetables were to be had, and if it was for a feast day, or for a noble's table, left-over roasted meat may have been added to the filling as well. All the vegetables were simmered in a savory gravy, and the mixture spooned into the bottom crust, topped with more pastry and sealed. The pies were then baked until golden brown and delicious.
- Leek Pie: Along the lines of parsnip pie, leek pies were popular as well. Pies were hand-food and traveled well which made them popular with farmers who worked in the field, traveling tradesmen, and others who simply enjoyed the taste. Leeks were a staple vegetable and this pie was full of them. Chopped and simmered in a savory gravy with a few other vegetables to liven the flavor, such as carrots, turnips, cabbage, squash, etc, and seasoned with herbs, spices, and/or vinegar. The mixture was then spooned into a thick pastry crust, sealed, and baked until golden brown.
- Mashed Turnips: A simple peasant dish, turnips were a common vegetable and one of the ways they were prepared was mashed. In the classic dish the turnips are boiled, but a better tasting method of preparation is roasting; the turnips will be sweeter, and not likely to become watery. Peel your turnips, season with salt, pepper, and vinegar. Add some sliced onion if you wish, wrap everything in aluminum foil, and roast until the turnips are very tender. Mash vegetables with a fork, or puree in the blender for a more refined dish. Season lightly with nutmeg or allspice for a finishing touch. [If you prefer a milder flavor mash half potatoes and half turnips for a less 'turnip-y' dish.]
- Peas-an-Carrots: A classic pairing of vegetables and a favorite with children. Cut your carrots the size of the peas. Blanch the vegetables separately and combine. Season lightly with salt and pepper. A nice addition is freshly chopped mint, or thyme, and a dash of cider vinegar.
- Gooseberry Fool: The British are fond of trifles when it comes to dessert, and the "fool" is a variation of that. A sweetened fruit puree is mixed with some sort of cream base, spooned into dishes and chilled. Gooseberry is a traditional favorite, but you can use whatever sort of puree you wish, and the base can be any sort of cream that you wish(dairy or non, nut creme, or soy milk based custard according to your own tastes.)
- Strawberry Tart: A simple pastry crust baked golden brown, topped with a lightly sweetened cream(dairy or non), and then covered with sliced strawberries. A classic dish, and a favorite for afternoon teas, or fancy it up a bit with a few spoonfuls of strawberry coulis and serve it for dessert at a dinner party.
- Roasted Chestnuts: Nothing could be easier than roasted chestnuts, a Christmas time favorite with adults and children alike. Take the chestnuts, score them with an X on the bottom so they don't burst and spray your oven with chestnut bits. Place the nuts on a tray and place in a 400 degree F oven for approximately 20 minutes until the nuts are fragrant and the shells are peeled back along the scoring. Cool for 5 minutes, peel and enjoy.
As you can see there are some wonderful dishes here that can easily be added to any cook's repertoire without difficulty. If you have any questions or wish to request a recipe be put in the Recipe Bowl section of the site please don't hesitate to contact us. Join us next week for further world culinary explorations. Happy cooking and Bon Appetit!
Published 08-06-2012
Wine and Plant-Based Foods
In the classical cuisines of the world good food and good wine are a match made in heaven. We see no reason why this should change when dining on the offerings of the botanical world alone. In a earlier article we spoke about the nutritional benefits/demerits of wine, however in this article we are only concerned with flavor and providing the most pleasant sensory experience possible. However, we would suggest that if you are in the process of achieving your weight management goals, or if you are taking medications, that you refrain from the consumption of alcohol of any kind(wine, beer, liquor, etc) as nutritionally it is essentially just empty calories, and if you are taking medications it may cause undesirable and even dangerous side-effects.
Now that we have the Health & Safety stuff out of the way, we can get on to the really important stuff; Delicious Food paired with Great Wine.
A lot of people are intimidated by the idea of being regular wine drinkers, though that phenomenon has been lessening somewhat over the last 15-20 years. They think they have to make a big financial commitment, or spend years reading the tomes of the Master Court of Sommeliers in order to be able to purchase a good bottle of wine, and then prepare food to go with it or vice versa; fortunately, this is very far from the case. In the last 20 years wines have come on the market that will suit almost every taste, palate, cuisine, and budget, though a bit of effort may sometimes be required to find them.
There are several things that you must be aware of when you are planning on pairing wine with strictly plant-based cuisine. Firstly, a lot of the wines on the market are designed to be consumed with the typical American diet, meaning foods that are high in fat, salt, and sugar. This means that the wines, particularly the red ones, are created to have very robust and powerful flavors, high alcohol contents, and in many cases a great deal of tannin to them. These hugely powerful, alcoholic wines have their place with the rich and fatty flavors of classical French cuisine, but will over-whelm most light plant-based dishes. That being said, there is really no "right" way to purchase/drink wine with your meals. If you enjoy the taste of the wine, it's "right", however as a general rule when you are first dipping your glass into the proverbial vat, those very strong wines will not appeal to your palate, and will also over-power all of the subtleties of your dishes.
However, fear not. Even though it is extremely common to find wines, even white wines, that are in excess of 12% alcohol by volume, there are still plenty of options out there that will enhance your dining experience.
There are a great many wine grape varieties grown in the world today, each with their own distinct flavor in the finished wine. However, there are several which no matter what way they are made into wine almost always turn out a good wine that is suitable for the botanical diner. We have made a list of the most commonly available wine varieties, some of their characteristics, and their price range [$=$3 to $8 per bottle, $$= $9 to $15 per bottle, $$$= $16 to $28 per bottle, and $$$$= more than $30 per bottle]
White Varieties
- Sauvignon Blanc (also labeled pouilly fume): Sparkling acidity, this wine may taste of either grapefruit, grass, or green bell pepper. Generally quite dry, but not always. Generally, a very vegetarian food-friendly wine variety. $-$$$
- Reisling: These wines range from fruity and simply sip-able, to deep, rich and complex. If Chardonnay is Queen of the White Varieties, than Reisling is King. Look for dry or half-dry reislings for lightly acidic and full flavored wines with low-to-moderate alcohol levels to accompany most types of European-styled dishes with grace and finesse. Sweet reislings are suitable for dessert, light lunches, and will compliment spiced/hot dishes. $-$$$$
- Pinot Gris(French) or Pinot Grigio(Italian): The grape variety is the same, it's just labelled differently depending on its country of origin. This variety is inoffensive and generally a pleasant mix of acidity and sweetness. An excellent sipping wine with a light meal, do not expect the complexity of flavor that you would get from a reisling, or other grape. Very suitable introductory wine, and generally very modestly priced. Does not improve with age.$-$$
- Gewurztraminer:Lush rich flavors of fruit and a pleasant mouth-feel, its scent makes it appear sweet but good quality ones are generally more on the acidic side. Pairs well with richer vegetarian/vegan dishes, particularly those containing beans, lentils, or grains. It's low alcohol content makes it a very food-friendly wine, and it is generally quite reasonably priced. $-$$$
- Vignioner: Food-friendly French grape that is similar to Sauvignon Blanc but without the "grapefruit" flavors and less grassy-ness. Generally part of a blended wine, but don't turn up your nose at it for that reason. Wines made from it range from simple and pleasantly sweet, to moderately robust and quite tart/dry. They are almost never oaked, and are delicious with a wide range of dishes. $-$$
- Chardonnay(purchase only un-oaked or pouilly fouisse varieties when paring with food, the oaked wines tend to overwhelm plant-based foods.) : The most popular white wine for quite some time, this grape can make some truly spectacular wines, but they are relatively few and far between and likely to set you back a pretty penny. Chardonnay tends to be less acidic, and more pungent in its flavor which can make it less appealing as a food wine. Choose lighter, un-oaked versions as they will be more food-friendly. Some chardonnays age very well, some do not, inquire of your local merchant as it varies greatly from wine to wine. $-$$$$
- Sparkling Prosecco: This fizzing Italian wine is slightly lemony, somewhat sweet and it makes a brilliant summer wine, particularly when accompanying marinated vegetables, lemon-caper-an-olive-oil sauced pastas, or simple fresh tomato-basil salads. Generally a good buy, as even cheap ones are quite drinkable, be careful not to over-do it as it can be quite a headache maker. $-$$$
- Brut Champagne (Dry champagne is better as an accompaniment to food, than sweet champagne as a general rule.): Champagne is the beverage to serve when you're not sure what to serve, it's creamy, yeasty, sweetness works well with almost any type of fruit or vegetable, prepared in almost any manner. Sweet champagnes are less food-friendly, though they do work well with some things, like strawberries, melon, and cherries. $$-$$$$
Red Varieties
- Pinot Noir: They say that Cabernet is the King of Grapes, but when it comes to creating a red-wine and vegetable pairing that speaks to the soul Pinot Noir is the varietal to turn to. It's lighter body, pleasant acidity, and food-friendly dryness make it the perfect pairing for mushrooms, roasted root vegetables, eggplant, and dark green vegetables. Because it is rather tricky to propagate and it does not yield as much per vine as some other varieties even cheaper examples are still moderately expensive, the good news is they do store well if you find a good deal, and they are well worth buying for a special occasion. $$-$$$$
- Cabernet Savignon: The wines made from these grapes have many nuances of character, but several aspects always shine through with Cabernet. Expect a deep reddish-black wine, with a powerful fragrance, and a good amount of tannin. These wines will over-power a great many dishes, but for the richly flavored cassoulets, to accompany a series of root vegetable purees, or even very simple dishes with strong flavors such as roasted garlic, or European spices, they are good choices. Watch the alcohol content, it is not uncommon to find them in the high side of 14% by volume.$-$$$$
- Petit Sirah(look for lower alcohol varieties, less than 13% preferably) :These rich jammy wines are delicious, and can seem quite sweet for red wines. They tend to be tannic, and have an almost viscous mouth-feel. They pair well with Spring mushrooms, ramps, and garlic, or Fall Harvest's offerings of winter squash, parsnips, rutabagas, etc. $$-$$$$
- Syrah/Shiraz (It's the same grape, different countries call it different things.): These wines are lighter than Cabernet but stronger than Pinot Noir, they tend to be quite peppery, particularly Australian ones. They typically work well with tomatoes, and other acidic dishes, or something that is relatively cooling. If you like spiciness in your wines, you will like Syrah, they also tend to be very modestly priced, though some may reach $25 per bottle. $-$$$]
- Red Zinfandel (look for lower alcohol varieties, less than 13% preferably) : Red Zins are very similar in flavor and style to Petit Sirah, they tend to be very big-flavored boisterous wines with loads of fruit flavor, and minimal drying tannins which make them delicious introductory red wines. Delicious though they may be, they will certainly overwhelm delicate dishes, so be sure to serve them with something that can either stand up for itself, or does not mind being a door-mat, such as a simple whole grain risotto, or braised lentils. Italian inspired caper, garlic, lemon, fennel, onion, and leek flavored dishes do well. Sweet and pungent roasted vegetables also go well. $$-$$$$
- Malbec: This grape has been adopted in South America as one of their best producing grapes, and it turned into some very fine wines indeed at very moderate prices. This is one of those wines that tastes like it costs a great deal more than it does, some examples also cellar very well, as your merchant for detailed information if you are interested in storing your purchases. This wine tends to be acidic, and quite dry which makes it very food-friendly, though novice red wine drinkers may not approve. All in all, generally a good bargain for the moderately experienced wine-enthusiast. $-$$$
As you can see there are many options out there, and off the varietals listed here there is something to be found for every palate and every budget. As mentioned earlier each varietal has its own distinct characteristics that are shaped by the area/climate/rain-fall of where the grapes are grown, when the grapes are picked, and in what manner they are fermented and aged by the winemaker. However, there are some characteristics that will hold true to the variety notwithstanding, such as Sauvignon Blanc's grapefruit flavor or its acidity, or Petit Sirah's black current/blackberry flavors. When selecting your wine choose varieties that have characteristics that you find pleasant and that will be complementary to your cooking. Bear in mind, that many of the parings suggested on wine labels will not apply particularly well to plant-based cookery, and most of the time you must simply go with what you know of the variety, along with any other information you can glean from the merchant.
There is a lot of information on wine out there, however your best guide to wine will always be your own taste, and the only way to develop your taste is to try things. If you are on a budget, buy an inexpensive bottle or two of something you've never tried as often as your budget will allow and then cook, taste, and experiment. If you don't like it, no worries. Pour any leftovers into your next pot of stew or braise, or add it to your next batch of vegetable stock, there are always lots of options for using up leftover wine if you looking for them.
We hope that we have perhaps given you some insight into the vast and wonderful world of wine, some basic information on the types of wines available and a general sort of idea on the types of things different wines go best with. For more detailed information we would recommend a trip to both your local library, and to the best local wine merchant you can find. Merchants are generally quite knowledgeable about the products that they stock, and a beginner's wine book will give you enough information to know the types of questions to ask about wine, and to understand the answers you may receive. Remember, the best advice anyone can give you about wine both on its own, and with food is, follow your own tastes. You know what you like when you taste it, so taste everything, and be as objective as you can in giving everything you try a fair trial. However, plonk, is plonk, no matter what it says on the label, or how much it costs on the menu.
Published 07-30-2012
The Many Flavors of Pickles
In last weeks article we gave a brief over-view of the many virtues of vinegar, and this week we thought it might be a good idea to talk a little bit about the process of pickling, and some of the types of things that can be created by home-picklers.
In past days pickling was essentially a preservation technique for vegetables and fruits to get people through long, cold winters when fresh plant foods were not available, or were prohibitively expensive for the average person. While flavor was also a component in old-style pickles just as it is today, what was really important in most cases, was that the pickles have as long a shelf-life as possible. In modern times we have the luxury of creating pickles simply for their delicious flavors, which means we have a great advantage over our pickling forebears. We need not use large amounts of salt, sugar, and acid which mask the flavors of the vegetables themselves, but we need only use enough to create and support, the tastes and flavors that we want to emphasize in our pickles and then store them in the refrigerator to keep them wholesome for consumption.
The actual process of pickling is physically a very simple one to do for the cook, and chemically a very complex set of reactions. There are several types of pickles that can be created using several different mechanisms. There are Fermented Pickles, Brined Pickles, Salted Pickles, Vinegar Pickles, Oil Pickles, and Sweet Pickles. Some pickles are created using a wet-pack process, and some a dry-pack depending up on the item being pickled. These different pickling methods developed in response to different regional vegetable/fruit types and preferences, along with what preservation ingredients were available to the majority of people, for example Rice-Bran Pickled Cucumbers are very common in Japanese meals, and spicy pickled green baby mangoes are popular in Indian cuisine. The Germans created the ubiquitous Sauerkraut, and the French their salty-acidic little cornichons. As you can see there are many different types of pickle to choose from, along with different methods for creating the pickles themselves. We do not have space and time enough to give recipes for all of the pickles we like and eat at Green Bowl. However, here are a few of our favorites and the methods of making them.
- Home-made Baby Cucumber Pickles a`la Francaise : 1 lb of Baby Cucumbers, 1 1/2 tsp Pickling Salt, 2 Fresh Shallots(peeled), 1 tsp Tarragon, 1 tsp Whole Black Peppercorns, 1 Bay Leaves, 1 pt(approximately) Red or White Wine Vinegar [Method: Wash cucumbers, combine with salt and place in refrigerator for 8 hours to draw out excess moisture. Drain and rinse. Pack cucumbers with peeled shallots, tarragon, black pepper and bay leaves in a large sterile jar. Cover with wine vinegar. Place a piece of plastic wrap over the mouth of the jar and then seal with normal lid and ring, if you don't put the plastic wrap the vinegar will corrode the lid and ruin the pickles. Place jar in cool dry place and allow to pickle for 3 weeks. ] (Note: These pickles are very strongly flavored and very acidic, serve them as a condiment to strong rye breads, mustard, etc)
- Korean Napa Cabbage Kim-Chee: 1 lb Napa Cabbage, washed and cut into 2 inch squares, 3 Green Onions, 1 inch thick slice Fresh Ginger, 2 tbsp Korean Red Pepper(don't use regular red pepper flakes or it will be beyond spicy), 1 tbsp Pickling Salt, 1 quart Water [Method: Combine salt and water in a large bowl. Place washed, cut, cabbage in brine and weight down with a plate. Allow to brine in the refrigerator for 24 hours. Remove cabbage from brine and place in a large sterile jar along with thinly sliced green onions, sliced fresh ginger, and Korean red pepper flakes. Pour leftover brine over vegetables and seasonings, leaving 1/4 inch of head room at the top of the jar. Cap jar and place in a cool dark place to ferment for 2 to 7 days depending on how sour you like your kim-chee. After the kim-chee has fermented place jar in refrigerator for storage.]
- Chef Jillian's Best Pickled Beets: 2 lbs Roasted Beets any color, 1/2 cup Wine, Malt, or Cider Vinegar, 1 cup Water, 2 tbsp Honey, 1/2 cinnamon Stick, 1/2 tsp Whole Cloves, 1/2 tsp Whole Cardamom Pods, 3 Whole Star Anise or 1/2 tsp Fennel Seed [Method: Combine spices, vinegar, water, and honey in a small saucepan and bring to a boil. Cut beets into bite-sized pieces and place in a large sterile jar, pour boiling pickling liquid over the top. Cap, allow to cool enough to handle, and place in the refrigerator for at least 2 days before serving.]
- Sweet Spiced Carrot Pickles: 1 lb Fresh Carrots, 1 cup Water, 1/2 tsp Allspice Berries, 1/2 tsp Cardamom Pods, 1 tsp Coriander Seed, 1/2 tsp Cumin Seed, 1 cup Red or White Wine Vinegar, 1/4 cup Honey or Maple Syrup, 1 tsp Salt, 1 dried Red Chile(optional) [Method: Wash and peel carrots. Slice thinly, shred, or grate on a box grater. Place water, spices, salt, vinegar, and sweetener in a small saucepan and bring to a boil. Pack prepared carrots into a sterile jar and pour boiling pickling liquid over the top. Cap jar and allow to cool enough to handle. Place in refrigerator at least overnight before serving. ]
- Simple Over-Night Dill Pickles: 1 lb Fresh Pickling Cucumbers, 1/4 cup Fresh Dill, 1/2 cup White Wine or Malt Vinegar, 1 1/2 cups Water, 2 tbsp Honey or Sugar, 2 tsp Salt, 1 tsp Whole Black Peppercorns. [Method: Wash cucumbers, and slice 1/4 inch thick. Toss with salt and allow to sit 1 hour. Drain. Combine vinegar, water, and sugar/honey in a small saucepan, bring to a boil. Place cucumbers in a bowl that has a lid to it. Pour boiling pickling liquid over top and add dill and peppercorns. Cover bowl and place in the refrigerator overnight to pickle before serving.]
[NOTE: None of the pickles listed here have been "canned" in the preserving sense so they need to be stored in the refrigerator. They have a fairly long storage life due to their acid content, but they will still go bad if not stored properly in the refrigerator.]
If you get into making your own pickles, or our little article and recipes have whetted your appetite for more here is our favorite book on pickling and preserving. " The Joy of Pickling" by Linda This gal really knows what she's talking about, her recipes are extremely reliable and can be scaled up and down easily to suit the amount of produce you wish to pickle, or the amount of pickles you like to consume.
We hope that you will be inspired to take a peek into the wide world of flavors and textures that abound in the world of pickling. Some pickles are also very healthful for the digestion, particularly the naturally fermented ones such as sauerkraut and kim-chee which help to keep large amounts of beneficial bacteria in your gut, and even if they didn't have that healthful side effect; they taste delicious, are low in calories, high in fiber, all of which are reason enough to have a serving or two on a regular basis. Bon Appetit, and Happy Pickling!
Published 07-23-2012
In Defense of Vinegar
The beauty and utility of Acid in Cooking
For some reason people are afraid of vinegar and acid. The American palate has an abhorrence for anything that isn't sweet, or salty, which means that vinegar is unfairly relegated to the briefest appearances in salad dressings, pickles, and the occasional baked good containing baking soda. This is unfortunate as there are a great many more types of vinegar out there other than "distilled" and a great deal more flavor to be coaxed from various vinegars than simply "sour".
Acidity no matter what its original source is of great importance to great food. It is impossible to create balance in any dish without acidity. Without acidity sweetness becomes cloying, bitterness runs unchecked, and saltiness can be either flat, or over-powering. Acidity is what provides the lively sparkle that tingles across the tongue in a salad dressing, allows the layering of flavors in a stew, braise, or sauce, cuts richness and brings out flavor in a pesto, or fat-rich sauce, and brings a pleasing balance/counter-point to sweet/savory dishes.
As mentioned earlier, acidity is also high-lighting element. For example, if you cook a pot of beans, and you cook them only in water and season them only with salt you end up with lightly seasoned beans and a quantity of very salty, plain tasting broth. However, if you add vinegar to the cooking water you will be able to add considerably less salt to the cooking liquid as your tongue will interpret the acid as salt(chemically sodium works more as an acid than as a "metal".l), which means you will be able to use less actual salt to get the same effect. Also, the vinegar will season your broth giving it more flavor and highlighting the earthy flavors of the beans in the process. With the simple addition of vinegar to a pot of beans, water, and salt, you create multiple changes. The amount of salt you add should be cut in half, and possibly as much as three quarters. Your beans will have more "flavor", though actually the flavor is still the same you can just taste more of it now because the acid sensitizes your tongue to taste more of the flavors that are present. Your broth will also be considerably less salty, and considerably more savory tasting. Ready to start cooking with vinegar now?
There are many different types of vinegars available for purchase today, we have far more by way of choice than there was even 20 years ago with additional artisan vinegars coming to market all the time. Here are some of the most common varieties and some of their uses.
- Cider Vinegar: Real cider vinegar ranges in description from cloudy unfiltered "live"/"raw" vinegar to a crystal clear light amber colored liquid that smells sharply of apples and vinegar mustiness. This is the perfect vinegar for a plain vinegar dressing where crisp and fairly strong acidity is desired. It's fairly laid back flavor also makes it a great addition to soups, stews, braises, etc where only a background acidity is desired.
- Malt Vinegar: Is basically good beer gone bad. Malt vinegar is popular in the U.K. and somewhat in Eastern European cuisine. It works well as a seasoning for starchy vegetables, grains, and combined with a dash of honey and mustard makes a great salad dressing. Malt is also great with beans.
- Wine Vinegar: Is the vinegar of choice for French and Italian cooking. Make vinaigrettes, marinades for vegetables, add to sauces and gastriques. Wine vinegars, even cheap ones, have a nice mellow flavor and can be used in everything from desserts to pickling. Mix 1:1 with water and pour over sliced, salted cucumbers and onions, and refrigerate for 2 days for great easy refrigerator pickles. Dill seeds or heads make a nice addition, or fresh tarragon if you wish.
- Varietal Wine Vinegars: These are wine vinegars made of the wine from only one type of grape, or from only one wine region's particular blend(champagne, for example). These vinegars are expensive, but usually are of exceptionally good quality. Use alone as a salad dressing, or mixed with only one or two other seasonings as a light sauce for a tossed vegetable dish. Avoid cooking these vinegars under most circumstances, as it does little to improve them and may ruin their delicacy.
- Balsamic Vinegar: There are many grades and types of balsamic vinegars out there, and range in price from 15 to 20 cents an ounce right up to 50 or 60 dollars an ounce. Cheap balsamic vinegars are great for weeknight every day salad dressings, simple refrigerator pickles(particularly onions, or ramps), and also for use as marinades and a component of a braising liquid. More expensive balsamic vinegars should be used alone and un-heated, toss strawberries in quality balsamic and serve them with a dish of vanilla coconut yogurt. Make a simple tomato/basil salad and drizzle a teaspoon over the top. Heaven.
- Fruit Vinegars: These vinegars are either made specifically from the fruit itself, in the case of the more expensive varieties, or cheaper versions are made of a base vinegar in which a good amount of fruit or berries are marinated in it until it takes on the flavor of the fruit. Both make good salad dressings, some of the earthier ones are good for bean and legume salads. To take best advantage of the fruit flavors these vinegars are best served un-heated and minimally adorned.
- Rice Vinegar: Made from fermented rice this mild vinegar has a very slight sweetness to it, and a pleasing neutral acidity. Favored in Japanese, Chinese, and other Asian cuisines, use in soups, for flavoring grains, pickling, and to adjust acidity in stocks, broths, and sauces. Add soy sauce, sliced green onion, and minced ginger for a delicious dressing for green, vegetable, or seaweed salads. Dressing also makes a good dipping sauce for dumplings if you add some Korean Red Pepper, or minced chile to it.
- Sherry Vinegar: Used mostly in Spain until recently; sherry vinegar has a stout "vinegar" flavor to it, with a pleasant earthy raisin-yness as well. It has a natural affinity for beet dishes, as well as the classic Spanish dish of Gazpacho. Can be interchanged with Balsamic vinegar, but be aware that it is more acidic, and a bit a of sweetness may be necessary to correct it if it is overly strong. Onions pickled in sherry vinegar are very pleasant on salads, or as a pizza topping.
- Distilled Vinegar: This vinegar's only kitchen application is cleaning drains, shining steel appliances, and disinfecting counter-tops. It has no redeeming culinary features whatsoever, while it is edible that does not mean that it should be added to anything you wish to be truly delicious. Cider or Rice vinegars work much better for pickling(look for vinegars labels 5% acid when pickling), as does wine vinegar, and it cannot be substituted for anything else, even if you wished because it has no actual flavor to speak of. Leave it with the cleaning supplies, your tastebuds will thank you.
We hope you now view the world of vinegar with as much reverence as we do, and that you will take the time to search out a few good ones to stock your pantry with. Experiment, try things, play around with whatever sounds nice. Try a few home-made pickles, make salad dressings, add some to a braise or make a vinegar based sauce. Happy cooking and Bon Appetit!
Published 07-16-2012
Re-working Legumes
Old Standards and Some New Ideas
There are many great bean dishes out there, however a lot of them are rather repetitive. Black beans and corn, vegan re-fried bean with lime and cilantro, Italian white bean soup, succotash, etc. We like the old standards as much as the next person, but we do like to liven things up now and again. We would like to share some of our favorite ingredient/flavor combinations that perhaps you may not have considered for your humble beans, legumes, and pulses. First, here are a list of classic parings that every bean enthusiast should be familiar with.
- Black Beans with Corn, Cumin, Coriander, and Chilies
- French Green Lentils, cooked in White Wine with Bay Leaf, Garlic, Thyme, and Rosemary
- White Beans(Italian Cannilini, or Navy variety) with Tomatoes, Red Peppers, Onions, White Wine, and Herbs(sage, rosemary, and bay leaf)
- Red Kidney Beans simmered with Annatto, Cumin, Tomato, Green Pepper, Garlic, and Chilies
- Chickpeas with Lemon, Tahini, and Garlic
- Lima Beans with Corn, Red Peppers, Onion, and Parsley
- Split Peas with Carrots, Onions, Celery, and Mint
Now that we have all familiarized ourselves with the classics, here are some of our suggestions to grace your table next time you're feeling like something a bit different.
- Curried Black Beans and Winter Squash with Onions and Greens
- French Green Lentils braised with Fennel and Shitake Mushrooms, garnished with Roasted Shallots
- White Bean "Waldorf" Salad (cooked or canned white beans, celery, apple, grapes, walnuts, in a creamy avocado dressing)
- Red Kidney Bean Salad with Diced Summer Squash, Green Bell Pepper, Garlic Vinegar Dressing
- Warm Chickpea Gremolata(parsley, lemon zest, lemon juice, ground almonds or pine-nuts, garlic, and olive oil)
- Lima Bean Puree with Caramelized Onions, Olive Oil and Thyme
- Popped Split Peas (Simmer split peas until just tender in equal parts water and white wine, drain, and toss lightly with olive oil, salt and pepper. Spread in a thin layer on sheet pan(s). Roast in a 375 degree F oven for 30 minutes stirring occasionally. Remove from oven, toss with chopped mint and white wine vinegar or lemon juice.)
We will be sharing a few of these recipes in more detail in the Recipe Bowl. If there is a dish listed here you particularly like the sound of send us an e-mail to vote for it. The more requests we get for a recipe the quicker it will end up in the Recipe Bowl, or in our monthly newsletter. Happy Cooking and Bon Appetit!
Published 07-09-2012
Terrines: A Classic Cold Dish
Most American cooks are unfamiliar with the classic French dish of Terrines. Though typically a meat, poultry, or seafood based dish, they are very easy and simple to make using only vegetables, or fruits.
What a terrine actually is, is a selection of cooked, or raw, items sliced or chopped, placed in some sort of container, and then covered in a gelatinized liquid which glues the whole thing together.
Vegetarian terrines are basically the same in their composition, except instead of incorporating cooked, or cured meats, the terrine is made entirely of vegetables, or fruits. Also, instead of using a meat-based stock, broth, or bouillon as “glue”, a vegetable stock, flavored wine reduction, tea, herbal tisane, or juice would be used instead.
All of this may sound rather complicated, but once you have the hang of the basic idea it is really very simple. Terrines can be prepared at a moment's notice, using whatever leftover items you have floating around. Terrines have several other virtues that make them a desirable technique to learn, the first is they are great for using up, or extending, small amounts of ingredients. They have the power to be extraordinarily beautiful to look at if care is taken in their preparation, also they taste fabulous.
The Technique of Terrines
Prepare Your Items: You can make a terrine with raw fruits or vegetables, and in some cases that is appropriate. However, certain vegetables such as beets, carrots, and other harder textured vegetables benefit from being cooked first. We recommend roasting as the technique of choice for preparing vegetables for terrines. Roasting will increase their flavors and sugars, will not cause them to become water-logged or greasy which affects how well the terrine will set and keep. Roasting will also keep the vegetables with a nice final texture.
The other aspect of preparation is how to cut your items. If you are only using one item in your terrine than most any cut is acceptable, from fine dice to julienne shreds, slices, to large cubes/chunks. However, if you are using multiple items generally slicing is best, though fine dicing, or shredding, can also work well. Shape of the mold you use also may help you decide how to cut your items, generally speaking a small loaf pan is the best mold to use, however you can use ramekins, or any other type of pan, or dish that you wish. Simply line it with plastic wrap, place your items in as you wish, layer in some aromatic herbs, or citrus zest, and proceed.
After your items are prepared, cooled, and cut as you desire; you will want to create some sort of flavorful liquid to glue the whole business together. Choose some aromatics, spices, dried herbs(Fresh herbs can be layered in with the other items, don't cook them or the effect will be ruined.), etc. Toast or sweat your aromatics, add a little honey or vinegar to boost the flavor of your liquid. Add your liquid(wine, stock, beer, juice, etc), cook the liquid until it has the flavor you want, this may be a very short time, it may be a longer time, taste and adjust.
Thickening agents: We prefer agar-agar powder as it is vegan and easy to use. It also holds better in an acidic environment, which fruit/vegetable terrines often are, than ordinary unflavored gelatin. We recommend 1 gram of agar-agar per 150 grams/milliliters of liquid for acidic liquids(citrus juices, wine, etc), and 1 gram per 200 grams/milliliters of non-acidic liquids(stocks, fruit/vegetable juices, etc). To use agar-agar: Bring your liquid to a boil, add the powder to it and boil it for approximately 45 seconds. The "glue" is now ready to be poured over the prepared terrine. Tap the sides of your mold to remove air bubbles, and place your terrine in the refrigerator to chill thoroughly before cutting(at least 2 hours). Serve cold with whatever garnishes you like.
We mainly wished to plant the seed for the idea of terrines in your minds, and give you the basic technique. We will be providing a few of our favorite terrines on the Recipe Bowl page over the next couple weeks, however the internet is a big place and yields up a great deal in terms of recipes. If you are intrigued by the idea, punch up Google and see what you can find. Happy Cooking and Bon Appetit!
Published 07-02-2012
Intensified: Unorthodox Roasting
We have written several articles on roasting and in them we mainly focused on the basic technique of roasting itself, we also talked about some of the common items that can be roasted, etc.
In this article we would like to discuss some of the more odd-ball things that can be roasted for delicious results, as well as some of the more advanced reasons for choosing the technique of roasting over another technique.
To begin with we would like to start the discussion by stating that in plant-based cuisine the main purpose of roasting is to concentrate and intensify the flavors of the item being roasted. When one roasts meats the creation of a savory crusting, keeping leaner meats tender, and creating a particular sort of flavor that only appears under certain conditions are the only reasons for using the roasting technique. With plant-based dishes there are many more flavors, textures, and appearances to create by roasting than there are with animal products.
Though we are all likely familiar with the concept of roasted root vegetables such as potatoes, sweet potatoes, beets, etc, there are many more options open to us, as cooks. Here are some of our more unorthodox favorites.
- Stone Fruits: Peaches, Apricots, Plums/Damsons, and Nectarines
- Figs
- Cauliflower
- Broccoli
- Eggplant (Italian, Thai, Indian, or Japanese)
- Tempeh
- Mushrooms of all Types
- Brussels Sprouts
- Parsnips
- Celeriac(celery root)
- Shallots
- Corn (on the cob)
- Lima Beans
- Legumes/Beans: Chickpeas, Black Beans, Kidney Beans (red or white)
- Apples
- Pears
- Winter Squashes of all Types
When roasted fruits become honeyed in their sweetness though no sugar is added, vegetables lose their “bite”, or heat, and become rich and full in flavor, skins blister and brown added depth of flavor and a little chew or crunch of texture. Seasonings increase their savor, and the more fibrous items such as eggplant, or sprouts, simply melt on the tongue. Spongy vegetables such as mushrooms can be made crisp and mouth-watering through thin slicing and high heat. Corn and legumes given a nutty flavor, or a richness that would be difficult to achieve by any other means.
As you can see there are many good reasons to roast items that perhaps you would not have thought to otherwise. If flavor wasn't reason enough for you to want to roast things, there is another very good one that pertains to one's health.
While some of the flavors and textures mentioned here can be created by frying or sauteing, oftentimes when these flavors/textures are created in that manner it requires a great deal of fat to do so. Roasting requires very little fat and therefore adds little in the way of extra, or excess, calories. It also carries little in the way of added cholesterol, so in that way it makes it quite an advantageous technique for those who wish to avoid fat to master.
If you require more information on the technique of roasting itself, please scroll down for our previous in-depth article on the subject.
Before we bring our article to a close this week, we would like to share with you a few ideas for things to use your deliciously unorthodox roasted items in. All roasted items can of course, be eaten as is when they emerge from the oven, however sometimes we like to push the boat out a bit, or change things up a bit. Human beings do crave variety after all, even when the norm is excellent on its own. Bon Appetit!
Ideas and Suggestions
- Roasted Corn and Summer Squash Salad with Black Olive Vinaigrette
- Roasted Apples-an-Onions with Thyme
- Mushroom Chips!
- Creamy Roasted Eggplant Puree
- Roasted Fresh Figs with Almond Vanilla Sorbet
Published 06-25-2012
The Bread Baker's Techniques Continued
Sourdough, A.K.A. Bread Starter
Last week we discussed the physical techniques of quality bread making, and baking. This week we would like to add onto it in the area of making and using a fermented dough to add flavor, texture, and in some cases, leavening, to breads that you might bake.
Bread starter is surrounded by a lot of arcane information, and horror stories of failed bread. The people who have worked their way through to making, and working with sour-doughs and starters tend to be rather tight-lipped in what they do, and how they do it. In this article we're going to give you the cheap-an-cheerful version on why you should use starter, how to make one, and what to do with it once you have made one. It's really not that difficult, all it really is is a little bowl of flour and water with a colony of wild yeasts that you have encouraged to grow in it.
Below you will find complete instructions for creating a seed culture from scratch and growing a mother starter from that culture. It usually takes about a week to get the colony well established in its home of flour/water paste, depending on how warm it is and how free yeast is blowing around in the air of your kitchen. There is no way to speed this process up, don't try to. The length of the fermentation increases the amount of flavor you get in the finished bread. If you like a very "sour" bread you are going to want the longest fermented starter you can get away with, if you like milder bread then you may want to keep your starter fairly "fresh", and your doughs with relatively short fermentation periods.
Mother Starter Instructions
Phase 1 (day 1)
- 3 ½ tbs or 28 grams Whole Wheat or Rye Flour
- ¼ cup or 56 grams Filtered or Spring Water at room temperature
- ½ tsp or 2 grams Honey
- Combine all ingredients together. Place in a warm place and cover loosely with plastic wrap. Stir periodically throughout the day to aerate. After 24 hours mixture should smell slightly sour/fermented and there should be some faint bubbling in the mixture. If not continue stirring occasionally and wait another 24 hours. Proceed to phase 2 when mixture is starting to ferment.
- 2 tbs or 14 grams Whole Wheat or Rye Flour
- 2 tbs or 28 grams of Filtered or Spring Water at room temperature
- ¼ tsp or 1 gram Honey
- All Phase 1 Sponge
- Add all ingredients to sponge, mix well and cover lightly with plastic wrap. All to sit in a warm place for 24 to 48 hours. Stir occasionally to aerate. There should be bubbling and growth indicating good fermentation at the end of this period of time. Proceed to phase 3 if sponge grows nicely. If it doesn't grow by the end of 48 hours, wait another 24 and place it in a warmer place. If it still doesn't grow, it smells “off”, or develops mold/mildew discard and start over.
- 5 ¼ tbs or 42 grams of Whole Wheat or Rye Flour
- 3 tbs or 42 grams of Filtered or Spring Water at room temperature
- ¼ tsp or 1 gram Honey
- All Phase 2 Sponge
- Combine all ingredients, mix and allow to grow as before. If sponge was bubbly and active before, it should become that way again in 24 hours or less. If it's a bit slow growing wait 48 hours before proceeding to next phase.
- 7 tbs or 56 grams Whole Wheat or Rye Flour
- 3 tbs or 42 grams Filtered or Spring Water at room temperature
- Half or 106 grams Phase 3 Sponge
- ¼ tsp or 1 gram Honey
- Discard or give away half phase 3 sponge. Combine with new ingredients as before. Cover bowl loosely with plastic wrap as before and allow to stand at room temperature for 4 to 24 hours until bubbly, foamy, and nearly doubled in size. If there is minimal signs of fermentation after 24 hours continue to aerate and leave until mixture becomes very active. You are now ready to proceed to the final step of the mother starter
- 2 1/3 cups or 298 grams Whole Wheat or Rye Flour
- 1 cup or 227 grams Filtered or Spring Water at room temperature
- 2/3 cup or 99 grams Phase 4 Seed Culture
- ¼ tsp or 1 gram Honey
- Combine all ingredients and mix well into a smooth dough. Rest dough for 5 minutes then knead for 1 minute in bowl with wet hands.
- Transfer starter to a clean dry bowl that will hold it when it doubles in size. Cover loosely with plastic wrap and allow to sit at room temperature for 4 to 8 hours until it doubles in size.
- De-gas the mother starter by kneading it gently for a few seconds, form back into a ball, cover tightly and refrigerate, the mother starter is ready to use now, or for up to 3 days.
When the starter is between 4 days and 2 weeks old, or when it gets low, you will need to refresh it. Discard all but 3.5 ounces of the mother starter and repeat the final phase of the recipe and instructions to re-create the same amount of mother starter you had before.
Now that you have a mother starter on hand you may be wondering how to use it. There are several ways to use a mother starter, the first way is as a vehicle for transferring some of the yeast colony it contains into another batch of dough, which induces a quicker fermentation cycle in that piece of dough which is then combined with more flour, water, commercial yeast, salt, and sometimes fat or sugar, and baked into bread. This is most common.
The second method for use if your mother starter is quite fresh, only 1 to 3 days old, is to use a large quantity of mother starter itself, incorporate a soaker( a mixture of flour(s), liquid, and sometimes seeds or bran that has been combined for 8 to 24 hours before using to fully hydrate.), or just more flour, water, commercial yeast , salt, and sometimes fat or sugar into that amount of mother starter to create a dough. The dough is then proofed, shaped, proofed again, and baked. This technique only works if the mother starter is quite fresh. If the mother starter is more than about 4 days old it starts to lose the strength of its gluten due to the high acidity levels in the mixture generated by the yeasts and their by-products. This means that your bread dough may not rise properly, or may fall during baking. It also means that your bread may taste "boozy" in a bad way at worst, or just not have the flavor you desired at best.
The best place to find recipes that suit the use of a whole grain mother starter we have found is Whole Grain Breads by Peter Reinhardt, there are also some very good websites to be found online. If you are familiar with baker's ratios and formulas you can certainly adjust your own recipes to include the use of a starter.
We have found through our own baking that we greatly enjoy the flavor of starter, or sour-dough based breads and we certainly recommend that if you are enthusiastic about baking your own bread that you at least try to make, and bake with, your own starter. We would also say that if you live in a temperate climate, it is infinitely easier to start a seed culture, or mother starter, in the late Spring and through the Summer. When the ambient temperature drops it is more difficult to encourage desirable yeasts to set up house-keeping so to speak. It is possible to start a seed culture in the winter, but it may require a bit of fiddling around with warm water baths, etc, to raise the temperature of the growth medium to a comfortable (for yeasts) point of view. Good luck and Happy Baking!
Published 06-18-2012
The Bread Baker's Techniques
Yeast breads are not difficult to make, but there are certain techniques specific to producing them that are necessary to become familiar with. These procedures are outlined in some detail in this article, and can be applied to any bread recipe that you currently use and are familiar with. The techniques are as follows.
- Measuring
- Mixing
- Kneading
- Resting
- Proofing
- Baking
- Cooling
- Storing
- Measuring: In baking measuring is a very important step, as sloppiness in this step will exponentially change the final qualities of your mixture and end product. This is not to say that you should spend inordinate amounts of time double and triple checking your measurements, you're not measuring anesthetics. No one is going to die if you add 340 grams of flour instead of 335 grams. That being said, in the major ingredients of flour and water/liquid you have more room for error than you do with the small but crucial amounts of salt, yeast, sugar, and fat. Those ingredients may only be used in small amounts, but they exert a large amount of influence over the final product so have a care when you measure them out.
For practical purposes, measure all your ingredients out before beginning to prepare your recipe. Also, always measure into separate bowls, particularly if you are a bit inexperienced. It makes it much easier to dump and start over if need be.
- Mixing: The object of mixing is not necessarily to make an actual “dough”, but to evenly distribute the small amount ingredients, leavening, salt, etc, into the large amount ingredients. The final texture of the dough can always be adjusted with a few spritzes of water, or a sprinkle of flour. Having a huge yeast, or salt, pocket in one corner of the dough is much more difficult to remedy. There are two techniques for mixing depending upon the type of recipe you are working with. The first type is the wet/dry method, and the second type is the pre-dough method. Neither of these types are any worse, or better than the other, it's just a different way of doing things to get slightly different results.
For the Wet/Dry Method, combine all of your wet ingredients together; meaning bloomed yeast or starter, water/liquid, liquid fat, salt, sugar or liquid sweetener, eggs if called for. Combine all together and beat well to a homogenous mixture. Add ¾ of the flour, or combined dry ingredients if using a blend of flours, bran, germ, etc. Stir mixture until a very thick batter, or a slightly runny dough develops. Place remaining flour/dry ingredients on a clean work surface, pour mixture on top of flour and mix with hands until all flour is incorporated. You can then proceed directly to the kneading stage as directed by the recipe. This technique works well for the development of a white flour bread, or a blended white/whole wheat bread as the gluten and starch in white flour develops much more readily than in a 100% whole wheat or a rye flour bread; which is where the pre-dough mixing method come in.
For the Pre-Dough Method you must have a pre-dough recipe, which will be slightly different than a standard ordinary bread recipe. In the pre-dough recipe you will create a combination of 2 or perhaps 3 doughs. Those doughs will be a combination of these types of pre-dough, Soaker(simple flour and liquid with a bit of salt, and perhaps some flavoring or textural ingredients such as bran, or raisins.) Biga(flour, liquid, an a very small amount of yeast that is allowed to partially ferment at around 35 to 40 degrees F for 12 to 72 hours.) Mash(a mixture of hot water and flour that is held at around 150 degrees F for 1 to 3 hours to gelatinize the starch and bring out the sugars in the flour.) and Starter( a wild yeast culture added to flour and liquid and allowed to partially ferment at room temperature for 4 to 24 hours.) To mix in this method simply cut the pre-doughs into small pieces, combine in a large bowl with any sweeteners, salt, additional granular or cake yeast, liquid or solid fats and mix with hands to blend the pre-doughs and distribute the other ingredients throughout. Add additional flour to correct the texture/stickiness of the final dough. Dough is now ready to proceed to the kneading step as directed by recipe.
- Kneading: This is a very crucial part of the whole bread-baking process. It isn't difficult, but it can take a bit of getting accustomed to what a properly developed dough feels like, verses one that needs a bit, or a lot, more kneading. Here are the two main versions of kneading technique.
Classic Baker's Knead: To perform the classic knead you will turn your mixed dough onto a lightly floured work surface. Sprinkle the top of your dough with flour and using the heel of your hand press the dough straight forward into the work surface away from you. Repeat with your other hand. Using the front of the palm of your hand, the flat area where your fingers attach to your hand, pull the dough back towards you. If the dough is very sticky, use a dough scraper to bring it back towards you and dust a little flour onto the work surface. Repeat the push-pull motion, turning the dough sightly as you work it. The dough should take a sort of ovoid shape, like a lumpen egg shape, while you are kneading it.
The Smear-an-Scrape Knead: This knead is ideal for creating large amounts of gluten quickly, however it does require a fairly large work surface and a dough scraper, preferably a metal one. Turn your mixed dough out onto a large light floured work surface. Bring the dough as close to you as you can, place the heel of your hand on the furthest edge of the dough opposite you. Smear the dough out across the work surface as far as it will go, repeat this forward, smearing motion back through the bulk of the dough. When you run out of dough, take the dough scraper and scrape all the smeared dough back up into one lump again, re-flour the work surface if necessary and repeat until dough is to the desired level of gluten development. 3 to 5 full turns will usually do the trick for almost all doughs. [Note:When using this method of kneading, even though you will get full gluten development with it, you will still need a few turns of the classic baker's knead to gather the dough into a suitable shape for resting, or proofing.]
- Resting: This technique is a very simple one, but it can be very important particularly when working with 100% whole wheat doughs. When you knead and work a dough the proteins in it tighten up like a ball of springs and that makes the dough very tough to pull apart and work. It can also give the false impression that the dough has been worked sufficiently when it has not. Also, if you do not allow the dough a few minutes to “rest” and the protein structure to release itself somewhat you will not be able to stretch the dough particularly thinly, which is important for items like pita breads, pizza crusts, or in non-yeasted applications, pasta dough and dumpling wrappers.
Yeasted dough recipes that require rolling or stretching may require 2 or even 3 rests of 5 to 30 minutes each in order to get the gluten structure loose enough to stretch as required. Could you get the same result by developing the gluten structure less? Possibly, though you would very likely sacrifice desirable texture attributes, along with the structural integrity of the final product. If a recipe calls for 2 or 3 stage resting times, at least the first time you make the recipe, don't skimp on it. After you make and assess your finished item, then you can decide if you think the extra steps and resting times were really necessary.
- Proofing: This step requires no actual manipulation by the baker, simply set up the dough in the appropriate way and the microbes will do the rest. To prepare a dough for proofing all that is necessary is to prepare a good dough, knead it well, place it in a lightly oiled bowl and turn the dough over to coat it in the oil(a skin will form on the outside of the dough and that can lead to an uneven texture in the final product, the oil acts as a barrier), cover the dough loosely with plastic wrap and then with a clean, dry, kitchen towel to insulate the dough. Place the bowl in a warm area 75 to 90 degrees F, out of direct sunlight(except during the winter months, then it's not a problem), in a place where the dough will not become contaminated by dirt, etc, and let it do its thing for 45 to 90 minutes depending on the type and amount of dough.
- Baking: This is the step that is the place where everyone thinks they are going to mess up, in truth baking is actually one of the easiest steps to bread making.
There are several areas where baking can go wrong, the first is under-baking, the second is over-baking/burning, the third is falling or not rising at all, and lastly is appearance and good crust development. These maladies are all caused by a variation of two factors, “How hot was your oven?”, and “How long did you bake it?” That's it, those are the only two variables that matter at this point in the production process.
Under-baking is typically caused by having the oven up too high, the crust gets really brown, the baker panics and takes the bread out before the inside is baked. The solution is simple, if you bread is browning too quickly, turn your oven down. If it's quite dark by the time you catch it, put some foil over the dark parts to protect it until the middle is finished baking. Test done-ness by thumping the loaf, if it sounds hollow it's probably done. The fail-safe way is to stick an instant read thermometer in the center of the loaf, if it reads between 190 and 200 degrees F, it's done.
Over-baking/burning is usually caused by having the oven up too high and not catching it in time. This is where paying attention comes in. Check your bread every 15 minutes or so if you're not confident in your skill level or how well your oven holds temperature. Convection ovens brown faster than standard ones, and Gas ovens tend to have hot spots. Check your bread routinely, adjust the temperature as necessary, and rotate your pan(s) to minimize the effects of hot spots.
Falling, or lack of rising in the first place is usually due to one of two things, the yeast died during the dough making process and you didn't know about it before you stuck the bread in the oven or, the dough was fine when you put it in the oven but during the first 5 to 15 minutes of baking the dough is fragile because the steam/leavening is lifting the dough, but the protein structure hasn't set rigidly enough to be stable, the baker opens the oven door to do something, bumps the loaf, or bangs the door accidentally, the vibration goes through the dough knocks out the air bubbles and the bread falls into a flat lumpen mass in the pan. White breads are slightly more prone to this than whole grain breads because their doughs are lighter, will rise higher, and their gluten structures are not usually as sturdy because they don't have all the other fiber to help fill in the gaps and bolster the structure while it is at its most fragile. There is one other reason for a fallen bread, though this is rare, over-proofing. If you let a dough proof too long after it has been shaped before baking it, the yeast will use up all its food supplies, alter the chemistry of its environment enough that it will die. The dough may look just fine when you put it in the oven, but within 2-3 minutes of baking it will have collapsed. Honestly, this is very hard to do, particularly with whole grain breads and it is unlikely that it will ever happen to you, but it is something to be aware of if something goes wrong and the other two causes seem unlikely.
Finally, appearance problems and lack of good crusting on the loaf. Hearth-baked or free-shaped loaves(loaves baked without an actual 'loaf' pan) are the most prone to this. What this usually means is that you either steamed your dough too long if you are using a steam pan, or you didn't have your oven temperature high enough. Hearth-style baking requires a VERY hot oven for the initial baking period. To avoid mishaps when you are first learning the technique look for recipes that include a steaming time, and have a high initial baking temperature, followed by a lower slower actual dough-cooking period. These recipes produce the best crusting, and the more you learn how your oven works you'll learn when you need to crank it up and when to turn it down. If you are baking at a high enough temperature but your dough gets a sort of mottled, speckled appearance, your oven has hot spots, minimize this by rotating your pan(s), and 5 to 7 minutes before your bread is finished baking cranking the temperature back up to crisp and brown the outside of the loaf(ves).
- Cooling: This isn't a point where much can go wrong, but there are a couple of little niggles to be aware of, if you want to produce the best possible loaves you can. Firstly, when cooling loaves baked in loaf pans, remove them from the pans as quickly as you possibly can. Any residual moisture in the loaf will steam the bottom and side crusts and make the loaf soggy.
Sometimes loaves will stick to their baking pans while it doesn't effect the taste of the bread, but it's difficult to make a sandwich with a loaf that's in 18 irregularly shaped pieces. To avoid this problem with loaf-pan baked breads use parchment or waxed paper liners on the bottom of the pan, oil and flour the pan with a coarse grade of flour, or grain meal. This will solve the sticking problem there, for hearth-baked breads applying cornmeal or coarse grain meal to your baking surface will prevent most sticking, if you hearth-bake mostly in shape rather than messing about with baking stones, etc, parchment paper or silpat pan liners are the way to go. Do not use waxed paper for a hearth-baking liner because it will smoke like the dickens and it may not stop your loaf from sticking anyway. Always remove your loaf from any parchment, waxed paper, or silpat liner as quickly as possible after baking to avoid the steaming issue as with the loaf pans.
- Storage: Since you went to all the trouble of making a high quality loaf of bread it seems rather silly not to talk about how to store any leftovers. Whole rye loaves such as pumpernickel, volkornbrot, etc like a day to dry out, store in a paper bag or wrapped in a clean dry kitchen towel the first day and then wrap tightly in foil or plastic wrap, or place in either zip-top bags or airtight containers. Whole wheat breads either loaf or flat breads will store wonderfully in zip-top bags, or airtight containers after baking and thoroughly cooling. Be sure the loaves are at room temperature before placing in bags or containers otherwise they will steam and get soggy. Alternatively, if you wish to make a large batch of bread, bake all the loaves, cool them, then wrap and freeze them you certainly can. Well wrapped and frozen your loaves should keep nicely for at least 2 weeks, depending upon the type of bread they may last for up to a year in the freezer.
Happy Baking!
Published 06-11-2012
Think Like a Chef
Thoughts on Training Your Mind in the Subject of Great Food
What chefs almost never say is how much of their cooking is actually done mentally. 90% of the effort that goes into the creation of a great dish is mental.
When a professional chef is developing a new dish for his/her menu, he must firstly, find out what he/she has to work with for ingredients. The next step in the process is deciding what sort of dish to create from the raw materials, then the techniques to be used to get the desired effects, tastes, textures, and appearance. After that the dish must be refined somewhat on paper to avoid wasting time with unnecessary physical testing, and to weed out any obvious impracticalities in terms of execution, plating, costing, etc.
After all the paperwork has been sorted out, then the dish must actually be made to find out where the gaps between theory and practice lie, also to see if the dish actually tastes the way it should, what needs to be tweaked, adjusted, and what refinements to the plating and appearance are needed, if any. Even after all that the dish still isn't ready to go on the menu, a recipe must be written and then given to someone else to duplicate to be sure that it is something that other people can replicate on the job the way the chef wants it done. Then , and only then, after all the creation, paperwork, testing, etc is finished will the final dish end up on the menu.
Broken down, it all sounds like a great deal of steps that take a very long time to complete. Honestly, it is a great many steps; but with training and experience it is possible to create, test, and finalize a new dish in a day and a half, or even a bit less.
Now, you may be asking yourself why we are bothering to tell you all of this? If you are a professional, odds are you already know and understand what you just read, however if you are an amateur you are probably thinking "how does this apply to me?". Well, home-cooks who wish to create new dishes may also wish to replicate those dishes at some point in time. They may also wish to save themselves some time and money when they are being creative; that's where thinking like a chef comes in handy.
Obviously, how much mental effort goes into planning a dish depends greatly on how complex the final dish is going to be. However, we would like to provide you with a sort of checklist for planning new dishes. This is how we used to do it when we were getting started, though as your level of cooking expertise and interests change and develop you may find that your method of planning changes as well. It did for us, but this is the basic method that we always come back to.
- Decide on What You Want to Make: It sounds obvious, but ambiguity here will definitely cause problems on down the line.
- Decide What Ingredients You're Going to Use: The final texture, effect, and of course, taste depend greatly on the choice of ingredients. Analyzing those variables mentally before beginning to cook can keep you from getting a surprise down the line, or it may inspire you to choose something a little more off-the-beaten-track since there's no pressure of ruining the dish when you're only cooking in your mind.
- Cook the Dish Mentally: Walk through the prep, the cooking process itself, the plating(if any) in your mind a few times before you set pan to stove. Find any flaws in your logic and technique before you begin. It saves a lot of time, and messed up dishes. Depending on how confident you are in your mental analysis you may want to go over the dish up to 10 or 12 times in your head just to be sure you haven't missed anything important, the number of times you mentally cook a dish are completely at your discretion.
- Cook the Dish For Real: There is always going to a gap between theory and practice, the first time making the dish it is your responsibility to find that gap and make the necessary adjustments to get to the result you wanted, arriving at Point B if you will.
- Write The Recipe Down: If you ever wan to be able to replicate the recipe, either as is or with modifications, writing it down is important. You will not remember the recipe verbatim, as you cooked it, almost guaranteed. Jotting it down in a notebook, or on an index card, in your own cook's short-hand will save you the annoyance later if you want to re-make it, or make changes to it.
As you can see quite a few of the steps that a professional can be omitted for the home cook, but the principles are all completely valid and practical for the home cook. Even if you don't want to go to the effort of really learning the skill of mental cooking, it is a good idea to challenge yourself in this area once in awhile, besides, it's a fun little mental exercise. Good luck and Bon Appetit!
Published 06-04-2012
Seasonal Herbs
When we think about the idea of seasonal cuisine, we rarely connect the idea of seasonal herbs and spices to that concept. This is a pity, because like fruits and vegetables; herbs and spices do have their time and season.
Because we consider herbs to be the fresh or dried leaves of highly aromatic/flavorful plants, while spices can be any part of the plant from the root, seed, bark, fruit, or stem which is then generally dried and used either whole, or ground to a fine powder, fresh herbs in particular have more of a noticeable season than spices.
The obvious question is of course, why would you want to go to the trouble of learning about the seasons of herbs? What purpose does this knowledge have in my kitchen? There are several reasons why you might find this knowledge valuable, the first being it is simply an interesting subject. Secondly, and more practically, Nature has provided a sort of botanical cooking guide for us if we choose to look for it. Herbs , Fruits, and Vegetables that are all at their peak at the same time are often very tasty in combination. Tomatoes and Cilantro, for example. Beets and Tarragon, for another.
The first place to go when learning about seasonality is not cookery books, but gardening books. Cookbooks only tell you what to do with different ingredients, gardening books tell you about the plants themselves which in this case is the important part. Find a book about the growing seasons of fruits and vegetables, and another one about the cultivation of culinary herbs. (Those topics are not typically covered in the same book, unless you choose a gardener's encyclopedia.) Once you have a basic understanding of the growth cycles of plants, it is then only a matter of deciding what to mix with what.
Here are a few of our favorite produce/herb combinations in the order of their seasonal arrival.
- Mint and Peas
- Tarragon and Radishes
- Cilantro and Early Cucumbers, Spring Onions, or Radishes
- Sage and Beets
- Peaches and Parsley
- The Classic Basil and Tomato, also Basil and Jicama, or Young Fennel
- Carrots and Oregano
- Eggplant and Thyme
- Cauliflower and Chives
- Sweet Potatoes and Rosemary
Those are just a few of our favorites, there are literally hundreds more combinations of herbs, fruit, and vegetables. You are limited only by your own tastes and imagination. Seasonal cooking is all about experimentation, and what sounds good to you. Play around, make a mess, and TRY THINGS.
A quick word on cooking with fresh herbs, which you may find useful. Fresh leafy herbs such as basil, dill, parsley, tarragon, chives, etc, need little to no cooking to make them very flavorful. Add them at the very end of a cooked recipes to avoid their esters and flavors being destroyed by prolonged exposure to heat. Fresh woody herbs, such as rosemary, thyme, etc, can profit from a brief-ish cooking thyme(5-10 minutes), but if you intend to cook your dish for some time it is generally best to use dried and then add a little fresh at the end to boost the end flavor.
For raw dishes, leafy herbs tend to be better seasoning choices if only because the texture of the herbs are more palatable, and also those herbs tend to be less overwhelming to the other ingredients in the dish. (Rosemary in particular, will take over a dish very easily, as will sage.) You certainly can use the very strong, or woody herbs in raw dishes, but use a light hand and don't allow the dish to marinate too long,(No more than 2-3 hours before serving.) for best results. Happy cooking!
(Note: If you do a lot of experimenting it is a good idea to write your ideas down, at least the ones you liked. Otherwise, you may want to recreate a dish, or combination and forget what you did. We can say from experience that that is VERY annoying.)
Published 05-21-2012
Thoughts on Creative Food
Part of the pleasure of being a cook is the undeniable fact that cooks are allowed to be creative; it's part of the job. However, this idea can either be delightfully freeing, or a cumbersome burden depending upon your perspective. There is an old saying that “the caged bird does not sing so sweetly”, and what that means in this case is if you are trying to force creativity from yourself when you are ill-prepared for its execution in some way it will only serve to be a source of stress for you, rather than a soaringly pleasurable experience.
If you are a novice cook, the idea of having completely free-rein in a kitchen can be truly terrifying. Lack of skill, whether real or perceived, is a great hindrance to the creative soul. However, one that is easily remedied through study, education, and practice of one's craft. Though the journey from novice cook to skilled craftsman may take some time, it is a road that is well traveled, clearly marked, and one traversed easily enough. What is more difficult to overcome is a lack of inspiration, imagination, or the desire to create. Skill can be learned, passion cannot.
Not everyone is passionate about cooking, about food, or about becoming so. This is natural, we each have our own talents and preferences. However those who are not passionate about food; should try not to hamper those who are by being excessively critical in the learning stages, or refusing to try new things simply because the creations may be unfamiliar, or unappealing in appearance. Bear in mind if you are a taste-tester, that Leonard probably had a few goes on some scratch paper before he took a crack at the Mona Lisa. It's rare for anything to come out exactly as its maker intends on the first go.
If you are looking for ways to boost your kitchen creativity here are a few of our chef's favorite ways to get her inspiration flowing. She hopes you can find one or two that work well for you.
- Read: Great cookbooks are wonderful sources of inspiration. Look for books with either great dish descriptions, a writer that speaks your "language" and makes sense to you, or something with awesome pictures. Choose books that maybe you wouldn't normally pick up, a different style of food, an ethnicity you've never tried before, or something that you think is out of your skill range. You don't have be able to make the recipes up verbatim, what you want are ideas, not necessarily recipes.
- Go Shopping: Grocery stores, ethnic markets, farmer and green-markets are great places to pick up ideas. Walk around. Smell the smells. See the sights. Let your mind wander and flow. Then buy a few things of whatever looks the best and tickles your fancy, go home and make whatever springs to mind. (Note: This technique works best for the spontaneous and relatively skilled cook.)
- Clean Your Kitchen: It's impossible to be really creative in a mucky, disorganized kitchen. You may find as soon as the dishes are all clean, the counters are clutter-free and wiped down, and the funky smell is out of the fridge that you feel incredibly inspired. Even if you don't, the kitchen will be clean which is a good consolation prize.
- Exercise: Hunger can provide great inspiration. Going for a run or walk, taking 20 minutes out for a few yoga poses, or martial arts forms, will blow the cobwebs out of your mind and also prime your appetite nicely.
Published 05-14-2012
Cooking With Fruits
Part II
The Dried and Preserved
In our last article we discussed some of the techniques that can be used to cook fresh fruits and the fruits that work well for each technique. In the second half of our discussion of this topic we would like to discuss the use of dried and preserved fruits, some of the unique flavors and textures those items can bring to a dish and a few brief words on making some of your own preserved fruits should you have the liberty of time and a large amount of fruit to work with.
To start off, dried fruits are one of the most interesting ingredients one can work with. They provide the unique contrast of large amounts of natural sugar, but also large amounts of unique and natural flavors that remains unblunted by the high sugar content. Because of this property, dried fruits are ideal ingredients to tame the fire of middle-Eastern dishes and Indian curries, stews, and braises. The other plus point to adding them to these types of dishes is they will not mess up the presentation of the dish if they disintegrate, because those dishes are not the prettiest things by their very nature.
Dried fruits also work very well in sour-sweet-savory condiment preparations, relishes, chutneys, compotes, etc. For simple sweet options simmer golden raisins and candied ginger in rum, prunes in marsala, dried cherries in port or brandy, until the fruit is plumped and most of the liquid is reduced to a light syrup, toss with a few toasted nuts, or just chill as is and serve as an elegant accompaniment to nut cheese and dark breads, or with simple short breads as a deliciously simple dessert. Alternatively, make a simple plain muffin batter and add a spoonful of one of these preparations to the center of each cup of batter, and bake for the ultimate in sophisticated comfort food.
For savory options, simmer figs with light vegetable, or mushroom, stock and a dish of red wine, add dried thyme or rosemary and chopped shallots. Simmer until figs are plumped and the liquid is nicely reduced. Finish with cracked pepper and a little coarse salt for a great accompaniment to roasted squash winter squash or root vegetables, also could be pureed and used as the “sauce” for a rustic sort of pizza, or galette, top with blackened onions, sauteed kale, and black olives for a tasty Autumn styled dish. [Note: Feel free to mix and match different types of dried fruits, the figs are just an example and the technique is the same for any kind of fruit.]
Add chopped dried apricots, figs, dates, prunes, whole raisins, cranberries, cherries, to an Indian, Moroccan, or Middle-Eastern styled curry to blunt some of the heat and bring out some of the sweetness of the spices, namely cardamom, cinnamon, ginger, allspice, and similar. In European-styled dishes add a few dried fruits to a stuffing mixture, particularly grain-based stuffings.
Chutneys of dried fruits and whole spices, simmered in anything from water, to light-medium beer(no IPA's or heavily hopped beers), wine, mild vinegar, brandy, rum, port, sherry, dry marsala, or even coffee or black tea, then combined with some toasted chopped nuts, make great accompaniments to spicy hot bean and lentil dishes, mix a few tablespoons into plain cooked brown rice for a fast alternative to labor-intensive dried fruit pilaf. Also serve with roasted eggplant, winter squash, vegetable kababs, starchy root vegetables, and similar. For a more complex flavor, add one or two of the following; shallots, onions, garlic, leeks, and a dried herb or two such as thyme, rosemary, tarragon, marjoram, oregano, sage, bay leaves, lavender, or juniper berries.
Preserved fruits are something that we love, though they can be a bit of pain to make; not because they are particularly labor intensive, but because they do take some time. Fruits can be preserved in either acid or alcohol, depending on what sort of flavor you want. For sweeter preserved fruits we prefer alcohols, and for savories we prefer acids and salt.
Preserved fruits can be made with either fresh or dried fruits depending on what you have on hand and the technique is basically the same. For fresh fruits: Wash, pit, peel, core, trim, as necessary. Sterilize as many quart jars as you need. Pack your fruits into the hot jars and add whatever you would like for extra flavorings, whole spices, herbs, salt, etc. (Half a vanilla bean is fabulous in pears, peaches, or apricots.) Pour the packed jars full of the alcohol or vinegar of your choice. Recommendations for acids include decent quality wine vinegars, a light, good quality, filtered cider vinegar, and decent quality malt or rice vinegar. If you prefer to use alcohol, choose something that isn't unbearably sweet and doesn't have an extremely pungent flavor such as gin.(This is a general rule, sometimes a very pungent spirit can work.) Good options are decent quality light or golden rums, vodka, decent quality brandy or cognac, or a light not-too-sweet bourbon. Cap the jars tightly, and in the case of acidic packed jars put a piece of plastic wrap between the cap and the open mouth of the jar to stop the cap corroding. Place the jars in a cool, dark place and allow to "pickle" for at least 21 days before using. Flavors will continue to age and improve for another 6 to 8 months, and fruits will still be perfectly palatable for at least 2 years, generally.
The technique for preserving dried fruits is the same, except for the washing/peeling/coring step. You may still need to pit things occasionally, but only in a few cases, dates, etc. Everything else is the same.
A note on preserving fruits, if you use alcohol as your liquid you may need to top off the amount of booze in the jars as time passes. The alcohol evaporates more quickly than vinegar, and if the liquid falls below the level of the fruits you run the risk of your items becoming contaminated with microbial undesirables. Also, don't consider the fruits to be the only useful part of this process. You can certainly cook with and use the preserving liquid as well. The vinegars make great salad dressing bases, and the alcohols can be added to baked goods as extracts, or to braises, soups and stews. Waste not, want not. Bon Appetit!
Published 05-07-2012
Part II
The Dried and Preserved
In our last article we discussed some of the techniques that can be used to cook fresh fruits and the fruits that work well for each technique. In the second half of our discussion of this topic we would like to discuss the use of dried and preserved fruits, some of the unique flavors and textures those items can bring to a dish and a few brief words on making some of your own preserved fruits should you have the liberty of time and a large amount of fruit to work with.
To start off, dried fruits are one of the most interesting ingredients one can work with. They provide the unique contrast of large amounts of natural sugar, but also large amounts of unique and natural flavors that remains unblunted by the high sugar content. Because of this property, dried fruits are ideal ingredients to tame the fire of middle-Eastern dishes and Indian curries, stews, and braises. The other plus point to adding them to these types of dishes is they will not mess up the presentation of the dish if they disintegrate, because those dishes are not the prettiest things by their very nature.
Dried fruits also work very well in sour-sweet-savory condiment preparations, relishes, chutneys, compotes, etc. For simple sweet options simmer golden raisins and candied ginger in rum, prunes in marsala, dried cherries in port or brandy, until the fruit is plumped and most of the liquid is reduced to a light syrup, toss with a few toasted nuts, or just chill as is and serve as an elegant accompaniment to nut cheese and dark breads, or with simple short breads as a deliciously simple dessert. Alternatively, make a simple plain muffin batter and add a spoonful of one of these preparations to the center of each cup of batter, and bake for the ultimate in sophisticated comfort food.
For savory options, simmer figs with light vegetable, or mushroom, stock and a dish of red wine, add dried thyme or rosemary and chopped shallots. Simmer until figs are plumped and the liquid is nicely reduced. Finish with cracked pepper and a little coarse salt for a great accompaniment to roasted squash winter squash or root vegetables, also could be pureed and used as the “sauce” for a rustic sort of pizza, or galette, top with blackened onions, sauteed kale, and black olives for a tasty Autumn styled dish. [Note: Feel free to mix and match different types of dried fruits, the figs are just an example and the technique is the same for any kind of fruit.]
Add chopped dried apricots, figs, dates, prunes, whole raisins, cranberries, cherries, to an Indian, Moroccan, or Middle-Eastern styled curry to blunt some of the heat and bring out some of the sweetness of the spices, namely cardamom, cinnamon, ginger, allspice, and similar. In European-styled dishes add a few dried fruits to a stuffing mixture, particularly grain-based stuffings.
Chutneys of dried fruits and whole spices, simmered in anything from water, to light-medium beer(no IPA's or heavily hopped beers), wine, mild vinegar, brandy, rum, port, sherry, dry marsala, or even coffee or black tea, then combined with some toasted chopped nuts, make great accompaniments to spicy hot bean and lentil dishes, mix a few tablespoons into plain cooked brown rice for a fast alternative to labor-intensive dried fruit pilaf. Also serve with roasted eggplant, winter squash, vegetable kababs, starchy root vegetables, and similar. For a more complex flavor, add one or two of the following; shallots, onions, garlic, leeks, and a dried herb or two such as thyme, rosemary, tarragon, marjoram, oregano, sage, bay leaves, lavender, or juniper berries.
Preserved fruits are something that we love, though they can be a bit of pain to make; not because they are particularly labor intensive, but because they do take some time. Fruits can be preserved in either acid or alcohol, depending on what sort of flavor you want. For sweeter preserved fruits we prefer alcohols, and for savories we prefer acids and salt.
Preserved fruits can be made with either fresh or dried fruits depending on what you have on hand and the technique is basically the same. For fresh fruits: Wash, pit, peel, core, trim, as necessary. Sterilize as many quart jars as you need. Pack your fruits into the hot jars and add whatever you would like for extra flavorings, whole spices, herbs, salt, etc. (Half a vanilla bean is fabulous in pears, peaches, or apricots.) Pour the packed jars full of the alcohol or vinegar of your choice. Recommendations for acids include decent quality wine vinegars, a light, good quality, filtered cider vinegar, and decent quality malt or rice vinegar. If you prefer to use alcohol, choose something that isn't unbearably sweet and doesn't have an extremely pungent flavor such as gin.(This is a general rule, sometimes a very pungent spirit can work.) Good options are decent quality light or golden rums, vodka, decent quality brandy or cognac, or a light not-too-sweet bourbon. Cap the jars tightly, and in the case of acidic packed jars put a piece of plastic wrap between the cap and the open mouth of the jar to stop the cap corroding. Place the jars in a cool, dark place and allow to "pickle" for at least 21 days before using. Flavors will continue to age and improve for another 6 to 8 months, and fruits will still be perfectly palatable for at least 2 years, generally.
The technique for preserving dried fruits is the same, except for the washing/peeling/coring step. You may still need to pit things occasionally, but only in a few cases, dates, etc. Everything else is the same.
A note on preserving fruits, if you use alcohol as your liquid you may need to top off the amount of booze in the jars as time passes. The alcohol evaporates more quickly than vinegar, and if the liquid falls below the level of the fruits you run the risk of your items becoming contaminated with microbial undesirables. Also, don't consider the fruits to be the only useful part of this process. You can certainly cook with and use the preserving liquid as well. The vinegars make great salad dressing bases, and the alcohols can be added to baked goods as extracts, or to braises, soups and stews. Waste not, want not. Bon Appetit!
Published 05-07-2012
Cooking with Fruits
Part I
The Fresh
Some time ago we wrote an article or two on the merits of incorporating fruit into savory dishes, however we didn't talk a whole lot about cooking with fruit in general and some of the technique modifications that are required to deal with the structures of the items that are unique to fruits themselves.
Oftentimes, one of the biggest factors in choosing a cooking technique for a given dish is the raw texture of the items to be cooked. For example if you have something that is very hard, tough, or fibrous, you will choose a long, slow, wet-heat cooking technique to make that hard, tough, or fibrous texture more palatable for consumption.
However, the textures of fruits are often somewhat unique to the fruits themselves, or can be difficult to identify what cooking techniques would be the most beneficial to the fruit's natural texture while still enabling it to keep the most of its delicate flavors intact. Obviously, the best way to do that is to eat fruits raw, but sometimes you want to cook something different, or for some reason the raw option doesn't work. Also, if you have a huge glut of fresh fruit in your possession, that fruit only has a finite shelf-life before it goes off and there is only so many raw cherries a person can eat.
We would like to share with you a list of techniques and the fruits they work the best with in our experience.
- Grilling/Blackening: This technique works well with fruits with a relatively firm texture and a fairly high sugar content.
- Peaches - Plums - Apricots - Nectarines - Pineapple - Fresh Figs - Papaya - Cherries - - Sauteing: This technique is a good all-round technique, however it is better with fruits that have a fairly robust flavor that will not disintegrate too quickly in the presence of high heat and some steam. It also works best with fruits that can be cut into relatively small pieces.
- Apples - Bosc Pears - Grapes(cut in half) - Plums - Peaches - Green Mango - Plantains - Pineapple - - Braising: If you want to tenderize a hard fruit, or create a fruit sauce around another set of items this is the technique to do it with. Very delicately flavored fruits are wasted in this technique, but for a spiced savory/sweet sauce, or a simply homely dessert there is nothing better than a braise of fruits.
- Apples - Pears - Quinces - Apricots - Peaches - Mangoes - Blackberries - Blueberries - Cranberries - Strawberries - Cherries - Raspberries - Fresh Figs - Pineapple - Clementines - Oranges - Lemons - Grapefruit - Limes - - Roasting: In terms of texture and taste roasting with yield you a result about half-way between braising and grilling/blackening. Fruit kababs are a funky dessert option, season whole fruits with lighter herbs, onions or ginger and create a brilliant side dish, roast berries with a few whole spices, remove the spices, puree and add a few toasted nuts for a fabulously unusual chutney.
- Apples - Plums - Apricots - Peaches - Mangoes - Blackberries - Blueberries - Cranberries - Strawberries - Raspberries - Fresh Figs - Pineapple - Cherries- - Poaching: For maintaining shape and as much "fresh" flavor as possible poaching is definitely the technique of choice. Choose a poaching liquid that will add flavor to the items being poached, but not over-whelm them. Poach pears, apples, and apricots in white wine. Poach strawberries, figs, and plums in light red wine. Add herbs such as mint or tarragon to poaching liquids, along with lemon, lime, or orange juice to prevent darkening of the items. Do not allow poaching liquids to boil, 185 degrees F is ideal.
- Apples - Plums - Apricots - Peaches - Mangoes - Strawberries - Fresh Figs - Grapes - Melons - Pears - Cherries -
- Boiling/Blanching: Very few fruits benefit from the rough handling of boiling or blanching. However, if you want to reduce apples or quinces to sauce or butter, there is no other option. Boiling is the technique of choice when the fruits being cooked are perhaps of poorer quality of ripeness, are going to be fairly heavily seasoned, and texture is not an issue.
- Apples - Peaches - Plums - Quinces - Apricots -
Published 04-30-2012
Braising for Every Cook
Braising is not a technique one would normally associate with vegetarian or plant-based cuisine. More typically we think of rich meat-based stews, tough but flavorful, cuts transformed into heavenly combinations of richly flavored, tender meat, flavorful vegetables, and a delicious sauce all brought into being from their humble beginnings by long exposure to a low even heat source and a limited quantity of moisture/steam.
However, the technique is definitely not without application for strictly plant-based recipes. Plenty of plant derived ingredients have the fibrous, or starchy, physical structure to benefit greatly from a moist and relatively long, cooking environment.
Fortunately, if you have ever braised conventionally with good results, you will find the technique virtually unchanged whether you are cooking plant, or animal ingredients, except for the type of braising liquid used and the length of actual cooking time.
Almost any kind of vegetable, legume, bean, grain, or even fruit can be braised though some do react better to the technique better than others. Beans, legumes, and grains will all braise well though you will likely need to adjust the length of cooking time somewhat depending on the item. Vegetables that have a very fibrous structure, such as cabbage, kale, or cauliflower, braise well. Starchy vegetables can be braised, but the cook must attend to them carefully to be sure that they don't over-cook and fall apart. Solid non-starchy root vegetables also braise well, though again they can become mushy if over-cooked. Fruits can be braised, but the cooking time will be quite short, and firmer textured fruits such as quinces, apples, pears, and even pineapple are some of the better options, be sure the liquid does not bubble harder than a very low simmer, and keep a close eye one your items to be sure they hold their shape. Stone fruits can also be braised, but do so with great care or they will fall completely apart.
We mention liquid as an area that plant-based braising varies from conventional braising, this is not due to any chemical difference in the liquids we choose to braise in, but more in the vein that we prefer milder flavored braising liquids as most vegetables and fruits are more delicate in flavor than meats and a strongly flavored braising liquid, red wine for example, would over-power rather than enhance their flavors. Consider your items to be braised and your braising liquid carefully to be sure that they will not clash, or one over-power the other in an undesirable way.
Basic Braising Technique
Published 04-23-2012
Braising is not a technique one would normally associate with vegetarian or plant-based cuisine. More typically we think of rich meat-based stews, tough but flavorful, cuts transformed into heavenly combinations of richly flavored, tender meat, flavorful vegetables, and a delicious sauce all brought into being from their humble beginnings by long exposure to a low even heat source and a limited quantity of moisture/steam.
However, the technique is definitely not without application for strictly plant-based recipes. Plenty of plant derived ingredients have the fibrous, or starchy, physical structure to benefit greatly from a moist and relatively long, cooking environment.
Fortunately, if you have ever braised conventionally with good results, you will find the technique virtually unchanged whether you are cooking plant, or animal ingredients, except for the type of braising liquid used and the length of actual cooking time.
Almost any kind of vegetable, legume, bean, grain, or even fruit can be braised though some do react better to the technique better than others. Beans, legumes, and grains will all braise well though you will likely need to adjust the length of cooking time somewhat depending on the item. Vegetables that have a very fibrous structure, such as cabbage, kale, or cauliflower, braise well. Starchy vegetables can be braised, but the cook must attend to them carefully to be sure that they don't over-cook and fall apart. Solid non-starchy root vegetables also braise well, though again they can become mushy if over-cooked. Fruits can be braised, but the cooking time will be quite short, and firmer textured fruits such as quinces, apples, pears, and even pineapple are some of the better options, be sure the liquid does not bubble harder than a very low simmer, and keep a close eye one your items to be sure they hold their shape. Stone fruits can also be braised, but do so with great care or they will fall completely apart.
We mention liquid as an area that plant-based braising varies from conventional braising, this is not due to any chemical difference in the liquids we choose to braise in, but more in the vein that we prefer milder flavored braising liquids as most vegetables and fruits are more delicate in flavor than meats and a strongly flavored braising liquid, red wine for example, would over-power rather than enhance their flavors. Consider your items to be braised and your braising liquid carefully to be sure that they will not clash, or one over-power the other in an undesirable way.
Basic Braising Technique
- Select your items to be braised.
- Select and prepare braising liquid as desired. (Amounts are approximately 4 ounces flavorful liquid per pound of fruits or vegetables, 16 ounces of liquid per cup of grains, 32 ounces of liquid per cup of beans, or legumes. )
- Prepare selected items by rinsing, soaking, peeling, coring, seeding, cutting as necessary.
- Sweat aromatics(vegetables, herbs, spices, seasonings,) over low heat for 1 to 15 minutes depending upon type of aromatic.
- Add items to be braised and cook gently over low heat 1-3 minutes for beans, legumes, and grains, and fruits. For vegetables cook 1 to 5 minutes over low heat for no color, for browned flavors or caramelized colors turn heat up to med-high and allow items to brown before proceeding.
- Add liquid to items and bring to a boil. Turn down to a very low simmer. At this point contents of stove-top vessel can be poured into an oven-proof dish, covered tightly with foil and placed in a 275 degree oven, or into a crock-pot and braised very gently until done. If you choose to start and finish your items on the stove top, simply turn the heat down to its lowest setting, place a lid on your vessel and simmer items very gently until cooked to the desired level.
- [Note for beans, grains, and legumes do not add any salt until the last 20 minutes or so of cooking. Salt will break down your items and cause them to become mushy. However, vinegar or wine should be added with any other liquid ingredients. Vegetables and fruits can be seasoned with salt at the beginning of cooking in most cases, excepting very porously structured items such as mushrooms, unless you want them to break down quickly.]
- For additional flavor, if the items are to be served the next day, or used in a cold dish, allow them to cool in their cooking liquid for maximum flavor before retrieving for use.
Published 04-23-2012
The Finer Points of Roasting
A few months ago we did an article on the technique of sauteing, now we would like to do an article in a similar vein on the topic of; Roasting.
The definition of roasting is of course, placing food items in an enclosed vessel full of extremely hot air which evaporates a lot of the surface moisture, caramelizes the surface sugars, and promotes a pleasant crisp texture and a range of “brown” flavors in the roasted item.
Roasting is one of the few essential techniques that every cook worth their salt and deserving of their apron needs to be familiar with. While roasting is not theoretically difficult, it is actually quite easy to get it wrong, or mess it up in progress. We are going to go into the areas where roasting can go wrong, and then give a set of relatively detailed instructions for the technique. These instructions may need to be adjusted depending on what you are roasting in terms of cooking time and heat intensity, but they will certainly get in the ballpark of where you need to be for any given item.
The first place roasting can go wrong is; trying to roast something that does not have the appropriate physical structure to behave well in the high-heat low-fat low-moisture environment of the technique. The ideal candidates for roasting contain fairly large amounts of their own fat, starch, or sugar, have a dense moist structure, or an open porous dry-to-wet structure. This means items such as beets, carrots, parsnips, potatoes, mushrooms, eggplant, stone-fruits, and tomatoes are going to be brilliant roasted. Green beans, asparagus, beans and grains can be roasted but need a little special preparation before hand.
The second place where the roasting process can go off the rails is; HEAT. If your oven is not hot enough, or there is too much liquid/steam/vapor inside the enclosed vessel(oven) the items will not roast, instead they will steam, and/or become gummy/sticky/limp, instead of golden brown, toasty and crisp. This is remedied by preheating the oven thoroughly, allowing for sufficient air circulation around the items being cooked, and taking a few steps in how the items are prepared before placing them in the oven itself.
To avoid preparation mishaps, consider how the items are cut before preparing them. Cut plays a big role in how well the items will roast. Items with the moist porous structure and mild flavor often roast best when cut into slices of ½ an inch thickness or thinner. Densely structured items, whether starchy or not, are more forgiving and can be roasted whole, in chunks, dice, slices, etc. Green vegetables can be roasted as well, but must be blanched to remove the initial rawness and hydrate the item so the fibers of the item will break down enough to be pleasant to eat in terms of green vegetables. (there are a couple exceptions to this, but as a general rule: blanch then roast.) For beans and grains: steam or boil them first, season and either form them into cakes or spread them out loose on a baking sheet, and place them in a very hot oven for 5 to 10 minutes to give them some toasted flavors, or to crisp up the starches a little bit. Grains can also be roasted before boiling to add a depth of flavor, the idea is similar to toasting nuts before eating them.
Instructions for Basic Roasting Technique
That's all there really is to it. Roasting is really not a difficult technique to perform, but it can be difficult to master. Practice, don't be afraid to experiment, as long as you don't burn whatever you're cooking it will still be edible. That being said, don't be afraid to turn the oven up, just remember the higher a temperature you're cooking at the faster things are going to happen and the closer eye you're going to have to keep on your items.
As a final note on roasting; adding fat. It really isn't necessary to use fat when you roast. However, it will help your items to brown more evenly and to have a more even heat transfer with the cooking surface of the pan. You will not need much if you choose to use it, 1 tsp of oil is usually quite sufficient per pound of vegetables. Also, we recommend only using fat with very starchy items, such as potatoes, sweet potatoes, winter squash, etc. If you add fat to a roasted cauliflower, carrots, beets, etc, they'll just end up tasting greasy and the intensity of roasted flavor will be greatly blunted. Happy Roasting and Bon Appetit!
Published 04-16-2012
A few months ago we did an article on the technique of sauteing, now we would like to do an article in a similar vein on the topic of; Roasting.
The definition of roasting is of course, placing food items in an enclosed vessel full of extremely hot air which evaporates a lot of the surface moisture, caramelizes the surface sugars, and promotes a pleasant crisp texture and a range of “brown” flavors in the roasted item.
Roasting is one of the few essential techniques that every cook worth their salt and deserving of their apron needs to be familiar with. While roasting is not theoretically difficult, it is actually quite easy to get it wrong, or mess it up in progress. We are going to go into the areas where roasting can go wrong, and then give a set of relatively detailed instructions for the technique. These instructions may need to be adjusted depending on what you are roasting in terms of cooking time and heat intensity, but they will certainly get in the ballpark of where you need to be for any given item.
The first place roasting can go wrong is; trying to roast something that does not have the appropriate physical structure to behave well in the high-heat low-fat low-moisture environment of the technique. The ideal candidates for roasting contain fairly large amounts of their own fat, starch, or sugar, have a dense moist structure, or an open porous dry-to-wet structure. This means items such as beets, carrots, parsnips, potatoes, mushrooms, eggplant, stone-fruits, and tomatoes are going to be brilliant roasted. Green beans, asparagus, beans and grains can be roasted but need a little special preparation before hand.
The second place where the roasting process can go off the rails is; HEAT. If your oven is not hot enough, or there is too much liquid/steam/vapor inside the enclosed vessel(oven) the items will not roast, instead they will steam, and/or become gummy/sticky/limp, instead of golden brown, toasty and crisp. This is remedied by preheating the oven thoroughly, allowing for sufficient air circulation around the items being cooked, and taking a few steps in how the items are prepared before placing them in the oven itself.
To avoid preparation mishaps, consider how the items are cut before preparing them. Cut plays a big role in how well the items will roast. Items with the moist porous structure and mild flavor often roast best when cut into slices of ½ an inch thickness or thinner. Densely structured items, whether starchy or not, are more forgiving and can be roasted whole, in chunks, dice, slices, etc. Green vegetables can be roasted as well, but must be blanched to remove the initial rawness and hydrate the item so the fibers of the item will break down enough to be pleasant to eat in terms of green vegetables. (there are a couple exceptions to this, but as a general rule: blanch then roast.) For beans and grains: steam or boil them first, season and either form them into cakes or spread them out loose on a baking sheet, and place them in a very hot oven for 5 to 10 minutes to give them some toasted flavors, or to crisp up the starches a little bit. Grains can also be roasted before boiling to add a depth of flavor, the idea is similar to toasting nuts before eating them.
Instructions for Basic Roasting Technique
- Preheat your oven to 425 degrees F for at least 10 minutes before starting to roast. (If your oven runs cold turn it up to 450-475 degrees F, if it runs hot or has hot-spots 400 degrees F is generally sufficient.)
- Wash, peel, cut, prepare your items as desired. Toss drier fibrous items(cauliflower, sweet potatoes, etc) in 2-3 tablespoons of flavorful liquid, or water, per pound of vegetables/fruits. Spread items out in 1 layer(very important) on a sheet pan. Season items with salt, pepper, herbs, as desired. (Use a light hand with ground spices as they tend to burn and turn your items bitter.)
- Place pan in preheated oven. Roast for 5 to 8 minutes before opening oven door, or moving items around. (Exception is very thinly sliced or high sugar items.) About half-way through cooking time rotate pan 180 degrees and shake or flip items over to all them more browned surface area. Continue cooking until items are cooked through and nicely browned. (If items start to brown too quickly turn oven temperature down and vent oven for 30 seconds to slow down the browning process. If items start to steam turn oven temperature up by 50 degrees F and vent steam every 2-3 minutes for 5 seconds or until items start to brown.)
That's all there really is to it. Roasting is really not a difficult technique to perform, but it can be difficult to master. Practice, don't be afraid to experiment, as long as you don't burn whatever you're cooking it will still be edible. That being said, don't be afraid to turn the oven up, just remember the higher a temperature you're cooking at the faster things are going to happen and the closer eye you're going to have to keep on your items.
As a final note on roasting; adding fat. It really isn't necessary to use fat when you roast. However, it will help your items to brown more evenly and to have a more even heat transfer with the cooking surface of the pan. You will not need much if you choose to use it, 1 tsp of oil is usually quite sufficient per pound of vegetables. Also, we recommend only using fat with very starchy items, such as potatoes, sweet potatoes, winter squash, etc. If you add fat to a roasted cauliflower, carrots, beets, etc, they'll just end up tasting greasy and the intensity of roasted flavor will be greatly blunted. Happy Roasting and Bon Appetit!
Published 04-16-2012
Practical Knife Skills
Part V
Knives and Accessories
In our final article on practical knife skills we felt it was important to say a few words on knives themselves, their selection and care, along with a little information on cutting boards, sharpening implements, etc.
If you are unhappy with your current knives there are several things you may want to consider to improve your situation. The first point to consider is the actual sharpness of your blades. If your knives are dull it will take considerably more force and effort to accomplish simple tasks. The knives will slip and slide around, and it is very likely that you will injure yourself to some degree, possibly severely. A sharp knife really is a lot safer than a dull knife.
If you own good quality forged or stamped knives it is a good idea to learn to sharpen them yourself. If you choose to learn this skill you will save yourself money, become more comfortable with the knives themselves, and you will also have a greater level of control in what type of edge you put on the knife and how that edge is maintained. If you own stamped knives of poor quality, soft metal, odds are these knives will dull very quickly, they will also wear out quickly as you sharpen them and wear away the metal of the blade itself. These knives are also poor choices for classical knife techniques because they are usually extremely flexible and almost every task; except fileting fish, peeler a'vive technique, and classical tournage, is considerably more difficult and dangerous with a wobbly blade. Even owning one cheap forged knife will make your life much easier and safer.
When it comes to the type of knife you should purchase there are a great many to choose from and it can be quite a difficult decision if you don't know what to look for.
Here is an overview of the two basic types of knives, their pluses and minuses, as well as a few brands we like.
There are two basic types of knives made; German or European style knives, these are the classic chef, paring, boning, and filet knives that most people are familiar with. High quality examples of these knives are made with either very hard carbon steel which will rust and discolor, if not maintained in a specific way, or of a slightly softer stainless steel alloy. We prefer the alloyed knives ourselves, they are much easier to care for, will take almost as sharp an edge as the carbon steel, but will not rust, or pit. Slightly cheaper versions of German knives are made of softer stainless steel, which will not take as sharp an edge, nor will they stay sharp as long, but that is usually not an issue for most people, particularly if you stay away from flimsy stamped blades. German knives are also always sharpened in a 50/50 edge ratio, with an even number of sharpening strokes used on both sides of the cutting edge creating a smooth even wedge.
The other style of knife commonly sold is the Japanese styled blade. These knives are typically made of very light materials, with smaller handles so they are generally popular with people who have smaller hands, prefer a lighter knife, and/or do a lot of fine cutting work. Quality Japanese knives are made from very hard steel, either carbon or alloyed, that can be sharpened to a razor-type edge. Unlike German knives, Japanese knives do not employ an 50/50 even sharpening ratio, and are more like a chisel, or an ax blade, and are sharpened in a varying ratio from 70/30, 90/10, and anywhere in between. Inquire of your merchant when you purchase. Like German knives, lower quality Japanese knives are made of softer steel and will need to be sharpened more often. However, if you are rough on your knives and feel you may drop them or bang them around occasionally, you will be better off with the softer steel knife. The more expensive knives are made of very hard steel which is very brittle and can break, or shatter, if they sustain a heavy impact.
Before purchasing a knife, ask to handle it if at all possible. Make sure it fits your hand well, doesn't rub against your skin in any unpleasant manner, and is a comfortable weight in your hand; something not too light, but not too heavy. Many shops will allow, and even encourage you to practice a few cuts on a sample board to test weight and feel before you buy. We prefer German knivesand our favorite brands are.
If you have good knives, or are planning on getting some, there are a couple of things you will also want to invest in. A good sharpening stone, a decent honing steel, and a decent cutting board.
We recommend a 1000 grit all-purpose water stone for sharpening, they are not overly expensive and we feel they are the best tool for the job. Synthetic stones of similar grit are also acceptable, but are not as efficient as the water stone in performing the sharpening task. If you want to invest in high quality Japanese knives, and you have some skill with a sharpening stone; you may wish to also invest in a 4000 to 6000 grit polishing stone as well to put the final polished razor-edge on your blades. However, for most knives and most people, a 1000 grit stone is quite sufficient.
When it comes to steels, we prefer the old-fashioned round honing steel. These are very common and can be purchased at any kitchen supply shop, Williams-Sonoma, etc, or online. We do not recommend forking over the extra cash for a diamond steel, a flattened or oval-shaped steel, or any fancy nonsense. Those are more money for no extra efficacy, just go with tried-an-true.
For cutting boards, we recommend a 12 X 16 inch polyethylene board as being the best all-round cutting board for price and use. If you have a very small kitchen you may wish to purchase a smaller board, but if you do a lot of chopping 12 by 16 inches tends to be the best average size. However, other very good options include maple hardwood laminated cutting boards, or maple butcher-block of similar dimensions. Avoid bamboo cross-grain boards for cutting on, the fibers of the wood splinter after a fairly short time. Also avoid cutting boards made of glass, hard plastics, or very hard synthetic woods. These will dull your knives very quickly, and your blade may slip and make you cut yourself.
As far as care and cleaning of your knives goes, hand wash them with soap and water to clean them. DO NOT PUT THEM IN THE DISHWASHER! Not even the stainless steel ones, it will ruin them over time. Polyethylene cutting boards can be placed in the dishwasher, though after a few years they may warp from the heat and the steam. DO NOT PLACE WOODEN OR BUTCHER-BLOCK CUTTING BOARDS IN THE DISHWASHER. Simply scrub cutting boards with soap and water. Wooden boards should be rubbed with food-grade mineral oil once every 3 to 6 months depending on how much you se them to help them repel water. If you are concerned about sanitation mix a tablespoon of bleach in a gallon of water, dip paper towels in this solution and wipe your board down before using, after washing it with soap and water.
We hope you have enjoyed our little series of knife tutorials and that you were able to find something useful for you in it. Please contact us if you have any questions regarding the material covered. We are working on getting a series of photographs together of all of the techniques covered, along with pictures of our knives and tools, which may prove useful if you are a visual learner. As always, safety first, happy cooking, and Bon Appetit!
Published 04-09-2012
Part V
Knives and Accessories
In our final article on practical knife skills we felt it was important to say a few words on knives themselves, their selection and care, along with a little information on cutting boards, sharpening implements, etc.
If you are unhappy with your current knives there are several things you may want to consider to improve your situation. The first point to consider is the actual sharpness of your blades. If your knives are dull it will take considerably more force and effort to accomplish simple tasks. The knives will slip and slide around, and it is very likely that you will injure yourself to some degree, possibly severely. A sharp knife really is a lot safer than a dull knife.
If you own good quality forged or stamped knives it is a good idea to learn to sharpen them yourself. If you choose to learn this skill you will save yourself money, become more comfortable with the knives themselves, and you will also have a greater level of control in what type of edge you put on the knife and how that edge is maintained. If you own stamped knives of poor quality, soft metal, odds are these knives will dull very quickly, they will also wear out quickly as you sharpen them and wear away the metal of the blade itself. These knives are also poor choices for classical knife techniques because they are usually extremely flexible and almost every task; except fileting fish, peeler a'vive technique, and classical tournage, is considerably more difficult and dangerous with a wobbly blade. Even owning one cheap forged knife will make your life much easier and safer.
When it comes to the type of knife you should purchase there are a great many to choose from and it can be quite a difficult decision if you don't know what to look for.
Here is an overview of the two basic types of knives, their pluses and minuses, as well as a few brands we like.
There are two basic types of knives made; German or European style knives, these are the classic chef, paring, boning, and filet knives that most people are familiar with. High quality examples of these knives are made with either very hard carbon steel which will rust and discolor, if not maintained in a specific way, or of a slightly softer stainless steel alloy. We prefer the alloyed knives ourselves, they are much easier to care for, will take almost as sharp an edge as the carbon steel, but will not rust, or pit. Slightly cheaper versions of German knives are made of softer stainless steel, which will not take as sharp an edge, nor will they stay sharp as long, but that is usually not an issue for most people, particularly if you stay away from flimsy stamped blades. German knives are also always sharpened in a 50/50 edge ratio, with an even number of sharpening strokes used on both sides of the cutting edge creating a smooth even wedge.
The other style of knife commonly sold is the Japanese styled blade. These knives are typically made of very light materials, with smaller handles so they are generally popular with people who have smaller hands, prefer a lighter knife, and/or do a lot of fine cutting work. Quality Japanese knives are made from very hard steel, either carbon or alloyed, that can be sharpened to a razor-type edge. Unlike German knives, Japanese knives do not employ an 50/50 even sharpening ratio, and are more like a chisel, or an ax blade, and are sharpened in a varying ratio from 70/30, 90/10, and anywhere in between. Inquire of your merchant when you purchase. Like German knives, lower quality Japanese knives are made of softer steel and will need to be sharpened more often. However, if you are rough on your knives and feel you may drop them or bang them around occasionally, you will be better off with the softer steel knife. The more expensive knives are made of very hard steel which is very brittle and can break, or shatter, if they sustain a heavy impact.
Before purchasing a knife, ask to handle it if at all possible. Make sure it fits your hand well, doesn't rub against your skin in any unpleasant manner, and is a comfortable weight in your hand; something not too light, but not too heavy. Many shops will allow, and even encourage you to practice a few cuts on a sample board to test weight and feel before you buy. We prefer German knivesand our favorite brands are.
- J.A. Henckels
- Wusthof
- Mercer
If you have good knives, or are planning on getting some, there are a couple of things you will also want to invest in. A good sharpening stone, a decent honing steel, and a decent cutting board.
We recommend a 1000 grit all-purpose water stone for sharpening, they are not overly expensive and we feel they are the best tool for the job. Synthetic stones of similar grit are also acceptable, but are not as efficient as the water stone in performing the sharpening task. If you want to invest in high quality Japanese knives, and you have some skill with a sharpening stone; you may wish to also invest in a 4000 to 6000 grit polishing stone as well to put the final polished razor-edge on your blades. However, for most knives and most people, a 1000 grit stone is quite sufficient.
When it comes to steels, we prefer the old-fashioned round honing steel. These are very common and can be purchased at any kitchen supply shop, Williams-Sonoma, etc, or online. We do not recommend forking over the extra cash for a diamond steel, a flattened or oval-shaped steel, or any fancy nonsense. Those are more money for no extra efficacy, just go with tried-an-true.
For cutting boards, we recommend a 12 X 16 inch polyethylene board as being the best all-round cutting board for price and use. If you have a very small kitchen you may wish to purchase a smaller board, but if you do a lot of chopping 12 by 16 inches tends to be the best average size. However, other very good options include maple hardwood laminated cutting boards, or maple butcher-block of similar dimensions. Avoid bamboo cross-grain boards for cutting on, the fibers of the wood splinter after a fairly short time. Also avoid cutting boards made of glass, hard plastics, or very hard synthetic woods. These will dull your knives very quickly, and your blade may slip and make you cut yourself.
As far as care and cleaning of your knives goes, hand wash them with soap and water to clean them. DO NOT PUT THEM IN THE DISHWASHER! Not even the stainless steel ones, it will ruin them over time. Polyethylene cutting boards can be placed in the dishwasher, though after a few years they may warp from the heat and the steam. DO NOT PLACE WOODEN OR BUTCHER-BLOCK CUTTING BOARDS IN THE DISHWASHER. Simply scrub cutting boards with soap and water. Wooden boards should be rubbed with food-grade mineral oil once every 3 to 6 months depending on how much you se them to help them repel water. If you are concerned about sanitation mix a tablespoon of bleach in a gallon of water, dip paper towels in this solution and wipe your board down before using, after washing it with soap and water.
We hope you have enjoyed our little series of knife tutorials and that you were able to find something useful for you in it. Please contact us if you have any questions regarding the material covered. We are working on getting a series of photographs together of all of the techniques covered, along with pictures of our knives and tools, which may prove useful if you are a visual learner. As always, safety first, happy cooking, and Bon Appetit!
Published 04-09-2012
Practical Knife Skills
Part IV
Fancy Things
After you've got the hang of all the basics, which admittedly easier to describe than they are to produce, you may find yourself wanting to try your hand a few of the cuts professional chefs use to achieve some of their more complex presentations.
These cuts are no more difficult than any of the others we've covered in the past few lessons, but they do require a slightly different touch to get good results.
The cuts are as follows
- Oblique Cut
- Peeler a'Vive
- Beveled Halves
- Petal or Spear Cut
Peeler a'Vive is translated to mean “skin alive”, this technique is used to remove the rinds from citrus fruits, melons, pineapples, and occasionally the skins from squashes, eggplant, papayas, etc.
The Beveled Half technique creates a beautiful pointed edge that is useful for cutting citrus fruits in half when arranging them for an attractive breakfast selection. It can also be used for radishes, beets, rutabagas, turnips, or other solid fruits or vegetables that are going to be roasted, poached, or served raw.
The Petal, or Spear Cut is used for creating raw garnish or salad bases, or for items that will be roasted. It only works well with either ovoid shaped, hollow fruits or vegetables, or crisp leafy vegetables with a pronounced edible rib to them, such as tomatoes and peppers for the former, and romaine or bibb lettuces for the latter.
To Produce the Cuts
- Oblique Cut: Prepare your items by washing and peeling them as required. Cut the item into rough batons of the desired width. For example, cut a large potato into 6 or 8 wedges lengthwise and proceed from there. Long thing vegetables such as carrots and celery can be used without cutting them down first. Take one of the batons and lay it flat side down on the cutting board at a 45 to 60 degree angle. Cut an angular piece from the end that is roughly equal in size to the width and depth of the piece you are cutting from. Turn the vegetable to a 45 to 60 degree angle in the other direction and repeat. (Think of it like the vegetable is the hand of a clock that moves back and forth between 2 and 4 o'clock if you are left handed and 10 and 8 o'clock if you are right handed.) Continue in this manner making angular cuts until all the vegetables are cut. When you are finished you should vegetables that are all roughly the same size with a slightly faceted appearance. These can then be cooked in any manner that you wish.
- Peelar a Vive: [Note: Citrus is the example used here, but the basic procedure is the same for any item you may wish to use this technique on. Be sure to have a very sharp knife when you do this or you will have a very difficult time indeed.] Wash your items. Cut two relatively thin slices from the polar ends of the item.(stem and blossom ends) Place the item on one of the flat edges on your cutting board. Carefully, cut the peel from the item following the contours of the item with your knife to keep its original shape.(Oranges should not end up square, etc.) When you have removed all the rind, trim away any white pith you may have missed. Fruit can now be segmented in the case of citrus, sliced, or trimmed into whatever shape you desire. [Note: When using this technique it is better to cut too shallowly and have to make a second pass over the item then to cut too deep and end up with half the item still stuck to the peel. Take your time with this technique, it isn't difficult but it does take a bit of manual dexterity and getting used to knowing how deep to cut with each item. Remember, using a very sharp knife will make your life much easier.]
- Beveled Halves: [Note: Radishes are the example here, but you can use whatever round or cylindrical, solid fruit or vegetable you like.]
Wash your items and trim any roots and tops as necessary. Look at your item for a minute and estimate how many triangular "teeth" you want to have, most small items 5 to 6 is about right, with larger items like a grapefruit or melon you may get as many as 20 depending on the size of your knife. Take the item and place it on its side on the cutting board so it's equator is facing up at you. Make a V-shaped cut to the depth of approximately half the width of the item. Rotate the item and continue making V cuts into it until you've gone all the way around. Grasp the two polar ends of the item firmly and give it a light pull with a slight twist, if you've cut everything very neatly it should pop apart. If it doesn't don't worry, simply take your knife and follow the section of V cuts around the item again, wiggling the knife slightly back and forth inside the cuts to deepen them slightly and work the item apart. Repeat the pull and slight twist to pop apart item. [Note: Use a very sharp, fairly small, narrow, and preferably stiff knife to make this cut. A flexible knife blade is a very bad idea for this task, particularly if you are performing it on hard vegetables or fruits.]
- Petal or Spear Cut: This is more a method of shaping than an actual cut, but it does look quite attractive, particularly if you use several types of leaves in different colors and stack them either across each other like a log cabin, or in a sort of tepee shape. [Note: This technique works best on crisper leaved items, romaine, bibb lettuce, cabbage, endive, etc. It does not work on things like kale, or collard greens that have a large, bitter, inedible rib running through the center of the leaf structure. Choose your item carefully.] Wash and separate all of your leafy items. Trim the ends as necessary. Place the leaf upside down on the cutting board. Starting at the top of the leaf trim away the outer edges of the leaf that make it flop over while maintaining either a narrow spear shape around the center vein, or a sort of rounded petal, or even lily pad shape. Use a very sharp knife for this, a dull one will catch on the ribs and veins of the leaf and tear them. [Note: If using cabbage or endive leaves for this technique it is necessary to remove the large woody stalk the runs through the center of the leaf. It is not necessary to take it all the way out, just the bottom part where it is at it's largest, most fibrous, and strongest tasting.]
Published 04-02-2012
Practical Knife Skills
Part III
Shreds and Mince
Knowing how to cut finely and evenly is just as important as knowing how to cut larger sized items evenly, and in some cases even more important.
Shredding by hand is not considered to be an important skill to have given the advent of food processors and graters, but if you try to cook items prepared that way the texture you will get tends to be fairly unpalatable as your items will likely turn to so much sludge if you do anything but fry them. Items cut with a knife will not only stand up to the abuses of cooking, but will provide a more pleasant texture, both visually and when eaten.
Mincing is a very simple extension of shredding and not at all difficult to master. Often, we think that mincing is only for highly flavored aromatics and the small cut is necessary to spread their flavor evenly throughout the dish, and while this is so there are other applications for finely minced vegetables both raw, and cooked.
Mincing several common vegetables, combining them and seasoning them lightly can bring out a entirely different sort of flavor and texture than you might have expected, and also makes for a beautiful, flavorful, and healthful garnish.
To Produce Shreds
- Wash Items
- Peel Items (if necessary)
- Cut a thin slice off one side and place this flat edge down to give a sturdy base to work from.
- Slice item into 1mm to 2mm thick “planks” lengthwise. Try to make the slices as flat and even as you can, and keep your knife blade very straight when cutting.
- Stack a couple slices on top of each other and straighten them by tapping them against the side of the knife blade. Slice lengthwise through the stack at 1mm to 2mm thick intervals to yield fine shreds.
To Produce Mince
- Follow steps for producing shreds.
- Place a few shreds into a small bundle on the cutting board. Pinch together fairly tightly with free hand so they won't roll around, or shift. Cut across bundle at 1mm to 2mm intervals to produce a very fine dice.
Sometimes you want to mince something that doesn't lend itself well to the shredding technique as described above such as onions, or garlic. Here are the variations in technique for those items, the onion technique is also applicable to other layered vegetables such as fennel bulbs, leeks, etc.
For Garlic
- Separate desired amount of cloves from garlic head.
- Crush cloves with flat of knife or the heel of your hand and remove the papery skin.
- Stack crushed cloves in roughly the same spot, pressing down with the tips of your fingers while keeping them pulled back from the edge of the knife so you don't cut yourself.
- Cut through stacked cloves at roughly 1mm intervals, pulling your fingers back as you go until you reach the end of the stack.
- Scrape the “slices” into a small mound at roughly 90 degrees to the way they just were facing. Repeat the slicing procedure in the previous step.
- Repeat last step until garlic is minced as finely as you would like. For a very fine paste with a highly pungent flavor; mix a small amount of salt with the garlic and scrape it across the board with the flat of your knife to grind the garlic to a paste.
- Peel onion.
- Cut in half lengthwise, not crosswise.
- Place flat side on cutting board and remove root end with an angled slice to preserve as much of the edible onion as possible.
- Split the onion's layers apart. Place a single layer as flat on the board as possible and slice it lengthwise into 1-3 mm shreds.
- Form a bundle from a few shreds and slice crosswise at 1-3 mm intervals to produce fine mince. Repeat until the entire onion is minced, or you have sufficient for your recipe.
Published 03-26-2012
Practical Knife Skills
Part II
Cubes and Batons
Last week we talked about slicing and dicing. We weren't super concerned with high levels of precision, and for the knife-novice and most home-cooks we still aren't. As long as you are producing roughly consistent results your dishes will cook fine and look fine. However, we would like to introduce you to the techniques you would use to produce more refined classical looking dishes, for the reasons of making you aware that the techniques exist, and also to allow you to practice these skills if you wish. If you can produce precise shapes to accurate sizes, your everyday chopping and cutting becomes much easier because you've mastered the fine control of the knife required to produce precision cuts.
In order to produce precise cubes and batons you must first create straight-sided blanks of fruits, or vegetables, to work with. As most fruits and vegetables are round, curved, or non-liner in some way this can be difficult at times and a bit time consuming, but it is a crucial skill to have for precision cuts. If you wish to practice potatoes are an excellent item to work with, they are cheap and not excessively hard in texture so even if your knives are not super sharp it is unlikely you will slip and cut yourself.
Here are the steps required to produce straight-sided Blanks
- Wash
- Peel
- Look at the item. Find out what is the largest size square or oblong blank that can be cut from the curved item.
- Cut a flat, straight slice off of one curved side.
- Place the item flat side down, slice off remaining curved sides rotating the block as required to trim each side. For most items this requires 6 cuts to produce either a straight-sided rectangle or square.
To Produce Batons
- Follow the steps to produce straight-sided blanks of the desired length.
- Cut the blank into flat, even planks of the desired thickness.
- Lay planks flat on the cutting board and cut crossways into even batons.
Precision cuts take some practice to get good at, so don't worry if you don't get perfect shapes right away. A good goal is to produce accurate cubes of 1 cm square, 2.5 cm square, and 2-3 mm square. Also try to produce batons of 6 cm X 1 cm X 1 cm, this cut is a classic dimension called "jardiniere" and is used for different types of classic French garnishes, it also can be used to great effect in creating molded dishes, and very refined presentations. Don't worry about speed, accuracy is what you want here.
Published 03-19-2012
Practical Knife Skills
Part I
Slice and Dice
At lot of people tell us that they are uncomfortable working with knives, they are afraid they'll cut themselves, or they just don't feel confident in their skill to get the results they want. Over the next five weeks we will be posting a series of articles on practical, useful knife skills that are easy to practice and integrate into every kitchen.
We are going to start with the very basic cuts and move our way through more complicated ones. In the final two articles we will be discussing a few fancier things you can do with a knife, how to select a new knife if you need one, and care and sharpening if your knives if you are happy with what you have, or are unable to invest in better ones at this time.
First up we are going to start with the simple slice and the equally simple dice.
Slicing has many applications, and the majority of plant-based recipes have at least one sliced item incorporated in them. Slices are also the base for a lot of other types of cuts. To avoid confusion here is what we mean by the term “sliced”, an item cut either lengthwise or crosswise into a certain consistent thickness, typically between 1/8th and ¾ of an inch (2mm and 20mm) thick.
Here is a list of Commonly Sliced items
The Steps of Slicing
The general dimensions of dice are usually between ¼ inch and 1 inch(5mm to 25mm) square, if you are cutting dice larger than 1 inch you are probably cutting chunks, and if you are cutting smaller than ¼ inch you are cutting mince, or as the French call it “bruniose”. However, no matter what size of dice you wish to produce the same steps you use for slicing will also be used, along with two additional steps to produce the dice.
The Steps of Dicing
Part I
Slice and Dice
At lot of people tell us that they are uncomfortable working with knives, they are afraid they'll cut themselves, or they just don't feel confident in their skill to get the results they want. Over the next five weeks we will be posting a series of articles on practical, useful knife skills that are easy to practice and integrate into every kitchen.
We are going to start with the very basic cuts and move our way through more complicated ones. In the final two articles we will be discussing a few fancier things you can do with a knife, how to select a new knife if you need one, and care and sharpening if your knives if you are happy with what you have, or are unable to invest in better ones at this time.
First up we are going to start with the simple slice and the equally simple dice.
Slicing has many applications, and the majority of plant-based recipes have at least one sliced item incorporated in them. Slices are also the base for a lot of other types of cuts. To avoid confusion here is what we mean by the term “sliced”, an item cut either lengthwise or crosswise into a certain consistent thickness, typically between 1/8th and ¾ of an inch (2mm and 20mm) thick.
Here is a list of Commonly Sliced items
- Carrots
- Celery
- Onions
- Shallots
- Eggplant
- Mushrooms
- Summer Squash
- Cucumbers
- Green Onions
- Garlic
- Potatoes
- Sweet Potatoes
- Parsnips
- Turnips
- Radishes
The Steps of Slicing
- Washing
- Peeling
- Stable Cutting Base
- Grip
- Sighting Thickness
- First Slice/Evening Cut/Truing the item
- Slice Item Length or Crosswise
The general dimensions of dice are usually between ¼ inch and 1 inch(5mm to 25mm) square, if you are cutting dice larger than 1 inch you are probably cutting chunks, and if you are cutting smaller than ¼ inch you are cutting mince, or as the French call it “bruniose”. However, no matter what size of dice you wish to produce the same steps you use for slicing will also be used, along with two additional steps to produce the dice.
The Steps of Dicing
- Follow the steps for slicing
- Cut the slices into strips of the desired width
- Cut across the strips to produce dice of the desired size
Cultured Goodness: Foods Produced by Microbes and Acidification
Part III
In our prior two discussions we talked about the practices that are used to produce myriad different sorts of fermented and cultured products. In this discussion we are going to talk about when it is practical to make your own cultured items, and when it just isn't.
In a perfect world we would all have time to produce everything that we ate ourselves and would have no need of supermarkets, or vast agriculture conglomerations. However, this is not the case and some things simply require too much specialized equipment, or knowledge, to be a viable option for home cooks.
Fortunately, there are some cultured items that are practical for at-home production. Here are a few that provide a good place to start with making your own cultured foods.
The Practical Cultured
As you have seen over the last few weeks there is a vast array of cultured foods out there to be sampled and produced at home. These products are tasty, healthful, and relatively simple to produce in most cases. Please do take a little time out to do a little reading and experimenting in this fascinating culinary subject. Bon Appetit and Happy Culturing!
Published 03-05-2012
Part III
In our prior two discussions we talked about the practices that are used to produce myriad different sorts of fermented and cultured products. In this discussion we are going to talk about when it is practical to make your own cultured items, and when it just isn't.
In a perfect world we would all have time to produce everything that we ate ourselves and would have no need of supermarkets, or vast agriculture conglomerations. However, this is not the case and some things simply require too much specialized equipment, or knowledge, to be a viable option for home cooks.
Fortunately, there are some cultured items that are practical for at-home production. Here are a few that provide a good place to start with making your own cultured foods.
The Practical Cultured
- Kefir (water and dairy-based)
- Kombucha
- Tofu(To some extent it both is, and isn't practical to make your own tofu. However, if you like tofu and you eat a fair amount of it you should try to make it at least once, it isn't difficult. )
- Dairy Yogurt
- Dairy and Nut Cheeses
- Start Small: It may sound obvious, but don't move outside what you think you can comfortably handle when you start culturing. Be aware of the time commitment that may be necessary to ensure a good finished product when you pick your project. Good starter projects are a batch of homemade yogurt, or homemade tofu. Any of those items can be prepared over a weekend or less.
- All Cultures Are Not Created Equal: Live cultures are trickier to handle and get good results from than acidification/coagulant cultured processes. For example, tofu is easier to make than nut cheese. When no live bacteria are required to produce the desired effect, the steps and methods used to handle the item are much simpler and less delicate. Choose your projects accordingly.
- Contamination Is A Very BAD Thing: Nothing messes up a batch of live culture quicker than your medium becoming home to a batch of microbial squatters. Unfortunately, eviction is typically not an option and you just have to pitch the mess out and start again. If you are making a batch of nut cheese, or something with similarly costly ingredients this can put a real crimp in your kitchen budget. Take precautions to avoid this happening by placing your culture in a place where it will not be disturbed and nothing will fall into, or come into physical contact with it. A high shelf, or similar works well as long as it is in an area with good ventilation and is an appropriate temperature. Solid lids, as opposed to just plastic wrap, etc, are a very good precaution and will not typically harm your product's outcome since generally all culinary cultures are anaerobic in nature.
- Choose an Appropriate Growth Medium: This mainly applies to cultured beverages made with kefir grains, or a batch of kombucha. Some fruit juices contain enzymes that will harm, or kill, your grains or mother. Don't use those. Items like fresh pineapple juice, fresh mango or papaya juice, are full of those enzymes and can only be used after boiling to de-activate the enzymes, or in some cases freezing and thawing. Do a bit of research before attempting something a bit more exotic to be sure you won't harm or kill your culturing method.
- Make A Test Batch: It is perfectly acceptable to cut a culturing method down to ½ or ¼ of the suggested amount. The amounts are just that, “suggested”, as long as you do your math carefully and maintain the ratios described in the recipe you should not have problems. Note: Be aware when adapting recipes up or down that your culturing times will probably go up or down as well.
- Allow For Individual Variation: No two cultures are going to be exactly the same. It is darn near impossible to recreate exact conditions every time you set culture to medium, or yeasts to sugars. It's extraordinarily difficult to do so in a laboratory where no expense has been spared for precisely that purpose, to think that you could in the typical home kitchen is a faintly absurd proposition. Also, there will always be slight variation to strains of yeast and bacteria, culturing additives, growth mediums, sugars present, etc. Don't worry too much about this, the old saying “close enough for Jazz” is pretty applicable when home- culturing.
- Fermenting isn't Always “BAD”, but “BAD” is Always Fermented: Check your batches carefully for signs of unwholesome contamination. Ferments or cultures that emit truly unpleasant odors, look slimy, contain streaks of green/white/black powdery molds, or pink or yellow patches should be discarded. If you are uncertain about a batch's health, DON'T EAT IT! It's usually pretty easy to tell if you've lost a batch, but if you're at all unsure tossing it is definitely the safer bet. The exception to this is Botulism, which is odorless, colorless, and tasteless. The best defense against botulism poisoning is to do your cultures in glass or glazed ceramic vessels that can be boiled to sterilize them before using. Not using plastic bowls, bags, or utensils with pores that the spore can hide in. Botulism is not usually a problem in highly acidic vegetable products, or items that have been exposed to boiling temperatures for a prolonged period, but it can be an issue in fermented meat/dairy products if the appropriate precautions taken are not taken.
As you have seen over the last few weeks there is a vast array of cultured foods out there to be sampled and produced at home. These products are tasty, healthful, and relatively simple to produce in most cases. Please do take a little time out to do a little reading and experimenting in this fascinating culinary subject. Bon Appetit and Happy Culturing!
Published 03-05-2012
Cultured Goodness: Foods Produced by Microbes and Acidification
Part II
In last week's article we talked about the basic processes of producing cultured food, but we made little mention of the items themselves or in what manner they can be prepared. This week we would like to introduce you to some common cultured items, and talk a little bit about their general use.
Commonly Available Cultured Items
Published 02-27-2012
Part II
In last week's article we talked about the basic processes of producing cultured food, but we made little mention of the items themselves or in what manner they can be prepared. This week we would like to introduce you to some common cultured items, and talk a little bit about their general use.
Commonly Available Cultured Items
- Miso:A slightly sweet/salty paste mainly made of fermented soybeans, though other beans or grains can be used. Used in a wide variety of Japanese dishes, both cooked and uncooked. Use for a tasty soup, in a salad dressing, or as a basis for a sauce or marinade.
- Cheese (vegan and conventional): Cheeses both of the dairy and nut-based varieties can be used in a great many ways, as additions to sauces to add flavor and creaminess, in very small amounts for taste and textural contrast in salads, or as part of a European-styled dessert tray served with a selection of fresh or dried fruits and a full-flavored bread. Because of the number of variables involved in vegan and conventional cheese making the range of flavors, textures, scents, and even to some extent colors of the cheese that can be produced are virtually endless. However, we do not recommend regular consumption of either type of cheese owing to its large amounts of fat, and relatively low amounts of healthful nutrition, however two or three times per year should do little to no harm.
- Tofu: A smooth bean curd of varying firmness with a mild pleasing flavor that will take on virtually any seasoning you choose to apply to it. Tofu also can be used to make delicious vegan cream-style sauces or dressings. Serve it simmered, braised, fried, sauteed, roasted, blackened, sweetened or creamed for dessert.
- Tempeh:The rustic texture of this cultured protein makes a great analogue to meat and can be helpful if you are new to vegetarian or vegan-ism. If you are a meat-eater and are looking for a way to get some quality protein without all the added saturated fat, or excess calories this may be the item for you. Serve it sauteed, fried, baked, or even steamed(simmering, braising or poaching tempeh is not a particularly good idea as it tends to fall apart and turn to mush.) It has a pleasant nutty flavor and a slight tangy/bitterness to it which makes it very able to adapt to a wide variety of seasonings.
- Yogurt ( vegan and conventional ): This delightful cultured item is at home in many kitchens, and indeed is used in many dishes from many different cultural backgrounds. It be used as a base for sauces, stirred into curries and braises, or as a lower fat version of sour cream for baking. Its tang adds a pleasant counterpoint to baked goods and reacts with chemical leavening and wheat proteins to produce a tender crumb and a light texture. Fortunately for vegans, coconut, soy, and almond milk variations can now be purchased. Please do read labels carefully, as sometimes these items contain inordinate amounts of added sugars and binding/emulsifying gums.
- Kefir (water and dairy-based): A cultured beverage rich in probiotics and desirable flavor. The vast majority of commercially prepared kefirs are made with dairy products, but if you wish to go to the trouble of purchasing kefir grains it is very possible to produce kefirs from water-based liquids such as fruit and vegetable juices, coconut water, beer wort, and other liquids that contain adaquate amounts of sugar and minimal disruptive chemicals such as harmful enzymes, acids, or alcohol. Water-based kefirs are wonderful blended with fruits and other non-fermented fruit juices for some delicious beverage creations. Coconut milk or water kefir can be used to bake with, with good results. Dairy-based kefir makes an excellent addition to baked goods, a soup en-richer, or a base for smoothies or other beverages. As with all probiotic rich foods be careful not to consume an excess as may cause unpleasant digestive side-effects in otherwise healthy people. Consult with a qualified health-care professional before serving to the immuno-compromised, very young children, or the elderly.
Published 02-27-2012
Cultured Goodness: Foods Produced by Microbes and Acidification
Part I
Over the next few weeks in this space we will be talking about the process of culturing foods through the process of adulterating the food with some fairly pure form of mold, fungus, or other bacteria that cause no harm to the consumer, but produce a desirable taste and/or texture through their activity in the food item. Culturing is also done by introducing an inert acidifier to act on the protein structure of the medium being cultured. For example, adding citric, ascorbic, acetic, or lactic acid to cheese whey and then allowing it to coagulate the resulting albumin and globulin proteins present in the liquid by heating it up, and then straining out the resulting curds which make up what we know as Ricotta cheese.
An Introduction
Some cultured products have similar health benefits to wild fermented ones, and typically the resulting products will be similar in acidic tang, and sometimes texture, (tofu, tempeh, etc.). When shopping for overt nutritionally beneficial ones, look for the phrase “live cultures”, “living food”, or the words “raw”, “Unpasteurized”, or “probiotic” on the labels. Those items by law must contain their live culturing bacteria. (Note: As with live fermented foods excessive consumption may cause intestinal/digestive complaints and can be harmful to the immuno-compromised, very young children and the elderly. Use common sense, and if in doubt consult your doctor, or an experienced health care practitioner.)
The Basic Methods
The process of culturing is a fascinating one. Historically, the processes were generally stumbled upon by accident, then found to be pleasant to consume, or at the very least useful for long-term storage of victuals for times of scarcity. As time went on the processes were refined and tinkered with to produce the two basic methods in use today.
The first process is for live culturing; the item to be cultured typically either some form of liquid dairy products, or a grain/legume of some kind (soybeans, rice, barley, black beans, etc) are brought to a boil and are held there for some time to kill all microbial activity currently taking place in the item, or in the case of the grain/legumes to hydrate it for microbial activity and also as a sterilization measure. The mixture is then cooled to a point where it will not kill the benign bacteria added to it and mixed throughout the medium to disperse it. This mixture is then held at a moderately warm temperature which varies depending upon the type of bacterium being cultivated, and the bacteria are allowed to grow unchecked for a period of time, 4 to 7 hours in the case of yogurt and up to several days , sometimes longer depending upon the cultured item and the desired end result. The item is then either chilled to slow microbial activity if the culture is to be kept alive, or the item may then be pasteurized, packaged and sold.
The second process for culturing is the acidification/coagulant method which uses similar steps to live culturing, but varies somewhat in two areas. The first area is, that the final acidification is added directly to the mixture instead of being allowed to build slowly by the excretions of lactic acid from the bacterial colonies. The second area it varies is, acidic cultures are typically heated to much higher temperatures then live cultures and then held there for a period of time to allow the acids to work on the protein structures present in the medium. A good example of this would be the production of ricotta cheese mentioned earlier.
The medium to be acidified/coagulated is selected along with the acidifier/coagulant to be used, vinegar, lemon or lime juice, pure vitamin C(ascorbic acid) powder, or pure citric acid powder are popular choices for acidification. Assorted mineral compounds such as calcium sulfate, magnisium chloride, or calcium chloride are common coagulant choices, particularly in the making of tofu. In the case of most dairy-based cheeses, the active ingredient of choice would be rennent, produced either from animal or vegetable sources. The medium is heated and the acidifier/coagulant is added, the mixture is then cooked until it begins to curdle. Depending upon the item the mixture may be heated until it has completely finished curdling, or it may be removed from the heat source when the curdling begins. When the mixture has curdled to the desired degree, it is strained and shaped into blocks, rounds or wheels. Those shapes may then be pressed under weights or in a specially designed press to remove excess water resulting in a firmer/harder textured item, this is mainly true for dairy cheeses, though it may be done with other items, such as tofu, as well.
Published 02-20-2012
Winter Food
Food can really affect one's mood, and likewise mood affects the food that one cooks and prefers. In the winter we find we like bean dishes, thick soups full of black beans, lentils, cannellini beans, tomatoes, kale, spinach, and onions, cassoulets full of roasted mushrooms, garlic and herbs, and spicy black or red bean tacos or enchiladas, and simple or spicy beans and rice.
We also like the winter incarnations of summer flavors, things like sun-dried tomatoes, roasted eggplants, roasted winter squash soups, sauteed bitter greens, and last years apples, pears, and citrus metered out over the long, dark winter months.
It can be difficult during the winter months to maintain a healthful plant-based diet, your body may want to revert to old habits, or smother itself in carbohydrates until May flowers appear. We completely understand this temptation, here are some of the things we do to help keep ourselves on the straight and narrow, but still give our bodies and our minds a little of the sustenance they crave.
What helps us a good deal is a hot breakfast in the morning. We like a thin whole grain-based gruel, oats, brown rice, barley, buckwheat, or cracked wheat cooked in a ratio of 1 part grain to 4 parts water is excellent. We eat this thin porridge in combination with 4 to 6 ounces of fresh fruits and a large mug of green tea for our version of the Breakfast of Champions.
Since the days are so short in the dead of winter, we prefer to just have two proper meals, breakfast and a late lunch/early dinner. We also typically eat a snack of fresh fruit, or vegetables, or a small bowl of popcorn with soy sauce for an evening snack. Our dinners usually consist of a hot vegetable dish simply cooked, or a raw vegetable salad, a spiced bean or vegetable dish served with a grain or starchy vegetable, and a large green salad. We avoid bread products for the most part, keeping our consumption at once a week or less for those items. Desserts consist of fresh fruits, or occasionally stewed apples or similar.
Within these parameters we find that we have enormous scope for creating dishes that not only appeal to us on the nutritional level, but also on the taste/texture/appearance levels. We can coax the same levels of color and flavor from the items we have available in the winter as we can during the summer, but we do not expect those flavors to be the same. The quality will not vary, but the flavors themselves; will.
Our winter kitchen is stocked differently than our summer kitchen, and the ingredients we reach for to season and cook our food are quite different in winter, than in summer. When we have summer's bounty at our fingertips we find there is little by way of extra ingredients that is required to pull huge amounts of flavor from the items themselves, however winter's flavors tend to be slightly more recalcitrant in joining the party. Here is our list of winter pantry staples and seasonings that would be tough to do without.
- Cumin
- Red Chile (There are levels of red chile heat out there, try a few different ones until you find the one that you like the best. Korean is the mildest, Mexican, Indian, and Middle-Eastern are the hottest, and Italian is sort of in the middle of the heat range.)
- Dried Thyme
- Dried Rosemary
- Dried Mushrooms
- Fresh Garlic
- Fresh Ginger
- Dijon Mustard
- Miso
- Sun-dried Tomatoes
With these items you are able to create huge amounts of flavors in myriad different styles, with minimal effort. Add garlic, herbs, mushrooms or dried tomatoes to soups, stews, and braises. Add ginger, garlic, and chile to sautes and stir-fries. Add cumin, chile and garlic to onions and beans for a tasty taco filling or squash beans slightly and turn into delicious bean burgers. Many of these items can also be combined with vinegar or citrus juice for delicious salad dressings, whether for raw vegetable slaws, or green salads these tasty dressings will not disappoint.
As you can see winter food need not be unhealthy, fat-laden, or bland. Winter's bounty tastes just as good as Summer's, but the preparation must vary slightly along with the seasonings you, as the cook, must add. Bon Appetit, and don't worry; Spring will be here soon enough.
Published 02-13-2012
Great Green Vegetables
Often the more common a vegetable or fruit is, the more overlooked it is for its own merits. An item may be touted as being nutritious, “good for you”, etc, and yet still be overlooked because of its mundane reputation, because people think that there is only one or two things you can do with it.
Very few groups of comestibles are both more celebrated and more maligned than Green Vegetables, both in their leafy and solid forms. This group of vegetables packs more nutrition per calorie than almost any other group of food items on the planet, which makes them ideal for persons who wish to reduce themselves somewhat, also ideal for growing children, persons who have been ill and need to rebuild their nutritional stores and stocks, and because of their easy digestibility and cleansing effects are also very beneficial to persons suffering from complaints of the stomach, intestine, gall bladder, and liver. If that wasn't enough for you to want some at your next meal, properly prepared they are also incredibly delicious.
The key phrase in the last paragraph is “properly prepared”, so many people either boil the bejeezus out of their solid green vegetables, or tear up a head of iceberg throw some Hidden Valley on it and call it “salad” that it is really no wonder that green vegetables have the poor flavor reputation that they do. Here are some ideas for things that you may not have thought to do with green vegetables. These dishes are flavor packed and don't require much by way of time, money, or even skill. All they require is that you start with decent quality fresh green vegetables and not over-cook, or over-season them with salt or fat. We can promise that they will be delicious, if you have children they will probably ask for seconds.
Published 02-06-2012
Often the more common a vegetable or fruit is, the more overlooked it is for its own merits. An item may be touted as being nutritious, “good for you”, etc, and yet still be overlooked because of its mundane reputation, because people think that there is only one or two things you can do with it.
Very few groups of comestibles are both more celebrated and more maligned than Green Vegetables, both in their leafy and solid forms. This group of vegetables packs more nutrition per calorie than almost any other group of food items on the planet, which makes them ideal for persons who wish to reduce themselves somewhat, also ideal for growing children, persons who have been ill and need to rebuild their nutritional stores and stocks, and because of their easy digestibility and cleansing effects are also very beneficial to persons suffering from complaints of the stomach, intestine, gall bladder, and liver. If that wasn't enough for you to want some at your next meal, properly prepared they are also incredibly delicious.
The key phrase in the last paragraph is “properly prepared”, so many people either boil the bejeezus out of their solid green vegetables, or tear up a head of iceberg throw some Hidden Valley on it and call it “salad” that it is really no wonder that green vegetables have the poor flavor reputation that they do. Here are some ideas for things that you may not have thought to do with green vegetables. These dishes are flavor packed and don't require much by way of time, money, or even skill. All they require is that you start with decent quality fresh green vegetables and not over-cook, or over-season them with salt or fat. We can promise that they will be delicious, if you have children they will probably ask for seconds.
- Roasted Broccoli or Brussels Sprouts: Simply wash, trim, and cut your vegetables into bite-sized pieces. Put them in a roasting pan, or baking dish, season with a little salt, pepper, and a few whole cloves of garlic or chunks of onion or shallot, place in a 375 degree oven for about 15 minutes. [Note:add a few tablespoons of water to roasting broccoli to avoid it being dry or shriveled by the time it's cooked.]
- Warm Asian Green Beans: Wash, trim, and blanch a pound of fresh green beans in boiling water for about 3 minutes, just enough to remove the rawness and bring out the color. Shock the beans in cold water to stop the cooking and drain them well. In a large saute plan put 2 cloves of crushed garlic, a ½ tsp sesame oil, the juice of 1 lime, 1 ½ tsp soy sauce, and 1 tsp minced fresh ginger. Heat this mixture over low heat until garlic and ginger are very fragrant. Add the blanched beans to the pan and cook for 2-3 minutes until dressing has seeped into the beans. Serve either hot or warm.
- Flavor-Shock Green Salad: What a green salad should really be. Combine fresh spinach leaves, the baby lettuce of your choice or if you prefer an equal amount of fresh butter, bibb, or oak leaf lettuce torn into bite-sized pieces. Toss greens nicely. Add thinly sliced green onion or minced shallots, and a few thinly sliced mushrooms, or bell pepper. For the dressing, combine 1 tbs wine vinegar with cracked black pepper, 1 tsp good quality dijon mustard or 1 tsp prepared horseradish, whisk all together and add half to your salad. Toss greens well to coat and add a bit more dressing if you want a stronger flavor. Serve at once.
Published 02-06-2012
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Salad Dressing 101
Bottled salad dressing is one of the banes of our existence at Green Bowl. Not that we think the concept is bad, but the execution leaves a great deal to be desired in 90+ percent of the commercially prepared examples out there.
The reason we dislike common salad dressings so much is, they are loaded with fat, or sugar, or both. They do not contain any subtle, melding, or particularly expressive flavors. All you get when you taste them is a smack in the face of either sugary sweetness, mouth-puckering acidity, hideous saltiness, or no flavor at all because you got a mouthful of straight oil.
The thing that really gets us though, is that the majority of people seem to think that that is the full scope of salad dressing, that those qualities are all you could ever hope to find, or indeed would wish to.
We do not believe that this is so, when we make our salad dressings our goal is not to cover up the flavors of the actual salad itself, but to enhance them. To make the flavors shine out clearer with the dressing, than they would without it. We think we do a pretty good job of meeting our goal as well, and we would like to share with you what our salad dressings generally consist of, how we make them, and how we match them with our salads.
A really good salad dressing consists mainly of acidity, or something quite pungent and flavorful. A back-bone, or bass line of the dressing if you will. Here are a few of our favorite ingredients for this task.
As far as matching flavors between salad and dressing, it isn't that complicated. Since there are only 4 basic flavors to worry about you just have to know which one(s) are strongest in your salad and then make a dressing that balances those out.
For example, if you make a Greek Salad with lettuces, olives, red onion, tomato, cucumber, and possibly feta cheese, you are not going to want a salty anchovy dressing. You are going to want a nicely acidic, slightly sweet dressing to balance the saltiness of the olives/feta, and bring out the milder flavors of the cucumber and lettuce while toning down the pungency of red onion. To create this dressing, you would want to mix red wine vinegar, a dash of honey or neutral sweetener, cracked black pepper and possibly a dab of mustard or a clove of garlic for a little added astringency.
As you can see it is quite simple, taste your ingredients and follow your tongue and your nose to the correct balance. The lovely thing about cooking is that it is very subjective and you can make things to your own taste. If you don't like a particular flavor combination, then change it. Everything we have told you here is common guidelines and things that we like, feel free to adjust things to make them the way you'd like them.
Published 01-30-2012
Salad Dressing 101
Bottled salad dressing is one of the banes of our existence at Green Bowl. Not that we think the concept is bad, but the execution leaves a great deal to be desired in 90+ percent of the commercially prepared examples out there.
The reason we dislike common salad dressings so much is, they are loaded with fat, or sugar, or both. They do not contain any subtle, melding, or particularly expressive flavors. All you get when you taste them is a smack in the face of either sugary sweetness, mouth-puckering acidity, hideous saltiness, or no flavor at all because you got a mouthful of straight oil.
The thing that really gets us though, is that the majority of people seem to think that that is the full scope of salad dressing, that those qualities are all you could ever hope to find, or indeed would wish to.
We do not believe that this is so, when we make our salad dressings our goal is not to cover up the flavors of the actual salad itself, but to enhance them. To make the flavors shine out clearer with the dressing, than they would without it. We think we do a pretty good job of meeting our goal as well, and we would like to share with you what our salad dressings generally consist of, how we make them, and how we match them with our salads.
A really good salad dressing consists mainly of acidity, or something quite pungent and flavorful. A back-bone, or bass line of the dressing if you will. Here are a few of our favorite ingredients for this task.
- Wine
Vinegar
- Fruit
or Balsamic Vinegar
- Lemon
or Lime Juice
- Roasted
Garlic
- Low-Sodium
Soy Sauce
- Rice
Vinegar
- Fresh
Garlic (wine vinegar, cider or malt vinegar, lime or lemon juice,
soy sauce)
- Fresh
Ginger (soy sauce, rice vinegar, citrus juice, fruit vinegars)
- Fresh
Herbs (wine, cider, or malt vinegar, lemon juice, roasted garlic)
- Shallot
(wine or malt vinegar, soy sauce, lemon or lime juice, fruit
vinegars)
- Citrus
Zest (wine or rice vinegar, soy sauce, citrus juice)
- Cracked
Black Pepper (works with everything)
- Dijon
Mustard (wine or malt vinegar, roasted garlic, lemon juice)
- Horseradish
(wine, malt, or cider vinegar, some fruit vinegars, lemon juice)
- Salt
(or salty things like anchovies, olives, capers, or salted pickles)
- Honey
(or other sweeteners, things like molasses, agave nectar, or dried
fruits)
- Heat
(meaning hot sauce such as tabasco, Asian chile pastes, or chile
powders)
- Bitters
( This can mean either actual angostura bitters, a bitter herb, or
another bitter ingredient that compliments your dressing.)
As far as matching flavors between salad and dressing, it isn't that complicated. Since there are only 4 basic flavors to worry about you just have to know which one(s) are strongest in your salad and then make a dressing that balances those out.
For example, if you make a Greek Salad with lettuces, olives, red onion, tomato, cucumber, and possibly feta cheese, you are not going to want a salty anchovy dressing. You are going to want a nicely acidic, slightly sweet dressing to balance the saltiness of the olives/feta, and bring out the milder flavors of the cucumber and lettuce while toning down the pungency of red onion. To create this dressing, you would want to mix red wine vinegar, a dash of honey or neutral sweetener, cracked black pepper and possibly a dab of mustard or a clove of garlic for a little added astringency.
As you can see it is quite simple, taste your ingredients and follow your tongue and your nose to the correct balance. The lovely thing about cooking is that it is very subjective and you can make things to your own taste. If you don't like a particular flavor combination, then change it. Everything we have told you here is common guidelines and things that we like, feel free to adjust things to make them the way you'd like them.
Published 01-30-2012
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Soup: A Pot of Possibilities
Soup, not just for poor people anymore. Soup evolved as a way to use up leftover bits and pieces of vegetables and to get the last little scraps of meat off of bones that would have otherwise gone unharvested. Fortunately, most of us need not think of them in that way anymore. The art of making a great soup is very much a feather in one's toque, however many people think that it is much more difficult than it really is.
Soup is in every culture and cuisine, every cookery book worth its salt has at least a few recipes(though some are better than others). They run the culinary gamut from the enriched cream soups of Classical French cuisine, hearty legume and tomato affairs of the Italian peasantry, dark lentil broths of Eastern Europe, elegant almost clear broths with a few vegetables and aromatics from Japan, and the complex and fragrant dishes from the Middle-East, India, and Southeast Asia. As you can see there are lots of classics, and modern versions to choose from. However, you should also feel free to make up your own classics.
The lovely thing about soups is they can be anything, and use any type of ingredients that you choose. Anything from dried beans, onions, tomatoes, and even some fruits such as apples, pears, or melon depending upon the type of soup being prepared.
Soups are also wonderful to use up a few bits of leftover of vegetable from a casserole, or a few stalks of broccoli you don't want to throw away. Produce is cheap compared to a lot of things, but wasting things no matter how cheap they may be isn't the best habit to get into, either in the kitchen or life in general.
Here are a few soup combinations that we really enjoy
[Note: If you wish to make a soup that is not pureed the cooking technique is basically the same, however you will want to take more care in cutting your items into consistent shaped/sized pieces, and you will not cook the soup as long or as hard. Cook your soup only until the vegetables are nicely cooked, but not over-cooked. Also, after the soup has been brought a boil, turn it down and do not let it cook harder than a gentle simmer. If it boils too hard your vegetables will be mushy. Finally, if you are using green vegetables in your soup, add them last and do not cook them more than 5 to 10 minutes or they will be over-cooked, and could add some unpleasant sulfurous flavors to your soup.]
Published 01-23-2012
Soup: A Pot of Possibilities
Soup, not just for poor people anymore. Soup evolved as a way to use up leftover bits and pieces of vegetables and to get the last little scraps of meat off of bones that would have otherwise gone unharvested. Fortunately, most of us need not think of them in that way anymore. The art of making a great soup is very much a feather in one's toque, however many people think that it is much more difficult than it really is.
Soup is in every culture and cuisine, every cookery book worth its salt has at least a few recipes(though some are better than others). They run the culinary gamut from the enriched cream soups of Classical French cuisine, hearty legume and tomato affairs of the Italian peasantry, dark lentil broths of Eastern Europe, elegant almost clear broths with a few vegetables and aromatics from Japan, and the complex and fragrant dishes from the Middle-East, India, and Southeast Asia. As you can see there are lots of classics, and modern versions to choose from. However, you should also feel free to make up your own classics.
The lovely thing about soups is they can be anything, and use any type of ingredients that you choose. Anything from dried beans, onions, tomatoes, and even some fruits such as apples, pears, or melon depending upon the type of soup being prepared.
Soups are also wonderful to use up a few bits of leftover of vegetable from a casserole, or a few stalks of broccoli you don't want to throw away. Produce is cheap compared to a lot of things, but wasting things no matter how cheap they may be isn't the best habit to get into, either in the kitchen or life in general.
Here are a few soup combinations that we really enjoy
- Celery
Root, Onion, and Potato
- Carrot,
Coriander and Orange Juice
- Beets
and Red Wine
- Dried
Mushrooms, Tofu, Vinegar, and Red Chile
- Cabbage,
Carrots, and Garlic
- Parsnips
and Shallots
- Tomatoes,
Potatoes, and Onion
- Black
Beans, Garlic, Onion, Cumin, and Carrot
- Wash
and peel vegetables as needed.
- Chop
vegetables into appropriate sized pieces.
- Sweat
aromatic vegetables over medium heat for 2 to 3 minutes.
- Add
remaining vegetables plus any herbs, spices, and cook another
minute.
- Add
desired liquid to cover vegetables by approximately 1 inch. Season
soup lightly with salt, pepper, and vinegar as necessary.
- Bring soup to a boil, turn down to a low simmer, and cook until vegetables are very tender.
- Place
soup in the jar of a bar blender and puree to the desired
smoothness. Adjust seasonings as necessary, and serve at desired
temperature.
[Note: If you wish to make a soup that is not pureed the cooking technique is basically the same, however you will want to take more care in cutting your items into consistent shaped/sized pieces, and you will not cook the soup as long or as hard. Cook your soup only until the vegetables are nicely cooked, but not over-cooked. Also, after the soup has been brought a boil, turn it down and do not let it cook harder than a gentle simmer. If it boils too hard your vegetables will be mushy. Finally, if you are using green vegetables in your soup, add them last and do not cook them more than 5 to 10 minutes or they will be over-cooked, and could add some unpleasant sulfurous flavors to your soup.]
Published 01-23-2012
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Rice: A Food for All Seasons
Rice: The staple food for so many nations, though rice is synonymous with predominately Chinese and Japanese cuisine in most American minds, it is also widely consumed throughout Southeast Asia, India, the West Indies, and the Middle-East.
Though white rice is probably the most widely consumed variety of rice, there are many more types of rice available for purchase than simply the long-grain white variety.
From China comes long and short grain brown and white rice, and the black “forbidden” rice that in antiquity was cultivated especially for the Emperor and his immediate family.
From the Himalayas comes the Red Rice of Bhutan, and Thai Jasmine Rice with its long grains and distinctive aroma and flavor.
Japan cultivates short grain “sticky” rice, in both white and brown forms. This rice is found in sushi and is served steamed at Japanese tables; alone, or as an accompaniment to cooked fish, vegetable dishes, or assorted pickles.
Long-grain Basmati rice from India, along with the medium and short grained varieties which are rare in this country outside of quality ethnic shops.
There are also the short-grain starchy rices of Italy, such as Arborio and Carnaroli who's claim to fame is the fabulous classic dish of: Risotto.Other major producers of simple rice worldwide are, Indonesia, Bangladesh, Vietnam, Myanmar, Brazil, Pakistan, and the US.
Rice is one of the most important crops grown throughout the world, as it feeds many many millions of the world population. Rice also has the excellent properties of being a fairly hypoallergenic food for the vast majority of Westerners, it is easy to digest, and it can also be cooked in a wide variety of ways.
The flavor of rice itself is fairly mild, because of its starch and fiber content it is possible to produce radically different finished textures by varying the level of agitation the grains receive while they are boiling/steaming. This characteristic of rice also means that from region to region the style of rice preparation may also vary wildly, for authentic dishes at home find out how that region cooks their rice.
Here is a short list of dishes that can be prepared from the long, medium, and short grain rice in either its husked white, or whole brown form.
If you are serving rice as your main dish, it can be seasoned with any sort of herbs, spices, or aromatics that you choose. However, if the rice is an ethnic accompaniment, the rice should be seasoned in the local style to give the maximum authenticity.
Season Japanese-style rice with rice vinegar mixed with sugar or honey, and just a bit of salt to give it the most authentic flavor. Season Spanish or Latin style rice with saffron, tumeric, lime or lemon juice, paprika, and just a dab of salt. Chinese rice is typically unseasoned. In Indian cuisine rice can be either the accompaniment, or the main dish. Their rice can be very plain or richly flavored, cooked in water, broths, coconut milk or coconut water, seasoned with whole spices, garlic, mixed with peas, lentils, or other legumes, or studded with nuts, dried fruits.
Here are some directions for Simple Steamed Rice that will be perfectly cooked every time. [Note: This recipe is for long and medium grain Brown Rice, for white rice reduce the amount of water by 1/4 and the cooking time by about 1/4 as well.]
Published 01-16-2012
Rice: A Food for All Seasons
Rice: The staple food for so many nations, though rice is synonymous with predominately Chinese and Japanese cuisine in most American minds, it is also widely consumed throughout Southeast Asia, India, the West Indies, and the Middle-East.
Though white rice is probably the most widely consumed variety of rice, there are many more types of rice available for purchase than simply the long-grain white variety.
From China comes long and short grain brown and white rice, and the black “forbidden” rice that in antiquity was cultivated especially for the Emperor and his immediate family.
From the Himalayas comes the Red Rice of Bhutan, and Thai Jasmine Rice with its long grains and distinctive aroma and flavor.
Japan cultivates short grain “sticky” rice, in both white and brown forms. This rice is found in sushi and is served steamed at Japanese tables; alone, or as an accompaniment to cooked fish, vegetable dishes, or assorted pickles.
Long-grain Basmati rice from India, along with the medium and short grained varieties which are rare in this country outside of quality ethnic shops.
There are also the short-grain starchy rices of Italy, such as Arborio and Carnaroli who's claim to fame is the fabulous classic dish of: Risotto.Other major producers of simple rice worldwide are, Indonesia, Bangladesh, Vietnam, Myanmar, Brazil, Pakistan, and the US.
Rice is one of the most important crops grown throughout the world, as it feeds many many millions of the world population. Rice also has the excellent properties of being a fairly hypoallergenic food for the vast majority of Westerners, it is easy to digest, and it can also be cooked in a wide variety of ways.
The flavor of rice itself is fairly mild, because of its starch and fiber content it is possible to produce radically different finished textures by varying the level of agitation the grains receive while they are boiling/steaming. This characteristic of rice also means that from region to region the style of rice preparation may also vary wildly, for authentic dishes at home find out how that region cooks their rice.
Here is a short list of dishes that can be prepared from the long, medium, and short grain rice in either its husked white, or whole brown form.
- Long-Grain:
Pilafs. Plain steamed or boiled rice. Stir-fried rice with vegetables, or meats.
- Medium-Grain: Soups such as bisque. Porridge. Plain steamed or boiled rice. Braises with meats or vegetables. Stuffing and fillings.
- Short-Grain: Risotto. Sushi. Congee and porridge. Rice Dumplings and Steamed Rice Cakes. Soups and bisque.
If you are serving rice as your main dish, it can be seasoned with any sort of herbs, spices, or aromatics that you choose. However, if the rice is an ethnic accompaniment, the rice should be seasoned in the local style to give the maximum authenticity.
Season Japanese-style rice with rice vinegar mixed with sugar or honey, and just a bit of salt to give it the most authentic flavor. Season Spanish or Latin style rice with saffron, tumeric, lime or lemon juice, paprika, and just a dab of salt. Chinese rice is typically unseasoned. In Indian cuisine rice can be either the accompaniment, or the main dish. Their rice can be very plain or richly flavored, cooked in water, broths, coconut milk or coconut water, seasoned with whole spices, garlic, mixed with peas, lentils, or other legumes, or studded with nuts, dried fruits.
Here are some directions for Simple Steamed Rice that will be perfectly cooked every time. [Note: This recipe is for long and medium grain Brown Rice, for white rice reduce the amount of water by 1/4 and the cooking time by about 1/4 as well.]
- 2 cups Brown Rice
- 4 cups Water, Broth, or a mixture of the two
- Salt and Pepper
- Rinse rice. Place rice and liquid in an appropriately sized pot. Bring to a boil. Stir the pot gently, turn the pot down to gently simmer.
- Cook the rice with a tilted lid for approximately 20 minutes, stirring occasionally in the first 10 minutes of cooking.
- After the 20 minutes are over, taste the rice. It should be about 3/4's of the way cooked with about 20% of the water left. Season the rice lightly with salt and pepper. Turn the burner down to its lowest heat and cover the pot completely with the lid. Allow the rice to finish cooking by steaming it for about another 10 minutes. Check to see how the rice is cooking, if it is almost cooked turn the burner off completely, cover and let the rice steam the rest of the way for about 5 minutes. The rice should now be nicely cooked and ready to serve. Bon Appetit!
Published 01-16-2012
Catch More Flies With Vinegar
Vinegar is a fascinating substance, it is a great example of good food gone bad. It can be made from just about anything that is liquid and contains a fairly high amount of sugar and a relatively low amount of its own preservative enzymes, acids, etc. Items that can be fermented into vinegar include, wine, beer, malt, rice, fruit and vegetable juices of all types, raisins, sherry, dates, cane juice, etc. Vinegar is produced through either slow or fast acting fermentation, depending upon the type of vinegar being produced. Small batch, artisan vinegars are produced pretty much entirely with slow-acting fermentation, and mass produced apple cider and white(distilled) vinegar are made with fast-acting._
The uses for vinegar are many, from using a high quality fruit vinegar on its own to accent a salad or appetizer, to seasoning braises, soups, stews, with cider or wine vinegar, to cleaning windows and stripping grease with distilled vinegar.
Most vinegars commonly available on the market contain an acidity level of approximately 5% acidity. This is important to know when pickling or brining, both for the taste of the finished product as well as its consumption safety after a long storage period.
Regular vinegar consumption has been purported to have health benefits in the categories of boosting immune health, increasing satiation earlier and helping to limit over-consumption. These benefits have not been completely scientifically corroborated, but they have been studied enough to merit a mention.
As for culinary uses the most versatile varieties to keep on hand are Cider Vinegar and Wine Vinegar. Those two types can be substituted for most of the other types of vinegar out there, with the exceptions of pure fruit vinegars, balsamic vinegar, and long aged wine vinegars. Between cider and wine vinegar you can do everything from salad dressings, to seasoning braises, beans, and vegetables, and marinating items.
The other lovely thing about vinegar is, because it is so acidic it stimulates the palate in a way that mimics salt. This means that by adding vinegar to various dishes you can reduce the amount of salt you add anywhere from ½ to ¾ of what you would normally use.
Here are a few common types of vinegars and some of their uses
- Cider
Vinegar
Use for: canning, pickling, adding to braises, soups, stews, etc when a simple mild acidity is desired. Aged or organic unfiltered varieties make excellent salad dressings for more strongly flavored vegetables. Makes a decent substitute for lemon juice when lemon is not a key ingredient.
- Wine(red
and white) Vinegar
Use for: some types of pickling, specifically cornichons, onions, and shallots and for making herb vinegars. Excellent for all types of salad dressings, use in Mediterranean dishes, for marinated vegetables, and high quality aged or varietal examples are excellent used for salad dressings alone, tossed with fresh berries, melon, and some fresh fruits such a pears, mangoes, pineapple, and very sweet grapes.
- Malt
Vinegar
Use for: dishes containing root vegetables, in combination with strong herbs for salad dressings, also excellent with fattier dishes such as tempura eggplant, pan-fried mushrooms, and bean dishes.
- Sherry
Vinegar
Use for: dishes with beets, carrots, and sweet vegetables. Add to sauces with mushrooms, marsala sauces, and as an excellent marinating vinegar for all types of strong, or earthy flavored fruits and vegetables.
- Balsamic
Vinegar
Use for: dishes containing summer and winter squash, eggplant, fresh, canned, or dried tomatoes, and sweet potatoes. Blend with roasted garlic for an excellent salad dressing. Toss with grain, or roasted vegetables for a very pleasant simple dish. High quality aged balsamic vinegar(over 5 years old) should be used alone as an accent for simple dishes containing tomatoes, figs, strawberries, winter squash, or chestnuts.
- Chinese
Black Vinegar
Use for: Chinese style marinades, hot and sour soup, additions to authentic dipping sauces and dumpling fillings, green vegetable dishes, and bitter vegetable(turnips, bok choy, swiss chard, etc) dishes.
- Rice
Vinegar
Use for: marinades, and Asian style pickles, blend with miso and pickled ginger for an excellent salad dressing. Add soy sauce, chili, and honey for an excellent dipping sauce or dressing for raw, roasted, sauteed vegetables, or dumplings. Add to soups, braises, sauces, for when a light neutral acidity is desired. Pour over a jar of kumquats, or other small whole citrus, and refrigerate for a very delicious flavored vinegar. Also works well for more delicate herbs and spices, such as fennel, and fresh tarragon or basil. - White or Distilled Vinegar
Use for: Cleaning, disinfecting, etc. This vinegar is completely neutral in flavor and is only good for providing acid to stimulate a chemical reaction, or for cutting grease, and cleaning windows. Lots of pickling recipes call for it, you're better off using cider vinegar which has the same acidity content and actually has some flavor to it.
Published 01-09-2012
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The Fine Art of Sauteing
Sauteing is a term that denotes a process of applying high levels of heat to an edible item using minimal fat to transfer that heat efficiently. The goal of good sauteing is to produce items that have one or more golden brown sides/edges, a slightly crisp texture, a good “browned” flavor, and are nicely seasoned, but not greasy in any way.
This is a difficult task to perform consistently, we are going to attempt to make it a little easier for you by explaining the technique fairly in-depth, and then providing a quick re-cap of the really important bits.
Sauteing Instructions
Published 01-02-2012
The Fine Art of Sauteing
Sauteing is a term that denotes a process of applying high levels of heat to an edible item using minimal fat to transfer that heat efficiently. The goal of good sauteing is to produce items that have one or more golden brown sides/edges, a slightly crisp texture, a good “browned” flavor, and are nicely seasoned, but not greasy in any way.
This is a difficult task to perform consistently, we are going to attempt to make it a little easier for you by explaining the technique fairly in-depth, and then providing a quick re-cap of the really important bits.
Sauteing Instructions
- Prepare
your items: Vegetables should be cut into shapes and sizes that will
cook quickly under high heat without burning. The more “brown”
flavors, crisp-crunchiness desired the more surface area to contact
direct heat is required. Thin slices, shreds, and small cubes and
batons depending upon the texture and hardness of the vegetable, are
usually excellent choices.The exceptions are fresh mushrooms, and vegetables that have
already been parboiled. Those items can be cut into
large pieces/chunks since they are either (a) mostly cooked, or (b)
spongy and porous enough to cook quickly without burning.
- Select
your pan and your fat: Pan type and shape is very important for this
technique. You want a pan that will vent steam efficiently and
quickly, which means low sloping sides and a wide flat bottom
surface, both to speed evaporation and to have a large surface in
contact with the heat source. If you are sauteing a very small
amount of items you can get away with using a high(er)/straight
sided pan, or a very small pan, but only under special circumstances
and after you've got the basic knack. You also want a heavy pan. The thickness of the metal(thick equals heavy) is important for good heat radiation and heat transfer. Thin pans have hot spots, will also dent, warp, and burn your food.
Fat is also very important when sauteing. Firstly, you do need some fat to saute, if there is no fat used you are not sauteing; you are steaming or burning; there is no middle ground. If you have your heat high enough to saute, but you use no fat as a heat transfer medium/buffer to your ingredients they will go from raw to burned in several minutes. If you lower your heat to avoid burning your items the water vapor they exude when in contact with the lower heat will condense no matter what kind of pan you use, roll to the bottom of the pan and your items will steam. (There is a technique called “water sauteing” this is a fancy version of pan-steaming and will not yield you the same results as true sauteing which is what we are concerned with at the moment.) Secondly, when choosing your fat choose a fat with a high smoke point that will not smoke, burn, or catch fire at less than about 350-375 degrees. Peanut, corn, safflower, sunflower, and cottonseed oil are all good choices, with clarified butter, lard, canola(rapeseed) oil coming in second in terms of utility, and olive oil, whole butter, coconut oil and nut oils coming in a distant third.
- Heat
your pan and cook your items: It is very important when sauteing to
adequately preheat your pan. The technique depends upon the quick
vaporization and evaporation of the water in the items you are
cooking, if your pan is not hot enough your items will release
water, it will condense from vapor while still inside the pan and
your items will steam. Your items will
never brown, and in the case of starchy items they will stick badly
to your pan and it will be a mess. When you heat your pan always
start it dry, that way if you have to leave it unattended for a time
you will not have a grease fire on your hands when you come back.
(That being said, it is never a good idea to leave a heating pan no
matter its contents, or lack thereof, unattended at any point. It's
common sense, but always safety first.)
Heat your pan according to the power of your stove and the density of your pan. The heavier the pan the longer it will take to heat, even a commercial stove will take 3-5 minutes to heat up a cast-iron frying pan. A home gas stove will take at least 5 minutes to heat a cast-iron pan or heavy clad steel pan to sizzling, and probably another 3 to get it to smoking point when you add your high-temperature fat. Electric stoves are all a bit different, more modern ones tend to heat on par with gas stoves, older, or more cheaply made ones, may take up to 15 minutes to get a pan properly hot. Throw a few drops of water into your dry pan to test its hotness. If it pops and sizzles on contact it is ready, if it lays in the bottom of the pan or steams gently before vaporizing it is not hot enough.
To cook your items add your fat to the pan, starchy or very porous items require more fat to saute than more fibrous or finely shredded harder items. Typically, 1 tbs of fat is sufficient for starchy/porous items, or more than 5 cups of sliced/shredded fibrous vegetables. 1 tsp is enough for less than 5 cups of vegetables, an item that has a large amount of preexisting fat in it to begin with, or small amounts of starchy/porous vegetables. The fat should smoke lightly shortly after being added to the pan. If it doesn't smoke, wait until it does. When the pan is ready add your items and let them sit without stirring the pan for between 30 seconds and 5 minutes depending upon the size and density of the items. (Meats take considerably longer to brown than vegetables or starches.) When your items start to brown flip, stir, or toss them in the pan to allow them to brown on all sides and avoid burning them anywhere. Allow items to lay in pan as before, and repeat tossing/stirring as necessary until items are finished cooking. Season with salt at the beginning of cooking to help draw out moisture and help avoid burning your items. Season with pepper or other spices towards the end of cooking so the spices do not burn and create bitter off-flavors.
- Cut/prepare
items as necessary.
- Heat
pan dry until very hot. Add required amount of fat, allow fat to
smoke lightly.
- Add
items to very hot pan.(season meats with salt just before adding to
pan.) Let items sit in pan to brown/sear for between 30 seconds and
5 minutes before tossing/stirring.
- Season items with pepper or other spices when items are almost finished cooking.
- Cook until done and serve. Bon appetit!
Published 01-02-2012
_
Go Nuts!
Edible Seeds for All Occasions
Today we're going to talk a little bit about the humble nut. The hard-shelled edible seed that falls from assorted trees, bushes, and shrubbery in the plant kingdom. Nuts have been highly prized since antiquity for several different reasons, their hard shells mean they store well for periods of time, they contain large amounts of healthful fats, and the yielding plant's long maturation period adds to their rarity, and therefore value.
Nutritionally; nuts have both their good and bad points. They taste good, they add a variety of excellent textures depending upon the method of use, and they do make an excellent source of healthful plant-based fats. However, the fact that they are high in fats can make them not a particularly good choice for those who are trying to lose weight. Whether it is a healthful fat, or unhealthful fat, it still produces 9 calories per gram. If you're trying to lose 50 lbs or more you have plenty of stored fatty acids in your own body to draw on to maintain your tissues. Which isn't to say that you couldn't eat an ounce of almonds, or spread peanut butter on a few slices of apple once in a while, but those instances should be few and far between, like once or twice a month.
When it comes to procuring good nuts there are several options, while we always try to promote growing and making our own as much as we can, there are very few nut trees that are really practical to plant if you don't think you'll still be living at your current address in about 20 years. The exception is Hazelnut bushes which mature in a relatively rapid 8 to 12 years. Sufficient space and growing conditions can also be an excellent deterrent for planting your own nut trees. However, if you happen to have trees already on your property, do take advantage.
What we do advise is buying your nuts in the shells, and getting them from a local grower when possible. The reason for buying your nuts whole and shelling your own, is shell is the best possible packaging for a nut and will keep it the freshest with the best texture.
The majority of shelled nuts you purchase are already quite old, anywhere from 1 to 8 months old and the delicate molecules that make up the nut's fats and flavors are already oxidized to a greater or lesser extent by that time. This means that the nuts you purchase are already partially rancid, and as shelled nuts are considerably more money per pound than whole nuts you are paying more money for a product that is worse quality. That's not good.
Hazelnuts(filberts), English and Black Walnuts, and sometimes Hickory Nuts and Chestnuts can be sourced locally quite far to the north, however Almonds, Pecans, Brazil, Pistachios, Macadamia, and peanuts are all semi-, or fully-tropical plants and unless you're lucky enough to live in their indigenous environment you're kind of out of luck locally. However, that does not mean you can't get those nuts as nature intended.
The best solution to availability we've found is a good mail order company. We like www.nutsonline.com. They have an excellent selection of both conventional and organically grown whole nuts and their prices are quite decent. If you have the extra cash and will eat them in 6 months or less, it can be a good idea to purchase nuts from that site by the case(20 lbs). That sounds like a lot of nuts, but when you factor in shell weight it will yield you around 12 to 15 lbs of edible nuts which a family of four probably would consume in 6 months.
If you don't want the hassle of mail-order you can also find some good deals in the fall and winter months at your local grocery. Some grocery stores with large bulk sections carry whole nuts all year around, but be advised they will still be the best in the fall and winter months do to the harvest times and length of storage.
Now that we've talked about why to eat them, where and how to get them, here are some of our favorite things to do with nuts. Bon Appetit!
Go Nuts!
Edible Seeds for All Occasions
Today we're going to talk a little bit about the humble nut. The hard-shelled edible seed that falls from assorted trees, bushes, and shrubbery in the plant kingdom. Nuts have been highly prized since antiquity for several different reasons, their hard shells mean they store well for periods of time, they contain large amounts of healthful fats, and the yielding plant's long maturation period adds to their rarity, and therefore value.
Nutritionally; nuts have both their good and bad points. They taste good, they add a variety of excellent textures depending upon the method of use, and they do make an excellent source of healthful plant-based fats. However, the fact that they are high in fats can make them not a particularly good choice for those who are trying to lose weight. Whether it is a healthful fat, or unhealthful fat, it still produces 9 calories per gram. If you're trying to lose 50 lbs or more you have plenty of stored fatty acids in your own body to draw on to maintain your tissues. Which isn't to say that you couldn't eat an ounce of almonds, or spread peanut butter on a few slices of apple once in a while, but those instances should be few and far between, like once or twice a month.
When it comes to procuring good nuts there are several options, while we always try to promote growing and making our own as much as we can, there are very few nut trees that are really practical to plant if you don't think you'll still be living at your current address in about 20 years. The exception is Hazelnut bushes which mature in a relatively rapid 8 to 12 years. Sufficient space and growing conditions can also be an excellent deterrent for planting your own nut trees. However, if you happen to have trees already on your property, do take advantage.
What we do advise is buying your nuts in the shells, and getting them from a local grower when possible. The reason for buying your nuts whole and shelling your own, is shell is the best possible packaging for a nut and will keep it the freshest with the best texture.
The majority of shelled nuts you purchase are already quite old, anywhere from 1 to 8 months old and the delicate molecules that make up the nut's fats and flavors are already oxidized to a greater or lesser extent by that time. This means that the nuts you purchase are already partially rancid, and as shelled nuts are considerably more money per pound than whole nuts you are paying more money for a product that is worse quality. That's not good.
Hazelnuts(filberts), English and Black Walnuts, and sometimes Hickory Nuts and Chestnuts can be sourced locally quite far to the north, however Almonds, Pecans, Brazil, Pistachios, Macadamia, and peanuts are all semi-, or fully-tropical plants and unless you're lucky enough to live in their indigenous environment you're kind of out of luck locally. However, that does not mean you can't get those nuts as nature intended.
The best solution to availability we've found is a good mail order company. We like www.nutsonline.com. They have an excellent selection of both conventional and organically grown whole nuts and their prices are quite decent. If you have the extra cash and will eat them in 6 months or less, it can be a good idea to purchase nuts from that site by the case(20 lbs). That sounds like a lot of nuts, but when you factor in shell weight it will yield you around 12 to 15 lbs of edible nuts which a family of four probably would consume in 6 months.
If you don't want the hassle of mail-order you can also find some good deals in the fall and winter months at your local grocery. Some grocery stores with large bulk sections carry whole nuts all year around, but be advised they will still be the best in the fall and winter months do to the harvest times and length of storage.
Now that we've talked about why to eat them, where and how to get them, here are some of our favorite things to do with nuts. Bon Appetit!
- Toasted
and added to any type of green salad, nuts bring a great flavor
dimension.
- Grind
¼ a cup of toasted nuts and puree with fruit vinegar and a little
water and seasoning for a great creamy vinaigrette.
- Puree
raw or toasted nuts with pitted dates and soymilk, nutmilk, or
water, for a fabulous vegan substitute for pastry crème or in some
cases whipped cream.
- Substitute
½ cup of nut meal for ¼ cup of grain flour and 2 tbs of liquid or
solid fat in most baking recipes for both reduced calories and great
flavor.
- Place
a few whole shelled nuts on top of stuffed vegetables in the last 10
minutes of roasting or baking to add another flavor/texture
dimension.
- Grind
nuts in a coffee mill to a fine powder, combine with a liquid
sweetener or dried date paste, bran, and a little oil and water for
a fabulous tart dough for any fruit dessert. Or bake the dough as a
sheet, crumble it up and use it as a textural component for parfaits
or fools.
- Coarsely
chopped nuts also make a great crusting for certain types of roasted
items, starchy fruits or vegetables, and as a great stuffing for
both sweet and savory preparations.
Published 12-19-2011
_
A Question of Style: Cuisines from Around the globe
We live in a wondrous modern age in a lot of ways. One of those ways is, how we have been so fortunate to be exposed to all of the glorious and beautiful cuisines of the world. Since we have been exposed to all of this it seems a great pity to not take advantage of all the variety we can bring to our table from it.
Granted, depending upon where you live it can be difficult to purchase some of the more outlandish ingredients. Luckily, most large metropolitan areas contain places that you can source out at least some of the exotics in varying degrees of quality and freshness. However, most of the cuisines we think of as “exotic” use many commonplace ingredients.
Indian cuisine relies upon dried chilies, ginger, garlic, onions, tumeric, cardamom, anise, black pepper, cumin and coriander for seasonings. Vegetarian dishes are typically composed of eggplant, potatoes, spinach, beans and lentils braised in water or coconut milk, accented with lime, mango, cucumber, and fresh cilantro.
Chinese cuisine has many types of flavors. The most common seasonings are ginger, garlic, Chinese chives(garlic chives), green onions, fennel seed, black pepper, chilies, soy sauce, sesame oil, rice wine, and black vinegar. Its rich array of dishes can be made up of anything and everything. From fresh vegetables and fruits, to seafood, poultry, beef, pork, lamb, goat, and rabbit; nothing is wasted and everything is served with bowls of steamed rice or noodles.
Mexican and Latin-American cuisines are redolent with cumin, lime, and chiles. Depending up on the region or country local spices such as annatto, tumeric, cilantro, oregano, may also be relied upon. Other additions such as steaming things wrapped in banana leaves, or wrapping a sort of dumpling in corn husks. Dishes are composed of beans, rice, plantains, and local tubers such a yuca and jicama. Depending upon the region, pork, chicken, beef, or seafood are also part of local cuisine prepared in various ways.
Italian cuisine is so much more than just spaghetti and pizza. Region depends heavily upon the type of food you will encounter, in Rome you will find rich dishes of gnocchi sauced with butter, sage, and pancetta, rabbit braised with tomatoes with herbs, pastas and dishes with eggplants. In Sicily, you will find olives and olive oil, pesto, sardines in spicy red sauce, linguine with clam sauce, and anchovies in everything, and the variety is endless as you move through the country.
France has its own distinct regional stylings, from the tomato, thyme, and olive oil drenched food of Provence and Nice, to the rich butter-an-cream, apples, and pork country that is Normandy, the exquisitely delicate to rustic seafood dishes of Brittany, and the huge range from classic gourmande to funky modern chic of Parisian cuisine.
As you can see there are many styles out there, if you've been exposed to a few but never tried to cook any of them; you should. Avail yourself of your local library's resources, visit some local ethnic restaurants and try to talk to chef if you can.(Go for a late lunch or an early dinner if you want to talk to the chef, and tip your server well for arranging the meeting.) There is also that vast sea of possibilities that is the internet, but experience has taught us that when searching the internet you'd best have a good idea of what you're looking for, and enough understanding to sort the chaff from the wheat.
Also, remember that just because a traditional region dish may contain something you do not wish to eat, that does not mean you cannot alter that dish to suit your preferences, or to take on the seasoning mixture and apply that to another dish to give you a variety of results with essentially the same ingredients that you are accustomed to. Spices have little calories and allergies to them are extremely rare, so go wild. Be creative. After all, what is the point of having this huge palate to paint from if you only ever use blue, red, and yellow? Not that blue, red, and yellow aren't excellent, but what would the world look like without green, orange, and purple?
Published 12-12-2011
[Note: The information on different ethnic cuisines is meant as a sort of broad over-view. More detailed research should be undertaken before getting to the kitchen.]
A Question of Style: Cuisines from Around the globe
We live in a wondrous modern age in a lot of ways. One of those ways is, how we have been so fortunate to be exposed to all of the glorious and beautiful cuisines of the world. Since we have been exposed to all of this it seems a great pity to not take advantage of all the variety we can bring to our table from it.
Granted, depending upon where you live it can be difficult to purchase some of the more outlandish ingredients. Luckily, most large metropolitan areas contain places that you can source out at least some of the exotics in varying degrees of quality and freshness. However, most of the cuisines we think of as “exotic” use many commonplace ingredients.
Indian cuisine relies upon dried chilies, ginger, garlic, onions, tumeric, cardamom, anise, black pepper, cumin and coriander for seasonings. Vegetarian dishes are typically composed of eggplant, potatoes, spinach, beans and lentils braised in water or coconut milk, accented with lime, mango, cucumber, and fresh cilantro.
Chinese cuisine has many types of flavors. The most common seasonings are ginger, garlic, Chinese chives(garlic chives), green onions, fennel seed, black pepper, chilies, soy sauce, sesame oil, rice wine, and black vinegar. Its rich array of dishes can be made up of anything and everything. From fresh vegetables and fruits, to seafood, poultry, beef, pork, lamb, goat, and rabbit; nothing is wasted and everything is served with bowls of steamed rice or noodles.
Mexican and Latin-American cuisines are redolent with cumin, lime, and chiles. Depending up on the region or country local spices such as annatto, tumeric, cilantro, oregano, may also be relied upon. Other additions such as steaming things wrapped in banana leaves, or wrapping a sort of dumpling in corn husks. Dishes are composed of beans, rice, plantains, and local tubers such a yuca and jicama. Depending upon the region, pork, chicken, beef, or seafood are also part of local cuisine prepared in various ways.
Italian cuisine is so much more than just spaghetti and pizza. Region depends heavily upon the type of food you will encounter, in Rome you will find rich dishes of gnocchi sauced with butter, sage, and pancetta, rabbit braised with tomatoes with herbs, pastas and dishes with eggplants. In Sicily, you will find olives and olive oil, pesto, sardines in spicy red sauce, linguine with clam sauce, and anchovies in everything, and the variety is endless as you move through the country.
France has its own distinct regional stylings, from the tomato, thyme, and olive oil drenched food of Provence and Nice, to the rich butter-an-cream, apples, and pork country that is Normandy, the exquisitely delicate to rustic seafood dishes of Brittany, and the huge range from classic gourmande to funky modern chic of Parisian cuisine.
As you can see there are many styles out there, if you've been exposed to a few but never tried to cook any of them; you should. Avail yourself of your local library's resources, visit some local ethnic restaurants and try to talk to chef if you can.(Go for a late lunch or an early dinner if you want to talk to the chef, and tip your server well for arranging the meeting.) There is also that vast sea of possibilities that is the internet, but experience has taught us that when searching the internet you'd best have a good idea of what you're looking for, and enough understanding to sort the chaff from the wheat.
Also, remember that just because a traditional region dish may contain something you do not wish to eat, that does not mean you cannot alter that dish to suit your preferences, or to take on the seasoning mixture and apply that to another dish to give you a variety of results with essentially the same ingredients that you are accustomed to. Spices have little calories and allergies to them are extremely rare, so go wild. Be creative. After all, what is the point of having this huge palate to paint from if you only ever use blue, red, and yellow? Not that blue, red, and yellow aren't excellent, but what would the world look like without green, orange, and purple?
Published 12-12-2011
[Note: The information on different ethnic cuisines is meant as a sort of broad over-view. More detailed research should be undertaken before getting to the kitchen.]
_
Get Garlicky!
Garlic has been gathered and cultivated for many many centuries, and has been used for both food, medicine, and sometimes poison, during that time. It is mentioned in many historical texts, notable Romans as Pliney the Elder and Galen of Pergamon expounded upon its virtues and recommended it for complaints of a respiratory and gastric nature. The ancient Chinese also recommended it for maintaining good health, and even in modern times has it been found to have properties worthy of further study.
Garlic has been shown to have considerable anti-bacterial, anti-fungal, and anti-viral properties. It also has been studied for its beneficial effects on ailments such as cancer, arteriosclerosis, high blood pressure and cholesterol. The scientific verdict is still out on whether or not it works, our view is it tastes good and it's certainly not going to hurt you to consume a couple heads a week in culinary applications if you choose to do so.
For all its good health benefits it does have a few effects to watch out for. Garlic thins the blood and in very large amounts may interfere with some blood-chemistry regulating medications such as Warfarin. Prolonged contact(more than 5 minutes) with the raw juice on the skin may cause something similar to a chemical burn, with the skin bubbling, or blistering. Also, if you cut yourself while chopping garlic flush the wound with water thoroughly for several minutes, raw garlic juice entering the blood-stream through the skin can cause blood-poisoning which extremely painful, and can in extreme cases, be life-threatening.
Now that we've got all the nasty warnings out of the way, it's time to move onto the fun part i.e. all the tasty things you can do with garlic.
When most people think of garlic what usually comes to mind is some sort of Italian pasta dish. This is not particularly accurate, the Italians do cook with garlic, but not nearly as much as you might think. If you are really a garlic-head try the cuisines of Southeast Asia, China, India, Korea, the Middle-East, and some areas of Africa. Those folks know how to use some garlic.
Garlic has multiple dimensions of flavor that can be coaxed from it and those depend on several things, how you cut it, how long and how hot you cook it, and of course, how much you use.
For the mildest, nuttiest, and sweetest garlic flavor: try roasting your garlic and using the resulting sticky golden brown paste to flavor roasted vegetables, incorporated into salad dressings, mixed with cooked whole grains, or smeared on sandwiches for a flavor-packed, low calorie alternative to mayonnaise.
For a sort of mild to medium flavor level: slice garlic cloves thinly and sweat them well, before building a soup, sauce, or stir-fry type of dish around them. Fairly low wet heat keeps the flavor mellow, 3 to 5 large cloves used in this fashion is usually quite sufficient for a pint of sauce, a quart or two of soup, and 6 cups of vegetables. If you use more than that you may end up with a rather unpleasant “greenish” bitterness to your dish. It's unpalatable, but it may not be quite what you had in mind.
For a fairly strong garlic flavor: chop your garlic finely, or crush it to a paste with either a garlic press or in a mortar and pestle. We prefer the mortar and pestle, they are easier to clean you can use them for more than just crushing garlic. Add garlic in this form to sautes, soups, sauces, and braises that you want a full noticeable garlicky flavor in. Be sure not to burn the garlic when you sweat it, nothing ruins a dish quicker than burnt garlic. The heat can be fairly high, just keep the exposure time short. Add the garlic to the pan, stir it, as soon as it starts to smell like garlic it is time to add the other ingredients.
For the strongest garlic flavor of all: crushed raw garlic is where it is at. Use this flavor sparingly. One small crushed clove in ½ cup of salad dressing, a couple crushed cloves added to potato salad, etc. We would avoid using raw garlic with raw cruciforous vegetables, broccoli, sprouts, cabbage, etc. These vegetables have a sulfurous component to them that can be “bite-y”, when that is combined with the pungency of raw garlic it can be most unpalatable.
One last thing that is quite nice to do with garlic is to add the whole cloves, you don't even need to peel them, to blanching or boiling water when you cook vegetables or potatoes for a really nice savory flavor. Add a few whole peeled cloves to a tray of roasting vegetables, or a pot of cooking grains for a similar flavor boost.
As you can see we are big fans of garlic, so many cuisines would not be what they are today without it. Common Garlic is also a cheap, readily available, and simple-to-use seasoning, which means there is no reason not to use it to boost your everyday cooking, and elevate your special occasion cooking to ethereal standards. Forget ambrosia, Garlic is the real food of the Gods. Bon Appetit!
Published 11-28-2011
Get Garlicky!
Garlic has been gathered and cultivated for many many centuries, and has been used for both food, medicine, and sometimes poison, during that time. It is mentioned in many historical texts, notable Romans as Pliney the Elder and Galen of Pergamon expounded upon its virtues and recommended it for complaints of a respiratory and gastric nature. The ancient Chinese also recommended it for maintaining good health, and even in modern times has it been found to have properties worthy of further study.
Garlic has been shown to have considerable anti-bacterial, anti-fungal, and anti-viral properties. It also has been studied for its beneficial effects on ailments such as cancer, arteriosclerosis, high blood pressure and cholesterol. The scientific verdict is still out on whether or not it works, our view is it tastes good and it's certainly not going to hurt you to consume a couple heads a week in culinary applications if you choose to do so.
For all its good health benefits it does have a few effects to watch out for. Garlic thins the blood and in very large amounts may interfere with some blood-chemistry regulating medications such as Warfarin. Prolonged contact(more than 5 minutes) with the raw juice on the skin may cause something similar to a chemical burn, with the skin bubbling, or blistering. Also, if you cut yourself while chopping garlic flush the wound with water thoroughly for several minutes, raw garlic juice entering the blood-stream through the skin can cause blood-poisoning which extremely painful, and can in extreme cases, be life-threatening.
Now that we've got all the nasty warnings out of the way, it's time to move onto the fun part i.e. all the tasty things you can do with garlic.
When most people think of garlic what usually comes to mind is some sort of Italian pasta dish. This is not particularly accurate, the Italians do cook with garlic, but not nearly as much as you might think. If you are really a garlic-head try the cuisines of Southeast Asia, China, India, Korea, the Middle-East, and some areas of Africa. Those folks know how to use some garlic.
Garlic has multiple dimensions of flavor that can be coaxed from it and those depend on several things, how you cut it, how long and how hot you cook it, and of course, how much you use.
For the mildest, nuttiest, and sweetest garlic flavor: try roasting your garlic and using the resulting sticky golden brown paste to flavor roasted vegetables, incorporated into salad dressings, mixed with cooked whole grains, or smeared on sandwiches for a flavor-packed, low calorie alternative to mayonnaise.
For a sort of mild to medium flavor level: slice garlic cloves thinly and sweat them well, before building a soup, sauce, or stir-fry type of dish around them. Fairly low wet heat keeps the flavor mellow, 3 to 5 large cloves used in this fashion is usually quite sufficient for a pint of sauce, a quart or two of soup, and 6 cups of vegetables. If you use more than that you may end up with a rather unpleasant “greenish” bitterness to your dish. It's unpalatable, but it may not be quite what you had in mind.
For a fairly strong garlic flavor: chop your garlic finely, or crush it to a paste with either a garlic press or in a mortar and pestle. We prefer the mortar and pestle, they are easier to clean you can use them for more than just crushing garlic. Add garlic in this form to sautes, soups, sauces, and braises that you want a full noticeable garlicky flavor in. Be sure not to burn the garlic when you sweat it, nothing ruins a dish quicker than burnt garlic. The heat can be fairly high, just keep the exposure time short. Add the garlic to the pan, stir it, as soon as it starts to smell like garlic it is time to add the other ingredients.
For the strongest garlic flavor of all: crushed raw garlic is where it is at. Use this flavor sparingly. One small crushed clove in ½ cup of salad dressing, a couple crushed cloves added to potato salad, etc. We would avoid using raw garlic with raw cruciforous vegetables, broccoli, sprouts, cabbage, etc. These vegetables have a sulfurous component to them that can be “bite-y”, when that is combined with the pungency of raw garlic it can be most unpalatable.
One last thing that is quite nice to do with garlic is to add the whole cloves, you don't even need to peel them, to blanching or boiling water when you cook vegetables or potatoes for a really nice savory flavor. Add a few whole peeled cloves to a tray of roasting vegetables, or a pot of cooking grains for a similar flavor boost.
As you can see we are big fans of garlic, so many cuisines would not be what they are today without it. Common Garlic is also a cheap, readily available, and simple-to-use seasoning, which means there is no reason not to use it to boost your everyday cooking, and elevate your special occasion cooking to ethereal standards. Forget ambrosia, Garlic is the real food of the Gods. Bon Appetit!
Published 11-28-2011
_
Citrus Blast
It seems the thing we miss the most when the snow flies is, high quality fresh fruits. Obviously, it is still possible to purchase a variety of fruits during the off-season, but most of the time those items are not worth a quarter of the price paid for them. However, there is one type of fruits that are almost as good in the winter as they are in the summer; that type is; Citrus.
Citrus fruits are grown year round in equatorial regions of the world, southern states of the US, parts of California, Brazil and other parts of South America, Spain and the Mediterranean area of Europe, southern China, areas of Japan and Korea, all over India, and the less arid parts of the Middle-East and Africa. Botanically, citrus fruits are thought to have originated in the Southern China/Northern India area of the globe and were gradually spread into wider and wider cultivation.
Citrus trees were, and are, often hybridized and cross-pollinated and as a result of that there are quite a few types of commercially grown citrus available that weren't around a few hundred years ago. Common modern citrus fruits include:
When selecting citrus fruits be aware that unlike pears or peaches, once the fruit has been removed from its tree it will not continue to ripen, it will however start to degrade upon its removal from the parent tree. This means that you must select fruits that are as ripe as you can get because they are not going to improve by sitting on your counter.
You know fruits are ripe by how they smell and how heavy they are. Weigh citrus fruits in your hand; if they feel heavy for their size that means they are full of water(juice) if they are full of water, that means they haven't been off the tree for very long and will likely still contain most of their nutrition and flavor. Also, scrape the peel gently with the tip of your finger, if the air blooms with the scent of the fruit they are probably pretty fresh, and fresh usually equals good flavor. Also, mold the fruit in your hand and feel it to see if the rind is still tightly adhered to the fruit inside, or if the pulp is starting to withdraw from the rind. If it feels like the rind is too big for the pulp, the fruit is probably pretty old and not going to taste very good.
We like our citrus fruits on their own, or as an ingredient in fruit salads, to perk up green salads or slaws. We use the zest, juice, and sometimes flesh in ethnic-styled cooked dishes such as Latin, Moroccan, Spanish, Provencial-French, and Indian. Have a care with citrus zest, too much and your dish will be indescribably bitter. Also, be sure to avoid including white pith along with zest you use in your dishes, it is very bitter and will contribute nothing good to your dish.
We hope we have provided you with some useful ideas and information about citrus fruits and maybe introduced you to a few varieties that you were unaware of. Try them out and see what you think. Bon appetit!
Published 11-21-2011
Citrus Blast
It seems the thing we miss the most when the snow flies is, high quality fresh fruits. Obviously, it is still possible to purchase a variety of fruits during the off-season, but most of the time those items are not worth a quarter of the price paid for them. However, there is one type of fruits that are almost as good in the winter as they are in the summer; that type is; Citrus.
Citrus fruits are grown year round in equatorial regions of the world, southern states of the US, parts of California, Brazil and other parts of South America, Spain and the Mediterranean area of Europe, southern China, areas of Japan and Korea, all over India, and the less arid parts of the Middle-East and Africa. Botanically, citrus fruits are thought to have originated in the Southern China/Northern India area of the globe and were gradually spread into wider and wider cultivation.
Citrus trees were, and are, often hybridized and cross-pollinated and as a result of that there are quite a few types of commercially grown citrus available that weren't around a few hundred years ago. Common modern citrus fruits include:
- Oranges:
Sweet varieties such as 'Navel' or 'Valencia', and other Bitter
varieties such as the 'Seville' orange or the 'Bergamot' Orange.
- Lemons: Common
lemons, and also the hybridized Meyer Lemon which is slightly
sweeter with a slightly more pungent, less acidic zest and aroma.
- Limes:
Common green limes, and also tiny off-green key limes a very common in most markets. You may
occasionally see fresh knobbly kaffir limes, or small deep green
Persian limes in Indian or Middle-Eastern grocery stores if you live in an area with a large Indian or
Middle-Eastern population, particularly on the coast.
- Grapefruits:
Red, pink, and white-ish fleshed, the red and pink ones tend to be less bitter than the white ones.
- Kumquats: Small orange colored fruits with a very distinctive flavor. Eat them whole and spit out the seeds. They are delicious, if potent.
- Tangerines and
Clementines:
The fruits are differently shaped but the flavor is very similar to
a sort of sweeter, less acidic, orange with a very bitter white pith
and pungent zest.
- Pumelo:
A very large citrus fruit with a greenish-yellow rind and salmon
pink flesh; the flavor is a sort of cross between tangerine and
grapefruit.
- Blood Oranges:
They taste pretty much like normal oranges, though perhaps a bit
sweeter and more pungent, their deep ruby coloring is what makes them
very eye-catching.
- Yuzu:
A very pungent, somewhat bitter, Asian fruit this fruit is prized
more for its distinctively flavored juice and zest than for eating
whole. Whole fresh fruits are extremely rare in the US. The bottled
juice, preserved fruits, or flavored vinegar are more easily found
in larger Asian markets, or also ordered over the Internet.
When selecting citrus fruits be aware that unlike pears or peaches, once the fruit has been removed from its tree it will not continue to ripen, it will however start to degrade upon its removal from the parent tree. This means that you must select fruits that are as ripe as you can get because they are not going to improve by sitting on your counter.
You know fruits are ripe by how they smell and how heavy they are. Weigh citrus fruits in your hand; if they feel heavy for their size that means they are full of water(juice) if they are full of water, that means they haven't been off the tree for very long and will likely still contain most of their nutrition and flavor. Also, scrape the peel gently with the tip of your finger, if the air blooms with the scent of the fruit they are probably pretty fresh, and fresh usually equals good flavor. Also, mold the fruit in your hand and feel it to see if the rind is still tightly adhered to the fruit inside, or if the pulp is starting to withdraw from the rind. If it feels like the rind is too big for the pulp, the fruit is probably pretty old and not going to taste very good.
We like our citrus fruits on their own, or as an ingredient in fruit salads, to perk up green salads or slaws. We use the zest, juice, and sometimes flesh in ethnic-styled cooked dishes such as Latin, Moroccan, Spanish, Provencial-French, and Indian. Have a care with citrus zest, too much and your dish will be indescribably bitter. Also, be sure to avoid including white pith along with zest you use in your dishes, it is very bitter and will contribute nothing good to your dish.
We hope we have provided you with some useful ideas and information about citrus fruits and maybe introduced you to a few varieties that you were unaware of. Try them out and see what you think. Bon appetit!
Published 11-21-2011
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Plants from the Sea
The Value of Ocean Vegetables
In the United States people tend to view the only foods that the Oceans provide as being saltwater fish and assorted crustaceans. However this is untrue, the oceans also provide a glorious bounty of edible sea vegetables. Items such as Kombu, Hijiki, Wakame, and Nori, while not common in Western cuisines though they do put on an appearance on the tables of the British Isles, Norway, and Iceland, they make up an integral part of traditional Japanese cooking, and are also used under different names in Korean and Chinese cuisine.
The nice thing about sea vegetables is they are intrinsically high in nutrients and low in calories, provided they come from as clean a body of water as possible. It is a good idea to purchase sea vegetables that are certified organic as their growing environment, along with the harvested plants, are tested frequently for harmful pollutants.
Sea vegetables are good sources of calcium, magnesium, iron, and iodine along with being carriers of most other trace minerals, and depending upon the type and processing of the vegetable, a good source of high quality sodium.
There are several different types of sea vegetables that are widely available at health and specialty food stores, as well as Asian markets and each with their own flavor and use.
The most common types are Kombu, Wakame, and Nori.
Most people recognize Nori as being the thin green edible paper wrapped around their California rolls, and other offerings at Sushi restaurants. It is made from a type of farmed algae and is harvested and dried into thin blackish-green sheets. While Nori is typically used as a wrapper for other items, it can also be cut into strips and added to soups, salads, or noodle dishes.
Kombu is found in the form of a fairly thick semi-brittle sheet. It is commonly used in Japanese cuisine to create “Dashi” a form of stock, or cooking liquid, which is commonly used in items such as miso soup or hot-pots. Kombu must be cooked in liquid, or rehydrated in very hot water before eating. Kombu is a common ingredient in simmered vegetable dishes, is eaten as a form of sashimi, or rehydrated and then pickled either alone or with other vegetables which are then eaten as a condiment, or as a sort of very tangy version of a side salad.
Wakame is a very popular sea vegetable and is commonly used in both miso soup and different types of salads. It is sold dried or pickled, though dried is easier to find. Cut or break the dried wakame into small pieces before rehydrating as it expands considerably in water. Add it to traditional green salads, then dress them with an Asian inspired vinaigrette for something more interesting than your usual fare.
We hope that perhaps you will be inspired to seek out a little sea vegetable or two and give them a try. We find them a very interesting item to add to our diet on occasion. Experiment with them, read a Japanese or Korean cookbook and try out a few recipes to find out what types you like and how you like it. Bon Appetit!
[Note: If you have a thyroid condition and take medication for it, you may want to speak with your doctor before you consume sea vegetables in quantity. Their high iodine content may interfere with certain medications. Always better to be safe than sorry, we think.]
Published 11-14-2011
The Value of Ocean Vegetables
In the United States people tend to view the only foods that the Oceans provide as being saltwater fish and assorted crustaceans. However this is untrue, the oceans also provide a glorious bounty of edible sea vegetables. Items such as Kombu, Hijiki, Wakame, and Nori, while not common in Western cuisines though they do put on an appearance on the tables of the British Isles, Norway, and Iceland, they make up an integral part of traditional Japanese cooking, and are also used under different names in Korean and Chinese cuisine.
The nice thing about sea vegetables is they are intrinsically high in nutrients and low in calories, provided they come from as clean a body of water as possible. It is a good idea to purchase sea vegetables that are certified organic as their growing environment, along with the harvested plants, are tested frequently for harmful pollutants.
Sea vegetables are good sources of calcium, magnesium, iron, and iodine along with being carriers of most other trace minerals, and depending upon the type and processing of the vegetable, a good source of high quality sodium.
There are several different types of sea vegetables that are widely available at health and specialty food stores, as well as Asian markets and each with their own flavor and use.
The most common types are Kombu, Wakame, and Nori.
Most people recognize Nori as being the thin green edible paper wrapped around their California rolls, and other offerings at Sushi restaurants. It is made from a type of farmed algae and is harvested and dried into thin blackish-green sheets. While Nori is typically used as a wrapper for other items, it can also be cut into strips and added to soups, salads, or noodle dishes.
Kombu is found in the form of a fairly thick semi-brittle sheet. It is commonly used in Japanese cuisine to create “Dashi” a form of stock, or cooking liquid, which is commonly used in items such as miso soup or hot-pots. Kombu must be cooked in liquid, or rehydrated in very hot water before eating. Kombu is a common ingredient in simmered vegetable dishes, is eaten as a form of sashimi, or rehydrated and then pickled either alone or with other vegetables which are then eaten as a condiment, or as a sort of very tangy version of a side salad.
Wakame is a very popular sea vegetable and is commonly used in both miso soup and different types of salads. It is sold dried or pickled, though dried is easier to find. Cut or break the dried wakame into small pieces before rehydrating as it expands considerably in water. Add it to traditional green salads, then dress them with an Asian inspired vinaigrette for something more interesting than your usual fare.
We hope that perhaps you will be inspired to seek out a little sea vegetable or two and give them a try. We find them a very interesting item to add to our diet on occasion. Experiment with them, read a Japanese or Korean cookbook and try out a few recipes to find out what types you like and how you like it. Bon Appetit!
[Note: If you have a thyroid condition and take medication for it, you may want to speak with your doctor before you consume sea vegetables in quantity. Their high iodine content may interfere with certain medications. Always better to be safe than sorry, we think.]
Published 11-14-2011
The Art of Drying
A fun technique that is widely used by raw-food enthusiasts is dehydrating, however, it need not be just for the raw community. Dehydrating foods can be a interesting and fun experience for the vegetarian, vegan, or conventional cook as it can give you some flavors and textures that are not replicable by any other method, along with helping to preserve more nutrients in your food than you might otherwise consume.
Among the raw-food community dehydrated breads and crackers are popular, along with very reasonable facsimiles of traditional baked goods, such as raw cookies, bars, brownies, etc. There are some excellent books on the subject that will provide you with very practical recipes if you care to delve deeper into the subject after reading this. (Ani's Raw Food, by Ani Phyo is excellent)
We like dehydration at Green Bowl, we think it's a nice alternative to regular baking and considerably less muss-an-fuss. We like its savory and sweet applications, and the way that flavors are intensified during the drying process.
Here are some of the items we like to make
- Coconut-Date Bars
- Raw Fig Bars
- Dried Pineapple Pastries
- “Green” Bread
- Raw Sprouted Crackers
- Raw Fruit Tarts
- The more fat in the recipe the softer it will remain when it's finished drying.
- You don't have to base your recipes on grains. Any items with a fairly neutral flavor and a high fiber content will make a good base ingredient.
- Whatever the starting flavor is will get stronger as the items dries.
- If your mixture tastes good before you dry it, it will probably taste good when it's dried out.
- If you “over-bake” your items, simply mist them with water and seal them in an airtight container and place in a warm place for several hours, they should soften up nicely.
- Spread bread and cracker mixtures thinly and evenly. The thinner, the better, in a lot of cases.
Don't be afraid to experiement with your dehydrated mixtures, start with flavors you like and build on them from there. Things like flax seed meal, nut meals, and chia seeds will give your items a more pliable texture, while grain and bean flours will make them crisper. Fibrous plants like spinach, kale, and celery make excellent bases for "green bread", but be sure to combine them with some sort of sweet or acidic item such as dates, fruit pulp, vineager, or citrus juice to negate their bitterness. For sweets, start with dried or fresh fruits, use cocoa powder or carob for a little richness and depth of flavor. Flaked unsweetened coconut gives the fiber and the fat needed for great bars, and some kinds of cookies.
Dehydration is very much a matter of personal taste, be creative, experiment, and just try things, it's very difficult to make anything truly awful. Good luck, and Bon Appetit!
Published 11-07-2011
Eating Well During the Off-Season
It's that time of year again, the gardens have all been put to bed for the winter, the farmer's markets have sold their last produce for the year, and the produce pickings are starting to look a bit thinner than they did even six weeks ago. Those of us who eat a plant-based diet in places where the snow tends to fly rather vigorously are at a bit of a disadvantage. However there is no cause for alarm, there is still plenty to eat once you know what to look for.
Obviously, we still want the freshest, best tasting, most nutritious stuff we can get even though it's fifteen below outside and there isn't an edible green thing to be seen for three hundred plus miles. This means we must return to things that store well, and maintain most of their nutritional integrity during that storage period.
Those items are going to be all types of root vegetables, brussels sprouts, cabbages, winter squashes(butternut, acorn, pumpkins, etc), mushrooms, kale, collards, mustard greens, and hot-house/hydroponic lettuces, spinach, etc. We also have the options of dried beans, grains, soy products such as tofu, fermented vegetables, grains, and beans
Our fruit options are considerably more limited, but not nonexistent. Look for “new crop” apples, pears, fresh citrus; particularly oranges and grapefruits, bananas, and sometimes imported pineapples and grapes.
Other options for fresh produce include searching out local hot-house growers, setting up your own cold-frame, or indoor container garden, and joining a co-op.
Local commercial growers will not always sell to an individual, just because it's can be a big hassle to them and usually one person doesn't purchase enough volume for it to be worth it to the grower. However, some will, particularly if you take the time to cultivate the relationship. Also, if you can find some friends to go in with you, oftentimes the grower will sell to a group, sort of like setting up your own mini co-op.
Growing your own stuff is not difficult, but it does take some space and time resources to set up, and to keep going once it is set up. However, its dividends are quite well worth it if you can see your way clear to try it out. Start with indoor container gardening if you haven't much of a green thumb to get some practice. Micro-greens, sprouting, and window boxes with simple things like lettuces, greens, radishes, or perhaps some baby root vegetables; particularly those with edible greens, are all good choices to start with.
We hope to have given you some ideas for keeping your larder stocked, and your table supplied through the winter months. Check out your local extension office, or online for more detailed information on indoor vegetable gardening, and cold-framing. For local growers, check the farmer's market vendor lists, the yellow-pages, and online. Good luck, and Bon Appetit!
Published 10-31-2011
Getting' Saucy: Sauce Making for Vegans
The classical sauces of most cuisines are very obviously not vegan-friendly, as they contain either meat-based stocks, or large amounts of butter and other dairy products, etc. However, this is not to say that there is nothing left for the botanically inclined to perk up their dishes with.
Classical cuisines yield us a delightful array of coulis, reductions, glazes, and gastriques. Nouvoux cuisine expands on our repertoire with fluid-gels, non-dairy creams/cream sauces, purees, oils, foams/froths, and vegetable “paints”.
We would like to describe the techniques for the three types of sauces we use the most.
We hope you will be inspired to get in your kitchen and get saucy! There is so much out there, and it's not difficult. Experiment! Be creative! Try things! Bon Appetit!
Published 10-24-2011
The classical sauces of most cuisines are very obviously not vegan-friendly, as they contain either meat-based stocks, or large amounts of butter and other dairy products, etc. However, this is not to say that there is nothing left for the botanically inclined to perk up their dishes with.
Classical cuisines yield us a delightful array of coulis, reductions, glazes, and gastriques. Nouvoux cuisine expands on our repertoire with fluid-gels, non-dairy creams/cream sauces, purees, oils, foams/froths, and vegetable “paints”.
We would like to describe the techniques for the three types of sauces we use the most.
- Vegetable Purees/Coulis
This type of sauce is very simple to make and can be made with either vegetables or fruits. They can be made either savory or sweet and the technique does not vary too much. The difference between the two sauces is consistency. The puree will be considerably thicker than the coulis. It should be possible for the puree to be shaped and hold that shape. The coulis should flow easily, but not run like water.
Making purees is very easy, collect your fruits or vegetables(items that are not overly fibrous work best). Peel/core/seed them as necessary. Roast or boil them until they are quite soft. Place them in a high speed blender, add enough liquid(either water or a flavorful liquid such as wine, juice, beer, or a diluted vinegar, etc) to allow it to puree smoothly, but not enough to turn it to soup. Puree until smooth and creamy. Use either hot or cold, either in a very small amount to decorate your plates, or in a larger amount as part of the dish itself.
Coulis are made much the same way, except they can be made with more types of things and they are thinner in consistency. Blanch green vegetables such as spinach, or lettuce, along with a quantity of parsley, basil, cilantro, or chervil, and puree in the blender with a little cooked rice, or potato, and enough water to achieve consistency, and vinegar for flavor. Fruit coulis are typically just fruits that have been pureed, sweetened, and cooked gently with enough corn or arrowroot starch to produce a nice consistency. Fruit coulis are typically best made with berries or stone fruits.
- Reductions
These sauces are can be made as simple or as complex as you like, though the technique is always the same. You will start with some form of aromatics, such as ginger, shallots, garlic, fresh woody herbs, or any type of dried herbs or spices. Gently sweat your aromatics in a small amount of fat over low heat until they are very fragrant. For approximately ½ cup of sauce: add 2 cups of flavorful liquid(wine, mushroom, onion, or vegetable stock, fruit or vegetable juice, or a combination of any of the above.) Bring the liquid to a boil over medium-high heat, turn it down to simmer, and reduce it to ¼ of its original volume. While the flavor may be where you want it, the consistency may not. To thicken your sauce add a small amount of corn or arrowroot starch dissolved in cold water or any remaining flavorful liquid while stirring constantly to avoid lumps. Simmer gently until sauce thickens to the desired consistency.
- Non-Dairy Cream Sauces
The traditional cream sauce is one of the simplest sauces to make, and even the non-traditional version is not difficult by any means. We like to use silken tofu to create that delightful base of creaminess. We loosen the mixture with either soy milk for a neutral base, or with a wine, fruit, or vegetable juice reduction for both flavor and consistency. If you want it even creamier than the tofu makes it adding a small starchy potato, a small quantity of starchy rice, or adding a small amount of a rich ingredient such as a coconut product(oil, meat, milk), olive or nut oil, a lightly flavored nut butter such as almond or cashew will definitely give it that silky, creaminess.
To prepare the sauce, start with an aromatic ingredient, such as onion, shallots, garlic, herbs, etc. Sweat them gently over low heat in a small amount of fat. Add one package of silken tofu cut into pieces for a yield of about 3 cups of sauce. Add soy milk, or the flavorful liquid of your choice and bring to a boil, turn down to a simmer. Cook the mixture for 10 to 30 minutes until full flavor has been achieved. Place mixture in blender and puree until very smooth and creamy. If you are using the rice or potato method add those items when you add the tofu and you may need to add some extra liquid to make up for what the starches will absorb.
We hope you will be inspired to get in your kitchen and get saucy! There is so much out there, and it's not difficult. Experiment! Be creative! Try things! Bon Appetit!
Published 10-24-2011
Quinoa: Mother of Grains
Though relatively new on the food source scene in the United States, quinoa has been cultivated for thousands of years in South America, mainly in Peru, Ecuador, and Chile. The plant was highly esteemed by the Incas, and the Emperor himself would sow the first seeds of each year's new crop with “golden tools”.
Quinoa is botanically regarded as a “psuedocereal” rather than as a true grain since it is not a grass plant. However, it does look like, and is prepared as a grain. Nutritionally it is to be preferred over other grains such as wheat, oats, or rice because it contains all 21 amino acids making it a complete protein source, it is also an excellent source of fiber, iron, and magnesium.
Quinoa is wonderfully diverse in the methods it can be prepared. It can be soaked, sprouted, and eaten raw for a huge nutrient boost. It can be rinsed and cooked like rice, either on the stove or in a rice cooker. It is excellent in soups, stews, as the grain base for tagines, or flavored with herbs, spices, roasted garlic, or vinegar and used in casseroles, or even in place of rice in vegan sushi.
There is only one must-follow step when preparing quinoa. The plant that produces the seeds coats them in a very bitter coating of a mildly toxic substance called “saponins” rendering it unpalatable to local wildlife, and unpleasant to humans as well. There are two ways to remove this coating, the first method is the grains are rinsed several times and then soaked for 40 minutes to 2 hours, drained, rinsed, then prepared as desired. The other method is faster than soaking; flush the seeds in 10 to 12 times the volume of water while stirring vigorously. Repeat this step 2 to 3 times to be sure everything is well rinsed. Drain off the excess water and use as desired.
There are several types of quinoa available for purchase in you local grocery, the most common type is whole golden quinoa. It is the whole seed, if you purchase it in your bulk food section you will certainly need to rinse it well before using. If you purchase it packaged, look to see if it says “washed” or “pre-rinsed” anywhere, if so it is ready to use and you do not need to rinse or soak it before cooking. There is also a slightly different variety of whole quinoa that has a deep reddish brown color, it is used in exactly the same way as the golden variety. The third type is quinoa flakes, this is the whole quinoa seeds that have been steamed and flattened in a similar process to rolled oats. This type is meant to be served as a breakfast cereal, or as an addition to granola or similar recipe. It is also considerably more expensive than the whole grain. If you want to make a quinoa porridge you are better off doing it with the whole grain, in our opinion.
We hope that if you've never tried quinoa before you will pick some up and give it a try. It is an excellent flavor, and nutritional addition to anyone's pantry, we highly recommend it. Bon Appetit!
Published 10-17-2011
Though relatively new on the food source scene in the United States, quinoa has been cultivated for thousands of years in South America, mainly in Peru, Ecuador, and Chile. The plant was highly esteemed by the Incas, and the Emperor himself would sow the first seeds of each year's new crop with “golden tools”.
Quinoa is botanically regarded as a “psuedocereal” rather than as a true grain since it is not a grass plant. However, it does look like, and is prepared as a grain. Nutritionally it is to be preferred over other grains such as wheat, oats, or rice because it contains all 21 amino acids making it a complete protein source, it is also an excellent source of fiber, iron, and magnesium.
Quinoa is wonderfully diverse in the methods it can be prepared. It can be soaked, sprouted, and eaten raw for a huge nutrient boost. It can be rinsed and cooked like rice, either on the stove or in a rice cooker. It is excellent in soups, stews, as the grain base for tagines, or flavored with herbs, spices, roasted garlic, or vinegar and used in casseroles, or even in place of rice in vegan sushi.
There is only one must-follow step when preparing quinoa. The plant that produces the seeds coats them in a very bitter coating of a mildly toxic substance called “saponins” rendering it unpalatable to local wildlife, and unpleasant to humans as well. There are two ways to remove this coating, the first method is the grains are rinsed several times and then soaked for 40 minutes to 2 hours, drained, rinsed, then prepared as desired. The other method is faster than soaking; flush the seeds in 10 to 12 times the volume of water while stirring vigorously. Repeat this step 2 to 3 times to be sure everything is well rinsed. Drain off the excess water and use as desired.
There are several types of quinoa available for purchase in you local grocery, the most common type is whole golden quinoa. It is the whole seed, if you purchase it in your bulk food section you will certainly need to rinse it well before using. If you purchase it packaged, look to see if it says “washed” or “pre-rinsed” anywhere, if so it is ready to use and you do not need to rinse or soak it before cooking. There is also a slightly different variety of whole quinoa that has a deep reddish brown color, it is used in exactly the same way as the golden variety. The third type is quinoa flakes, this is the whole quinoa seeds that have been steamed and flattened in a similar process to rolled oats. This type is meant to be served as a breakfast cereal, or as an addition to granola or similar recipe. It is also considerably more expensive than the whole grain. If you want to make a quinoa porridge you are better off doing it with the whole grain, in our opinion.
We hope that if you've never tried quinoa before you will pick some up and give it a try. It is an excellent flavor, and nutritional addition to anyone's pantry, we highly recommend it. Bon Appetit!
Published 10-17-2011
Devoid of Dairy: Non-traditional Substitutes for Standard Dairy Products
A lot of people are put off the idea of adopting a vegan diet by the concept of having to give up all forms of dairy products. The American culture has been indoctrinated with the idea that you must consume X amount of milk, cheese, yogurt, etc or your bones will turn into sponges, your teeth will rot out of your head, and all sorts of other dire terrible things will happen to you. This is simply not so, dairy products are far from the only, or even the best source of calcium for human beings, and all nutritional arguments aside high-quality dairy products(I.e. Organically raised, no hormones, no preservatives, no no adulterations to the finished product.) are very expensive and to some extent difficult to source.
Over the evolution of the modern vegan/vegetarian diet techniques have been discovered and borrowed from other cultures to give us a wide variety of alternatives to conventional dairy products, including nut, legume, and grain-based “milks”, cultured nut “cheeses”, nut, seed, coconut, banana, and avocado “creams”, nut butters and assorted emulsions that can take the place of dairy butter.
None of the techniques to make the items described above are really all that difficult to learn, but some of them do take some messing around; along with a trial and error period to find out what best suits your taste and skill levels. However, there is one item that pretty much anyone can make, and this is home-made nut or soy milk. It doesn't take special equipment, or any great level of skill, just a high speed blender, some nuts or soybeans, water, a fine sieve, and you're ready to go.
Here's our basic recipe for an alternative milk, we hope you'll give it a try and save yourself some money, and also avoid a good dose of tricalcium phosphate, locust bean gum, carageen gum, xanthan gum, a few other random preservatives, binders, emulsifiers, along with sugar and maybe some fake flavorings. Those are all the things that you are ingesting in one quantity or another when you purchase a commercially prepared soy, grain, or nut milk.
Raw Nut Milk
(Soy Milk instructions in parenthesis)
- 1 cup Raw Nuts of Any Type (1 cup Raw Organic Soybeans)
- 4 cups Purified Water ( 4 cups Purified Water)
- 4 pitted Dates ( 4 pitted Dates)
- Soak nuts(soybeans) overnight, drain and rinse well.
- Place nuts(soybeans) in high-speed blender jar. Add dates and 4 cups water, puree until very smooth. (Prepare soymilk up to this point in the same manner. Now, strain soymilk through a fine mesh sieve into an appropriately sized pot. Bring to a boil, simmer 5 minutes. Turn off heat, allow to sit 10 minutes on burner, stirring occasionally. Cool milk and store in refrigerator.)
- Strain nut milk if desired to remove any grittiness of texture. Place in a glass jar and store in refrigerator. Will keep at least 4 days.
We hope you will give alternative milks a try, and also that you will be inspired to look into making some of the other traditional dairy alternatives that we described above. All of the non-cultured ones are quick and easy to make, and they taste great. Bon Appetit!
Published 10-10-2011
Micro-Greens and What to Do With Them
The first thing anyone who reads the title of this article might think is, “What the heck are micro-greens?” Micro-greens are exactly as the name suggests, the baby sprouts of greens or vegetables that we normally purchase in their mature state.
The reason why these plants are desirable in their tiny, most delicate form is they pack big flavor and bigger nutrition when consumed at their freshest. Micro-greens are rich in A, E, C, and B-complex vitamins, have higher mineral content, more fiber, and higher amounts of amino acids than their dormant seed counterparts. They also taste really nice.
We like all of those things. However, there are a couple of problems with micro-greens. The first problem is that they can be difficult to find, particularly at a high level of freshness, or even in an edible condition. The other problem is the price of said items in edible condition can be prohibitive to their purchase.
With those problems acknowledged, we like to grow our own a lot of the time. We would like to share with you a method we've found to be quite effective and a few ideas on what to do with the greens once you have some.
Lettuces, spinach, grain plants, peas, beans, and root vegetables are all good options for growing as micro-greens. However, it is very important to start with a very high quality seed. We recommend checking out your local co-op, non-chain organic food store, or checking out some online resources. ( www.sproutpeople.org ) Ideally, you want untreated, non-engineered, organically produced seeds. However, it's understandable to start off with some less expensive seeds while you're getting your eye in.
The other supplies you will require are few, cheap, and easy to come by. You will need:
Now that you have your micro-greens you are thinking, what in the world do I do with them? Here's a few suggestions for some of our favorite applications. Just remember, don't pick them until you are ready to eat them, and any dressings should be used sparingly and applied at the very last minute.
We hope to have provided a basic introduction to the world of micro-greens and that you will take a look for them at your local market, or take a stab at growing them yourself. It isn't difficult and the results are well worth it. Happy Growing!
Published 10-03-2011
The first thing anyone who reads the title of this article might think is, “What the heck are micro-greens?” Micro-greens are exactly as the name suggests, the baby sprouts of greens or vegetables that we normally purchase in their mature state.
The reason why these plants are desirable in their tiny, most delicate form is they pack big flavor and bigger nutrition when consumed at their freshest. Micro-greens are rich in A, E, C, and B-complex vitamins, have higher mineral content, more fiber, and higher amounts of amino acids than their dormant seed counterparts. They also taste really nice.
We like all of those things. However, there are a couple of problems with micro-greens. The first problem is that they can be difficult to find, particularly at a high level of freshness, or even in an edible condition. The other problem is the price of said items in edible condition can be prohibitive to their purchase.
With those problems acknowledged, we like to grow our own a lot of the time. We would like to share with you a method we've found to be quite effective and a few ideas on what to do with the greens once you have some.
Lettuces, spinach, grain plants, peas, beans, and root vegetables are all good options for growing as micro-greens. However, it is very important to start with a very high quality seed. We recommend checking out your local co-op, non-chain organic food store, or checking out some online resources. ( www.sproutpeople.org ) Ideally, you want untreated, non-engineered, organically produced seeds. However, it's understandable to start off with some less expensive seeds while you're getting your eye in.
The other supplies you will require are few, cheap, and easy to come by. You will need:
- Some sort of growth mat to hold water and provide the baby plants a place to attach their roots. Either mats produced specifically for this purpose, several of untreated burlap or cheesecloth also works well. In a pinch a piece of old terry cloth or flannel will do the trick too.
- A tray of some kind to put the growth mat on. (A non-rusting metal cookie sheet, a plastic plant flat, or similar.)
- A fairly powerful light source. (Large windows, a florescent shop light, or similar. Avoid halogen bulbs, they put out too much heat.)
- Purified Water (the seeds sprout and grow better when not in non-chlorinated water, but don't use distilled water that has no trace minerals and can actually leach nutrients out of the plants.)
- Soak or pre-sprout seeds according to any information that came with the seed.
- Cut your growing mats to size and wet them thoroughly. Place them on your tray.
- Sow your seeds on the mats liberally, but not super thick they do need a little air space.
- Place try in a warm, well-lit place and mist with water several times a day to keep moist. You should see sprouts 2 to 3 days after planting, and have actual micro-greens in 7 to 10 days depending on the type of plant. Slower growing varieties may take as long as 3 weeks.
Now that you have your micro-greens you are thinking, what in the world do I do with them? Here's a few suggestions for some of our favorite applications. Just remember, don't pick them until you are ready to eat them, and any dressings should be used sparingly and applied at the very last minute.
- Micro-Green Salads – Combine several varieties of micro-greens with some shaved complimentary vegetables and dress lightly with vinegar or citrus juice for a flavor packed salad.
- Wraps or Sandwiches - Filling with sliced avocado, tomatoes, cucumbers, shaved radishes, and liberal amounts of micro-greens. Throw in a few pickled onions for a surprise if you like.
- Fruity Micro-greens – Add mild or sweeter micro-greens to a fruit smoothie, or as a nice bitter or herbal compliment to a sweet or acidic fruit salad.
We hope to have provided a basic introduction to the world of micro-greens and that you will take a look for them at your local market, or take a stab at growing them yourself. It isn't difficult and the results are well worth it. Happy Growing!
Published 10-03-2011
Tea Time
Tea. A drink that has been consumed throughout the ages, it was discovered some 5000 years ago in ancient China. Legend says that the Emperor of China was boiling some water in his garden one day and a few leaves from a near by plant blew into the pot. Out of curiosity the Emperor sampled the brew and found it to his liking, thus tea was born.
There are a great many styles of tea grown and processed today, like wine much of the variety in flavor comes from where and how the tea bushes were grown, and how the leaves were handled during and after picking. The colors and flavors run the gamut from light, ethereal, slightly fruity tasting, pale yellow-green brews of White and Yellow teas from the mountains of China, to deep greenish-amber, copper , brown, and black-ish strongly tannic brews of Black, Pu-erh, and Assam teas from China and India. In between those two spectrums, you will find light to deep green, slightly smoky flavored whole leaf, pearled gunpowder, and powdered varieties of green teas from Japan and China, smooth and silkily tannic, amber brewing Darjeelings from India, or similarly flavored, and colored, oolongs from China.
With all these varieties to choose from there is certainly a tea for every taste. We like tea at Green Bowl, not only does it hold some sentimental value for us, but we also like the taste and the health benefits it can provide. However, we do think that like with cooking, to get the best of all worlds out of our cups we must first put in some quality ingredients.
If you are a tea drinker already you know what you like, and where to find it. If you are new to the world of tea here's a few ideas of things that are generally found very palatable by most people.
Not all teas are created equal when it comes to water temperature and brewing times. The more delicate white, yellow, and some green teas prefer slightly cooler water and shorter brewing times. Here are a few rules of thumb to help you along.
We hope that this short article will give you a few ideas on teas to try, and send you down to your local tea shop for a chat, and perhaps a few small purchases. We would also recommend you take a look online, one of our favorite tea websites is www.harney.com for Harney and Sons Company. Happy Drinking!
Published 09-26-2011
Tea. A drink that has been consumed throughout the ages, it was discovered some 5000 years ago in ancient China. Legend says that the Emperor of China was boiling some water in his garden one day and a few leaves from a near by plant blew into the pot. Out of curiosity the Emperor sampled the brew and found it to his liking, thus tea was born.
There are a great many styles of tea grown and processed today, like wine much of the variety in flavor comes from where and how the tea bushes were grown, and how the leaves were handled during and after picking. The colors and flavors run the gamut from light, ethereal, slightly fruity tasting, pale yellow-green brews of White and Yellow teas from the mountains of China, to deep greenish-amber, copper , brown, and black-ish strongly tannic brews of Black, Pu-erh, and Assam teas from China and India. In between those two spectrums, you will find light to deep green, slightly smoky flavored whole leaf, pearled gunpowder, and powdered varieties of green teas from Japan and China, smooth and silkily tannic, amber brewing Darjeelings from India, or similarly flavored, and colored, oolongs from China.
With all these varieties to choose from there is certainly a tea for every taste. We like tea at Green Bowl, not only does it hold some sentimental value for us, but we also like the taste and the health benefits it can provide. However, we do think that like with cooking, to get the best of all worlds out of our cups we must first put in some quality ingredients.
If you are a tea drinker already you know what you like, and where to find it. If you are new to the world of tea here's a few ideas of things that are generally found very palatable by most people.
- Sencha Green: This Japanese green tea is essentially the tea of the people in Japan. If you order green tea in Japan this is probably what you'll get. It's flavor is noticeable without being too strong, with a pleasing greenish-bitterness that is very agreeable. Because the tea is under demand, and very common, even very high-quality sencha teas are not expensive and can be purchased online, at quality tea shops, or some gourmet grocery stores.
- Darjeeling(first or second flush): Darjeeling teas come from the Darjeeling region of India and are superb any-time teas. They brew to a light to medium bodied amber colored liquid which is smooth and slightly tannic in flavor, but not harsh or unpleasant in any way. Its aroma is pure “tea” and is wonderful served for afternoon tea, an evening refresher, or a morning pick-me-up. The tea is fairly common though the first flushes can be expensive, good quality examples will likely not set you back more than 35 dollars a pound.
- Yunnan(black tea): From the Yunnan province of China this rich black tea provides that tannic smack to jump-start your day, or help you finish your afternoon. We find this tea very acceptable substitute for coffee particularly if brewed on the stronger side. Some people like this sort of tea with milk or sugar, but we feel that the point of buying high-quality tea is that it is meant to be drunk unadulterated. Yunnan tea is not typically overly expensive, approximately 15 to 35 dollars a pound depending on what you get and who you get it from.
Finally a few helpful hints to get you started brewing the perfect cup of tea.
Not all teas are created equal when it comes to water temperature and brewing times. The more delicate white, yellow, and some green teas prefer slightly cooler water and shorter brewing times. Here are a few rules of thumb to help you along.
- White and Yellow Tea: 180 degree water steeped for 3 to 8 minutes depending upon your taste preference.
- Green Tea: 180 degree water steeped for 1 to 3 minutes depending upon your taste preference.
- Oolong Tea: 200 degree water steeped for 1 to 5 minutes depending upon your taste preference.
- Black Tea: 212 degree water steeped for 5 minutes
- Herbal Tea: 212 degree water steeped for 5 minutes
We hope that this short article will give you a few ideas on teas to try, and send you down to your local tea shop for a chat, and perhaps a few small purchases. We would also recommend you take a look online, one of our favorite tea websites is www.harney.com for Harney and Sons Company. Happy Drinking!
Published 09-26-2011
Slow Food
In the Mid-1980's a movement began in Italy to preserve that country's, and the world's food culture. It was a rebellion against the fast food franchises, prepackaged, processed foods, a rallying cry to return to whole, simple, fresh foods. It also developed into an effort to create regional seed banks to preserve local ingredients grown by local farmers and producers, that movement was dubbed Slow Food.
Gradually in the early 1990's the idea of slow food began to spread in the United States with some of its early endorsers being people like Chefand author Alice Waters(Chez Panisse), and author Michael Pollen( The Omnivore's Dilemma).
We love slow food at Green Bowl, both the idea and the reality. The purpose of slow food is to provide high-quality nutrients, knock-your-socks-off flavor, a sense of community and a convivial social atmosphere as we gather together to enjoy the harvest's bounty. It does do all that, however a cynical person might ask “what's the catch?”.
The catch is it requires more thought and effort to prepare a delicious home-made meal with friends and family than it does to stop through the drive-through on the way home. It takes more individual replenish-able resources to cook, eat, and live that way than it does to rely on corporate food sources.
The other reason we like slow food is that we think the infrastructure of local individual growers and producers is stronger, healthier, and more self-supporting than a food chain made up of conglomerates who's only concern is the bottom-line, not the nutrition of the food they are supplying the public, not any ecological damage their production processes might cause, not the use of humane practices when raising and slaughtering animals, their only concern money. We don't think that's right. Keeping ourselves healthy and being good stewards of our environment is much more important than making piles of cash.
If you are interested in learning more about Slow Food, their mission and their projects, we would recommend you checking out their website at www.slowfoodusa.org
Some of the things we do to Slow our Food down
- Shopping at your local farmer's market.
- Growing your own produce, even if it's just a window box full of salad greens.
- Cook with your friends and family. If your schedule and living arrangements permit, have a weekly or monthly dinner party, definitely doesn't have to be anything fancy, just some people getting together, cooking, laughing, and eating; it's that simple.
- Start a compost bin. [Anyone who eats a plant-based diet has sufficient vegetable scraps to start a small compost pile, and if you have even a small yard so much the better. ]
- Buy Organic as much as possible.
Published 09-19-2011
Child's Play: Food For Healthy Kids
A topic we feel very strongly about at Green Bowl is proper nutrition for children. What and how you feed your child during their first 5 years of life is going to be the cornerstone for their eating habits/impulses throughout the rest of their life. It is your opportunity as a parent to mold their attitudes towards food, exercise, health, and their own bodies. Take advantage of that time window, much better to do it now than fight an uphill battle when they are older, or if a serious nutritional problem arises.
A lot of people worry about feeding their child a plant-based diet. They worry that the child will not consume enough calcium or protein for proper musculo-skeletal growth, that they will be underweight, sickly, starving, etc.
We are of the opinion, reached through our own experience and research, that in fact there is very little you could do better for your child's current and future health than to feed them a plant-based diet.
The conventional child's diet is loaded with unnecessary empty calories in the form of fat(mostly from dairy products and frying oils), refined sugar and flour, a lot of meat, mostly processed with large amounts of salt, nitrites/nitrates, and assorted fillers. This diet also contains very little fiber, whole grains, legumes, fresh fruit or vegetables. As with an adult, this “conventional” diet places an enormous strain on the child's digestive system breaking down and extracting the useful nutrients from the highly complex molecules it is being fed with, and excreting all the by-products and unusable compounds.
Fat, refined carbohydrates, dairy products, and meat products contain loads of calories, and children do need a fair amount of those, but those items also contain very little actual nutrition which is more necessary to a growing mind and body than an unending supply of highly refined and processed calories.
In our opinion children(and adults) should eat the following items (listed in order of importance) for at least 75 percent of their diet and preferably more like 85 to 90 percent.
Mainly we have talked about feeding very young children who, when hungry, will generally eat what is placed in front of them without a lot of fuss or coaxing. Older children can be a bit more a challenge, particularly if they are not used to eating the sort of things we are suggesting.
In our experience some of the best ways to avoid meal time whining, squabbling, and general fuss is to get the older kids involved with the shopping, preparation, and tasting. Explain to them why you are providing the foods that you are, why you don't want them to eat all the fat and refined carbohydrates, and not just a “because I said so” explanation either. Try to get them to try things, but don't make a huge deal about it if they drag their feet a little bit.
Another thing that can really help is, find someone outside of the close family circle that your kids look up to. Ask that person to dinner to try your new style of cooking, if they see that person eating health-promoting foods the kids will likely be more inclined to try it too. There is nothing wrong with enlisting the help of a family friend, older cousin, baby-sitter, tutor, etc that your children come into contact with and have respect for to further your cause.
We really hope that you get some ideas on how to promote better eating for your entire family. Plant-based diets are good for all ages, not just adults. Please take some time to talk to your kids about what they eat and how they eat, not only is it for their own good, but make it fun. Who knows, you may have a budding culinary professional on your hands before you know it.
Published 09-12-2011
A topic we feel very strongly about at Green Bowl is proper nutrition for children. What and how you feed your child during their first 5 years of life is going to be the cornerstone for their eating habits/impulses throughout the rest of their life. It is your opportunity as a parent to mold their attitudes towards food, exercise, health, and their own bodies. Take advantage of that time window, much better to do it now than fight an uphill battle when they are older, or if a serious nutritional problem arises.
A lot of people worry about feeding their child a plant-based diet. They worry that the child will not consume enough calcium or protein for proper musculo-skeletal growth, that they will be underweight, sickly, starving, etc.
We are of the opinion, reached through our own experience and research, that in fact there is very little you could do better for your child's current and future health than to feed them a plant-based diet.
The conventional child's diet is loaded with unnecessary empty calories in the form of fat(mostly from dairy products and frying oils), refined sugar and flour, a lot of meat, mostly processed with large amounts of salt, nitrites/nitrates, and assorted fillers. This diet also contains very little fiber, whole grains, legumes, fresh fruit or vegetables. As with an adult, this “conventional” diet places an enormous strain on the child's digestive system breaking down and extracting the useful nutrients from the highly complex molecules it is being fed with, and excreting all the by-products and unusable compounds.
Fat, refined carbohydrates, dairy products, and meat products contain loads of calories, and children do need a fair amount of those, but those items also contain very little actual nutrition which is more necessary to a growing mind and body than an unending supply of highly refined and processed calories.
In our opinion children(and adults) should eat the following items (listed in order of importance) for at least 75 percent of their diet and preferably more like 85 to 90 percent.
- Fresh Vegetables (raw and cooked)
- Fresh Fruits
- Whole Grains (raw and cooked)
- Legumes (cooked and sprouted)
- Nuts and Seeds
- Dried Fruits
- Soy and Protein Products (tofu, edamame, seitan, tempeh, etc)
Mainly we have talked about feeding very young children who, when hungry, will generally eat what is placed in front of them without a lot of fuss or coaxing. Older children can be a bit more a challenge, particularly if they are not used to eating the sort of things we are suggesting.
In our experience some of the best ways to avoid meal time whining, squabbling, and general fuss is to get the older kids involved with the shopping, preparation, and tasting. Explain to them why you are providing the foods that you are, why you don't want them to eat all the fat and refined carbohydrates, and not just a “because I said so” explanation either. Try to get them to try things, but don't make a huge deal about it if they drag their feet a little bit.
Another thing that can really help is, find someone outside of the close family circle that your kids look up to. Ask that person to dinner to try your new style of cooking, if they see that person eating health-promoting foods the kids will likely be more inclined to try it too. There is nothing wrong with enlisting the help of a family friend, older cousin, baby-sitter, tutor, etc that your children come into contact with and have respect for to further your cause.
We really hope that you get some ideas on how to promote better eating for your entire family. Plant-based diets are good for all ages, not just adults. Please take some time to talk to your kids about what they eat and how they eat, not only is it for their own good, but make it fun. Who knows, you may have a budding culinary professional on your hands before you know it.
Published 09-12-2011
Fat Facts
Part II
Last week we went over the various types of edible fats from Trans-fatty acids to saturated, mono and poly-unsaturated. In our second installment, we'd like to talk about a subset of fats known as “Omega” fats, what they are and what they do. We'd also like to talk about some of the roles that fats play once they are ingested into our bodies, how much fat is necessary to the body, and also what effects carrying around extra fatty tissue actually has on the human body.
Since we left off at the Mono and Poly-Unsaturated fats, we'll dive right in with a basic chemical definition of Omega fats. Omega-three fatty acids are unsaturated fatty acids that have a double carbon bond in the third bond on the methyl end of the fatty acid chain. These fatty acids are regarded as essential nutrients because the human body requires them to function and we cannot synthesize them on our own from any other compounds. These fatty acids have been the source of considerable study regarding cardiovascular health and neurological health. There has also been some study regarding inflammatory conditions, vascular and arterial health, cancer and immune health.
Omega-six fatty acids are fatty acids that have a double carbon bond at the sixth bond of the opposite end of the carboxyl group. These fatty acids are converted to assorted active molecules that bond with cell receptors all throughout the body. Omega-six fatty acids while necessary for functions throughout the body also may cause some problems when found in an excessive ratio to the omega-three fatty acid. The optimum ratio is considered to be 4 to 1 omega-six to omega-three, unfortunately the Western diet is highly saturated with sources of omega-six fatty acids, red meat, canola oil, soybean oil, etc and tends to be anywhere from 6 to 1 on average to as high as 30 to 1.
The proliferation of omega-six fatty acids has been associated with higher risks and occurrences of cardiac problems, thrombotic stroke, inflammatory conditions, mood disorders, obesity and cancer. This is not to say you shouldn't consume any of this fatty acid, because your body does require some intake but it appears to be best to keep the amount as balanced with your omega-three intake as possible.
Fats play a series of very important roles in our bodies. They are required for maintaining healthy skin, nails, hair, and are essential for healthy cell and neurological function. Our vital organs are cushioned from shocks and impacts by visceral and subcutaneous fatty tissue, that tissue also helps to maintain body temperature. Fat also serves as a storage/holding place for toxins that accumulate in the body until those toxins can be excreted out by the liver, kidneys, etc, and also as a energy storage method by the body for times when it does not have access to outside fuel sources.
However, there is definitely such a thing as too much of a good thing. While we must carry around some fatty tissue, having too much can lead to all sorts of problems ranging from high blood pressure due to the incredibly large amounts of blood vessels and capillaries (4 linear miles of venous structure per pound of tissue) required to maintain the tissue itself which increases the risk of cardiac problems or failure, to strokes, blood clots, diabetes, cancer, circulatory and pulmonary problems.
We, personally, believe that due to the strain excess fatty tissue places on the cardiovascular system it is desirable to have anywhere from 12 to 18 percent of your body made up from fatty tissue, but not much more than that without extenuating circumstances(pregnancy, chemical toxicity, etc). We also believe that persons who have and are maintaining more than 20 percent of their body composed of fatty tissue should consume less than 8 percent of their total daily calories from fat, and none of that 8 or less percent fat should come from a saturated fat source. The reasoning being, if you have plenty of fatty acid stored, you have no need to consume large amounts of "fresh" ones.
We hope that you found our little series on fat helpful, healthful, and enlightening to the ways of lipids. We would encourage you to analyze your diet and your body and see what adjustments, if any, you need to make to improve your over-all health and well-being, or to improve the quality of the diet you enjoy.
Published 09-05-2011
Part II
Last week we went over the various types of edible fats from Trans-fatty acids to saturated, mono and poly-unsaturated. In our second installment, we'd like to talk about a subset of fats known as “Omega” fats, what they are and what they do. We'd also like to talk about some of the roles that fats play once they are ingested into our bodies, how much fat is necessary to the body, and also what effects carrying around extra fatty tissue actually has on the human body.
Since we left off at the Mono and Poly-Unsaturated fats, we'll dive right in with a basic chemical definition of Omega fats. Omega-three fatty acids are unsaturated fatty acids that have a double carbon bond in the third bond on the methyl end of the fatty acid chain. These fatty acids are regarded as essential nutrients because the human body requires them to function and we cannot synthesize them on our own from any other compounds. These fatty acids have been the source of considerable study regarding cardiovascular health and neurological health. There has also been some study regarding inflammatory conditions, vascular and arterial health, cancer and immune health.
Omega-six fatty acids are fatty acids that have a double carbon bond at the sixth bond of the opposite end of the carboxyl group. These fatty acids are converted to assorted active molecules that bond with cell receptors all throughout the body. Omega-six fatty acids while necessary for functions throughout the body also may cause some problems when found in an excessive ratio to the omega-three fatty acid. The optimum ratio is considered to be 4 to 1 omega-six to omega-three, unfortunately the Western diet is highly saturated with sources of omega-six fatty acids, red meat, canola oil, soybean oil, etc and tends to be anywhere from 6 to 1 on average to as high as 30 to 1.
The proliferation of omega-six fatty acids has been associated with higher risks and occurrences of cardiac problems, thrombotic stroke, inflammatory conditions, mood disorders, obesity and cancer. This is not to say you shouldn't consume any of this fatty acid, because your body does require some intake but it appears to be best to keep the amount as balanced with your omega-three intake as possible.
Fats play a series of very important roles in our bodies. They are required for maintaining healthy skin, nails, hair, and are essential for healthy cell and neurological function. Our vital organs are cushioned from shocks and impacts by visceral and subcutaneous fatty tissue, that tissue also helps to maintain body temperature. Fat also serves as a storage/holding place for toxins that accumulate in the body until those toxins can be excreted out by the liver, kidneys, etc, and also as a energy storage method by the body for times when it does not have access to outside fuel sources.
However, there is definitely such a thing as too much of a good thing. While we must carry around some fatty tissue, having too much can lead to all sorts of problems ranging from high blood pressure due to the incredibly large amounts of blood vessels and capillaries (4 linear miles of venous structure per pound of tissue) required to maintain the tissue itself which increases the risk of cardiac problems or failure, to strokes, blood clots, diabetes, cancer, circulatory and pulmonary problems.
We, personally, believe that due to the strain excess fatty tissue places on the cardiovascular system it is desirable to have anywhere from 12 to 18 percent of your body made up from fatty tissue, but not much more than that without extenuating circumstances(pregnancy, chemical toxicity, etc). We also believe that persons who have and are maintaining more than 20 percent of their body composed of fatty tissue should consume less than 8 percent of their total daily calories from fat, and none of that 8 or less percent fat should come from a saturated fat source. The reasoning being, if you have plenty of fatty acid stored, you have no need to consume large amounts of "fresh" ones.
We hope that you found our little series on fat helpful, healthful, and enlightening to the ways of lipids. We would encourage you to analyze your diet and your body and see what adjustments, if any, you need to make to improve your over-all health and well-being, or to improve the quality of the diet you enjoy.
Published 09-05-2011
Fat Facts
Part I
There are a lot of different kinds of fats out there and a lot of different information concerning them. Some of those fats have some very bad side-effects of consumption, and some of them are necessary to maintaining proper bodily function. In the first part of our two-part series on Fat, we would like to talk about a few of the types of fats in the food chain, their good and bad points, and some of their effects on the human body. In the second part, we will cover the basics of the Omega fat subset, why fat is necessary to the body, some of the roles it performs, “how much” fat is needed, and also how the amount of fatty tissue a human body is carrying affects the amount of dietary fat they need to consume.
It is certainly true that certain types of fats that are widely consumed are scientifically proven to be bad for you. Trans-Fatty Acids that are present in huge amounts in partially and fully-hydrogenated fats, sold under the names of “Crisco”, “margarine”, and “vegetable shortening”, and incorporated into myriad processed foods for starters. These fats are intrinsically bad for you to consume because they contain no nutritional value whatsoever, are heavily laden with calories, and are completely un-processable for excretion by the human body which contributes to arterial plaque, poor circulation, dangerously high blood pressure, cholesterol and triglyceride levels which in turn elevate one's risk for cardiac problems(heart attack, heart disease, angina), stroke, and embolism. We would advise you to cease any and all consumption of this type of fat immediately.
Saturated fats in large amounts can cause similar problems as trans-fat intake though they are processable by the body therefore it will take longer and may manifest in a slightly different way. Saturated fats are solid, semi-stable fats, mainly present in large amounts in animal products, I.e. meat and dairy products, though they are also present in large amounts in coconut meat, milk, and oil, red palm and palm kernel oil, dark chocolate, and some types of nuts such as brazil and macadamias.
Certain sources state that it is perfectly fine to consume lean cuts of white meat and low-fat dairy products with no ill effects as the amount of saturated fat they contain is negligible, however we think that the caloric density verses nutritional content of those items, along with some of the additives they contain make them as undesirable for consumption as their red blooded, full-fat counterparts and in some cases worse.
Next, we come to Mono and Poly-unsaturated fats. These are common in liquid fats, and some animal fat sources like chicken skin. Mono and Poly-unsaturated fats are typically more healthful than their saturated kin. As the human body does require a certain amount of fat consumption to keep itself running properly we would recommend mono and poly-unsaturated fats to the be the source of choice as they do very little, to no, collateral damage upon consumption. Good sources of these fats are whole nuts, nut meals, butters, and oils, olives and olive oil, avocados, flax seed meal and oil. However, even if it is a more processable fat, too much of it is still going to have detritus effects on the over-all health of the body.
Join us next week for the second installment.
Published 08-29-2011
Part I
There are a lot of different kinds of fats out there and a lot of different information concerning them. Some of those fats have some very bad side-effects of consumption, and some of them are necessary to maintaining proper bodily function. In the first part of our two-part series on Fat, we would like to talk about a few of the types of fats in the food chain, their good and bad points, and some of their effects on the human body. In the second part, we will cover the basics of the Omega fat subset, why fat is necessary to the body, some of the roles it performs, “how much” fat is needed, and also how the amount of fatty tissue a human body is carrying affects the amount of dietary fat they need to consume.
It is certainly true that certain types of fats that are widely consumed are scientifically proven to be bad for you. Trans-Fatty Acids that are present in huge amounts in partially and fully-hydrogenated fats, sold under the names of “Crisco”, “margarine”, and “vegetable shortening”, and incorporated into myriad processed foods for starters. These fats are intrinsically bad for you to consume because they contain no nutritional value whatsoever, are heavily laden with calories, and are completely un-processable for excretion by the human body which contributes to arterial plaque, poor circulation, dangerously high blood pressure, cholesterol and triglyceride levels which in turn elevate one's risk for cardiac problems(heart attack, heart disease, angina), stroke, and embolism. We would advise you to cease any and all consumption of this type of fat immediately.
Saturated fats in large amounts can cause similar problems as trans-fat intake though they are processable by the body therefore it will take longer and may manifest in a slightly different way. Saturated fats are solid, semi-stable fats, mainly present in large amounts in animal products, I.e. meat and dairy products, though they are also present in large amounts in coconut meat, milk, and oil, red palm and palm kernel oil, dark chocolate, and some types of nuts such as brazil and macadamias.
Certain sources state that it is perfectly fine to consume lean cuts of white meat and low-fat dairy products with no ill effects as the amount of saturated fat they contain is negligible, however we think that the caloric density verses nutritional content of those items, along with some of the additives they contain make them as undesirable for consumption as their red blooded, full-fat counterparts and in some cases worse.
Next, we come to Mono and Poly-unsaturated fats. These are common in liquid fats, and some animal fat sources like chicken skin. Mono and Poly-unsaturated fats are typically more healthful than their saturated kin. As the human body does require a certain amount of fat consumption to keep itself running properly we would recommend mono and poly-unsaturated fats to the be the source of choice as they do very little, to no, collateral damage upon consumption. Good sources of these fats are whole nuts, nut meals, butters, and oils, olives and olive oil, avocados, flax seed meal and oil. However, even if it is a more processable fat, too much of it is still going to have detritus effects on the over-all health of the body.
Join us next week for the second installment.
Published 08-29-2011
Our Favorite Fruits Series
Part V
Apples
Seldom has a fruit or a vegetable gained more notoriety throughout history and mythology as the common Apple. From Adam and Eve, to the Golden Apples of Idun in the Norse mythology, or Atlas's mythic tree from the Greek Pantheon, the Apple's flavor has certainly made its mark on the imaginations of men and women through the ages.
Why should it not? The crisp texture of the flesh, combined with the slightly tough/tender skin, the sweet-tart aroma, its complex flavor of sweet, sour, and faintly bitter juice that explodes in your mouth on the first brilliant crunchy bite makes for an intoxicating combination.
The apple tree is botanically related to the rose-bush and is believed to have originated on the Asian continent. Currently the most common apple varieties to be found in local markets in the United States are,
- Red Delicious
- Golden Delicious
- Granny Smith
- Gala
- Pink Lady
- Fuji
- Macintosh
- Jonathan
- Jonagold
- Empire
- Red Rome or Rome Beauty
- Crispin.
Nutritionally speaking one apple is very much like another in most areas, even though their flavors may be drastically different. Apples are high in fiber, contain decent amounts of anti-oxidants, Vitamin C, Calcium, and a dab of Potassium and B Vitamins. They also contain large amounts of fruit pectin which when consumed from a fresh source(not a cooked source, such as jam, or a jellied product ) can help to improve the elasticity of one's skin and improve complexion in both adolescents and adults.
Because there are so many varieties to choose from it can be difficult to know which one will be the best for your application. We eat most of our apples raw, and we prefer a sweet-tart apple with crisp flesh and a good amount of juice. Some of our favorite varieties include Gala, Fuji, and Pink Lady. We also like to look for local varieties both in the supermarket and the farmer's market. We have found some real winners that way, and as every area has its own cultivars going local will always be a little taste adventure.
However, just because we eat most of our apples raw, that doesn't mean that we eat all of them that way. In the late fall, and through the winter we enjoy making (and eating) stewed apples, home-made apple butter, and roasted apples either sweet or savory. For those types of dishes we prefer what is known as either “tart” or “sour” apples. Our favorite varieties are the readily available Granny Smith, the much less available Northern Spy, Rome Beauty, and if there's nothing else to be had Jonathan.
When preparing apples, washing and eating is pretty much the best way to go in our opinion. However they make wonderful additions shredded into slaws, shaved or sliced into green salads, cooked in with a bitter root vegetable and pureed into a delicious soup, roasted or sauteed with root or green vegetables for a touch of sweet and sour.
Apple season is coming upon us. US Apples will be at their peak for the next 2 to 4 months, go get yourself some.
Bon Appetit!
Published 08-15-2011
Our Favorite Fruits Series
Part IV
Mangoes
So far our favorite fruits have been fairly provincial in selection, things we grew up with or flavors we've always been fond of but have come to appreciate even more as our palates improved. However, being from the mid-western United States means that there is very little likelihood we would have had much native exposure to the exotic Mango.
Mangoes were originally cultivated in ancient India and spread from there into surrounding lands with similar climates, such as Pakistan, Thailand, China, Bangladesh, and historic Persia. With the advent of colonization in South America, mango cultivars were brought along and planted in Brazil, Mexico, and various islands of the Caribbean and South Pacific such as Haiti, the Bahamas, and Hawaii.
The mango also has numerous nutritional benefits, along with its sublime flavor, to recommend itself. The fruits are rich in vitamins A, C, and E along with some vitamin K and a decent amount and variety of B vitamins. The fruits are also a very good source of dietary fiber. Some people also believe that the enzymes that exist in the fruit's pulp and skin are beneficial for aiding digestion and cleasing the system of toxins.
When selecting mangoes in the United States there are generally two varieties on sale to choose from, large reddish green specimens sometimes called “Haitian” variety or other smaller, deep yellow-orange fruits known as Champagne mangoes. We prefer Champagne mangoes for their rich texture and more complex flavor.
To select ripe mangoes: purchase fruits that emit a sweet, somewhat pungent fragrance. The flesh should give slightly under pressure, but should not be squishy. Avoid any fruits with bruising, browning, shriveling around the stem attachment point, or white powdery flecks, or black speckling indicating mold or fungus.
Green(unripe) mangoes are also edible and can be turned into some very tasty dishes in a Thai, Indian, or Indonesian style. Look for fruits that are firm to the point of hard. The fruits will have a rather sharp, strong, odor similar to the ripe fruit, but much more acidic. Again, avoid any fruits with bruising, white powdery flecks, or black mildew specks on the skin.
The best part of mangoes is, of course, eating them. They are not the most obliging of fruits to consume owing to their enormous flat seed in the middle of the fruit. The best way we have found to prepare them for eating either raw, or cooked, is to first peel them with a vegetable peeler.(a Y peeler seems to be the best if you have one.) Then cut a small slice from one of the narrow sides, place the flat, cut edge on the cutting board so the fruit does not slide around. Slice the fruit from the seed on first one side then other. Lay the fruit flat and trim the seed of any remaining edible flesh. You'll never be able to get all the flesh off the seed with a knife, but if you have any children running around give them the seeds and let them chew off the last of it for a snack.
We like to eat mangoes by themselves and unadorned, however we also love them chopped and mixed into fresh pico de gaillo, or added to black beans with chopped red peppers, onions, lime juice, and cumin for a dandy cold luncheon dish. The green fruits can be peeled and shredded, mixed with some sliced onions and cucumber, dress the salad in lime juice, minced chile, and ginger for a wonderful South Asian salad. Add chopped ripe or green mangoes to curries for either sweetness or sourness, they will also help to thicken a curry that is too loose or runny. Cook ripe mangoes with dried apricots and a dab of honey for a thick, sweet, fruit butter which is wonderful on toast or mixed into porridge. For dessert, puree very ripe mangoes with a little water and soy milk then freeze in an ice cream maker for a delightful summer dessert.
We hope that if you've never had a mango, or never had one that you liked you'll be inspired to pick one or two up next time you're down to your local market. Try them a few different ways, savory and sweet and see what you think. They taste good, are good for you, and can serve as a welcome addition to add some variety to your normal fruit palate. Bon appetit!
Published 08-08-2011
Part IV
Mangoes
So far our favorite fruits have been fairly provincial in selection, things we grew up with or flavors we've always been fond of but have come to appreciate even more as our palates improved. However, being from the mid-western United States means that there is very little likelihood we would have had much native exposure to the exotic Mango.
Mangoes were originally cultivated in ancient India and spread from there into surrounding lands with similar climates, such as Pakistan, Thailand, China, Bangladesh, and historic Persia. With the advent of colonization in South America, mango cultivars were brought along and planted in Brazil, Mexico, and various islands of the Caribbean and South Pacific such as Haiti, the Bahamas, and Hawaii.
The mango also has numerous nutritional benefits, along with its sublime flavor, to recommend itself. The fruits are rich in vitamins A, C, and E along with some vitamin K and a decent amount and variety of B vitamins. The fruits are also a very good source of dietary fiber. Some people also believe that the enzymes that exist in the fruit's pulp and skin are beneficial for aiding digestion and cleasing the system of toxins.
When selecting mangoes in the United States there are generally two varieties on sale to choose from, large reddish green specimens sometimes called “Haitian” variety or other smaller, deep yellow-orange fruits known as Champagne mangoes. We prefer Champagne mangoes for their rich texture and more complex flavor.
To select ripe mangoes: purchase fruits that emit a sweet, somewhat pungent fragrance. The flesh should give slightly under pressure, but should not be squishy. Avoid any fruits with bruising, browning, shriveling around the stem attachment point, or white powdery flecks, or black speckling indicating mold or fungus.
Green(unripe) mangoes are also edible and can be turned into some very tasty dishes in a Thai, Indian, or Indonesian style. Look for fruits that are firm to the point of hard. The fruits will have a rather sharp, strong, odor similar to the ripe fruit, but much more acidic. Again, avoid any fruits with bruising, white powdery flecks, or black mildew specks on the skin.
The best part of mangoes is, of course, eating them. They are not the most obliging of fruits to consume owing to their enormous flat seed in the middle of the fruit. The best way we have found to prepare them for eating either raw, or cooked, is to first peel them with a vegetable peeler.(a Y peeler seems to be the best if you have one.) Then cut a small slice from one of the narrow sides, place the flat, cut edge on the cutting board so the fruit does not slide around. Slice the fruit from the seed on first one side then other. Lay the fruit flat and trim the seed of any remaining edible flesh. You'll never be able to get all the flesh off the seed with a knife, but if you have any children running around give them the seeds and let them chew off the last of it for a snack.
We like to eat mangoes by themselves and unadorned, however we also love them chopped and mixed into fresh pico de gaillo, or added to black beans with chopped red peppers, onions, lime juice, and cumin for a dandy cold luncheon dish. The green fruits can be peeled and shredded, mixed with some sliced onions and cucumber, dress the salad in lime juice, minced chile, and ginger for a wonderful South Asian salad. Add chopped ripe or green mangoes to curries for either sweetness or sourness, they will also help to thicken a curry that is too loose or runny. Cook ripe mangoes with dried apricots and a dab of honey for a thick, sweet, fruit butter which is wonderful on toast or mixed into porridge. For dessert, puree very ripe mangoes with a little water and soy milk then freeze in an ice cream maker for a delightful summer dessert.
We hope that if you've never had a mango, or never had one that you liked you'll be inspired to pick one or two up next time you're down to your local market. Try them a few different ways, savory and sweet and see what you think. They taste good, are good for you, and can serve as a welcome addition to add some variety to your normal fruit palate. Bon appetit!
Published 08-08-2011
Our Favorite Fruits Series
Part III
Strawberries
Though Strawberries do not top our favorite fruit list perhaps they should since they are one of the first fruits to emerge after the cold and barren winter months and are always greeted with incredible enthusiasm. We love their rich tangy flavor, their ability to be sweet and tart, and to fill your mouth with gushes of flavorful juice.
Strawberries are some of the lowest calorie fruits one can consume, with 150 grams of fresh strawberries containing around 50 calories. They are also chock full of nutritional value such as large amounts of vitamin C, Potassium, B vitamins, A vitamins, selenium, and over 3 grams of fiber(per 150 grams of fruit). Given their low amounts of natural sugar and the high amounts of fiber they possess they are an excellent fruit choice for persons with blood sugar issues, and also excellent to help with weening off a sugar craving.
We prefer home-grown and local strawberries over what we can find in the grocery store for the reasons of superior flavor, texture, nutrition, and smell. However, we are well aware that it is not always possible to grow one's own, or to have access to local purveyor with decent prices, and so one must make do with what can be sourced from commercial growers.
When purchasing commercially grown strawberries look for specimens that are a deep bright red in color with little to no white visible around the top neck of the berries. Scent of the berries is a very good ripeness indicator, the aroma should be quite strong, slightly sweet-tart, and rich. If they smell “green”,they will taste green. If possible test the berries for textural ripeness by gently squeezing one or two between thumb and forefinger. The berry should give slightly and feel quite organic. If the berry feels cardboard-y, tough, or like styro-foam give that batch a miss, the texture will not be to your liking. Also, smaller berries will typically have better flavor and texture than some of the more over-blown bulbous specimens.
Look for similar characteristics in purchased locally grown strawberries. Please remember to handle locally grown strawberries with considerable care as they are quite fragile and squish very easily.
Availability will depend on your area of the country, you can expect to find local strawberries over the course of a 2 to 5 week window sometime between mid-to-late April in more Southern states(Louisiana, etc) and late June in Northern states(Iowa, etc).
While we like to just eat our strawberries raw, either on their own or combined with a few other fruits, there are plenty of other ways to use them up should you find yourself to be the lucky recipient of a glut of the delicious red fruits.
They make fabulous additions to green salads, particularly salads containing spinach or kale. Puree them in the blender and add a dash of high quality wine vinegar and a little salt and pepper for a knock-your-socks-off salad dressing. Throw them into your morning smoothie, or bowl of porridge. If you really have more than you can eat before they go bad consider cleaning and freezing them whole, or drying them in a food dryer for a delightful winter treat.
If you love strawberries already hopefully you love them even more now, and if you've never really considered them before we hope you'll give them a shot. They're delicious, nutritious, and fabulous. What more could you want in a fruit? Bon appetit!
Published 08-01-2011
Part III
Strawberries
Though Strawberries do not top our favorite fruit list perhaps they should since they are one of the first fruits to emerge after the cold and barren winter months and are always greeted with incredible enthusiasm. We love their rich tangy flavor, their ability to be sweet and tart, and to fill your mouth with gushes of flavorful juice.
Strawberries are some of the lowest calorie fruits one can consume, with 150 grams of fresh strawberries containing around 50 calories. They are also chock full of nutritional value such as large amounts of vitamin C, Potassium, B vitamins, A vitamins, selenium, and over 3 grams of fiber(per 150 grams of fruit). Given their low amounts of natural sugar and the high amounts of fiber they possess they are an excellent fruit choice for persons with blood sugar issues, and also excellent to help with weening off a sugar craving.
We prefer home-grown and local strawberries over what we can find in the grocery store for the reasons of superior flavor, texture, nutrition, and smell. However, we are well aware that it is not always possible to grow one's own, or to have access to local purveyor with decent prices, and so one must make do with what can be sourced from commercial growers.
When purchasing commercially grown strawberries look for specimens that are a deep bright red in color with little to no white visible around the top neck of the berries. Scent of the berries is a very good ripeness indicator, the aroma should be quite strong, slightly sweet-tart, and rich. If they smell “green”,they will taste green. If possible test the berries for textural ripeness by gently squeezing one or two between thumb and forefinger. The berry should give slightly and feel quite organic. If the berry feels cardboard-y, tough, or like styro-foam give that batch a miss, the texture will not be to your liking. Also, smaller berries will typically have better flavor and texture than some of the more over-blown bulbous specimens.
Look for similar characteristics in purchased locally grown strawberries. Please remember to handle locally grown strawberries with considerable care as they are quite fragile and squish very easily.
Availability will depend on your area of the country, you can expect to find local strawberries over the course of a 2 to 5 week window sometime between mid-to-late April in more Southern states(Louisiana, etc) and late June in Northern states(Iowa, etc).
While we like to just eat our strawberries raw, either on their own or combined with a few other fruits, there are plenty of other ways to use them up should you find yourself to be the lucky recipient of a glut of the delicious red fruits.
They make fabulous additions to green salads, particularly salads containing spinach or kale. Puree them in the blender and add a dash of high quality wine vinegar and a little salt and pepper for a knock-your-socks-off salad dressing. Throw them into your morning smoothie, or bowl of porridge. If you really have more than you can eat before they go bad consider cleaning and freezing them whole, or drying them in a food dryer for a delightful winter treat.
If you love strawberries already hopefully you love them even more now, and if you've never really considered them before we hope you'll give them a shot. They're delicious, nutritious, and fabulous. What more could you want in a fruit? Bon appetit!
Published 08-01-2011
Our Favorite Fruits Series
Part II
Peaches
Last week we mentioned that our favorite fruit is Cherries, we are continuing the theme of stone fruits and stating that our second favorite fruit is Peaches. White, yellow, round or flat, we love peaches with their rich heady perfume, succulent flesh, sweet sticky juice, and fabulous flavor there isn't much that can top a ripe fresh peach.
Peaches were first cultivated in China many many hundreds of years ago, and are thought have been introduced to regions of Persia(modern day Iran and Iraq)during the times of the early Silk Road. Peaches are highly prized in many Asian countries, being symbolic of long life, riches, and good fortune. The trees themselves are also prized, not just for the fruit they bear, but for the beautiful blossoms and their scent.
Nutritionally, peaches are also quite a desirable thing to consume. They contain large amounts of A Vitamins, Vitamin C, and some Potassium. While their caloric content comes entirely from sugar(fructose) produced by the fruit itself, we don't find that to be a demerit, owing to the amounts of fiber and nutrition that it carries with it.
There are several varieties of peaches commonly available in the United States, each with their own definite characteristics.
- White Peaches have a more delicate, less acidic flavor than their yellow counterparts. The fragrance they emit is delicate and ethereal, somewhat akin to apricots. We think they are somewhat sweeter in taste, have a more delicate skin, and the flesh is less prone to being stringy, dry, or mushy.
- Yellow Peaches have a robust peach flavor when properly ripe, and are what most people think of when they think of peaches. Yellow peaches have more acidic than white peaches, and a slightly more robust flesh even when very ripe which makes them the better choice for cooking or baking as they are less likely to completely disintegrate upon exposure to heat.
- Saturn Peaches are very similar in taste to yellow peaches and their only real difference is their distinct shape and their increased price. They do have a redeeming feature in that they have not been overly hybridized and therefore retain much of their desirable fragrance and delicate texture.
The season for Yellow and White peaches differ somewhat, and vary a bit year to year due to growing conditions. Yellow Peaches will be at their peak between mid-to-late June and the end of August depending on what part of the country you live in. White peaches tend come in a bit later than yellow peaches and are finished a bit earlier, their price will vary in relation to the more common yellow peaches, however as the demand for them has risen they are considerably more reasonable than they used to be. Purchase specimens that give slightly under finger pressure, have a pleasant sweet aroma, and are as unbruised as possible. Handle with care when transporting peaches, bruising makes them ferment and rot very quickly. Do not store in the refrigerator. The cold breaks down the sugars and turns them to starch, it can also ruin the texture and destroy many of the fragrance esters.
When it's time to eat peaches, we prefer to consume our peaches raw and as close to their peak of ripeness as we can manage. We also enjoy peaches added to savory dishes such as kebabs, grilled with onions, summer squash, or eggplants, chopped and added to a curry or tagine. For a fabulous summer dessert, brush peach halves with a light glaze of honey and roast them in a very hot oven to a rich caramel crust served with either macadamia or cashew crème, always a favorite with any dinner guest.
We would like finish our article by handing you the metaphoric Peach of Long Life and Happiness! Bon appetitand Happy Cooking!
Published 07-25-2011
Our Favorite Fruits Series
Part I
Cherries
Cherries; those plump dark red fruits that come bursting with flavorful juice into our markets for about six weeks from late May to Mid-July bringing a taste that is unique and completely irresistible.
We like cherries a lot at Green Bowl, in case you couldn't tell. Like most of our favorite fruits, cherries have definite season that we adhere to quite strictly, and disregard at the peril of our wallets and our taste buds.
Eating sufficient amounts of fruit is very important to maintaining good nutrition as fruit contains much higher levels of B vitamins than almost all vegetables, is high in fiber, and can be a very useful tool in acclimating children to eating plant derived foods due to its innate sweetness. Cherries, particularly tart ones, contain high levels of vitamin C, some A and B vitamins, and enough Calcium and Potassium to be very worth while.
We like to buy our cherries local, if possible. If you live in any of the non-arid, non-overly mountainous, non-extremely hot states, such as New York State, Iowa, Missouri, or similar, you should be able to find an orchard near you that grows and sells fresh cherries, either sweet or tart varieties.
When purchasing cherries; look for plump rounded fruits with smooth skins that feel heavy for their size. There should be no white, brown, or blueish-gray spots on any of the fruits. A good way of checking freshness is how well the stem is attached to the fruit. if the stem separates from the cherry with very little encouragement or falls off on its own the cherries are old. They may still be perfectly edible, but they will not be vitamin rich, and will probably go bad quite quickly after purchase.
Store fresh cherries in the refrigerator for up to three days in a paper bag or open bowl. W prefer to buy only what we're going to eat in one or two days to avoid spoilage and to make sure we get the best flavor. If you're going to buy cherries in bulk, most orchards sell their goods already pitted and flash frozen to give themselves a longer selling season. If you buy from your local grocery you may find that you have to process your own in the form of washing, pitting, freezing and bagging. We do recommend that if you process your own that you freeze before bagging in order to keep the cherries from turning into a solid block of fruit that must be chipped apart, or completely thawed before using.
Our favorite way to eat cherries is raw. Eat them by themselves, or in a green or fruit salad. If they are ripe and juicy cut them in half and let the juice dress the salad. Puree fresh tart cherries with caramelized onions, or roasted garlic, for a slightly unusual and delicious sauce for roasted root vegetables, thin the mixture out with a bit of champagne or white wine vinegar for a great salad dressing. Add dried cherries to oatmeal, and fresh or frozen ones to smoothies. Add tart cherries to a curry or tagine for a delightful sweet/tart flavor. We also like to add cherries to whole-grain quick breads and muffins. Simmering fresh and dried cherries together with a little honey, agave nectar, or maple syrup, then pureeing the mixture produces a very acceptable jam.
If you've never really tried cherries, or thought they couldn't possibly be worth the expense, give them a shot. We think they are some of the best fruits you can buy, get, or grow, made all the more precious by their limited season. After all, life isn't always a bowl of cherries, so when it is it should be enjoyed to the fullest.
Published 07-11-2011
Part I
Cherries
Cherries; those plump dark red fruits that come bursting with flavorful juice into our markets for about six weeks from late May to Mid-July bringing a taste that is unique and completely irresistible.
We like cherries a lot at Green Bowl, in case you couldn't tell. Like most of our favorite fruits, cherries have definite season that we adhere to quite strictly, and disregard at the peril of our wallets and our taste buds.
Eating sufficient amounts of fruit is very important to maintaining good nutrition as fruit contains much higher levels of B vitamins than almost all vegetables, is high in fiber, and can be a very useful tool in acclimating children to eating plant derived foods due to its innate sweetness. Cherries, particularly tart ones, contain high levels of vitamin C, some A and B vitamins, and enough Calcium and Potassium to be very worth while.
We like to buy our cherries local, if possible. If you live in any of the non-arid, non-overly mountainous, non-extremely hot states, such as New York State, Iowa, Missouri, or similar, you should be able to find an orchard near you that grows and sells fresh cherries, either sweet or tart varieties.
When purchasing cherries; look for plump rounded fruits with smooth skins that feel heavy for their size. There should be no white, brown, or blueish-gray spots on any of the fruits. A good way of checking freshness is how well the stem is attached to the fruit. if the stem separates from the cherry with very little encouragement or falls off on its own the cherries are old. They may still be perfectly edible, but they will not be vitamin rich, and will probably go bad quite quickly after purchase.
Store fresh cherries in the refrigerator for up to three days in a paper bag or open bowl. W prefer to buy only what we're going to eat in one or two days to avoid spoilage and to make sure we get the best flavor. If you're going to buy cherries in bulk, most orchards sell their goods already pitted and flash frozen to give themselves a longer selling season. If you buy from your local grocery you may find that you have to process your own in the form of washing, pitting, freezing and bagging. We do recommend that if you process your own that you freeze before bagging in order to keep the cherries from turning into a solid block of fruit that must be chipped apart, or completely thawed before using.
Our favorite way to eat cherries is raw. Eat them by themselves, or in a green or fruit salad. If they are ripe and juicy cut them in half and let the juice dress the salad. Puree fresh tart cherries with caramelized onions, or roasted garlic, for a slightly unusual and delicious sauce for roasted root vegetables, thin the mixture out with a bit of champagne or white wine vinegar for a great salad dressing. Add dried cherries to oatmeal, and fresh or frozen ones to smoothies. Add tart cherries to a curry or tagine for a delightful sweet/tart flavor. We also like to add cherries to whole-grain quick breads and muffins. Simmering fresh and dried cherries together with a little honey, agave nectar, or maple syrup, then pureeing the mixture produces a very acceptable jam.
If you've never really tried cherries, or thought they couldn't possibly be worth the expense, give them a shot. We think they are some of the best fruits you can buy, get, or grow, made all the more precious by their limited season. After all, life isn't always a bowl of cherries, so when it is it should be enjoyed to the fullest.
Published 07-11-2011
Our Favorite Vegetables Series
Part V
Beets
The lowly beet, an object of culinary delight(and ridicule) in the United States since dishes of pickled beets-an-eggs graced the tables across the country. Beetroot, “blood turnips”', or plain old “beets” as they are known have made our list of favorite vegetables for several reasons, firstly they taste lovely when prepared properly, they are easy to grow, and they are also highly nutritious and have one of the most unique tastes of any of common vegetable around.
Beets, like onions, are also quite high in Vitamin C and Potassium, they also contain not insignificant amounts of Folate, A and B Vitamins, particularly when eaten raw. The one nutrient beets do lack is fiber. However we find that their flavor is very agreeable with things that are very high in fiber, such as Swiss chard, collard or mustard greens, and kale.
One of the biggest problems we think that people have with eating beets is that they have only ever been exposed to the traditional Harvard Beets; the ubiquitous over-sweetened pickled variety with, or without, boiled eggs, or the somewhat musky flavored borscht of eastern Europe.
Beets are far more versatile than those few meager dishes. We like them roasted with a little olive oil, herbs, or spices. Golden or White varieties are delicious simmered in water with whole cloves of garlic and a few whole clove buds, or a sliced orange. They are also excellent shredded and sauteed with any type of fibrous green seasoned with vinegar or lemon juice. Roasted, or boiled, then sliced, they make a lovely addition to casseroles or any grain based tagine. We also like them raw, shredded or shaved and mixed with other root vegetables dressed in vinegar or citrus juice, or in a green salad with the other common salad vegetables.
Beets can also be seasoned in myriad ways. They are excellent with every type of seasoning such as the herb-based flavorings of western Europe, to the more heavily spiced cuisines of the Middle-East and India. We like to combine them with other vegetables such as radishes, celeriac, and turnips, to curb the beets sweetness or enhance the other's bitterness.
When selecting beets: choose hard roots that are heavy for their size with no soft spots or wrinkling. There should be no discoloration or whitening around the cut end(only applies to beets sold without leaves attached), and the tap roots should be crisp. Store your beets in the refrigerator, or in a cool, dry, dark place.
Being easy to grow and storing well makes beets quite a good crop to grow in your garden. You will almost assuredly produce a decent yield even in the most mediocre growing season. Just remember, sow your seeds liberally to ensure good germination yields, then thin the plants mercilessly to ensure good yields of high-quality roots. Don't throw the thinned plants away! Wash them well and saute lightly in olive oil, add a garlic or Dijon mustard for a very tasty side dish.
In closing, we would like to implore you to give beets a chance. They are simple to cook, fairly cheap, delicious and nutritious. Give them a try, we think you'll be pleasantly surprised, if not delighted by the results.
Published 07-04-2011
Our Favorite Vegetables Series
Part IV
Onions
The Onion, that bodacious bulb is, in our estimation, one of the most versatile and delicious vegetables in the edible plant kingdom. Almost every cuisine includes them in some form in a few, or all, of its dishes. The lovely thing about onions is their ability to dominate a dish, or to provide a pleasing background savor depending on how they are used in the dish.
The onion also provides numerous nutritional benefits to those who consume it. It is relatively high in fiber, potassium, vitamin C, and calcium. It has also been proved to have a large amount of anti-oxidant properties which are very effective in the prevention of diseases such as cancer. Some studies also find it to be helpful in the prevention of some types of vascular conditions, such as arterial plaque and high blood pressure. On top of all that good stuff, they taste darn good.
As you may have gathered we really like onions, and could probably eat them at every meal quite easily. We like them sauteed, roasted, caramelized, stewed, grilled, blackened, sweated, and in some cases, raw.
For maximum nutritional benefits to be gained consuming your onions raw, or as close to it as possible, is best. However, raw onion can be over-powering and can add some undesirable “bite”, “heat”, or sulfurous flavors to your dishes and that not always best from a culinary standpoint. (Not to mention the detritous effect raw onion can have on breath and/or sweat.)
The best method of onion preparation will vary depending upon the dish. Most of the time sweating or sauteing is the way to go for soups, stews, casseroles, sauces, or braises. We like blackened, or grilled onions for when a little smokey, or meaty flavor is our whim. Caramelized onions are best with a salty or acidic dish, whether hot or cold and are quite delicious on sandwiches, particularly sandwiches involving hummus.
Some of our favorite dishes involving onions are Lancashire Hot-Pot(basically French Onion Soup without the cheese or soggy bread), Spiced-Onion Stuffed Naan, Onion and Cucumber Salad with Cider Vinegar, and Roasted Onions with Balsamic vinegar make a fabulous side dish.
Another item we make that is a very useful component to any type of cooking is Onion Stock. It's very simple to make and will add an enormous amount of flavor to any soup, stew, sauce, braise, or grain dish you may prepare with it.
To prepare Onion Stock, you will need onions, water, a bit of salt or soy sauce, a large Bouquet Garni(bay leaves, thyme, black peppercorns, and parsley), and a bit of olive or vegetable oil. For a darker richer color, wash your onions instead of peeling them.
We hope that even if you're not a huge onion fan now, you'll give them a few chances to win you over. They are delicious, nutritious, and come in all types, modes, and methods. From a rustic onion tart, to French Onion soup, to grilled onion salad with red peppers and pineapple chile vinaigrette, we think onions are where it's at.
Published 06-27-2011
Part IV
Onions
The Onion, that bodacious bulb is, in our estimation, one of the most versatile and delicious vegetables in the edible plant kingdom. Almost every cuisine includes them in some form in a few, or all, of its dishes. The lovely thing about onions is their ability to dominate a dish, or to provide a pleasing background savor depending on how they are used in the dish.
The onion also provides numerous nutritional benefits to those who consume it. It is relatively high in fiber, potassium, vitamin C, and calcium. It has also been proved to have a large amount of anti-oxidant properties which are very effective in the prevention of diseases such as cancer. Some studies also find it to be helpful in the prevention of some types of vascular conditions, such as arterial plaque and high blood pressure. On top of all that good stuff, they taste darn good.
As you may have gathered we really like onions, and could probably eat them at every meal quite easily. We like them sauteed, roasted, caramelized, stewed, grilled, blackened, sweated, and in some cases, raw.
For maximum nutritional benefits to be gained consuming your onions raw, or as close to it as possible, is best. However, raw onion can be over-powering and can add some undesirable “bite”, “heat”, or sulfurous flavors to your dishes and that not always best from a culinary standpoint. (Not to mention the detritous effect raw onion can have on breath and/or sweat.)
The best method of onion preparation will vary depending upon the dish. Most of the time sweating or sauteing is the way to go for soups, stews, casseroles, sauces, or braises. We like blackened, or grilled onions for when a little smokey, or meaty flavor is our whim. Caramelized onions are best with a salty or acidic dish, whether hot or cold and are quite delicious on sandwiches, particularly sandwiches involving hummus.
Some of our favorite dishes involving onions are Lancashire Hot-Pot(basically French Onion Soup without the cheese or soggy bread), Spiced-Onion Stuffed Naan, Onion and Cucumber Salad with Cider Vinegar, and Roasted Onions with Balsamic vinegar make a fabulous side dish.
Another item we make that is a very useful component to any type of cooking is Onion Stock. It's very simple to make and will add an enormous amount of flavor to any soup, stew, sauce, braise, or grain dish you may prepare with it.
To prepare Onion Stock, you will need onions, water, a bit of salt or soy sauce, a large Bouquet Garni(bay leaves, thyme, black peppercorns, and parsley), and a bit of olive or vegetable oil. For a darker richer color, wash your onions instead of peeling them.
- Wash 1 onion, cut in half width-wise so you have one root-half and one sprout-half. Heat a saute pan over very high heat with no oil for several minutes. Rub the cut sides of the onion with a light coating of oil an place on the hot pan, cook for 10 to 15 minutes until very brown, even somewhat blackened.
- Peel and roughly chop 3 more onions into chunks. Place a small amount of oil n a large sauce pot, or dutch-oven and heat over medium heat. Add chopped onions and sweat for 3 to 5 minutes. Add bouquet garni, a pinch of salt or ½ tsp soy sauce, blackened onion halves and enough water to cover by 1 inch.
- Bring contents of pot to boil, turn down to simmer and cook for 45 minutes. Allow mixture to stand for at least 15 minutes after cooking before straining it.
- Strain stock and taste it. Add a bit more salt or soy sauce if necessary. Stock will keep refrigerated for 2 to 5 days, or frozen up to 6 months.
We hope that even if you're not a huge onion fan now, you'll give them a few chances to win you over. They are delicious, nutritious, and come in all types, modes, and methods. From a rustic onion tart, to French Onion soup, to grilled onion salad with red peppers and pineapple chile vinaigrette, we think onions are where it's at.
Published 06-27-2011
Our Favorite Vegetables Series
Part III
Mushrooms
Fabulous Fungi! The world of mushrooms is as varied and diverse as you can imagine, with many types of edible fungi populating the world and many of them finding their way into kitchens and cook-pots all the time.
Sadly, the world of mushrooms is somewhat limited in the United States owing not to lack of choice, but lack of knowledge and demand for the more unusual varieties. Depending on what part of the country you are in about the most standard fresh varieties you can expect to find are white button, crimini or baby bella, portobello, and shitake mushrooms.
If you go to a gourmet grocery store, or an ethnic market, you may find a fresh chanterelles, morel, bluefoot, yellowfoot, hedgehog, oyster, maitake, king trumpet, or enoki mushrooms. Rarely, you will see fresh porchini mushrooms, or fresh black or white truffles in either an Italian or French import market, or a very top end gourmet shop. A few fairly common dried varieties include black trumpet, porchini, chanterelle, lobster, morel, shitake, and woodear and these are generally available in places like Whole Foods, health food markets, and some ethnic shops for quite reasonable prices.
We love mushrooms at Green Bowl. We find their rich meaty flavors incredibly satisfying and a wonderful backdrop for dishes that need an assertive, yet not overwhelming secondary flavor.
We also love the wonderful amount of textures that can be coaxed from such a simple ingredient. Everything from crispy mushroom chips, to a creamy mushroom puree, to their spongy-firm freshness when raw.
Mushrooms are another ingredient that packs a huge flavor wallop without packing a lot of calories, or other things, along for the ride. Also depending on your cooking method you can make them as simple, or as complex as you'd like.
When it comes to basic preparation nothing could be simpler. Generally with common mushrooms when you intend to eat them raw they should simply be brushed free of any dirt, or growth medium, perhaps scraped of their gills with a spoon and then cut into the appropriate shape and size. If you are using some type of trumpet mushroom, or a foraged mushroom, then you will want to brush off any obvious dirt, and then immerse and swish the mushrooms gently in cold water several times until the water runs clear. Drain the mushrooms well and lay out on a clean, dry kitchen towel to dry. Do not allow the mushrooms to sit more than an hour or so after washing them, they will lose a great deal of their flavor and their texture will suffer greatly.
We love using dried mushrooms for their rich flavor and the fact that you get a two-fer flavor burst that you don't get with fresh mushrooms. Since the dried mushrooms must be soaked in hot water before using, you get a lovely rich mushroom liquor from the soaking that can then be used to fortify a sauce, improve a soup, stew, or braise, or cook grain in. Never discard mushroom soaking liquid, even if you don't need it right at that moment, put it in the fridge and use it up later. It's practically a crime to waste flavor like that.
We hope next time you're at the shops, you buy a few mushrooms. Cook them up however you'd like, whether with garlic and herbs de provence, in a stew with barley and vegetables, or thinly sliced and roasted with a little sea salt. Enjoy them. Savor them. Good mushrooms are one of the food world's undiscovered pleasures, get in the know.
Bon Appetit!
Published 06-20-2011
Our Favorite Vegetables Series
Part II
Eggplant
In middle-Eastern cultures the eggplant is honored with the title “Queen of Vegetables”. The plant's tolerance of hot weather and somewhat arid soil conditions makes it commonplace in the cuisines of that part of the world, along with Greece, Southern Italy, Northern Africa, Southern France, and some parts of Spain, Portugal, Russia and Ukraine. The eggplant also has many sister species throughout Asia, and is widely used in the cuisines of Thailand, Vietnam, Japan, China, Indonesia, and India.
Our favorite thing about eggplant is its tremendous versatility no matter what variety you happen to be using. Eggplants can be roasted in or out of their skins, stewed, braised, sauteed, grilled, and baked. That's a lot of options.
The other great thing about eggplant is it does have a fairly neutral flavor which allows a great deal of leniency in the way that you choose to season, or flavor it. It will take any type of seasoning from a hot in-your-face curry to a mild dusting of herbs and a squeeze of lemon juice, so you can feel free to experiment with what you have in your cupboards and what sounds nice at whatever point in time you are at.
Finally, eggplant is quite nutritious. It has minimal calories(cooking method will affect the calories extensively), quite a lot of fiber, and is a good source of potassium, B vitamins, and magnesium.
When we cook with eggplant we tend to use it in combination with other vegetables in order to improve the dish's overall texture since when completely cooked eggplant tends to fall completely apart. (The exception being high heat roasted or sauteed applications.
Excellent playmates for eggplant include, but are not limited to,
Avoid cooking overly bitter vegetables along with eggplant as your dish will most likely end up being too bitter.
Some of our favorite dishes for eggplant include, ratatouille, baba ganoush, eggplant curries both Thai and Indian styled, and as an ingredient in tomato, or onion-based casseroles.
When it comes to preparation of the vegetable for cooking, we always peel it, though we rarely salt, press, or drain it. We find that process tends to make the flesh disintegrate even more, and even faster than it does on its own. It does prevent the absorption of excess fat to some extent, but we never fry our eggplants so that is not a concern for us.
We think it is better to simply cut it a little thinner when roasting slices, and crank up the heat a little higher to deal with the higher water content of the vegetable as needed.
When it comes to seasoning the only guide you require is your own taste buds and a little common sense. Think a little and be creative, it's pretty hard to go wrong.
We hope you decide to invite “Her Majesty” to your dining table some time soon. Cook your eggplants nicely and they will certainly grant you the gracious boon of tasting fabulous.
Bon Appetit!
[Note: When selecting an eggplant look at the dimple on the bottom end of the fruit. The smaller the dimple, the less seeds the fruit will have, the flesh may also be somewhat sweeter.]
Published 06-13-2011
Part II
Eggplant
In middle-Eastern cultures the eggplant is honored with the title “Queen of Vegetables”. The plant's tolerance of hot weather and somewhat arid soil conditions makes it commonplace in the cuisines of that part of the world, along with Greece, Southern Italy, Northern Africa, Southern France, and some parts of Spain, Portugal, Russia and Ukraine. The eggplant also has many sister species throughout Asia, and is widely used in the cuisines of Thailand, Vietnam, Japan, China, Indonesia, and India.
Our favorite thing about eggplant is its tremendous versatility no matter what variety you happen to be using. Eggplants can be roasted in or out of their skins, stewed, braised, sauteed, grilled, and baked. That's a lot of options.
The other great thing about eggplant is it does have a fairly neutral flavor which allows a great deal of leniency in the way that you choose to season, or flavor it. It will take any type of seasoning from a hot in-your-face curry to a mild dusting of herbs and a squeeze of lemon juice, so you can feel free to experiment with what you have in your cupboards and what sounds nice at whatever point in time you are at.
Finally, eggplant is quite nutritious. It has minimal calories(cooking method will affect the calories extensively), quite a lot of fiber, and is a good source of potassium, B vitamins, and magnesium.
When we cook with eggplant we tend to use it in combination with other vegetables in order to improve the dish's overall texture since when completely cooked eggplant tends to fall completely apart. (The exception being high heat roasted or sauteed applications.
Excellent playmates for eggplant include, but are not limited to,
- Onions
- Celery
- Mushrooms
- Tomatoes
- Bell Peppers
- Lentils and Beans of all sorts
- Summer Squashes
- Olives
- Leeks.
Avoid cooking overly bitter vegetables along with eggplant as your dish will most likely end up being too bitter.
Some of our favorite dishes for eggplant include, ratatouille, baba ganoush, eggplant curries both Thai and Indian styled, and as an ingredient in tomato, or onion-based casseroles.
When it comes to preparation of the vegetable for cooking, we always peel it, though we rarely salt, press, or drain it. We find that process tends to make the flesh disintegrate even more, and even faster than it does on its own. It does prevent the absorption of excess fat to some extent, but we never fry our eggplants so that is not a concern for us.
We think it is better to simply cut it a little thinner when roasting slices, and crank up the heat a little higher to deal with the higher water content of the vegetable as needed.
When it comes to seasoning the only guide you require is your own taste buds and a little common sense. Think a little and be creative, it's pretty hard to go wrong.
We hope you decide to invite “Her Majesty” to your dining table some time soon. Cook your eggplants nicely and they will certainly grant you the gracious boon of tasting fabulous.
Bon Appetit!
[Note: When selecting an eggplant look at the dimple on the bottom end of the fruit. The smaller the dimple, the less seeds the fruit will have, the flesh may also be somewhat sweeter.]
Published 06-13-2011
Our Favorite Vegetables
Part I
Kale
Over the next few weeks we would like to delve into some of our favorite ingredients, their nutritional virtues, and some of our favorite methods of preparation. We hope you find the information useful and perhaps inspiring.
We will be starting with, as our title suggests, Kale. This hardy green hails from the rugged landscapes of Russia and Scotland, but various forms can be found in the gardens and cuisines all over Europe, parts of Africa, and Asia.
This green has some of the highest nutrition per calorie of any edible plant in the spectrum of the human diet. It also tastes quite nice when you cook it properly. We are very fond of kale for both of these reasons, tons of nutrients, loads of fiber, and good flavor, what more could a person ask for?
The kale that one purchases at the local market is typically traditional “curly” or “scotch” kale. This is a rather tough fibrous green with a thick, equally fibrous, stalk. The stalk is edible, but not necessarily pleasant, we always remove it. It is also possible to find red kale and dinosaur kale in specialty markets, and at your local farmer's market.
To prepare kale for cooking, or eating raw, the simplest way we've found, is to hold the leaf upside down by the end of the stalk. Hold a very sharp paring knife at a slight angle (15 to 20 degrees) against the underside of the stalk and scrape the leaves from the stalk with short brisk motions. Remove any of the very large ribs(over 1/8th inch wide) from the leaves in a similar fashion. Collect all of the kale leaves in a large bowl and rinse very well in cold water as kale tends to collect quite a lot of grit and dirt(particularly organic varieties). After draining away the rinsing water your kale is now ready for use in whatever application you should desire.
There are quite a lot of ways to cook kale, from braising it in a stew with potatoes and mushrooms, to baking the large leaves in the oven to form a sort of kale crisp/chip which are delicious when you want some crispy-crunch. The classic French method of wilting or blanching greens and finishing them with lemon juice or vinegar, and salt and pepper work wonderfully with kale. We particularly like that method because it offers so many opportunities for adding other flavors, such as garlic, fresh ginger, sauteed or caramelized onions, all types of fresh chopped herbs, roasted mushrooms, leeks, or other shredded hard vegetables. As you can see the possibilities are boundless. Also lightly blanched kale is a great way to pump up the nutrient content of casseroles, or other baked dishes.
Raw kale is excellent when torn into small pieces and incorporated with salad greens, or even used for alone for a salad. Another fun thing is to chop raw kale quite finely, and mix with mashed avocado, minced onion and garlic, a dash of cumin, salt, and lime for a high-fiber gucamole.
As you can see there is much more to this humble brassica than just garnishing fruit and vegetable trays from mid-rate caterers. Kale is also a very forgiving vegetables and about the only way it will not be good, is if it is excessively over-cooked; given how fibrous it is that is rather difficult to do.
Buy some kale next time you're at the shops. Cook it up and see what you think, we hope you like it as much as we do.
Bon Appetit!
Published 06-06-2011
The Possibilities of Dessert
Dessert can be confusing when you are attempting to eat in a healthful manner. We tend to associate the word "dessert" with indulgence, richness, being just a little bit bad. How can you be bad when all you eat is fruit, vegetables, whole grains and beans? Kind of cuts down on the options, right?
However, we think that instead of viewing yourself as “limited” you should view yourself as “creative”. You want to have that “oh that's good....” moment without worrying that your arteries are clogging up, you're gaining weight, or as we put it “be on the hunt” for days afterward, and it is possible to do that.
The upside to eating a diet devoid of animal products is your palate becomes very highly sensitized after a few months to any kind of salt, fat, or sugar and this works to your advantage when searching for that bite of dessert-type goodness. It will not take nearly as much of those ingredients as you might think to give yourself the type of experience you're looking for.
Here's a few ideas for desserts that can be adapted from conventional recipes, or that you can just make up yourself as you go along.
- Fruit Gelatins: Use any type of fruit juice except for papaya or pineapple, blend with unflavored, unsweetened gelatin and perhaps a dab of honey and set in the refrigerator for a refreshing end to a meal.
- Ices: Fruit juices or purees, blended with chopped fruits and then frozen in a shallow dish and stirred periodically during the freezing process make a delightful summer treat to be greeted enthusiastically by kids and adults alike. (Alternatively freeze in ice cube trays for a sort of popsicle.)
- Whole grain and nut butter cookies: modify an existing cookie recipe to use nut butter in stead of dairy butter, whole grain flour instead of All-Purpose, and sweeten with dried fruits, honey, agave, molasses, or maple sugar/syrup instead of white or brown refined sugar. Incorporate wheat, oat, or rice bran or wheat germ to add extra fiber and give more texture.
- Tarts: Make the crusts with a whole grain flour/meal and nut butter, fill the tarts with dried fruit compotes, dark chocolate blended with coconut cream or cocoa butter to soften it slightly, or a nut “creme” topped with fresh fruits.
- Sorbets and Sherbets: Blend honey or agave nectar with fruit puree of any sort you wish, add a small amount of neutral alcohol to prevent crystallization and freeze in any home ice cream maker. Delicious.
Happy Cooking and Be Creative!
Published 05-30-2011
Lovely Legumes: Part II
In last week's column we began our discourse into the world of beans and legumes. This week we would like to wind up our discussion with a few ideas on what to cook with your beans to make them taste really excellent, what to do with any leftover cooked beans you might have on hand, the treatment of canned beans, and also how to make a one-pot wonder of a meal with about 5 ingredients.
We would like to start off with flavors that go well with beans. Most beans have a certain earthiness of flavor that goes well with the stronger, deeper flavored spices such as cumin, coriander, tumeric, cardamom, sesame, black pepper, paprika, and dried, smoked, and fresh chilies. Some of the milder, sweeter flavored beans such as navy beans go well with more herb-styled seasonings including oregano, thyme, savory, bay, marjoram, sage, rosemary, and lemon verbena.(Though not all in the same pot.)
Obviously, onions, garlic, shallots, and leeks are high on the list for desirable flavors to add. For a little variety consider roasting, or blackening your aromatic vegetable before adding it to the pot, if you have a little extra time it can add a very nice depth of flavor to the finished dish.
Finally, the cooking liquid itself need not be just water, though it is certainly a very acceptable medium. We like to change it up a little bit and use, or add, some other things to make our beans more interesting. If a stew, a braise, or a soup, is your final product by all means use one or more of the following to pump up the flavor.
Historically, beans were considered the ultimate “put-it-in-a-pot-and-let-it-cook” food. In fact the Cajun/Creole specialty of Red Beans and Rice came out of that very property, it became a dish cooked on wash-day as it allowed the housewife the ability to put the pot on the fire, and then attend to her washing without having to run back to the house every 10 minutes.
The simplest method for a one-pot dish is to use a suitably sized oven-proof casserole, or dutch-oven, add rinsed or rinsed-and-soaked beans of your choice, add approximately 10 to 15 percent by weight in aromatic vegetables as you have in beans, season with the herbs and spices of your choice, add a small amount of acid, cover with hot water, place in a 350 degree F oven and cook it until it's done.
This method will yield you flavorful beans every time with next to no effort. The cooked beans can then be served in their cooking liquid, or strained from it. Add root vegetables to the pot during the last hour of cooking for a hearty braise or stew. Or strain the beans from their cooking liquid, add them to a spiced tomato sauce and serve over rice or pasta for a quick curry or pasta faglioli.
Canned beans, or leftover cooked beans are ideal for turning into cold dishes, either marinated or pureed, or for use in a quick saute for a light supper. Canned beans should always be rinsed thoroughly before use, and the purchase of low-to-no sodium canned beans is to be preferred. The only bean we don't recommend canned are lentils; they tend to be terribly mushy. Since lentils cook in 20 minutes we simply don't find the convenience to be worth the degradation of the product.
Marinate your canned or leftover beans in vinegar, citrus, or with chopped fresh tomatoes for a tasty cold salad. Mix in some fresh chopped herbs, green onions, or sauteed onions for a real flavor-packed luncheon dish.
Alternatively, combine canned or cooked beans in a sauce pot with garlic and a dash of cumin or red pepper flakes and enough water to transmit heat. Cook for 10 minutes, place in the jar of a blender and puree for vegetarian re-fried beans or hummus. Season accordingly.
We hope this has sparked some ideas in your minds about how to incorporate more legumes into your diet. They possess the happy attributes of both tasting great and being good for you.
Happy cooking!
Published 05-23-2011
In last week's column we began our discourse into the world of beans and legumes. This week we would like to wind up our discussion with a few ideas on what to cook with your beans to make them taste really excellent, what to do with any leftover cooked beans you might have on hand, the treatment of canned beans, and also how to make a one-pot wonder of a meal with about 5 ingredients.
We would like to start off with flavors that go well with beans. Most beans have a certain earthiness of flavor that goes well with the stronger, deeper flavored spices such as cumin, coriander, tumeric, cardamom, sesame, black pepper, paprika, and dried, smoked, and fresh chilies. Some of the milder, sweeter flavored beans such as navy beans go well with more herb-styled seasonings including oregano, thyme, savory, bay, marjoram, sage, rosemary, and lemon verbena.(Though not all in the same pot.)
Obviously, onions, garlic, shallots, and leeks are high on the list for desirable flavors to add. For a little variety consider roasting, or blackening your aromatic vegetable before adding it to the pot, if you have a little extra time it can add a very nice depth of flavor to the finished dish.
Finally, the cooking liquid itself need not be just water, though it is certainly a very acceptable medium. We like to change it up a little bit and use, or add, some other things to make our beans more interesting. If a stew, a braise, or a soup, is your final product by all means use one or more of the following to pump up the flavor.
- Mushroom Stock
- Vegetable Stock
- Wheat Beer or any of your preference except perhaps IPAs, the oak-iness of that brew could cause problems so proceed with caution.
- White or Red Wine: Do not use in higher than a 50/50 ratio with water as the acids in the wine can cause the beans to turn to mush.
- Fruit or Vegetable Juices: Choose juices that are fairly low in sugar, of a medium acid, and don't have too much pulp. For best results mix 50/50 with water and finish the dish with either zest, or flesh of the fruit or vegetable juice used.
Historically, beans were considered the ultimate “put-it-in-a-pot-and-let-it-cook” food. In fact the Cajun/Creole specialty of Red Beans and Rice came out of that very property, it became a dish cooked on wash-day as it allowed the housewife the ability to put the pot on the fire, and then attend to her washing without having to run back to the house every 10 minutes.
The simplest method for a one-pot dish is to use a suitably sized oven-proof casserole, or dutch-oven, add rinsed or rinsed-and-soaked beans of your choice, add approximately 10 to 15 percent by weight in aromatic vegetables as you have in beans, season with the herbs and spices of your choice, add a small amount of acid, cover with hot water, place in a 350 degree F oven and cook it until it's done.
This method will yield you flavorful beans every time with next to no effort. The cooked beans can then be served in their cooking liquid, or strained from it. Add root vegetables to the pot during the last hour of cooking for a hearty braise or stew. Or strain the beans from their cooking liquid, add them to a spiced tomato sauce and serve over rice or pasta for a quick curry or pasta faglioli.
Canned beans, or leftover cooked beans are ideal for turning into cold dishes, either marinated or pureed, or for use in a quick saute for a light supper. Canned beans should always be rinsed thoroughly before use, and the purchase of low-to-no sodium canned beans is to be preferred. The only bean we don't recommend canned are lentils; they tend to be terribly mushy. Since lentils cook in 20 minutes we simply don't find the convenience to be worth the degradation of the product.
Marinate your canned or leftover beans in vinegar, citrus, or with chopped fresh tomatoes for a tasty cold salad. Mix in some fresh chopped herbs, green onions, or sauteed onions for a real flavor-packed luncheon dish.
Alternatively, combine canned or cooked beans in a sauce pot with garlic and a dash of cumin or red pepper flakes and enough water to transmit heat. Cook for 10 minutes, place in the jar of a blender and puree for vegetarian re-fried beans or hummus. Season accordingly.
We hope this has sparked some ideas in your minds about how to incorporate more legumes into your diet. They possess the happy attributes of both tasting great and being good for you.
Happy cooking!
Published 05-23-2011
Lovely Legumes: Part I
The humble legume plays a big part in our diet at Green Bowl which is why we're always a bit sorry to hear someone say “I hate beans” or “Gross, beans”. Apart from the fact that all beans are legumes, but not all legumes are beans, beans are neither hateful, nor “gross” and should not be treated as such.
The humble bean contains large amounts of protein per calorie, is very high in fiber, and when properly cooked tastes delicious. Beans are also extremely versatile and can be flavored and prepared in a myriad of different ways. Some of our favorite preparations are vegan re-fried beans, cassoulets, General Tso's Beans, and a Latin flavored sauteed bean and onion dish.
We have found that a big deterrent in people's minds about cooking beans is that it's going to take a year and a day to finish any dish. We would like to state that even starting with un-soaked dried beans it should not take more than 5 hours for anything to cook(excepting dishes cooked in a crock-pot). If you soak your beans prior to cooking to re-hydrate them it will probably be more like 1 1/2 to 2 hours That may still sound like a long time, but remember the vast majority of that cooking time does not require any effort on the part of the cook, except for perhaps a brief stir and/or season.
The other good thing about choosing to cook beans is they are extremely economical. A 2 lb bag of dried beans, (depending on where you buy them), are typically about $2.50 give or take a little bit. 2 lbs of dried beans works out to about 5 lbs of cooked beans or around 10 to 12 cups. That's enough for 3 to 5 meals for 4 people, depending on how you cook them. That's what we call value for money.
The method of cooking dried beans is essentially always the same: Combine beans with a large amount of liquid, bring said liquid to a boil, reduce to a simmer and cook until the beans are done. It doesn't get much easier than that.
The best ways to introduce extra flavor to your beans are to use a liquid other than water to cook in, or adding herbs, spices, and aromatics to the pot at the beginning of cooking. It is easier to add flavor in the beginning of cooking than later on when the beans are almost finished, the exception being salt. Do not season your beans with salt more than 30 minutes BEFORE they are finished cooking. The sodium molecules weaken the fibers of the bean skins and causes them to split, which is (a) unattractive, and (b) can cause your beans to turn to mush from even the slightest over-cooking.
In the second part of our treatise on beans we will be covering ideas for flavor combinations spices and seasonings, one-pot wonders, and what to do with any leftover or canned beans.
Bon Appetit!
Published 05-16-2011
The humble legume plays a big part in our diet at Green Bowl which is why we're always a bit sorry to hear someone say “I hate beans” or “Gross, beans”. Apart from the fact that all beans are legumes, but not all legumes are beans, beans are neither hateful, nor “gross” and should not be treated as such.
The humble bean contains large amounts of protein per calorie, is very high in fiber, and when properly cooked tastes delicious. Beans are also extremely versatile and can be flavored and prepared in a myriad of different ways. Some of our favorite preparations are vegan re-fried beans, cassoulets, General Tso's Beans, and a Latin flavored sauteed bean and onion dish.
We have found that a big deterrent in people's minds about cooking beans is that it's going to take a year and a day to finish any dish. We would like to state that even starting with un-soaked dried beans it should not take more than 5 hours for anything to cook(excepting dishes cooked in a crock-pot). If you soak your beans prior to cooking to re-hydrate them it will probably be more like 1 1/2 to 2 hours That may still sound like a long time, but remember the vast majority of that cooking time does not require any effort on the part of the cook, except for perhaps a brief stir and/or season.
The other good thing about choosing to cook beans is they are extremely economical. A 2 lb bag of dried beans, (depending on where you buy them), are typically about $2.50 give or take a little bit. 2 lbs of dried beans works out to about 5 lbs of cooked beans or around 10 to 12 cups. That's enough for 3 to 5 meals for 4 people, depending on how you cook them. That's what we call value for money.
The method of cooking dried beans is essentially always the same: Combine beans with a large amount of liquid, bring said liquid to a boil, reduce to a simmer and cook until the beans are done. It doesn't get much easier than that.
The best ways to introduce extra flavor to your beans are to use a liquid other than water to cook in, or adding herbs, spices, and aromatics to the pot at the beginning of cooking. It is easier to add flavor in the beginning of cooking than later on when the beans are almost finished, the exception being salt. Do not season your beans with salt more than 30 minutes BEFORE they are finished cooking. The sodium molecules weaken the fibers of the bean skins and causes them to split, which is (a) unattractive, and (b) can cause your beans to turn to mush from even the slightest over-cooking.
In the second part of our treatise on beans we will be covering ideas for flavor combinations spices and seasonings, one-pot wonders, and what to do with any leftover or canned beans.
Bon Appetit!
Published 05-16-2011
Terrific Tofu
Tofu has something of a bad rap in the United States as being a tasteless, bland, texture challenged, and generally unappetizing. We like tofu at Green Bowl and we think that part of the reason why it is viewed with such distaste by the vast majority is they think of it as a “meat substitute” when really it's not. Nutritionally it has a lot of the same desirable characteristics as meat, with hardly any of the negatives such as undesirable cholesterol, excessive saturated fats, extreme amounts of calories, and complete lack of fiber.
We would like to urge people to stop looking at tofu as a substitute for meat, because taste and texture-wise it's not even close, in a lot of ways it's more versatile and interesting. However if you're looking a substitute for you will be extremely disappointed at best and totally-put-off-vow-never-to-eat-it-again at worst. We don't want that.
That being said if you don't view it as a meat substitute, what do you view it as? We view it as essentially its own category. It doesn't really taste like any other ingredient, it is quite bland on its own, but that isn't a bad thing. It also has the happy characteristic of having greatly varying texture depending on how much coagulating agent is added to the mixture, and how long and under what amount of pressure it was shaped.
There are three textures of commercially prepared tofu available, the applications we prefer are as follows.
We prefer the soft or silken tofu blended or used as a yogurt/sour cream/cream cheese substitute. The texture will vary slightly from its dairy based counterpart owing to the slight granulation of the soybean fiber present, as well as its considerably lower fat content.
Firm tofu is excellent in a casserole form, as slices, as an addition to a soup or braise, or as a binder/thickener for a pureed dish.
Extra firm tofu is what we have found to be the best for sauteing, grilling, and oven roasting. We have also found the it absorbs less oil than any other type when sauteing, and it will not fall apart under the application of dry-heat.
It is very important to season your tofu properly or it will taste like bean curd, which honestly doesn't taste like much. One of our favorite light suppers is Sauteed Tofu seasoned with Black Pepper and Tamari Soy Sauce, and Steamed Broccoli. We eat it all the time, it takes about 15 minutes to make and ticks most of the nutritional boxes and all of the taste ones.
Our favorite flavors for tofu dishes are ginger, garlic, red chiles, tamari soy sauce, black pepper, vinegar, and lemon or lime juice. Most of those are Asian flavors but tofu does work quite well with European flavors as well, provided those flavors are sufficiently powerful to carry the dish along. Delicate flavors can work well with tofu, but it does take a more skillful hand to carry it off. Fruits blended with silken tofu can make excellent sauces/binders for savory dishes when combined with some heat/acid/spices to round out the flavor palate.
We would encourage you to give tofu a try. It is easy to cook, cheap, and good for you and we think that makes it worth a shot.
Bon Appetit!
Published 05-09-2011
Salad Dressing Primer
We eat a lot of salad at Green Bowl, as a result of that we'd like to think we know a thing or two about what makes a salad taste really good. Some years ago we ate our salads like the vast majority of middle-America, with Ranch or Dorothy Lynch, but then as we moved to a lighter, cleaner way of eating we found those heavy, cloying flavors really didn't do it for us anymore, even discounting the fact that those types of dressings are loaded with fat, sugar, and preservatives.
However, we still wanted to have something to give a little va-va-voom to our humble greens without compromising on quality of ingredients or ingesting a lot of extra fat, sugar, salt, etc. A worthy goal to be sure, but it does cut down a lot(if we're really honest, all) of the commercially prepared salad dressing options out there.
To that end, we found ourselves looking for options and searching our pantry for ideas. We would like to share some of the flavor ideas we discovered, as well as a few tips and tricks on how to improvise good results. In the end there is really no "right" or "wrong", just "do you like it?"
We would like to start with a list of our favorite dressing ingredients
- Roasted Garlic paste
- Tamari Soy Sauce
- Pickled Ginger
- Red and White Wine Vinegars
- Citrus Juice (Orange, Lemon, Lime, or Grapefruit)
- Fresh Parsley
- Fresh Basil
- Citrus Zest (Orange, Lemon, Lime, Grapefruit)
- Shallots (Fresh, not pre-cut jarred.)
- Raisins
- Malt Vinegar
- Caramelized Onions
- Raw Garlic
- Raw Ginger
- Choose a Base Flavor: vinegar, citrus juice, or herb coulis is the best place to start in our opinion. Choose something that is fairly acidic, not too salty, and fairly assertive in flavor.
- Simple is Better: It is better to have three ingredients and taste all of them distinctly than to have 12 ingredients and taste none of them with any distinction.
- Balance is Everything: Choose your base flavor and then select the rest of your ingredients to counter-act any extremes of salt, acidity, sweetness, or bitterness of that base flavor.
- Alter consistency with flax seed/meal, nut butters, whole seeds or nuts, roasted garlic paste, caramelized onions, or a complimentary flavored whole fruit(Starchy or pulp-type fruit is best, whole citrus will not thicken it very much.)
- Fat Blunts Flavor: We use no oil in 95% of our salad dressings because it adds no flavor, does not improve texture or consistency, and adds so many calories that it makes the concept of salad as a low-calorie food a laughingstock.
We hope you find yourself inspired to whip up a dressing along with your next salad instead of reaching for that bottle of Hidden Valley.
Bon Appetit!
Published 05-02-2011
Bread For Beginners: Part II
In last week's column we talked about the consumption of bread and bread products, and how it is possible to still consume a few of the things that we enjoy in limited quantities. Also what forms are best for those who do not want to see their over all health and well-being deteriorate because they decided to have toast for breakfast instead of oatmeal.
At Green Bowl we make our own bread because we think that is the only way to get the happy blend of nutritional excellence, optimum taste and texture, and value for money. A lot of people think that making your own bread is an arcane process known only to the inductees of that mystical group of people known as “grandmothers” or “bakers”. This is not so, making bread is fairly easy, doesn't take up very much time, money, or energy and obviously the more you do it the better you get at it.
None of us at Green Bowl are professional bakers, nor have any of us really had in-depth formal eduction in the subject. However, we believe in self-education, and that in combination with lots of practice and some research has lead us to a fair amount of practical skill.
During that research we came across a book entitled Peter Reinhart's Whole Grain Breads. This is the best all around book on whole grain bread that we've ever found and we highly recommend it if you have an interest in the subject. This book is the book for anyone who has an interest and really wants to learn how bread works.
The recipe we would like to share with you is from that book and we take absolutely no credit for its development, testing, or research, and we highly encourage those with an interest to purchase Mr.Reinhart's book.
Oat Bran Broom Bread
Taken from Peter Reinhart's Whole Grain Bread with the greatest respect.
Soaker
Published 04-25-2011
In last week's column we talked about the consumption of bread and bread products, and how it is possible to still consume a few of the things that we enjoy in limited quantities. Also what forms are best for those who do not want to see their over all health and well-being deteriorate because they decided to have toast for breakfast instead of oatmeal.
At Green Bowl we make our own bread because we think that is the only way to get the happy blend of nutritional excellence, optimum taste and texture, and value for money. A lot of people think that making your own bread is an arcane process known only to the inductees of that mystical group of people known as “grandmothers” or “bakers”. This is not so, making bread is fairly easy, doesn't take up very much time, money, or energy and obviously the more you do it the better you get at it.
None of us at Green Bowl are professional bakers, nor have any of us really had in-depth formal eduction in the subject. However, we believe in self-education, and that in combination with lots of practice and some research has lead us to a fair amount of practical skill.
During that research we came across a book entitled Peter Reinhart's Whole Grain Breads. This is the best all around book on whole grain bread that we've ever found and we highly recommend it if you have an interest in the subject. This book is the book for anyone who has an interest and really wants to learn how bread works.
The recipe we would like to share with you is from that book and we take absolutely no credit for its development, testing, or research, and we highly encourage those with an interest to purchase Mr.Reinhart's book.
Oat Bran Broom Bread
Taken from Peter Reinhart's Whole Grain Bread with the greatest respect.
Soaker
- 184 grams Finely Ground Whole Wheat Flour
- 28 grams Oat Bran
- 14 grams Flax Seed
- 4 grams Salt
- 198 grams Water
- Combine all ingredients in a bowl and mix well until forms a ball of dough.
- Place dough ball in a small bowl, cover well with plastic wrap and leave at room temperature for 12 to 24 hours. (can be made up to three days ahead if refrigerated)
- 227 grams Whole Wheat Flour
- 1 gram Instant Yeast
- 170 grams Filtered or Spring Water at room temperature
- Combine all the ingredients together and knead 2 minutes, dough will be quite tacky. Allow to rest 5 minutes.
- Knead dough with wet hands for 1 minute. Place in a small bowl, cover well with plastic wrap and refrigerate for at least 8 hours and up to 3 days.
- About 2 hours before mixing the final dough, remove the biga from the refrigerator to take the chill off the dough and make the yeast more active.
- 1 Batch Soaker (as described above)
- 1 Batch Biga (as described above)
- 56 grams Whole Wheat Flour
- 5 grams Salt
- 7 grams Instant Yeast
- 42 grams Honey
- 14 grams Olive or Vegetable Oil
- extra whole wheat flour for adjustments and bench flour
- Using a metal scraper (or your hands) cut or pull the biga and soaker into 12 pieces each and combine in a large bowl with the rest of the measured ingredients, except for the bench flour.
- Knead ingredients together with wet hands for 2 to 3 minutes until all the ingredients are evenly blended into the dough. If dough doesn't come together properly add a bit more flour or water until you get a soft slightly sticky dough.
- Dust work-surface with bench flour and toss dough lightly in flour to coat and knead by hand for 3 to 4 minutes incorporating only enough flour to keep the dough from being too sticky to work with. Knead until dough feels soft, smooth, and tacky, but not sticky. Rest on work-surface for 5 minutes while preparing a clean, lightly oiled bowl.
- Knead dough again for 1 minute to strengthen the gluten. The dough should have some strength and spring, yet still feel soft, supple, and quite tacky. Form the dough into a ball and place in prepared bowl, roll to coat with oil. Cover loosely with plastic wrap and let rise at room temperature for about a hour until 1.5 times its original size.
- After dough has completed its first rise, grease a 4 by 8.5 inch loaf pan and gently lift and form dough to fit the pan while deflating it as little as possible. Cover loosely with plastic wrap and let rise again approximately 1 hour until 1.5 times its original size.
- Preheat oven to 425 degrees F. When the dough is ready to bake, place in oven, turn heat down to 350 degrees F and bake 20 minutes. Rotate loaf 180 degrees, and bake another 20 to 30 minutes or until done. Bread will sound hollow when thumped and have a rich brown crust.
- Transfer to cooling rack and cool at least one hour before serving.
Published 04-25-2011
Bread for Beginners: Part I
A lot of people tell us that they love bread and it is some that they find very hard to give up, or even reduce, their consumption of it. We understand, and sympathize, with that conundrum since we like bread too. Bread has been a staple throughout the ages and even in the modern world there is something very satisfying and comforting about the smell of freshly baked bread, not to mention the texture and taste itself.
However, when an individual is attempting to reduce their weight, or re-balance their nutrition, bread and bread products are often one of the first things to fall under the stroke of the nutrition/caloric axeman. This being said it is possible to eat in a very healthful manner and still consume a moderate amount of bread though some small changes will be required.
The first change that must be made, is the type of bread you choose to consume. If you choose to continue consuming commercial breads, avoid those made with refined flour, dairy, high amounts of saturated fats, large amounts of sodium, glucose, maltose, maltodextrin, and dextrose. None of those items will do you any favors in terms of your health, also after not eating those type of items for several months many people, ourselves included, find them greatly lacking in flavor and texture.
The second change that you must make, is the amount of bread you consume. For example, if you were typically consuming a one pound loaf of conventional bread per week, you would want to cut that down to approximately one third of a pound of whole grain bread per week and cut out a couple cups of other whole grains you might be consuming such as brown rice, oatmeal, cooked barley or quinoa.
It is always a trade off, and if we said it wasn't, we'd be lying. A lot of the problems found in more conventional or commercialized diets is they tell folks that they can have their cake and eat it too. However when you really boil it down if you want results, you really can't. If you want to eat one thing you have to give something up, either you sacrifice weight loss, physical well-being, an hour of time needed to exercise away those extra calories, or that cup of brown rice you were going to eat, but you will end up sacrificing something.
With all the cautionary terms in place, we can now get down to what kind of bread you would actually want to eat, should you decide to do so. Of course, the absolute best kind of bread to eat is the kind you make yourself and next week we're going to tell you how to do that. However, sometimes you don't have time, or you need a quick loaf for lunches for the kids, or what-have-you. Here is the best brand we've found for taste and nutrition.
- Ezekiel 4:9 brand
Bread products
Both their loaf breads, and their tortillas are excellent. Our favorites are their sprouted grain bread and their sprouted grain tortillas. If you have gluten allergies they also make gluten-free products that are quite nice as well.
Published 04-18-2011
Herbs and Spices:
Part II
In last week's column we discussed the basic definitions of what makes up a herb or a spice, a basic arsenal of things to have on hand, and a few simple techniques to improve one's life when cooking with said arsenal.
In this the second part to the subject, we would like to provide some background information on some of the more exotic spices out there, how to blend your own spice mixtures, and how to select which herbs and spices for various applications, and finally a few words on using herbs and spices to help improve one's health.
To start with the exotics, we would like to say in this “global” age there are really very few herbs and spices that would be considered truly “exotic” anymore, which in one way is a bit of a shame and in another wonderfully liberating. However, there are a few seasonings that are rare, difficult to procure, or unfamiliar, and we will categorize those as “exotic” for the sake of simplicity. To name a few of the exotics to which we are referring,
Each of these spices has a unique place in the cuisine of their country of origin and also in their country of import over the course of history. For example, the Spanish had trade routes into the Indies and South America as early as the 15th century and as a result of this it is common to find saffron, cinnamon, and peppers in various forms in Spanish food.
The best advice we can give you if you want to try out a spice or a herb that is unfamiliar to you, find its country of origin; then get a cookbook with the cuisine of that part of the world. After all, the first place to observe something new is in its native habitat. Once you know what the new seasonings taste is, you can then begin to experiment with it and combine it into some of your regular dishes for something a bit more unusual.
Which brings us to the topic of combining and mixing herbs and spices. We could go on for pages and pages about this extremely complicated topic and many learned people have written vast tomes on the subject. However, we will content ourselves with a few simple rules of thumb that we've found useful in our own kitchen.
Finally, we would like to say a few words about using herbs and spices to promote health.
Folk medicine in various countries has long advocated eating quantities of various items to assist with medical concerns, such as eating celery if you have gout, or consuming tumeric to aid with liver complaints.
We are not pharmacologists, doctors, or even folk healers, but we do believe that herbal remedies have their place, either used alone, or in conjunction with more modern methods. We encourage people to educate themselves in this area as it pertains to their own health, and to speak with their health care professional about using herbs and spices to assist with any conditions they may have, or as a preventative measure.
Bon Appetit and Vive `Epices
Published 04-11-2011
In last week's column we discussed the basic definitions of what makes up a herb or a spice, a basic arsenal of things to have on hand, and a few simple techniques to improve one's life when cooking with said arsenal.
In this the second part to the subject, we would like to provide some background information on some of the more exotic spices out there, how to blend your own spice mixtures, and how to select which herbs and spices for various applications, and finally a few words on using herbs and spices to help improve one's health.
To start with the exotics, we would like to say in this “global” age there are really very few herbs and spices that would be considered truly “exotic” anymore, which in one way is a bit of a shame and in another wonderfully liberating. However, there are a few seasonings that are rare, difficult to procure, or unfamiliar, and we will categorize those as “exotic” for the sake of simplicity. To name a few of the exotics to which we are referring,
- Saffron
- Curry Leaves
- Kaffir Lime Leaves
- Vanilla Beans
- Whole Star Anise
- True Ceylon Cinnamon
- Mace
Each of these spices has a unique place in the cuisine of their country of origin and also in their country of import over the course of history. For example, the Spanish had trade routes into the Indies and South America as early as the 15th century and as a result of this it is common to find saffron, cinnamon, and peppers in various forms in Spanish food.
The best advice we can give you if you want to try out a spice or a herb that is unfamiliar to you, find its country of origin; then get a cookbook with the cuisine of that part of the world. After all, the first place to observe something new is in its native habitat. Once you know what the new seasonings taste is, you can then begin to experiment with it and combine it into some of your regular dishes for something a bit more unusual.
Which brings us to the topic of combining and mixing herbs and spices. We could go on for pages and pages about this extremely complicated topic and many learned people have written vast tomes on the subject. However, we will content ourselves with a few simple rules of thumb that we've found useful in our own kitchen.
- Abide by the 4 rules of taste: Which means finding a balance in the flavors of Salt, Sweet, Sour, and Bitter. If you use a sweet spice, you must then use a bitter or a sour herb or spice to balance it.(this is assuming the item you're seasoning is neutral.)
- Season
to compliment: For example, if you cook
roasted beets and season them with sage, they should taste like
beets with sage, not sage with a little bit of beet flavor. The
seasoning should not take over the entire dish, or be allowed to
completely trample the original flavors underfoot.
- Heat
does not equal Flavor: Sometimes people use the heat of chilies and
spices to make up for a lack of flavor in other areas of a dish.
This is a mark of a poor cook. Heat of spice should be used to boost
flavor, not make your diner's eyes water to the point that they no longer care about anything other than ceasing the burn.
Finally, we would like to say a few words about using herbs and spices to promote health.
Folk medicine in various countries has long advocated eating quantities of various items to assist with medical concerns, such as eating celery if you have gout, or consuming tumeric to aid with liver complaints.
We are not pharmacologists, doctors, or even folk healers, but we do believe that herbal remedies have their place, either used alone, or in conjunction with more modern methods. We encourage people to educate themselves in this area as it pertains to their own health, and to speak with their health care professional about using herbs and spices to assist with any conditions they may have, or as a preventative measure.
Bon Appetit and Vive `Epices
Published 04-11-2011
Herbs and Spices:
Part I
In our Part One of Herbs and Spices we would like to talk about the differences between herbs and spices, what basics should be kept on hand while still getting the most flavorful bang for your hard-earned buck, and finally some basic techniques for using the seasonings of your selection.
Herbs and spices while they are not the backbone of the majority of cooking styles, with a few exceptions, still make up an important component of preparing delicious food. One of the first questions to be answered is, “What is the difference between a herb and a spice?”
In our opinion a cook's basic seasoning arsenal should contain the following items.
Techniques for cooking with herbs and spices were mentioned earlier and here are three basic techniques to get you started.
Published 04-04-2011
In our Part One of Herbs and Spices we would like to talk about the differences between herbs and spices, what basics should be kept on hand while still getting the most flavorful bang for your hard-earned buck, and finally some basic techniques for using the seasonings of your selection.
Herbs and spices while they are not the backbone of the majority of cooking styles, with a few exceptions, still make up an important component of preparing delicious food. One of the first questions to be answered is, “What is the difference between a herb and a spice?”
- Herbs are classified as only the leaves of any given plant. Herbs can be used either fresh, or dried, with each form producing somewhat different results.
- Spices are the bark, stem, seeds, buds, or roots. Spices are also typically
dried and sold in either their whole dried form, or in a dried
powdered version. Some spices are sold fresh or frozen, such as
ginger, galangal(blue ginger), or whole tumeric roots though if a
spice is sold in a fresh, whole form its application will be
considerably different from its use in dried, spice form.
In our opinion a cook's basic seasoning arsenal should contain the following items.
- Unrefined Sea Salt (We order ours online from the Grain and Salt Society.)
- Black Peppercorns (Don't buy the pre-ground stuff, it tastes like dirt.)
- 3 strongly flavored herbs. We like Oregano, Thyme, and Sage for basics.
- Bay leaves
- Ground Cumin
- Spanish Paprika
- Chile Powder or Red Chile Flakes
- Ground Tumeric
- Fennel
Seed
That's all you need to be able to make a fairly wide selection of Latin styled and Continental European dishes.
Techniques for cooking with herbs and spices were mentioned earlier and here are three basic techniques to get you started.
- Dried herbs and spices require heat to get the most flavor out of them. Which means any dried seasoning that you are going to use should be added in the first stages of the cooking time.
- Fresh herbs(leaf based seasonings) should not be cooked for more than 5 minutes or all of their flavor will dissipate out of your dish and there will have been no point to its addition.
- When
adding dried herbs or spices to a cold dish assume you will need 2
to 4 times more than you would for a hot dish.
Published 04-04-2011
Not For Rabbits Anymore!
Everyone has probably heard the phrase “rabbit food” in conjunction with eating salad. This negative connotation is wholly undeserved given that a good salad is one of the most health promoting and nutritious things that a body can consume. “Bring on the rabbit food!”, we say.
In an earlier column we mentioned that one of the main questions we get asked at Green Bowl is “How do I make a good salad?”. The other question we get asked a lot is, “ I get so tired of just eating salad all the time, how do I make it interesting?”
Today we're going to dealing with precisely that question. Is the phrase “interesting salad” an oxymoron? We think not.
The most important part of any salad is the base, whatever item you choose to make up the bulk of the salad. Most Americans think of iceberg, or romaine lettuce when they think of salad. However, there is so many more of the green and leafy to choose from than those.
Your selection of greens is limited only to what is available in your area and how willing you are to try things.
Some common selections include:
In specialty markets you may also find:
We recommend that you try everything, and we do mean everything. How are you going to know what you like best if you don't try stuff? It's much easier to know what to mix with what if you try a bunch of different things. Trying things gives you a sort of taste reference guide, if you will.
Now that you know all the different sorts of greens out there that you can mix it up with, here's a couple tips about what to put with those greens.
First, you want to buy the freshest, juiciest, tastiest fruits and vegetables you can get your hands on to put in your salads. The better the initial flavor you have going in the more interesting the combinations are going to be, and the more you're going to enjoy eating them.
A good rule of thumb for mixing and matching your salads
Bitter Greens equal Sweet Solids and Vice Versa
This means that if you choose bitter leafy greens like bok choy or collard greens, use sweet vegetables like carrots, bell peppers, or tomatoes as your main solid vegetables. Go easy on things like turnips, celery, or radishes to avoid excessive bitterness. The reverse is the choice of sweet greens like baby lettuces or romaine hearts mean; be more liberal with the bitter solid vegetables. If your greens are very bitter reach into your fruit basket instead of the crisper drawer.
Tip Number Two: Acid is your friend. Whether that acid comes in the form of a ripe luscious orange, or a spoonful of wine vinegar, it's going to boost whatever existing flavor you already have exponentially.
Published 03-28-2011
Everyone has probably heard the phrase “rabbit food” in conjunction with eating salad. This negative connotation is wholly undeserved given that a good salad is one of the most health promoting and nutritious things that a body can consume. “Bring on the rabbit food!”, we say.
In an earlier column we mentioned that one of the main questions we get asked at Green Bowl is “How do I make a good salad?”. The other question we get asked a lot is, “ I get so tired of just eating salad all the time, how do I make it interesting?”
Today we're going to dealing with precisely that question. Is the phrase “interesting salad” an oxymoron? We think not.
The most important part of any salad is the base, whatever item you choose to make up the bulk of the salad. Most Americans think of iceberg, or romaine lettuce when they think of salad. However, there is so many more of the green and leafy to choose from than those.
Your selection of greens is limited only to what is available in your area and how willing you are to try things.
Some common selections include:
- Romaine, Butter, Bibb and Curly Lettuce
- Mache
- Arugula(rockette)
- Spring Mix
- Spinach
- Curly Kale
- Collards
- Turnip Greens
- Baby and Mature Bok
Choy
- Endive(curly and Belgian)
- Beet Greens
In specialty markets you may also find:
- Mizuna
- Tsatsoi
- Purslane
- Frisee
- Pea Shoots
- Pak Choy
We recommend that you try everything, and we do mean everything. How are you going to know what you like best if you don't try stuff? It's much easier to know what to mix with what if you try a bunch of different things. Trying things gives you a sort of taste reference guide, if you will.
Now that you know all the different sorts of greens out there that you can mix it up with, here's a couple tips about what to put with those greens.
First, you want to buy the freshest, juiciest, tastiest fruits and vegetables you can get your hands on to put in your salads. The better the initial flavor you have going in the more interesting the combinations are going to be, and the more you're going to enjoy eating them.
A good rule of thumb for mixing and matching your salads
Bitter Greens equal Sweet Solids and Vice Versa
This means that if you choose bitter leafy greens like bok choy or collard greens, use sweet vegetables like carrots, bell peppers, or tomatoes as your main solid vegetables. Go easy on things like turnips, celery, or radishes to avoid excessive bitterness. The reverse is the choice of sweet greens like baby lettuces or romaine hearts mean; be more liberal with the bitter solid vegetables. If your greens are very bitter reach into your fruit basket instead of the crisper drawer.
Tip Number Two: Acid is your friend. Whether that acid comes in the form of a ripe luscious orange, or a spoonful of wine vinegar, it's going to boost whatever existing flavor you already have exponentially.
Published 03-28-2011
Fruiting Around
We think fruit is fun at Green Bowl and we like to eat quite a lot of it. Fruit is a nice way to get a bit of sweet and sour goodness into your diet, and it is also chock full of vitamins and minerals that are scarce in the vegetable side of the edible botanical equation. People ask us how we manage to eat as much fruit as we do, don't we just get tired of plain old fresh fruit? The short answer is “No, we don't”. However, that's not a very helpful reply.
While we don't get tired of fresh fruits for snacks, smoothies, or dessert, we do like to get a little creative with our fruits once in a while. People think that since fruit tends to be on the sweeter side it has to always be prepared in a dessert fashion and this really isn't so.
One of the classic savory fruit dishes has always been braised cabbage and apples. You will also find fresh and dried dates, figs, prunes, raisins, and apricots incorporated into all kinds of savory dishes across the middle east, the south of France, portions of Spain, Greece, and Italy. Apples, pears, quince, peaches, can also be incorporated into many dishes where a sweet and sour component is desirable, such as stir-fries, braised dishes, and even kabobs.
Here is a recipe that we really like for a Moroccan style Tagine that uses a few dried fruits, vegetables, whole grain and spices. Feel free to mix and match your fruits and vegetables and adjust the level of spiciness to your personal preferences.
(Serves 6)
Published 03-21-2011
We think fruit is fun at Green Bowl and we like to eat quite a lot of it. Fruit is a nice way to get a bit of sweet and sour goodness into your diet, and it is also chock full of vitamins and minerals that are scarce in the vegetable side of the edible botanical equation. People ask us how we manage to eat as much fruit as we do, don't we just get tired of plain old fresh fruit? The short answer is “No, we don't”. However, that's not a very helpful reply.
While we don't get tired of fresh fruits for snacks, smoothies, or dessert, we do like to get a little creative with our fruits once in a while. People think that since fruit tends to be on the sweeter side it has to always be prepared in a dessert fashion and this really isn't so.
One of the classic savory fruit dishes has always been braised cabbage and apples. You will also find fresh and dried dates, figs, prunes, raisins, and apricots incorporated into all kinds of savory dishes across the middle east, the south of France, portions of Spain, Greece, and Italy. Apples, pears, quince, peaches, can also be incorporated into many dishes where a sweet and sour component is desirable, such as stir-fries, braised dishes, and even kabobs.
Here is a recipe that we really like for a Moroccan style Tagine that uses a few dried fruits, vegetables, whole grain and spices. Feel free to mix and match your fruits and vegetables and adjust the level of spiciness to your personal preferences.
(Serves 6)
- 1 cup Brown Rice
- 1 medium Eggplant
- 2 cup Cauliflower (cut into bite sized pieces)
- 1 cup Carrots (peeled and cut into ½ thick rounds)
- 2 ½ cup Vegetable Stock
- 3 tbs Pine Nuts or Slivered Almonds
- 2 tbsp Raisins
- 3 tbsp Dried Apricots (cut into quarters)
- 3 tbsp Dried Figs or Pitted Dates (cut in half)
- 1 small Onion
- 3 cloves Garlic
- 1 pkg Frozen Spinach(thawed and drained thoroughly)
- Salt and Pepper
- 1 tsp Cumin
- ½ tsp Cardamom
- 1 tsp Ginger
- 1 tsp Tumeric
- ½ tsp Nutmeg
- ½ to 1 tsp Red Chile Flakes
- 1
tsp Olive Oil
- Thaw frozen spinach. Place thawed spinach in a sieve or colander and squeeze it to remove excess moisture. Set aside.
- Wash
all vegetables. Peel carrots, eggplant, onion, and garlic. Cut the
carrots into half inch thick rounds. Cut the eggplant into
approximately one inch cubes. Cut the onion into quarters and slice
it a quarter inch thick. Crush the garlic and finely chop it. Cut
the cauliflower into pieces that approximate the size of the
eggplant cubes.
- Measure and combine all the spices, except the chile flakes, in a small bowl.
- Heat olive oil in a large saute pan over medium heat for a couple minutes. Add onions and sweat stirring occasionally for three to five minutes until they start to soften. Add garlic and cook until fragrant, one to two minutes.
- Add
chile flakes, season lightly with salt and pepper, cook one to two
minutes.
- Add carrots, cauliflower and eggplant. Cook several minutes and add spices. Cook several minutes to distribute seasoning well.
- Add
dried fruits, nuts, and rice. Cook together another three minutes or
so over low heat.
- Add
vegetable stock and stir. Bring to a boil and pour mixture into an
oven-proof dish. Cover dish tightly and place in a 300 degree F.
Bake for approximately 20 minutes.
- Remove
dish from oven, add spinach and stir gently to combine. Return dish
to oven and cook until rice and vegetables are finished cooking.
Approximately fifteen minutes. Serve hot.
Published 03-21-2011
Spring Slaw
Spring is coming, the sap is rising and everyone's ready for some bright, fresh flavors to bring on the coming season. Here at Green Bowl we are no exception. Here's one of our favorite techniques for working more raw fruits and vegetables into your diet and a tasty recipe to go with it. We like to take advantage of what is good at any given time of year and a fresh slaw is an excellent way to do that.
Traditional coleslaw is made from shredded cabbage, carrots, and maybe a little onion, then bathed in a cloyingly sweet dressing of approximately the same consistency of used motor oil. We don't find that description all that appetizing. Here's our recipe for what we think makes a good slaw.
Here are a few parameters to keep in mind for mixing up your own slaw
Published 03-14-2011
Spring is coming, the sap is rising and everyone's ready for some bright, fresh flavors to bring on the coming season. Here at Green Bowl we are no exception. Here's one of our favorite techniques for working more raw fruits and vegetables into your diet and a tasty recipe to go with it. We like to take advantage of what is good at any given time of year and a fresh slaw is an excellent way to do that.
Traditional coleslaw is made from shredded cabbage, carrots, and maybe a little onion, then bathed in a cloyingly sweet dressing of approximately the same consistency of used motor oil. We don't find that description all that appetizing. Here's our recipe for what we think makes a good slaw.
- 1 lb Green Cabbage
- 3 stalks Celery
- 1/3 c Green Onions (thinly sliced)
- ½ lb Carrots
- 2 Oranges
- ¼
c Raisins
- 2 tbs Red Wine Vinegar
- 1 tsp Worcestershire Sauce
- Salt
and Pepper
- Remove any wilted leaves and core from the cabbage. Shred finely with a knife or food processor. Peel carrots and shred finely. Clean and slice green onions. Wash celery, cut into 2 inch lengths and then cut into thin slices lengthwise. Set all vegetables asid
- Wash
both oranges. With a vegetable peeler or a micro-plane grater remove
the zest from one orange. If using a vegetable peeler, with a sharp
paring knife remove any lingering white pith from the strips of
zest. Mince the zest strips very finely and set aside. With your
sharp paring knife, cut the peel away from the outside of the
orange. Carefully slice next to the sectioning membranes to cut the
orange into sections. Do this over a bowl to catch any dripping
juice. When you've finished sectioning the orange squeeze the
remaining membranes for any lingering juice into the juice you've
collected already. Cut each of the large sections in half and set
aside.
- Combine
raisins, orange juice, minced or grated orange zest, vinegar, and
Worcestershire sauce in a heat-proof bowl and microwave for 45
seconds on high. Allow to sit for about 5 minutes to allow the
raisins to plump up.
- Combine
all the cut vegetables and orange sections together in a large bowl.
Season lightly with salt and pepper, toss well. Pour raisin/orange
juice mixture over vegetables and toss again. Taste and adjust
seasoning. Slaw is best after allowed to marinate for at least one
hour. Will keep up to three days.
Here are a few parameters to keep in mind for mixing up your own slaw
- Use
at least 3 hard vegetables for every 1 soft vegetable or fruit.
- Shreds
will maintain their shape better and soak up dressing flavors better
than slices.
- Keep
the dressing light and acidic. Don't attempt to add oils or sugars.
If you want it a little sweeter add dried or fresh fruits. If you
want the dressing a little thicker and richer blend it in the
blender with a tablespoon or two of flax seed.
Published 03-14-2011
Cut the Fat!
Fat free cooking gets a lot of hype, but most conventional fat-free recipes try to make up for what is viewed as lack of flavor by adding lots of something else that is similarly undesirable to consume, such as sugar, various chemicals, or something that is still fat, just in a cunning disguise.
People get really wrapped around the axle about fat in their diet. At Green Bowl we think this is a bit silly. The human body requires a certain amount of fat to maintain its tissues, neurological function, etc, eating an extremely low fat diet can result in just as many problems as a very high fat diet. Therefore we do not advocate either of those things. We recommend that approximately 15 percent of your daily calories come from unsaturated, omega-3 rich sources of fat after you have reached your ideal weight. A person who is overweight does not need to consume hardly any fat calories (5% of daily calories approximately) due to the large amount of stored lipids they already possess.
Sources of fat that we recommend with the Green Bowl Eating Plan
We do not recommend obtaining your dietary fat from animal sources such as meats or dairy products owing to the fact that those fats are predominately highly saturated. The other factor is the amount of other nutrients that you consume along with those large amounts of fat calories is so low that we think it's not a very good trade off. Yes, you need to consume fat, but why not pick up some fiber, fat soluble vitamins, a few trace minerals, and some phyto-nutrients at the same time?
We also find that high consumption of animal products is rather an expensive way to fuel your body. In these economic times we are all for saving a few nickels and dimes where we can.
5 Tips for Taking Out Unhealthy Fats and Adding Healthy Ones
Published 03-07-2011
Fat free cooking gets a lot of hype, but most conventional fat-free recipes try to make up for what is viewed as lack of flavor by adding lots of something else that is similarly undesirable to consume, such as sugar, various chemicals, or something that is still fat, just in a cunning disguise.
People get really wrapped around the axle about fat in their diet. At Green Bowl we think this is a bit silly. The human body requires a certain amount of fat to maintain its tissues, neurological function, etc, eating an extremely low fat diet can result in just as many problems as a very high fat diet. Therefore we do not advocate either of those things. We recommend that approximately 15 percent of your daily calories come from unsaturated, omega-3 rich sources of fat after you have reached your ideal weight. A person who is overweight does not need to consume hardly any fat calories (5% of daily calories approximately) due to the large amount of stored lipids they already possess.
Sources of fat that we recommend with the Green Bowl Eating Plan
- Tree Nuts of all kinds particularly Brazil Nuts, Almonds, and Walnuts are some of the most nutritious and our favorites for flavor. (raw or in the form of nut butter)
- Avocados
- Fresh Coconut Flesh
- Peanuts
- Olive Oil
- Flax Seed Meal
We do not recommend obtaining your dietary fat from animal sources such as meats or dairy products owing to the fact that those fats are predominately highly saturated. The other factor is the amount of other nutrients that you consume along with those large amounts of fat calories is so low that we think it's not a very good trade off. Yes, you need to consume fat, but why not pick up some fiber, fat soluble vitamins, a few trace minerals, and some phyto-nutrients at the same time?
We also find that high consumption of animal products is rather an expensive way to fuel your body. In these economic times we are all for saving a few nickels and dimes where we can.
5 Tips for Taking Out Unhealthy Fats and Adding Healthy Ones
- Stop frying!(Any cooking technique that required more than 1to 2 tsp of olive oil should be placed to the wayside for the foreseeable future.)
- Cut animal product consumption by at least two thirds, this includes all meats and dairy products in any form or usage.
- Consume half an ounce of nuts per day.
- Instead of using oil in your salad dressings, use half an avocado or an ounce or two of fresh coconut flesh for richness and texture.
- Add
flax meal to your morning oatmeal or flax seeds to a smoothie. It
will make it thicker and give it a charming, light nutty flavor.
Published 03-07-2011
Gettin'
Grainy With It
Grains are good. We like grains at Green Bowl. We think that unrefined or raw grains have a lot more flavor than refined ones and are much better for you overall. We also think they are more versatile in the types of things you can do with them and the ways you can flavor them. Here is our favorite method for cooking any type of whole grain and a few ideas for seasoning it once it's cooked.
Stove-Top Steamed Grain
Fresh herbs should be added to the grain after it has finished cooking. Dried herbs and whole spices should be added to the cooking liquid and cooked along with the grain to imbue their flavor most effectively into the grain. Ground spices can be added either during the cooking process or after cooking while the grain is still hot.
Other flavoring agents that we like
Add whole grains to your diet, they are cheap, easy, and simple. Whole grains are full of flavor and nutrition and who doesn't want more of that in their diet? Try some out soon!
Published 02-28-2011
Grains are good. We like grains at Green Bowl. We think that unrefined or raw grains have a lot more flavor than refined ones and are much better for you overall. We also think they are more versatile in the types of things you can do with them and the ways you can flavor them. Here is our favorite method for cooking any type of whole grain and a few ideas for seasoning it once it's cooked.
Stove-Top Steamed Grain
- Select your grain. This technique works for any type of whole grain from wheat berries, to quinoa, barley, to brown rice.
- Rinse
your grain. Every type of grain should be rinsed to remove excess
starch or any dust that accumulated on it during the
threshing/milling process. Quinoa must be soaked for at least 30
minutes and rinsed three to four times before cooking to remove a
naturally occurring bitter coating on the outside of the grain.
- Combine 1 part of grain with 2 parts of liquid in an appropriately sized vessel. (We generally use either water, mushroom stock, or vegetable stock for our liquid.)
- Bring to a boil, turn down to a light simmer and cover vessel with lid or plate. Cook approximately 15 to 20 minutes until all the liquid is absorbed and grain is cooked. Grain is done when each grain is chewy but not hard and swelled, but not exploded. If grain is pasty or mushy it is over-cooked. If it is still hard, but there is no water left, add a bit more and keep cooking it until it is done.
- When
grain is cooked, turn off burner, and allow grain to sit for about
ten minutes. Fluff with a fork before serving if serving as is.
Fresh herbs should be added to the grain after it has finished cooking. Dried herbs and whole spices should be added to the cooking liquid and cooked along with the grain to imbue their flavor most effectively into the grain. Ground spices can be added either during the cooking process or after cooking while the grain is still hot.
Other flavoring agents that we like
- Roasted garlic paste. Add 2 to 4 tablespoons of this to 2 cups of cooked grains for a fabulous twist.
- Thai or Indian Curry
paste is an excellent addition to the grain cooking liquid.
- Acid:
Toss warm cooked grain in wine or malt vinegar, lime or lemon juice.
The warm grains soak up the acid and the effect is not unlike
putting vinegar on potato chips or french fries.
- Soy sauce and chile sauces in moderation are generally very nice as well.
Add whole grains to your diet, they are cheap, easy, and simple. Whole grains are full of flavor and nutrition and who doesn't want more of that in their diet? Try some out soon!
Published 02-28-2011
Bean Basics
We eat a lot of beans here at Green Bowl and we advocate that other people do too. They are high in fiber and protein, easy to digest, help to stabilize blood sugar and neutralize accompanying mood swings, are cheap to come by, and easy to cook. All of those qualities make beans a big winner in our book.
A lot of folks would like to eat more beans, but are kind of at a loss as to what to do with them and how to cook them. We buy most of our beans dried and cook them ourselves. It's cheaper that way, you don't end up with all the salt, and you can season them however you'd like. We generally cook up a big batch and then prepare them in different ways throughout the week.
Here's our basic bean cooking method plus a few things that we do with them after they are cooked.
At Green Bowl we like our beans with sauteed onions, garlic, chilies, and lime juice. We make that a lot. Sometimes we take out the lime and add fresh ginger, soy sauce, and black vinegar or Hoisin sauce for a more Asian style dish.
During the Summer months we make marinated bean salads with fresh garlic, summer squash, bell peppers, and red onion. We like to season our bean dishes whether hot, or cold, with cumin, tumeric, coriander, black pepper, fresh parsley, chives, and citrus zest. Vinegars are also high on our list of seasoning favorites, as are chilies and chile sauces.
Hopefully after reading this you feel like cooking yourself up a mess of beans. You won't be disappointed, they taste real good and real good for you!
Published 02-21-2011
We eat a lot of beans here at Green Bowl and we advocate that other people do too. They are high in fiber and protein, easy to digest, help to stabilize blood sugar and neutralize accompanying mood swings, are cheap to come by, and easy to cook. All of those qualities make beans a big winner in our book.
A lot of folks would like to eat more beans, but are kind of at a loss as to what to do with them and how to cook them. We buy most of our beans dried and cook them ourselves. It's cheaper that way, you don't end up with all the salt, and you can season them however you'd like. We generally cook up a big batch and then prepare them in different ways throughout the week.
Here's our basic bean cooking method plus a few things that we do with them after they are cooked.
- Select your type and amount of beans. We mainly cook black beans, navy beans, kidney or pinto bean, or chickpeas in about 2 pound batches. The method is always the same, but the cooking times vary a bit and the cooked yield will be about 4 pounds, or approximately 10 to 12 cups of beans.
- After
selecting your beans, rinse them well in cold water. It is desirable
to soak your beans to rehydrate them somewhat because it will take
several hours off your cooking time, but you don't have to. Be aware
that if you don't soak your beans you may end up adding more liquid
several times and cooking them for approximately three times as long
had you soaked them for a couple hours.
- After
rinsing and soaking, place your beans in a sturdy oven-proof dish.
We like ceramic, but glass or metal works fine too. Add a few
aromatics if you'd like such as half an onion cut into quarters or a
half a teaspoon of red chile flakes and some freshly ground black
pepper. Add 2 tablespoons of wine, cider, or malt vinegar.
- Bring 8 cups of water to the boil and pour over the beans. Cover the beans tightly!!! Place dish in a 350 degrees Fahrenheit oven and cook for 1 hour.
- After
the first hour of cooking, remove dish from oven, stir and add 1
teaspoon of salt. Add a little more water if necessary, but you
shouldn't need it. Re-cover the dish, return to oven and cook
another 40 minutes.
- Taste the beans after the second cooking time is elapsed. They should be cooked through and a little soft, but not mushy. If they aren't completely cooked, return to oven and cook another 20 minutes.
- When the beans are cooked allow them to cool for 20 minutes in the cooking vessel out of the oven, dump them into a large bowl, remove any whole spices and the onion chunks. Cool for about an hour and then refrigerate for later use.
At Green Bowl we like our beans with sauteed onions, garlic, chilies, and lime juice. We make that a lot. Sometimes we take out the lime and add fresh ginger, soy sauce, and black vinegar or Hoisin sauce for a more Asian style dish.
During the Summer months we make marinated bean salads with fresh garlic, summer squash, bell peppers, and red onion. We like to season our bean dishes whether hot, or cold, with cumin, tumeric, coriander, black pepper, fresh parsley, chives, and citrus zest. Vinegars are also high on our list of seasoning favorites, as are chilies and chile sauces.
Hopefully after reading this you feel like cooking yourself up a mess of beans. You won't be disappointed, they taste real good and real good for you!
Published 02-21-2011
Getting Steamed!
We like steamed vegetables at Green Bowl, almost as much as we like salad. Steamed vegetables do have a bit of a reputation for being boring, dull, or just “sick people” food. We think this is unimaginative. Steamed vegetables are very healthy, taste very good, are very easy to prepare, and according to our method should make up a good portion of your diet.
The first step to excellent steamed vegetables is, excellent vegetables. If you start with low quality raw or frozen vegetables, you're going to end up with low quality cooked vegetables and it's as simple as that.
The second step on the road to tasty steamed vegetables is identifying when the vegetables are cooked. You will know your vegetables are cooked when the colors have brightened somewhat. They will also be either fork tender for things like broccoli or cauliflower, or pliable for sliced carrots or asparagus.
Over-cooking your vegetables is bad in a lot of ways. It leaches out exponentially more nutrients, turns the texture into so much revolting sludge, and leaves the colors unappealingly faded. To avoid these problems; check your vegetables often and don't leave them in the cooking vessel when they are finished, the carry-over heat will wreck them. If you must choose between under-cooking or over-cooking when you're first getting the hang of steaming, go with under-cooking.
We get asked a lot of questions about how to season things, particularly vegetables. Conventional cooking would have you believe that you flavor your food with fat, and to some extent sugar. We don't like that method at Green Bowl. Fat and sugar do not amplify existing flavor, if anything they suppress it.
Our recommendation is to season your steaming water with fresh or dried herbs, whole cloves of garlic, pieces of onion or shallots, or sliced fresh ginger. We also recommend seasoning your cooked vegetables with some form of acid, such as wine, malt, or fruit vinegar, lemon, lime, or orange juice. If you like soy sauce, we think that tamari soy sauce is fabulous on almost any kind of steamed vegetables, also try Bragg Liquid Aminos for a somewhat lower sodium alternative. [Note: When you season with soy sauce or liquid aminos add no extra salt, you will not need it.]
Procedure for Steaming Vegetables
We like steamed vegetables at Green Bowl, almost as much as we like salad. Steamed vegetables do have a bit of a reputation for being boring, dull, or just “sick people” food. We think this is unimaginative. Steamed vegetables are very healthy, taste very good, are very easy to prepare, and according to our method should make up a good portion of your diet.
The first step to excellent steamed vegetables is, excellent vegetables. If you start with low quality raw or frozen vegetables, you're going to end up with low quality cooked vegetables and it's as simple as that.
The second step on the road to tasty steamed vegetables is identifying when the vegetables are cooked. You will know your vegetables are cooked when the colors have brightened somewhat. They will also be either fork tender for things like broccoli or cauliflower, or pliable for sliced carrots or asparagus.
Over-cooking your vegetables is bad in a lot of ways. It leaches out exponentially more nutrients, turns the texture into so much revolting sludge, and leaves the colors unappealingly faded. To avoid these problems; check your vegetables often and don't leave them in the cooking vessel when they are finished, the carry-over heat will wreck them. If you must choose between under-cooking or over-cooking when you're first getting the hang of steaming, go with under-cooking.
We get asked a lot of questions about how to season things, particularly vegetables. Conventional cooking would have you believe that you flavor your food with fat, and to some extent sugar. We don't like that method at Green Bowl. Fat and sugar do not amplify existing flavor, if anything they suppress it.
Our recommendation is to season your steaming water with fresh or dried herbs, whole cloves of garlic, pieces of onion or shallots, or sliced fresh ginger. We also recommend seasoning your cooked vegetables with some form of acid, such as wine, malt, or fruit vinegar, lemon, lime, or orange juice. If you like soy sauce, we think that tamari soy sauce is fabulous on almost any kind of steamed vegetables, also try Bragg Liquid Aminos for a somewhat lower sodium alternative. [Note: When you season with soy sauce or liquid aminos add no extra salt, you will not need it.]
Procedure for Steaming Vegetables
- In an appropriately sized pot bring an inch or two of water to a boil, add whatever type of flavoring aromatics you would like, if any.
- Wash
and clean your vegetables. Cut them into appropriately sized and
shaped pieces.
- Add
vegetables to boiling water. Cover tightly to trap steam. For solid,
less porous vegetables, such as carrots allow to cook approximately
5 minutes before checking. Spongier or less solid vegetables such as
broccoli or asparagus cook for three minutes and then check.
- When
vegetables are cooked, remove from cooking vessel. Sprinkle lightly
with vinegar, citrus juice, or soy sauce. Toss nicely and serve
piping hot.
The Salad Bowl
We
eat a lot of salad at Green Bowl and a lot of people ask us what we
use, how we put it together, etc. Here is our basic recipe, feel free
to adapt this recipe to suit your tastes by adding or subtracting any
members of the edible botanical family that you see fit. We recommend
consuming at least one, and preferably two, of these salads daily for
optimum results.
Basic Green Bowl Salad
Published: 02-07-2011
Basic Green Bowl Salad
- 1 medium head of Romaine, Butter, or Bibb Lettuce, or 4 ounces Baby Spinach or Spring Mix
- 2
to 4 Button or Crimini Mushrooms (thinly sliced)
- 1
stick of Celery (thinly sliced)
- ½
c Cherry Tomatoes or Red Bell Pepper (cut into small pieces)
- ½
c Cucumber (thinly sliced)
- ¼
c Green Onion or Red Onion (thinly sliced)
- 1
to 2 Ounces Kale, Collard Greens, Cabbage, Turnip or Beet Greens
(washed, de-ribbed, shredded, or torn into small pieces.)
- Fresh
Ground Black Pepper
- Clean and wash all your vegetables. Trim away anything that is wilted or browning on the lettuces. [If you're using baby greens give them a pick through to remove anything that might prove to be inedible. That should be all they require for preparation.] Tear or cut whole lettuces into bite-sized pieces.
- Peel
those vegetables that need it. Slice all the solid vegetables as
desired.
- Wash
and de-rib bitter greens. If using collards or cabbage, shred
finely. If using kale, turnip, or beet greens tear into small
pieces. The smaller the pieces, or the finer the shreds, the less
tough and fibrous the greens will be and the sweeter the flavor as
well.
- When
all your items are prepared, place in a serving bowl, top with
freshly ground black pepper and serve.
Published: 02-07-2011