3-4 lb chicken pieces
12 oz. orange juice
1 cup sultanas (golden raisins)
salt and pepper to taste
generous sprinkle of ground cinnamon (Saigon cinnamon* if available)
1 tsp. corn starch
1 can (11 oz.) mandarin oranges, drained
Place chicken in slow cooker and pour orange juice over it. Sprinkle with raisins and cinnamon and stir in. Cover and cook on med. for 1/2 hr., then low for 4-6 hours or until chicken is tender. Remove about a cup of sauce and combine it with the corn starch, mixing well and removing any lumps. Return the sauce-corn starch mixture to the pot and stir in. Add mandarin oranges, turn pot to high, and cook for half an hour.
Serve sauce over chicken pieces, or pick chicken off bones, stir into the sauce, and serve over rice or pasta.
From: Dana Huffman.
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*Saigon cinnamon is a particularly strong cinnamon found in specialty stores. Adapt the type and quantity of cinnamon to your taste, but I think this recipe is pretty bland without enough cinnamon to thoroughly coat most of the top.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
30 December, 2015
23 December, 2015
Tangerines, mandarins, satsumas, clementines
native to: southeastern China
in season: winter
Tangerines are the US term for what Europe calls mandarin oranges (Citrus reticulata, of the Rutaceae family). Mandarins were once imported to the US via North Africa and picked up the name from the city of Tangiers, the residents of which are also called Tangerines. However, when a modern store labels something as a "tangerine," it is probably a Fairchild or Darby mandarin orange, having seeds and a slightly tougher peel. "Satsuma" is the Japanese word for mandarins, now associated with a seedless variety having a leathery skin. These are most often canned, since they're tender and don't ship well. Clementines, often marketed as "Cuties" or "Sweeties," are sweet, nearly seedless, and the easiest to peel. Some sources say clementines are a cross between mandarins and regular oranges, while others just list them as a cultivar of mandarins.
Remember those arils the pomegranate discussion mentioned a couple of weeks ago? Well, tangerine sections are also arils. Tangerine seeds are safe to eat, but unpleasantly bitter.
Like oranges, tangerines are low in calories and of course have no fat or cholesterol. They have even more flavonoid anti-oxidants than oranges and provide plenty of vitamins A and, of course, C. They're also a good source of fiber and provide calcium, potassium, magnesium, and other minerals. Research is also finding phyto-chemicals and other compounds that protect against cancer, arthritis, obesity, and heart disease in citrus fruits.
Pesticides are widely used on citrus crops, so you should wash conventionally-grown fruits before peeling to keep the gunk off your hands. Beyond that, it's not a big concern if you're only eating the insides, but stick to organic fruits if you're planning to use the peel: candied peel, tangerine peel tea, zest....
Read more:
label-style nutrition information for tangerines
a comparison of different varieties of mandarins
mandarins and other citrus fruits at Nutrition and You
oranges and tangerines compared at LiveStrong.com
The Fruit Pages
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season: winter
Tangerines are the US term for what Europe calls mandarin oranges (Citrus reticulata, of the Rutaceae family). Mandarins were once imported to the US via North Africa and picked up the name from the city of Tangiers, the residents of which are also called Tangerines. However, when a modern store labels something as a "tangerine," it is probably a Fairchild or Darby mandarin orange, having seeds and a slightly tougher peel. "Satsuma" is the Japanese word for mandarins, now associated with a seedless variety having a leathery skin. These are most often canned, since they're tender and don't ship well. Clementines, often marketed as "Cuties" or "Sweeties," are sweet, nearly seedless, and the easiest to peel. Some sources say clementines are a cross between mandarins and regular oranges, while others just list them as a cultivar of mandarins.
Remember those arils the pomegranate discussion mentioned a couple of weeks ago? Well, tangerine sections are also arils. Tangerine seeds are safe to eat, but unpleasantly bitter.
Like oranges, tangerines are low in calories and of course have no fat or cholesterol. They have even more flavonoid anti-oxidants than oranges and provide plenty of vitamins A and, of course, C. They're also a good source of fiber and provide calcium, potassium, magnesium, and other minerals. Research is also finding phyto-chemicals and other compounds that protect against cancer, arthritis, obesity, and heart disease in citrus fruits.
Pesticides are widely used on citrus crops, so you should wash conventionally-grown fruits before peeling to keep the gunk off your hands. Beyond that, it's not a big concern if you're only eating the insides, but stick to organic fruits if you're planning to use the peel: candied peel, tangerine peel tea, zest....
Read more:
label-style nutrition information for tangerines
a comparison of different varieties of mandarins
mandarins and other citrus fruits at Nutrition and You
oranges and tangerines compared at LiveStrong.com
The Fruit Pages
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
16 December, 2015
Fesenjan (Pomegranate Chicken)
Serves: 3-4
1 large yellow onion, diced
3-4 Tbsp olive oil
1/4 cup pomegranate molasses*
1 1/2 cups walnut halves, toasted and chopped to a fine meal in a food processor or blender
2 boneless skinless chicken breasts, cut into 1 1/2-inch cubes (substitute garbanzos and/or extra walnuts for a vegetarian version)
2 cups chicken broth (or vegetable broth for a vegetarian version)
2 Tbsp honey or agave syrup
1/2 teaspoon turmeric
pinch each cinnamon, nutmeg and black pepper
For serving:
Serve over rice or, for a low-carb version, cauliflower. Garnish with fresh pomegranate arils and parsley if desired.
Cook onions in 1 Tbsp olive oil over high heat until soft, stirring occasionally. In a separate pan, cook the chicken in a little olive oil over medium heat (do this in two batches unless using a very large pan). Once browned, add to the onions. Add chicken stock and bring to a boil. Reduce heat and add pomegranate molasses, honey, turmeric, cinnamon, nutmeg, pepper and walnuts. Simmer for 15-25 minutes, until desired thickness is reached. Taste and adjust seasonings as needed.
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*I'm told pomegranate molasses can sometimes be found at the Olympia Food Co-op; a middle eastern market is the best bet, though. If you have a source of real pomegrante juice that isn't mostly sugar water, you can always try making your own.
(another recipe at food.com)
(another recipe at Food Network)
Adapted from: The Minimalist Baker
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 large yellow onion, diced
3-4 Tbsp olive oil
1/4 cup pomegranate molasses*
1 1/2 cups walnut halves, toasted and chopped to a fine meal in a food processor or blender
2 boneless skinless chicken breasts, cut into 1 1/2-inch cubes (substitute garbanzos and/or extra walnuts for a vegetarian version)
2 cups chicken broth (or vegetable broth for a vegetarian version)
2 Tbsp honey or agave syrup
1/2 teaspoon turmeric
pinch each cinnamon, nutmeg and black pepper
For serving:
Serve over rice or, for a low-carb version, cauliflower. Garnish with fresh pomegranate arils and parsley if desired.
Cook onions in 1 Tbsp olive oil over high heat until soft, stirring occasionally. In a separate pan, cook the chicken in a little olive oil over medium heat (do this in two batches unless using a very large pan). Once browned, add to the onions. Add chicken stock and bring to a boil. Reduce heat and add pomegranate molasses, honey, turmeric, cinnamon, nutmeg, pepper and walnuts. Simmer for 15-25 minutes, until desired thickness is reached. Taste and adjust seasonings as needed.
---------
*I'm told pomegranate molasses can sometimes be found at the Olympia Food Co-op; a middle eastern market is the best bet, though. If you have a source of real pomegrante juice that isn't mostly sugar water, you can always try making your own.
(another recipe at food.com)
(another recipe at Food Network)
Adapted from: The Minimalist Baker
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
09 December, 2015
Pomegranates
native to: the Middle East or northern India
in season: winter
Pomegranates are technically berries even though the skin and pith are inedible. The seeds and their little pulp sacks, called arils, are the edible part and the source of pomegranate juice. They contain two unique nutrients, both named for the pomegranate, Punica granatum. Punicalagins are powerful antioxidants contained in pomegranate juice and peel and are good for the heart and blood vessels. Punicic acid, also known as pomegranate seed oil, is a fatty acid found in the arils. Pomegranate juice is used against chronic inflammation and may protect against prostate and breast cancer, high blood pressure, arthritis, heart disease, cholesterol problems, atherosclerosis, bacterial and fungal infections, gum disease, poor memory, and even erectile dysfunction. Pomegranates are rich in nitrates that help athletic performance by enhancing blood flow. They also contain phytochemicals that can improve depression and help build bone mass. They contain lots of vitamin C and also pantothenic acid (B5), which can reduce muscle cramps and the insulin resistance of diabetes.
"Pomegranate" means "seeded apple" and they have been used to symbolize health, abundance, and fertility. The internet suggests seeding them underwater to reduce the splatter of the juice, but there's something very traditional and comfortable about picking the arils one by one from a slice as you eat them and watch a Christmas movie or play Yatsee. The seeds within are edible but not everyone likes them. It should also be noted that the tannins and acids in pomegranates can upset dogs' stomachs, so this is a good snack to keep to yourself.
Read more:
label-style nutrition information for raw pomegranates
Dr. Fuhrman
mercola.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season: winter
Pomegranates are technically berries even though the skin and pith are inedible. The seeds and their little pulp sacks, called arils, are the edible part and the source of pomegranate juice. They contain two unique nutrients, both named for the pomegranate, Punica granatum. Punicalagins are powerful antioxidants contained in pomegranate juice and peel and are good for the heart and blood vessels. Punicic acid, also known as pomegranate seed oil, is a fatty acid found in the arils. Pomegranate juice is used against chronic inflammation and may protect against prostate and breast cancer, high blood pressure, arthritis, heart disease, cholesterol problems, atherosclerosis, bacterial and fungal infections, gum disease, poor memory, and even erectile dysfunction. Pomegranates are rich in nitrates that help athletic performance by enhancing blood flow. They also contain phytochemicals that can improve depression and help build bone mass. They contain lots of vitamin C and also pantothenic acid (B5), which can reduce muscle cramps and the insulin resistance of diabetes.
"Pomegranate" means "seeded apple" and they have been used to symbolize health, abundance, and fertility. The internet suggests seeding them underwater to reduce the splatter of the juice, but there's something very traditional and comfortable about picking the arils one by one from a slice as you eat them and watch a Christmas movie or play Yatsee. The seeds within are edible but not everyone likes them. It should also be noted that the tannins and acids in pomegranates can upset dogs' stomachs, so this is a good snack to keep to yourself.
Read more:
label-style nutrition information for raw pomegranates
Dr. Fuhrman
mercola.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
02 December, 2015
Sweet potato slow-cooker casserole
2 lb. sweet potatoes, cooked and mashed*; or 2 cans (16 oz. each) canned sweet potatoes/yams, drained and mashed
1/2 cup milk
1/4 cup dry sherry
6 Tbsp. butter
1 tsp. freshly grated lemon peel
1/4 tsp. freshly grated nutmeg
dash cayenne pepper
4 eggs
Beat sweet potatoes, milk, sherry, and butter until smooth. Add lemon peel, nutmeg, cayenne, and eggs; beat well. Pour into greased slow-cooker; cover and cook on high 1 hour, then on low 3-4 hours.
Makes about 2 qts.
Adapted from Rival Crock-Pot cooking. Golden Press, c1975. ISBN: 030749263X
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*If using leftover mashed sweet potatoes, estimate the amounts of butter and milk or orange juice already used and subtract from amounts of butter and milk to be added.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/2 cup milk
1/4 cup dry sherry
6 Tbsp. butter
1 tsp. freshly grated lemon peel
1/4 tsp. freshly grated nutmeg
dash cayenne pepper
4 eggs
Beat sweet potatoes, milk, sherry, and butter until smooth. Add lemon peel, nutmeg, cayenne, and eggs; beat well. Pour into greased slow-cooker; cover and cook on high 1 hour, then on low 3-4 hours.
Makes about 2 qts.
Adapted from Rival Crock-Pot cooking. Golden Press, c1975. ISBN: 030749263X
---------
*If using leftover mashed sweet potatoes, estimate the amounts of butter and milk or orange juice already used and subtract from amounts of butter and milk to be added.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
26 November, 2015
Ode to the candied yam
When I was young, candied yams* were a Thanksgiving tradition. After the oldest generation was gone, my father was the only one who would eat the stuff, but it had to be on the table, glistening rust-brown with fungus-white marshmallows. It was reduced to a single yam then, in a 6-inch-square dish which would return to the fridge after dinner with a single corner missing. Jokes about the candied yam -- without an "s" at the end -- became as traditional as the dish itself. By the time I discovered that yams and sweet potatoes in other forms were actually edible, my father was a decade gone and I was in my forties. Funny how childhood impressions endure.
Ode to the candied yam
Oh singular yam, much reviled,
Vegetable more jest than food,
What ill-lived former life has brought you
To this ignominious doom?
Torn from sun-warmed, sleepy soil
To drown in sugar syruped gloom,
Sacrificed to one man's craving,
Set among marshmallow blooms.
When at last the baking's over,
Cut by glutinous silver spoon,
One corner only will be eaten
As noses turn up through the room.
Mashed or fried you're much admired,
Oh, most ancient, noble root,
But you know, because we tell you,
Sugar spoils a savory fruit.
-------------
*Or rather, as I discovered recently, candied orange-fleshed sweet potatoes.
Ode to the candied yam
Oh singular yam, much reviled,
Vegetable more jest than food,
What ill-lived former life has brought you
To this ignominious doom?
Torn from sun-warmed, sleepy soil
To drown in sugar syruped gloom,
Sacrificed to one man's craving,
Set among marshmallow blooms.
When at last the baking's over,
Cut by glutinous silver spoon,
One corner only will be eaten
As noses turn up through the room.
Mashed or fried you're much admired,
Oh, most ancient, noble root,
But you know, because we tell you,
Sugar spoils a savory fruit.
-------------
*Or rather, as I discovered recently, candied orange-fleshed sweet potatoes.
25 November, 2015
Sweet potatoes and yams
native to:
sweet potatoes: tropical regions of the Americas
yams: Asia
in season: fall
Although they serve the same purpose and are used interchangeably in recipes, sweet potatoes and yams are not, in fact, the same thing. However, just in case there was any threat of clarity on the matter, what the supermarkets describe as "Garnet" or "Jewel" yams are in fact orange-fleshed sweet potatoes. For actual yams, you'll probably have to go to an ethnic market. Both vegetables should be kept out of the fridge in a cool, dark, reasonably dry spot.
Sweet potatoes are slightly more nutritious, but both are good sources of fiber, potassium, copper, manganese, iron, vitamins C and B6, thiamine (B1), pantothenic acid and folates. They both have plenty of antioxidants and very low glycemic indices. Yams are somewhat lower in calories; they have more omega-3s and a unique blend of phytonutrients. Sweet potatoes are significantly higher in vitamin A and anti-inflammatories. Yams can actually worsen symptoms of inflammatory diseases such as IBS, arthritis, and gout, but are thought to help relieve PMS symptoms, while sweet potatoes have a less desirable ratio of omega-3 and omega-6 fats.
Yams are of the genus Dioscorea in the morning glory family and are larger and have a thicker skin. They are used in Chinese, Korean, and Japanese traditional medicine to speed healing of wounds. They may also help stabilize hormonal patterns and lower the risk of osteoporosis.
Sweet potatoes are Ipomoea batatas in the genus Convolvulaceae. Conventionally-grown ones can be treated with dyes or wax and should be peeled before eating, while the skins of organic sweet potatoes can be eaten. Boiling is actually a good way of preparing them, because it makes the beta-carotene and vitamin A more available and lowers their glycemic index (it ends up at about half that of a baked sweet potato). For the best beta-carotene absorption, eat your sweet potatoes with a bit of fat or oil (stir-frying is a good option here). People with oxalate concerns should be careful of sweet potatoes, although they're not as bad as leafy vegetables such as spinach.
Sweet potatoes can be eaten raw, but yams contain bitter, unhealthy proteins and must be peeled and cooked. One variety, Japanese yam (Dioscorea opposita) is traditionally soaked in a vinegar solution instead of cooking, which amounts to much the same thing.
Read more:
label-style nutrition information for cooked yam
label-style nutrition information for cooked sweet potato
yams at Nutrition and You
sweet potatoes at whfoods.com
sweet potatoes and yams at Fullcircle.com
sweet potatoes compared to white potatoes at Cleveland Clinic
and, just for fun, here's the classic modern epicLutefisk and yams
Check back tomorrow for my own bit of doggerel about this Thanksgiving favorite (or, if you're a poetry-lover, maybe not...).
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
sweet potatoes: tropical regions of the Americas
yams: Asia
in season: fall
Although they serve the same purpose and are used interchangeably in recipes, sweet potatoes and yams are not, in fact, the same thing. However, just in case there was any threat of clarity on the matter, what the supermarkets describe as "Garnet" or "Jewel" yams are in fact orange-fleshed sweet potatoes. For actual yams, you'll probably have to go to an ethnic market. Both vegetables should be kept out of the fridge in a cool, dark, reasonably dry spot.
Sweet potatoes are slightly more nutritious, but both are good sources of fiber, potassium, copper, manganese, iron, vitamins C and B6, thiamine (B1), pantothenic acid and folates. They both have plenty of antioxidants and very low glycemic indices. Yams are somewhat lower in calories; they have more omega-3s and a unique blend of phytonutrients. Sweet potatoes are significantly higher in vitamin A and anti-inflammatories. Yams can actually worsen symptoms of inflammatory diseases such as IBS, arthritis, and gout, but are thought to help relieve PMS symptoms, while sweet potatoes have a less desirable ratio of omega-3 and omega-6 fats.
Yams are of the genus Dioscorea in the morning glory family and are larger and have a thicker skin. They are used in Chinese, Korean, and Japanese traditional medicine to speed healing of wounds. They may also help stabilize hormonal patterns and lower the risk of osteoporosis.
Sweet potatoes are Ipomoea batatas in the genus Convolvulaceae. Conventionally-grown ones can be treated with dyes or wax and should be peeled before eating, while the skins of organic sweet potatoes can be eaten. Boiling is actually a good way of preparing them, because it makes the beta-carotene and vitamin A more available and lowers their glycemic index (it ends up at about half that of a baked sweet potato). For the best beta-carotene absorption, eat your sweet potatoes with a bit of fat or oil (stir-frying is a good option here). People with oxalate concerns should be careful of sweet potatoes, although they're not as bad as leafy vegetables such as spinach.
Sweet potatoes can be eaten raw, but yams contain bitter, unhealthy proteins and must be peeled and cooked. One variety, Japanese yam (Dioscorea opposita) is traditionally soaked in a vinegar solution instead of cooking, which amounts to much the same thing.
Read more:
label-style nutrition information for cooked yam
label-style nutrition information for cooked sweet potato
yams at Nutrition and You
sweet potatoes at whfoods.com
sweet potatoes and yams at Fullcircle.com
sweet potatoes compared to white potatoes at Cleveland Clinic
and, just for fun, here's the classic modern epicLutefisk and yams
Check back tomorrow for my own bit of doggerel about this Thanksgiving favorite (or, if you're a poetry-lover, maybe not...).
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
18 November, 2015
Beyond cranberry sauce
Tradition dictates that this is when I should post a recipe for cranberry sauce, but since the internet already has approximately two cranberry sauce recipes per sauce-eating adult on the entire planet, I'll just say that there's no reason to eat the canned stuff if you've got a source of good cranberries since it's about as difficult to make as chocolate milk, but start with no more than half the sugar or other sweetener in the recipe and work up.
Instead, here are a couple of intriguing recipes from Olympia's Bloom Creek Cranberries, who plan to be at the Olympia Farmer's Market at least through the next couple of weeks.
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Kathy's cranberry fudge
1 1/4 cup fresh or frozen cranberries (1 bag Bloom Creek cranberries)
1/2 cup light corn syrup
2 cups chocolate chips
1/2 cup powdered sugar
1/4 cup evaporated milk
1 tsp. vanilla
1/3 cup chopped walnuts or pecans
Boil cranberries and corn syrup on high 5-7 minutes, stirring occasionally, until reduced to 3 Tbsp. Remove from heat and stir in chocolate until melted. Add remaining ingredients and stir vigorously until thick and glossy. Pour into a plastic-lined 8x8-inch pan, cover, and chill until firm.
--------
Felix's cranberry pork chops
Mix equal parts cranberry sauce and barbecue sauce. Spoon over pork chops and bake at 350F until done.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Instead, here are a couple of intriguing recipes from Olympia's Bloom Creek Cranberries, who plan to be at the Olympia Farmer's Market at least through the next couple of weeks.
---------
Kathy's cranberry fudge
1 1/4 cup fresh or frozen cranberries (1 bag Bloom Creek cranberries)
1/2 cup light corn syrup
2 cups chocolate chips
1/2 cup powdered sugar
1/4 cup evaporated milk
1 tsp. vanilla
1/3 cup chopped walnuts or pecans
Boil cranberries and corn syrup on high 5-7 minutes, stirring occasionally, until reduced to 3 Tbsp. Remove from heat and stir in chocolate until melted. Add remaining ingredients and stir vigorously until thick and glossy. Pour into a plastic-lined 8x8-inch pan, cover, and chill until firm.
--------
Felix's cranberry pork chops
Mix equal parts cranberry sauce and barbecue sauce. Spoon over pork chops and bake at 350F until done.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
11 November, 2015
Cranberries
native to: Northern Europe, Asia, and the US, and Canada
in season here: late fall into winter
Contrary to the popular image, cranberries don't require an actual bog to grow in, although they do need plenty of water and acidic, sandy soil and will grow in one (and what else are you going to grow there?). They're a member of the Ericaceae or heather family, related to blueberries, bilberries, and lingonberries, and grow on low creeping shrubs with thin branches and small evergreen leaves. Cranberries are also called bounceberries because they bounce when ripe (a quality actually used commercially to sort them), and craneberries because their blossoms look a bit like the heads of cranes. The berries float, so flooding the field is the easiest way to harvest them. Most of the big commercial fields sell the biggest, juiciest berries to juice manufacturers, so once again a farmers' market is the best place to shop.
Cranberries were used by Native Americans as food, decorations, medicine, and dyes. The American cranberry, Vaccinium macrocarpon, is the most widely-grown variety, having the biggest berries, but other species such as the European cranberry (Vaccinium oxycoccos) can be found throughout the northern hemisphere and the smaller-berried Vaccinium microcarpum is common in northern Europe and Asia.
Cranberries are rich in phyto-nutrients that offer protection against cavities, urinary tract infections, cancer, neurological diseases, and inflammatory diseases, and may support the immune system in general. They also have a lot of antioxidants and are useful against cholesterol problems. They're a good source of all sorts of nutrients, providing lots of vitamins A, C, E, and K, beta-carotene, lutein, zea-xanthin, folate, potassium, and manganese. They'll turn urine acidic, which helps prevent the formation of alkaline stones in the urinary tract, although the oxalic acid can form its own stones, so be careful if that's a concern for you, and be sure you're getting plenty of water with your cranberries. You should also be careful of cranberries if you're taking warfarin or need to build up minerals such as calcium.
Cranberries are most commonly consumed as juice, but this is not the best way to get all those great phytonutrients. Also, many "juices" are mostly water and sugar, so be sure to check the fine print on those labels.
Read more:
label-style nutrition information for raw cranberries
label-style nutrition information for sweetened dried cranberries
www.whfoods.com
Nutrition and You
Medical News Today
Authority Nutrition
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: late fall into winter
Contrary to the popular image, cranberries don't require an actual bog to grow in, although they do need plenty of water and acidic, sandy soil and will grow in one (and what else are you going to grow there?). They're a member of the Ericaceae or heather family, related to blueberries, bilberries, and lingonberries, and grow on low creeping shrubs with thin branches and small evergreen leaves. Cranberries are also called bounceberries because they bounce when ripe (a quality actually used commercially to sort them), and craneberries because their blossoms look a bit like the heads of cranes. The berries float, so flooding the field is the easiest way to harvest them. Most of the big commercial fields sell the biggest, juiciest berries to juice manufacturers, so once again a farmers' market is the best place to shop.
Cranberries were used by Native Americans as food, decorations, medicine, and dyes. The American cranberry, Vaccinium macrocarpon, is the most widely-grown variety, having the biggest berries, but other species such as the European cranberry (Vaccinium oxycoccos) can be found throughout the northern hemisphere and the smaller-berried Vaccinium microcarpum is common in northern Europe and Asia.
Cranberries are rich in phyto-nutrients that offer protection against cavities, urinary tract infections, cancer, neurological diseases, and inflammatory diseases, and may support the immune system in general. They also have a lot of antioxidants and are useful against cholesterol problems. They're a good source of all sorts of nutrients, providing lots of vitamins A, C, E, and K, beta-carotene, lutein, zea-xanthin, folate, potassium, and manganese. They'll turn urine acidic, which helps prevent the formation of alkaline stones in the urinary tract, although the oxalic acid can form its own stones, so be careful if that's a concern for you, and be sure you're getting plenty of water with your cranberries. You should also be careful of cranberries if you're taking warfarin or need to build up minerals such as calcium.
Cranberries are most commonly consumed as juice, but this is not the best way to get all those great phytonutrients. Also, many "juices" are mostly water and sugar, so be sure to check the fine print on those labels.
Read more:
label-style nutrition information for raw cranberries
label-style nutrition information for sweetened dried cranberries
www.whfoods.com
Nutrition and You
Medical News Today
Authority Nutrition
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
04 November, 2015
Roots in cream
any combination of celeriac, potatoes, and/or kohlrabi*
whole milk, half-and-half, or cream
sprinkle of nutmeg, optional
Peel the roots and slice into 1/4-inch thick disks. Arrange in an oven-proof dish and add enough milk to just cover, then sprinkle with nutmeg if desired. Cover dish and place on a baking sheet (optional but highly recommended, because chances are it'll boil over and make a mess and possibly a smell; for easy clean-up dig out that old baking sheet you've been meaning to throw out anyway or spring for one of those disposable foil oven liners). Bake 45 min. at 375F, then uncover and bake another 10 min or until slices are tender.
*possibly beets would be good too.
From Dana Huffman.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
whole milk, half-and-half, or cream
sprinkle of nutmeg, optional
Peel the roots and slice into 1/4-inch thick disks. Arrange in an oven-proof dish and add enough milk to just cover, then sprinkle with nutmeg if desired. Cover dish and place on a baking sheet (optional but highly recommended, because chances are it'll boil over and make a mess and possibly a smell; for easy clean-up dig out that old baking sheet you've been meaning to throw out anyway or spring for one of those disposable foil oven liners). Bake 45 min. at 375F, then uncover and bake another 10 min or until slices are tender.
*possibly beets would be good too.
From Dana Huffman.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
28 October, 2015
Celeriac
native to: Europe
in season here: winter
Celeriac, celery root, knob celery, soup celery, or turnip-rooted celery is a member of the Apiaceae or carrot family and is closely related to the more familiar leaf celery. While the stalks and leaves can be eaten -- they're rather tough and strong-flavored -- it's the root we're after here. It can keep for months in the fridge as long as you don't let it dry out, but freezing is not recommended. To use, pare it down to the smooth white flesh and pretend it's a celery-flavored potato. It's most commonly mashed with potatoes, but I like it scalloped.
Celeriac is very low in calories and carbohydrates, and high in anti-oxidants and cancer-fighting compounds. It's good against osteoporosis because of the vitamin K it provides, and studies suggest it limits neuronal damage in Alzheimer's. It has some valuable B-complex vitamins and provides lots of minerals: phosphorus, potassium, magnesium, iron, calcium, copper, and manganese.
It's high in water-soluble fiber, making it a good choice if you have cholesterol concerns. It's also good for the heart and nerves, and can be helpful against urinary problems. Like celery, however, it should only be eaten in moderation by pregnant women and sparingly by people on diuretics or anti-coagulants. If you're allergic to birch or mugwort pollens, (or celery, of course) you may also react to celeriac.
Read more:
label-style nutrition information for raw celeriac
label-style nutrition information for cooked celeriac
Natural Health Solutions has nutrition information and lots of serving suggestions
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: winter
Celeriac, celery root, knob celery, soup celery, or turnip-rooted celery is a member of the Apiaceae or carrot family and is closely related to the more familiar leaf celery. While the stalks and leaves can be eaten -- they're rather tough and strong-flavored -- it's the root we're after here. It can keep for months in the fridge as long as you don't let it dry out, but freezing is not recommended. To use, pare it down to the smooth white flesh and pretend it's a celery-flavored potato. It's most commonly mashed with potatoes, but I like it scalloped.
Celeriac is very low in calories and carbohydrates, and high in anti-oxidants and cancer-fighting compounds. It's good against osteoporosis because of the vitamin K it provides, and studies suggest it limits neuronal damage in Alzheimer's. It has some valuable B-complex vitamins and provides lots of minerals: phosphorus, potassium, magnesium, iron, calcium, copper, and manganese.
It's high in water-soluble fiber, making it a good choice if you have cholesterol concerns. It's also good for the heart and nerves, and can be helpful against urinary problems. Like celery, however, it should only be eaten in moderation by pregnant women and sparingly by people on diuretics or anti-coagulants. If you're allergic to birch or mugwort pollens, (or celery, of course) you may also react to celeriac.
Read more:
label-style nutrition information for raw celeriac
label-style nutrition information for cooked celeriac
Natural Health Solutions has nutrition information and lots of serving suggestions
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
21 October, 2015
Pumpkin soup with cheese croutons
2 Tbsp. olive oil
1 medium onion, chopped
1 rib celery, chopped
4 cloves garlic, crushed or minced
1 lb. (about 4 cups) pumpkin*, cubed
1 medium potato, peeled and diced
1 tsp. dried sage
salt to taste
1/4 tsp. cayenne pepper
8 cups chicken stock
for croutons:
12 slices French bread**
olive oil
1 clove garlic, peeled
grated cheese of your choice -- Parmesan, Gouda, or Cheddar would be good
Saute onion, celery, and garlic in oil over medium heat until softened and lightly browned. Add remaining ingredients, bring to a boil, and simmer 30 minutes or until pumpkin and potato are tender. Puree soup with an immersion blender if available, or in batches in a regular blender. Adjust seasonings and keep warm.
Toast bread under the broiler and brush with oil. Rub with garlic on one side and sprinkle heavily with cheese. Return to broiler and toast until cheese is melted. Fill bowls with soup and top with croutons.
Makes about 6 servings, but I bet it'd freeze.
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*Make sure you're using a pie or sugar pumpkin; jack-o-lantern pumpkins are not particularly palatable. You can also substitute butternut squash if you prefer.
**The original recipe doesn't specify, but I suspect you want small slices, as from a baguette. This would probably also look great done like French onion soup, with bowl-sized slices of bread toasted, oiled, and garliced like the croutons, but then floated on the soup, topped with slices of cheese, and the bowls put under the broiler on a tray to melt the cheese.
Adapted from: Ghoulish goodies / Sharon Bowers. Storey, 2009. ISBN: 9781603421461
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 medium onion, chopped
1 rib celery, chopped
4 cloves garlic, crushed or minced
1 lb. (about 4 cups) pumpkin*, cubed
1 medium potato, peeled and diced
1 tsp. dried sage
salt to taste
1/4 tsp. cayenne pepper
8 cups chicken stock
for croutons:
12 slices French bread**
olive oil
1 clove garlic, peeled
grated cheese of your choice -- Parmesan, Gouda, or Cheddar would be good
Saute onion, celery, and garlic in oil over medium heat until softened and lightly browned. Add remaining ingredients, bring to a boil, and simmer 30 minutes or until pumpkin and potato are tender. Puree soup with an immersion blender if available, or in batches in a regular blender. Adjust seasonings and keep warm.
Toast bread under the broiler and brush with oil. Rub with garlic on one side and sprinkle heavily with cheese. Return to broiler and toast until cheese is melted. Fill bowls with soup and top with croutons.
Makes about 6 servings, but I bet it'd freeze.
-----------------
*Make sure you're using a pie or sugar pumpkin; jack-o-lantern pumpkins are not particularly palatable. You can also substitute butternut squash if you prefer.
**The original recipe doesn't specify, but I suspect you want small slices, as from a baguette. This would probably also look great done like French onion soup, with bowl-sized slices of bread toasted, oiled, and garliced like the croutons, but then floated on the soup, topped with slices of cheese, and the bowls put under the broiler on a tray to melt the cheese.
Adapted from: Ghoulish goodies / Sharon Bowers. Storey, 2009. ISBN: 9781603421461
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
14 October, 2015
Maggot stew
This is a great dish for Halloween dinners, but it's also a very good small-batch stew for all winter. If the orzo "maggots" bother you, substitute something less white and worm-shaped, such as wide whole-wheat noodles or fiori.
2 Tbsp. vegetable oil
1/4 cup flour
salt and pepper to taste
1/4 tsp. garlic powder (or to taste)
1 lb. stew beef in 1-inch chunks
small onion, halved and thinly sliced
2 cans (14.5 oz.) plain or Italian-style crushed tomatoes
1 can (10.5 oz.) beef broth
1 tsp. thyme (optional)
1 tsp. oregano
3-4 medium carrots, peeled if desired and sliced
1 cup fresh or frozen green beans
3/4 cup orzo pasta
Heat oil in stewpot over medium-low. Measure flour, salt, pepper and garlic powder into a plastic bag, drop in stew meat, close bag and shake until meat is well coated. Dump bag into stew pot, add onion, and turn heat to up to medium. Brown meat, turning frequently, until it begins to look crusty. Add tomatoes, broth, thyme, and oregano. Bring to a boil, then simmer on low for an hour. Add carrots and beans to the pot and simmer another 45 minutes or until carrots are tender. For best effect, cook the orzo according to package directions, drain in a colander and add to the stew pot. Do not stir in too much. It also works to add dry pasta directly to stew about 5-10 minutes before stew is done, as long as there is enough liquid, and let it cook that way but you won't get the abundant shining white "maggots" on the surface when you serve it.
Optional ingredients: potatoes, canned garbanzos.
Adapted from: Gross grub / Cheryl Porter.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 Tbsp. vegetable oil
1/4 cup flour
salt and pepper to taste
1/4 tsp. garlic powder (or to taste)
1 lb. stew beef in 1-inch chunks
small onion, halved and thinly sliced
2 cans (14.5 oz.) plain or Italian-style crushed tomatoes
1 can (10.5 oz.) beef broth
1 tsp. thyme (optional)
1 tsp. oregano
3-4 medium carrots, peeled if desired and sliced
1 cup fresh or frozen green beans
3/4 cup orzo pasta
Heat oil in stewpot over medium-low. Measure flour, salt, pepper and garlic powder into a plastic bag, drop in stew meat, close bag and shake until meat is well coated. Dump bag into stew pot, add onion, and turn heat to up to medium. Brown meat, turning frequently, until it begins to look crusty. Add tomatoes, broth, thyme, and oregano. Bring to a boil, then simmer on low for an hour. Add carrots and beans to the pot and simmer another 45 minutes or until carrots are tender. For best effect, cook the orzo according to package directions, drain in a colander and add to the stew pot. Do not stir in too much. It also works to add dry pasta directly to stew about 5-10 minutes before stew is done, as long as there is enough liquid, and let it cook that way but you won't get the abundant shining white "maggots" on the surface when you serve it.
Optional ingredients: potatoes, canned garbanzos.
Adapted from: Gross grub / Cheryl Porter.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
07 October, 2015
Beef and greens soup
1/4-1/3 lb. stew beef, in small cubes (if purchased cut for stew, cut each cube in half)
about 1/2 small onion, diced
drizzle olive oil
plenty of garlic powder or 1-2 cloves garlic, crushed; or to taste
pepper to taste
dash ground ginger (optional)
about 2 cups beef broth
greens from 2-3 beets,* washed, picked over, and larger stems removed; boiled until just wilted and drained, if desired**
generous handful of spinach leaves,* washed and picked over
small handful pasta, rice, or barley, uncooked (optional)
Brown stew meat and onions in just enough oil to keep them from sticking; season with garlic, pepper, and ginger while cooking. When beef is mostly cooked through and aswim in its own drippings, add broth and adjust seasonings if needed. Bring to a boil and simmer until beef is tender, half an hour to an hour in most cases. Add beet greens, spinach, and rice or barley if using, return to a boil, and simmer 5 minutes or so, until greens are mostly cooked. Add pasta if using and continue cooking until all ingredients are done. Serves one hearty appetite as an unaccompanied main meal or two with a side salad and toast.
---------
*The amounts are not critical; use whatever suits your taste and feel free to include other greens such as kale in the mix. You may need to adjust cooking time for tougher greens.
**If you find beet greens to be unpleasantly bitter, try pre-cooking them like this to draw off most of the bitterness.
From: Dana Huffman.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
about 1/2 small onion, diced
drizzle olive oil
plenty of garlic powder or 1-2 cloves garlic, crushed; or to taste
pepper to taste
dash ground ginger (optional)
about 2 cups beef broth
greens from 2-3 beets,* washed, picked over, and larger stems removed; boiled until just wilted and drained, if desired**
generous handful of spinach leaves,* washed and picked over
small handful pasta, rice, or barley, uncooked (optional)
Brown stew meat and onions in just enough oil to keep them from sticking; season with garlic, pepper, and ginger while cooking. When beef is mostly cooked through and aswim in its own drippings, add broth and adjust seasonings if needed. Bring to a boil and simmer until beef is tender, half an hour to an hour in most cases. Add beet greens, spinach, and rice or barley if using, return to a boil, and simmer 5 minutes or so, until greens are mostly cooked. Add pasta if using and continue cooking until all ingredients are done. Serves one hearty appetite as an unaccompanied main meal or two with a side salad and toast.
---------
*The amounts are not critical; use whatever suits your taste and feel free to include other greens such as kale in the mix. You may need to adjust cooking time for tougher greens.
**If you find beet greens to be unpleasantly bitter, try pre-cooking them like this to draw off most of the bitterness.
From: Dana Huffman.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
30 September, 2015
Garlic
native to: central Asia
in season here: late summer-fall
One of the best-known benefits of garlic is prevention of high blood pressure. It does this by providing alliin, which keeps blood vessels from contracting, and (according to more recent research) because red blood cells use the polysulfides in garlic to make hydrogen sulfide gas that helps blood vessels expand. Not all garlic extracts have the sulfur compounds for this second effect, so you're better off eating garlic in your food and putting up with garlic breath. To help mitigate the problem, encourage all your friends and family to eat garlic, too; if they smell of it, they're less likely to smell it. Some less-known effects of garlic include improving iron metabolism, lowering cholesterol, preventing blood clots, and just possibly reducing the number of fat cells the body produces, a side effect of its anti-inflammatory properties (apparently researchers have decided that obesity is characterized by chronic low-grade inflammation; who knew?).
There are lots of flavonoids in there too, along with selenium, manganese, copper, phosphorus, germanium, and vitamins B1, B6 and C, and it's an anti-oxidant and anti-arthritic. It can even help reduce airway inflammation during allergic reactions (but you should still keep your medication on hand...). Its anti-cancer properties include inhibiting carcenogen formation during high-temperature cooking of meat. There's also some interesting research being done on the antimicrobial properties of garlic.
Garlic is a member of the Allium family, related to lilies, onions, chives, shallots, and leeks. There are two basic types, hardneck and softneck. Hardneck garlic has a tough central stalk while softneck has a softer leaflike stalk that allows for braiding. Softneck garlic keeps longer, nine months or more, has a larger bulb with more cloves, and is generally milder in flavor. Hardneck garlic is closer to wild garlic and tends to larger cloves, if fewer per bulb, and richer flavor, but will only keep about half a year, if that.
Folklore claims it will bring good luck and ward off evil (including vampires), and that eating raw garlic will prevent colds; and it does in fact boost the immune system. Ancient Egyptians were the first (that we know about) to cultivate garlic, and it was used in the ancient and classical worlds to enhance strength. There was even a Roman dish, called moretum or garlic cheese, that is described in a poem (possibly by Virgil and giving us the national motto "E pluribus unum") as using four bulbs of garlic -- some fifty cloves -- in one mortar-full. It was used for millennia for ear infections, cholera, and typhus. In both world wars it was used as a disinfectant, and even now is being used against MRSA.
The longest string of garlic in the world was 123 feet long and contained 1600 garlic bulbs.
Read more:
label-style nutrition information for raw garlic
whfoods.com
Really Garlicky has some home remedies using garlic
The Mother Earth News Organic Gardening blog discusses hardneck vs. softneck garlic
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: late summer-fall
One of the best-known benefits of garlic is prevention of high blood pressure. It does this by providing alliin, which keeps blood vessels from contracting, and (according to more recent research) because red blood cells use the polysulfides in garlic to make hydrogen sulfide gas that helps blood vessels expand. Not all garlic extracts have the sulfur compounds for this second effect, so you're better off eating garlic in your food and putting up with garlic breath. To help mitigate the problem, encourage all your friends and family to eat garlic, too; if they smell of it, they're less likely to smell it. Some less-known effects of garlic include improving iron metabolism, lowering cholesterol, preventing blood clots, and just possibly reducing the number of fat cells the body produces, a side effect of its anti-inflammatory properties (apparently researchers have decided that obesity is characterized by chronic low-grade inflammation; who knew?).
There are lots of flavonoids in there too, along with selenium, manganese, copper, phosphorus, germanium, and vitamins B1, B6 and C, and it's an anti-oxidant and anti-arthritic. It can even help reduce airway inflammation during allergic reactions (but you should still keep your medication on hand...). Its anti-cancer properties include inhibiting carcenogen formation during high-temperature cooking of meat. There's also some interesting research being done on the antimicrobial properties of garlic.
Garlic is a member of the Allium family, related to lilies, onions, chives, shallots, and leeks. There are two basic types, hardneck and softneck. Hardneck garlic has a tough central stalk while softneck has a softer leaflike stalk that allows for braiding. Softneck garlic keeps longer, nine months or more, has a larger bulb with more cloves, and is generally milder in flavor. Hardneck garlic is closer to wild garlic and tends to larger cloves, if fewer per bulb, and richer flavor, but will only keep about half a year, if that.
Folklore claims it will bring good luck and ward off evil (including vampires), and that eating raw garlic will prevent colds; and it does in fact boost the immune system. Ancient Egyptians were the first (that we know about) to cultivate garlic, and it was used in the ancient and classical worlds to enhance strength. There was even a Roman dish, called moretum or garlic cheese, that is described in a poem (possibly by Virgil and giving us the national motto "E pluribus unum") as using four bulbs of garlic -- some fifty cloves -- in one mortar-full. It was used for millennia for ear infections, cholera, and typhus. In both world wars it was used as a disinfectant, and even now is being used against MRSA.
The longest string of garlic in the world was 123 feet long and contained 1600 garlic bulbs.
Read more:
label-style nutrition information for raw garlic
whfoods.com
Really Garlicky has some home remedies using garlic
The Mother Earth News Organic Gardening blog discusses hardneck vs. softneck garlic
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Tuscan white bean and roasted garlic soup
1 lb dry Cannellini beans, rinsed
1 bulb garlic, peeled
8 cups water
4 fresh sage leaves, plus more for garnish
2 tsp olive oil
1 Tbsp chicken or vegetable bouillon powder
salt and pepper to taste
Place beans, 3 cloves garlic, water, and a few sage leaves in slow cooker; cover and cook on high 4 hours, or until beans are soft.
Place remaining garlic cloves in the center of a 7x7 inch square of aluminum foil and drizzle with oil; salt lightly. Seal foil and bake at 400F 25-30 minutes, until garlic is soft and golden. Remove from oven and let cool.
Add bouillon to the cooked beans and mix to dissolve. Transfer some of the beans and liquid to a blender; add roasted garlic (reserve a few cloves for garnish if desired). Blend until smooth and return to slow cooker. Repeat until desired texture is reached. Adjust seasonings.
Garnish with fresh sage leaves, white pepper, whole roasted garlic cloves, if desired.
Makes about 7 3/4 cups, or 7 servings.
Adapted from Skinnytaste.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 bulb garlic, peeled
8 cups water
4 fresh sage leaves, plus more for garnish
2 tsp olive oil
1 Tbsp chicken or vegetable bouillon powder
salt and pepper to taste
Place beans, 3 cloves garlic, water, and a few sage leaves in slow cooker; cover and cook on high 4 hours, or until beans are soft.
Place remaining garlic cloves in the center of a 7x7 inch square of aluminum foil and drizzle with oil; salt lightly. Seal foil and bake at 400F 25-30 minutes, until garlic is soft and golden. Remove from oven and let cool.
Add bouillon to the cooked beans and mix to dissolve. Transfer some of the beans and liquid to a blender; add roasted garlic (reserve a few cloves for garnish if desired). Blend until smooth and return to slow cooker. Repeat until desired texture is reached. Adjust seasonings.
Garnish with fresh sage leaves, white pepper, whole roasted garlic cloves, if desired.
Makes about 7 3/4 cups, or 7 servings.
Adapted from Skinnytaste.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
23 September, 2015
Winter squash
native to: Mexico and Central America
in season here: fall
Winter squash come in many varieties, but they all have a fairly hard outer shell and a hollow inner cavity full of seeds. Modern squashes developed from the wild squash of an area between Guatemala and Mexico, and were first cultivated for their seeds, the flesh being meager and very bitter. While roasted pumpkin seeds are the best known these days, the seeds of all winter squashes can be toasted to make a healthy snack, full of linoleic and oleic acids. Place them on a baking sheet and roast them at 160-170F for 15-20 minutes to minimize damage to these fatty acids.
Winter squash has been known to be an important source of carotenoids, especially alpha-carotene and beta-carotene. 90% of their total calories come from carbohydrates, and about half of that has a starchy composition, so they're one of the starchier vegetables, but not all starch is created equal: there are a number of animal studies showing that the pectins in winter squash have antioxidant, anti-inflammatory, anti-diabetic, and insulin-regulating properties. Other antioxidants in winter squash include good ol' vitamin C and manganese. Cucurbitacins, named after the squash family, Cucurbitaceae, are also found in brassicas, some mushrooms, and some molluscs, but were first discovered in winter squash. They have anti-viral, anti-bacterial, and anti-inflammatory properties. Winter squash also have valuable amounts of omega-3s, especially when you consider that less than 15% of their calories come from fats. They also provide plenty of B-complex vitamins: B1, B3, B6, pantothenic acid, folate, and the B-vitamin-like compound d-chiro-inositol, which are all important to blood sugar regulation.
Winter squash can be used to help clean up contaminated soil, absorbing polycyclic aromatic hydrocarbons and other contaminants; which is great if you're doing environmental work, but not so great if you're planning to eat the squash. This is a good time to insist on that "organic" label, even though conventionally-grown squash is not known for containing pesticide residues. It keeps best out of the light in a steady 50-60F.
Read more:
label-style nutrition information for cooked butternut squash
label-style nutrition information for cooked acorn squash
label-style nutrition information for cooked spaghetti squash
label-style nutrition information for cooked pumpkin
a guide to 10 common types of winter squash
and apparently you can also eat pumpkin blossoms
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: fall
Winter squash come in many varieties, but they all have a fairly hard outer shell and a hollow inner cavity full of seeds. Modern squashes developed from the wild squash of an area between Guatemala and Mexico, and were first cultivated for their seeds, the flesh being meager and very bitter. While roasted pumpkin seeds are the best known these days, the seeds of all winter squashes can be toasted to make a healthy snack, full of linoleic and oleic acids. Place them on a baking sheet and roast them at 160-170F for 15-20 minutes to minimize damage to these fatty acids.
Winter squash has been known to be an important source of carotenoids, especially alpha-carotene and beta-carotene. 90% of their total calories come from carbohydrates, and about half of that has a starchy composition, so they're one of the starchier vegetables, but not all starch is created equal: there are a number of animal studies showing that the pectins in winter squash have antioxidant, anti-inflammatory, anti-diabetic, and insulin-regulating properties. Other antioxidants in winter squash include good ol' vitamin C and manganese. Cucurbitacins, named after the squash family, Cucurbitaceae, are also found in brassicas, some mushrooms, and some molluscs, but were first discovered in winter squash. They have anti-viral, anti-bacterial, and anti-inflammatory properties. Winter squash also have valuable amounts of omega-3s, especially when you consider that less than 15% of their calories come from fats. They also provide plenty of B-complex vitamins: B1, B3, B6, pantothenic acid, folate, and the B-vitamin-like compound d-chiro-inositol, which are all important to blood sugar regulation.
Winter squash can be used to help clean up contaminated soil, absorbing polycyclic aromatic hydrocarbons and other contaminants; which is great if you're doing environmental work, but not so great if you're planning to eat the squash. This is a good time to insist on that "organic" label, even though conventionally-grown squash is not known for containing pesticide residues. It keeps best out of the light in a steady 50-60F.
Read more:
label-style nutrition information for cooked butternut squash
label-style nutrition information for cooked acorn squash
label-style nutrition information for cooked spaghetti squash
label-style nutrition information for cooked pumpkin
a guide to 10 common types of winter squash
and apparently you can also eat pumpkin blossoms
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
19 September, 2015
Zucchini coleslaw
2 cups shredded zucchini, drained about 15 minutes
1 cup shredded carrots
1/2 bell pepper, thinly sliced
1/4 cup onion, thinly sliced
1 apple, shredded
dressing:
1 clove garlic, minced
1/2 tsp. ground ginger
1/4 tsp. celery seed
1/2 tsp. salt
1/2 tsp. pepper
1/4 cup vinegar
2 tsp. olive oil
1/2 tsp. sesame oil
1 Tbsp. honey or sugar
Toss vegetables. In a separate bowl, whisk together the dressing ingredients and toss with vegetable mixture.
Yield: 4 servings
From the Thurston County Food Bank
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 cup shredded carrots
1/2 bell pepper, thinly sliced
1/4 cup onion, thinly sliced
1 apple, shredded
dressing:
1 clove garlic, minced
1/2 tsp. ground ginger
1/4 tsp. celery seed
1/2 tsp. salt
1/2 tsp. pepper
1/4 cup vinegar
2 tsp. olive oil
1/2 tsp. sesame oil
1 Tbsp. honey or sugar
Toss vegetables. In a separate bowl, whisk together the dressing ingredients and toss with vegetable mixture.
Yield: 4 servings
From the Thurston County Food Bank
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
16 September, 2015
Turkey
native to: North and South America
After all the fruits and vegetables I've written about, I thought it was about time to give our friends at Moir Country Farm a chance (plus I found this intriguing recipe for Tandoori Turkey...). The advantage to buying your meat at a farmers' market is that the better life and better feed the animals have at a small farm does produce better meat. Also, some of the ethical objections to a carnivorous lifestyle really only apply to factory farms; the farmers' market is where you can find meat from animals that, in the words of one farmer, "have a good life... and one really bad day."
So let's get to the details. A turkey that gets to forage naturally produces meat that is higher in omega-3 fats, and has a better ratio of omega-3 to omega-6 fats (omega-6s are the ones that encourage inflammation, that most of us get too much of). Also, turkey is one of several high-protein foods (tuna and egg whites are others) that help prevent blood sugar spikes. As well as the protein (more per gram than chicken or beef), turkey supplies all of the B vitamins, although the levels of some of these (notably biotin, which is good for the hair and helps metabolize sugars) will vary depending on how well the turkey has been eating. Turkey is also and excellent source of selenium and provides zinc, copper, phosphorus, magnesium, potassium, and iron.
Turkey hasn't been studied as much as other poultry, and few studies differentiate between conventional, organic, and pastured turkey, so here's another area of opportunity for any researchers who might be listening. One thing to be aware of is that turkey contains purines, which break down into uric acid, so if you have kidney problems or gout you'll want to be careful about how much turkey you eat. Turkey is reputed to cause sleepiness, being a natural source of tryptophan, which is a serotonin precursor, but in fact it doesn't contain that much. The sleepiness you feel after a turkey dinner is more likely to be from the associated high-carb foods and just generally the amounts you've probably eaten.
While there are many different breeds of turkey, they all belong to the species Meleagris gallopavo and are native to the Americas. Wild and heritage breeds seldom deserve turkeys' reputation for deep stupidity; it is only certain popular commercial breeds that have had all the brains bred out of them.
If you're going to eat skinless turkey to reduce the amount of fat you're getting, consider removing the skin after cooking it to retain moisture and flavor during cooking. If you're not ruthlessly cutting every ounce of fat you can, go ahead and eat the skin and greasier cuts to get more omega-3s from turkey's particularly nutritious fat.
Read more:
label-style nutrition information for turkey breast
label-style nutrition information for dark meat
whfoods.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
After all the fruits and vegetables I've written about, I thought it was about time to give our friends at Moir Country Farm a chance (plus I found this intriguing recipe for Tandoori Turkey...). The advantage to buying your meat at a farmers' market is that the better life and better feed the animals have at a small farm does produce better meat. Also, some of the ethical objections to a carnivorous lifestyle really only apply to factory farms; the farmers' market is where you can find meat from animals that, in the words of one farmer, "have a good life... and one really bad day."
So let's get to the details. A turkey that gets to forage naturally produces meat that is higher in omega-3 fats, and has a better ratio of omega-3 to omega-6 fats (omega-6s are the ones that encourage inflammation, that most of us get too much of). Also, turkey is one of several high-protein foods (tuna and egg whites are others) that help prevent blood sugar spikes. As well as the protein (more per gram than chicken or beef), turkey supplies all of the B vitamins, although the levels of some of these (notably biotin, which is good for the hair and helps metabolize sugars) will vary depending on how well the turkey has been eating. Turkey is also and excellent source of selenium and provides zinc, copper, phosphorus, magnesium, potassium, and iron.
Turkey hasn't been studied as much as other poultry, and few studies differentiate between conventional, organic, and pastured turkey, so here's another area of opportunity for any researchers who might be listening. One thing to be aware of is that turkey contains purines, which break down into uric acid, so if you have kidney problems or gout you'll want to be careful about how much turkey you eat. Turkey is reputed to cause sleepiness, being a natural source of tryptophan, which is a serotonin precursor, but in fact it doesn't contain that much. The sleepiness you feel after a turkey dinner is more likely to be from the associated high-carb foods and just generally the amounts you've probably eaten.
While there are many different breeds of turkey, they all belong to the species Meleagris gallopavo and are native to the Americas. Wild and heritage breeds seldom deserve turkeys' reputation for deep stupidity; it is only certain popular commercial breeds that have had all the brains bred out of them.
If you're going to eat skinless turkey to reduce the amount of fat you're getting, consider removing the skin after cooking it to retain moisture and flavor during cooking. If you're not ruthlessly cutting every ounce of fat you can, go ahead and eat the skin and greasier cuts to get more omega-3s from turkey's particularly nutritious fat.
Read more:
label-style nutrition information for turkey breast
label-style nutrition information for dark meat
whfoods.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Turkey and Butternut Squash Chili
2 Tbsp. olive oil
1 onion, chopped
2 cloves garlic, minced or crushed
1 lb. ground turkey breast
1 lb. butternut squash, peeled, seeded, and cut into 1-inch pieces
1/2 cup chicken broth
4.5 ounce can chopped green chilies
2 cans (14.5 ounces each) petite diced tomatoes
15 ounce can kidney beans with liquid
15.5 ounce can white hominy, drained
8 ounce can tomato sauce
1 Tbsp. chili powder
1 Tbsp. ground cumin
1 tsp. garlic salt
Heat olive oil over medium heat and cook the onion and garlic about 3 minutes, stirring. Add the turkey and cook, crumbling, until no longer pink. Add remaining ingredients, bring to a simmer, and simmer over medium-low heat about 20 minutes, until the squash is tender and turkey is done.
Adapted from allrecipes.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 onion, chopped
2 cloves garlic, minced or crushed
1 lb. ground turkey breast
1 lb. butternut squash, peeled, seeded, and cut into 1-inch pieces
1/2 cup chicken broth
4.5 ounce can chopped green chilies
2 cans (14.5 ounces each) petite diced tomatoes
15 ounce can kidney beans with liquid
15.5 ounce can white hominy, drained
8 ounce can tomato sauce
1 Tbsp. chili powder
1 Tbsp. ground cumin
1 tsp. garlic salt
Heat olive oil over medium heat and cook the onion and garlic about 3 minutes, stirring. Add the turkey and cook, crumbling, until no longer pink. Add remaining ingredients, bring to a simmer, and simmer over medium-low heat about 20 minutes, until the squash is tender and turkey is done.
Adapted from allrecipes.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Tandoori turkey
12-14 lb. whole turkey, rinsed and patted dry
1/4 cup kosher salt
5 black cardamom pods
5 green cardamom pods
1 Tbsp. cumin seeds
1 medium red onion, chopped
2 ribs celery, chopped
4 cloves garlic
turkey roasting bag
Marinade:
4 cups plain whole-milk yogurt
1/2 cup chopped peeled ginger
1/2 cup fresh lime juice
1/4 cup finely chopped garlic
1/4 cup paprika
2 Tbsp. tandoori masala (see below for recipe)
2 Tbsp. garam masala (see below for recipe)
2 tsp. chili powder
1 tsp. freshly ground black pepper
Rub turkey inside and out with salt and place in roasting bag. Stuff turkey with cardamom and cumin, then with onion, celery, and garlic.
Purée marinade ingredients in a blender and pour into roasting bag, making sure turkey is coated. Tie bag and place breast side down in roasting pan. Refrigerate overnight. When ready to cook, let turkey stand in bag at room temperature for 1 hour, then turn breast side up. Poke steam holes in bag if required. Roast turkey for 30 minutes at 400F, then reduce heat to 350F and continue to roast about another 1 1/2 hours, until meat thermometer registers 160F. Cut open bag and pull away from turkey. Continue to roast another 15-30 minutes more, until breast is deeply browned but not burned and thermometer registers 165°F. Transfer to carving board and let rest at least 20 minutes.
Strain juices into a large saucepan and skim off fat. Simmer over medium heat about 20 minutes, until sauce is reduced to 3 1/2 cups.
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Tandoori masala:
2 1/2 Tbsp. coriander seeds
2 Tbsp. cumin seeds
1 Tbsp. + 1 tsp. whole black peppercorns
1 Tbsp. ground cardamom
2 tsp. chili powder
1 tsp. dried fenugreek
1 tsp. whole cloves
1 cinnamon stick, 3-4 inches, broken into pieces
1/4 tsp. ajwain seeds
Toast spices over medium heat until fragrant, stirring frequently, about 2 minutes. Let cool. Grind mixture in a spice mill or with mortar and pestle, working in batches. Store in an airtight container at room temperature up to 1 month.
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Garam masala:
24 bay leaves, crumbled
3 Tbsp. black cardamom pods
2 1/2 Tbsp. cumin seeds
2 Tbsp. black peppercorns
1 1/2 Tbsp. green cardamom pods
1 Tbsp. coriander seeds
2 tsp. ajwain seeds
2 tsp. whole cloves
1 cinnamon stick, 3-4 inches, broken into pieces
Toast spices over medium heat until fragrant, stirring frequently, about 2 minutes. Let cool. Grind mixture in a spice mill or with mortar and pestle, working in batches. Sift through medium-mesh strainer and store in an airtight container at room temperature up to 1 month.
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Adapted from a recipe by Heather Carlucci-Rodriguez from Bon Appétit, November 2011, as reprinted by epicurious.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/4 cup kosher salt
5 black cardamom pods
5 green cardamom pods
1 Tbsp. cumin seeds
1 medium red onion, chopped
2 ribs celery, chopped
4 cloves garlic
turkey roasting bag
Marinade:
4 cups plain whole-milk yogurt
1/2 cup chopped peeled ginger
1/2 cup fresh lime juice
1/4 cup finely chopped garlic
1/4 cup paprika
2 Tbsp. tandoori masala (see below for recipe)
2 Tbsp. garam masala (see below for recipe)
2 tsp. chili powder
1 tsp. freshly ground black pepper
Rub turkey inside and out with salt and place in roasting bag. Stuff turkey with cardamom and cumin, then with onion, celery, and garlic.
Purée marinade ingredients in a blender and pour into roasting bag, making sure turkey is coated. Tie bag and place breast side down in roasting pan. Refrigerate overnight. When ready to cook, let turkey stand in bag at room temperature for 1 hour, then turn breast side up. Poke steam holes in bag if required. Roast turkey for 30 minutes at 400F, then reduce heat to 350F and continue to roast about another 1 1/2 hours, until meat thermometer registers 160F. Cut open bag and pull away from turkey. Continue to roast another 15-30 minutes more, until breast is deeply browned but not burned and thermometer registers 165°F. Transfer to carving board and let rest at least 20 minutes.
Strain juices into a large saucepan and skim off fat. Simmer over medium heat about 20 minutes, until sauce is reduced to 3 1/2 cups.
------------
Tandoori masala:
2 1/2 Tbsp. coriander seeds
2 Tbsp. cumin seeds
1 Tbsp. + 1 tsp. whole black peppercorns
1 Tbsp. ground cardamom
2 tsp. chili powder
1 tsp. dried fenugreek
1 tsp. whole cloves
1 cinnamon stick, 3-4 inches, broken into pieces
1/4 tsp. ajwain seeds
Toast spices over medium heat until fragrant, stirring frequently, about 2 minutes. Let cool. Grind mixture in a spice mill or with mortar and pestle, working in batches. Store in an airtight container at room temperature up to 1 month.
------------
Garam masala:
24 bay leaves, crumbled
3 Tbsp. black cardamom pods
2 1/2 Tbsp. cumin seeds
2 Tbsp. black peppercorns
1 1/2 Tbsp. green cardamom pods
1 Tbsp. coriander seeds
2 tsp. ajwain seeds
2 tsp. whole cloves
1 cinnamon stick, 3-4 inches, broken into pieces
Toast spices over medium heat until fragrant, stirring frequently, about 2 minutes. Let cool. Grind mixture in a spice mill or with mortar and pestle, working in batches. Sift through medium-mesh strainer and store in an airtight container at room temperature up to 1 month.
------------
Adapted from a recipe by Heather Carlucci-Rodriguez from Bon Appétit, November 2011, as reprinted by epicurious.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
09 September, 2015
Summer Squash Smoothie
1/2 cup summer squash
1 banana
1 cup hemp milk (or your preferred milk substitute)
1 tsp. cinnamon
2 Tbsp. almond or sunflower seed butter
Blend well and serve immediately.
Adapted from a comment by GirlWithTheGoods posted to Full Circle
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 banana
1 cup hemp milk (or your preferred milk substitute)
1 tsp. cinnamon
2 Tbsp. almond or sunflower seed butter
Blend well and serve immediately.
Adapted from a comment by GirlWithTheGoods posted to Full Circle
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Summer squash
native to: the Americas, possibly originating in Mexico
in season here: late summer
Summer squash are squashes that are harvested young, while the skin is still soft and edible. Nearly all summer squash are varieties of Cucurbita pepo, related to melons and cucumbers. There are three basic types of summer squash: zucchini, yellow crookneck and straightneck squash, and scallop or pattypan squash. Archeologists have recovered summer squash seeds that could be well over 10,000 years old in Mexican caves. Native Americans considered squash to be one of the "three sisters," along with corn and beans; and squash were one of the North American foods that Columbus brought back to Spain.
Summer squash are an important source of carotenoids, especially carotenes, and other antioxidants. Steaming is the best way to retain these nutrients during cooking. Summer squash are starchy vegetables, with 85-90% of their calories coming from carbohydrates, and half of those carbs being starch-like in composition and composed of less popular polysaccharides, but these particular polysaccharides include an unusual amount of pectin in a unique composition that research is starting to link with better regulation of insulin and thus a lower risk of diabetes. They also have a lot of nutrients that are important in sugar metabolism and blood sugar regulation, especially B-complex vitamins. There is still a lot of research to be done on summer squash, but we know it's a good source of magnesium (which reduces blood pressure and the risk of hearth attack and stroke), manganese (which helps process fats, carbs, and glucose, and may reduce PMS symptoms), zinc, and vitamins C and A, and that its antioxidants are particularly helpful against age-related macular degeneration and cataracts. They also have some good anti-inflammatory compounds like omega-3 fatty acids, carotenoids, and the polysaccharide homogalacturonan. It should be noted, however, that summer squash are a source of oxalates and could be a bad idea for those with kidney or gallblader problems.
Summer squash seeds and the oils extracted from them are thought to have anti-microbial and anti-parasitic properties, although this is one of those areas where plenty of research opportunities remain. They may also help support prostate health.
Freezing summer squash can leave it squishy, but it will retain much of its antioxidant value. If you have a favorite baking recipe (zucchini bread, for instance) and an abundance of squash, go ahead and freeze it up in recipe-ready packets to have all those nutrients at hand all winter.
Read more:
label-style nutrition information for raw summer squash, with skin
label-style nutrition information for cooked summer squash
whfoods
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: late summer
Summer squash are squashes that are harvested young, while the skin is still soft and edible. Nearly all summer squash are varieties of Cucurbita pepo, related to melons and cucumbers. There are three basic types of summer squash: zucchini, yellow crookneck and straightneck squash, and scallop or pattypan squash. Archeologists have recovered summer squash seeds that could be well over 10,000 years old in Mexican caves. Native Americans considered squash to be one of the "three sisters," along with corn and beans; and squash were one of the North American foods that Columbus brought back to Spain.
Summer squash are an important source of carotenoids, especially carotenes, and other antioxidants. Steaming is the best way to retain these nutrients during cooking. Summer squash are starchy vegetables, with 85-90% of their calories coming from carbohydrates, and half of those carbs being starch-like in composition and composed of less popular polysaccharides, but these particular polysaccharides include an unusual amount of pectin in a unique composition that research is starting to link with better regulation of insulin and thus a lower risk of diabetes. They also have a lot of nutrients that are important in sugar metabolism and blood sugar regulation, especially B-complex vitamins. There is still a lot of research to be done on summer squash, but we know it's a good source of magnesium (which reduces blood pressure and the risk of hearth attack and stroke), manganese (which helps process fats, carbs, and glucose, and may reduce PMS symptoms), zinc, and vitamins C and A, and that its antioxidants are particularly helpful against age-related macular degeneration and cataracts. They also have some good anti-inflammatory compounds like omega-3 fatty acids, carotenoids, and the polysaccharide homogalacturonan. It should be noted, however, that summer squash are a source of oxalates and could be a bad idea for those with kidney or gallblader problems.
Summer squash seeds and the oils extracted from them are thought to have anti-microbial and anti-parasitic properties, although this is one of those areas where plenty of research opportunities remain. They may also help support prostate health.
Freezing summer squash can leave it squishy, but it will retain much of its antioxidant value. If you have a favorite baking recipe (zucchini bread, for instance) and an abundance of squash, go ahead and freeze it up in recipe-ready packets to have all those nutrients at hand all winter.
Read more:
label-style nutrition information for raw summer squash, with skin
label-style nutrition information for cooked summer squash
whfoods
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Stuffed Pattypan Squash
for each large pattypan squash:
1 slice bacon
1 1/3 Tbsp. diced onion
4 Tbsp. soft bread crumbs
2/3 cup freshly grated Parmesan cheese
salt and pepper to taste
Remove blossom end from squash if necessary. Fill saucepan with 1 inch of water and bring to a boil; cook squash for 10 minutes or until tender. Drain and slice off stem end. Carefully scoop out centers of squash, reserving squash meat. Cook bacon and remove to paper towels to drain. Saute onion in the drippings. Chop squash meat and add to the onion; cook 1 minute. Remove pan from heat and stir in bread crumbs. Crumble bacon and add. Stir in Parmesan cheese and adjust seasoning. Stuff squash to overflowing with bacon mixture and place in baking dish; cover loosely. Bake at 350F for 15 minutes or until squash are heated through.
Adapted from AllRecipes.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 slice bacon
1 1/3 Tbsp. diced onion
4 Tbsp. soft bread crumbs
2/3 cup freshly grated Parmesan cheese
salt and pepper to taste
Remove blossom end from squash if necessary. Fill saucepan with 1 inch of water and bring to a boil; cook squash for 10 minutes or until tender. Drain and slice off stem end. Carefully scoop out centers of squash, reserving squash meat. Cook bacon and remove to paper towels to drain. Saute onion in the drippings. Chop squash meat and add to the onion; cook 1 minute. Remove pan from heat and stir in bread crumbs. Crumble bacon and add. Stir in Parmesan cheese and adjust seasoning. Stuff squash to overflowing with bacon mixture and place in baking dish; cover loosely. Bake at 350F for 15 minutes or until squash are heated through.
Adapted from AllRecipes.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
02 September, 2015
Dill
native to: southern Russia, western Africa and the Mediterranean
in season here: late summer into fall
The word dill comes from the Old Norse dilla, meaning "to lull" -- it is traditionally used as a stomach soother and a remedy for insomnia, as well as for headache relief and as a disinfectant. It has also been used to relieve hiccups, dysentery, menstrual disorders, and respiratory problems. In ancient times, soldiers used burnt dill seeds to promote the healing of wounds. Dill is a member of the Umbelliferae (ümbrella-like") or Apiacaea family, related to caraway, parsley, cumin, fennel, celery, carrot, angelica, and Queen Anne's lace (wild carrot).
Dill contains monoterpenes, which act as anti-oxidants, and more of those flavonoids we keep hearing about. It's a good source of calcium, manganese, iron, magnesium, and other minerals, as well as vitamin A. Its volatile oils help neutralize carcinogens and prevent bacterial growth, and it seems to help lower blood sugar levels (this is still under investigation).
Dill wilts quickly after picking, but is still good even if it's a little droopy. Store it in the fridge in a glass of water like a bouquet, or wrapped in a damp paper towel. It'll only stay fresh for a couple of days, but can be frozen or dried.
Read more:
label-style nutrition information for fresh dill weed
label-style nutrition information for dried dill weed
label-style nutrition information for whole dill sprigs
Organic Facts
Nutrition and You
short WebMD listing
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: late summer into fall
The word dill comes from the Old Norse dilla, meaning "to lull" -- it is traditionally used as a stomach soother and a remedy for insomnia, as well as for headache relief and as a disinfectant. It has also been used to relieve hiccups, dysentery, menstrual disorders, and respiratory problems. In ancient times, soldiers used burnt dill seeds to promote the healing of wounds. Dill is a member of the Umbelliferae (ümbrella-like") or Apiacaea family, related to caraway, parsley, cumin, fennel, celery, carrot, angelica, and Queen Anne's lace (wild carrot).
Dill contains monoterpenes, which act as anti-oxidants, and more of those flavonoids we keep hearing about. It's a good source of calcium, manganese, iron, magnesium, and other minerals, as well as vitamin A. Its volatile oils help neutralize carcinogens and prevent bacterial growth, and it seems to help lower blood sugar levels (this is still under investigation).
Dill wilts quickly after picking, but is still good even if it's a little droopy. Store it in the fridge in a glass of water like a bouquet, or wrapped in a damp paper towel. It'll only stay fresh for a couple of days, but can be frozen or dried.
Read more:
label-style nutrition information for fresh dill weed
label-style nutrition information for dried dill weed
label-style nutrition information for whole dill sprigs
Organic Facts
Nutrition and You
short WebMD listing
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
26 August, 2015
Broccoli raab
native to: originally cultivated in the Mediterranean and in China
in season here: summer
Broccoli raab or rabe (pronounced "rob"), also called Italian turnip, broccoletti, cime di rapa, broccoli di rape, rappi, friarielli, grelos and rapini, is a lot more fun if you get it at the farmers' market because you can get it with bright yellow flowers instead of tight broccoli-like buds. It's not actually broccoli, it's a closer relative of turnips and is said to taste a bit like mustard greens or kale, although a quick blanch will remove much of the bitterness. It is often steamed and served with lemon or garlic.
Broccoli raab has lots of good stuff in it: protein, vitamins A, C, E (Alpha Tocopherol), K, and B6, Thiamin, Riboflavin, Niacin, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, and Manganese. In fact, it's considered a "super food" and does things like slowing aging, lowering the risk of high blood pressure, and preventing stroke, Alzheimer's, and birth defects.
Read more:
label-style nutrition data for raw raab
label-style nutrition data for cooked raab
health benefits
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: summer
Broccoli raab or rabe (pronounced "rob"), also called Italian turnip, broccoletti, cime di rapa, broccoli di rape, rappi, friarielli, grelos and rapini, is a lot more fun if you get it at the farmers' market because you can get it with bright yellow flowers instead of tight broccoli-like buds. It's not actually broccoli, it's a closer relative of turnips and is said to taste a bit like mustard greens or kale, although a quick blanch will remove much of the bitterness. It is often steamed and served with lemon or garlic.
Broccoli raab has lots of good stuff in it: protein, vitamins A, C, E (Alpha Tocopherol), K, and B6, Thiamin, Riboflavin, Niacin, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, and Manganese. In fact, it's considered a "super food" and does things like slowing aging, lowering the risk of high blood pressure, and preventing stroke, Alzheimer's, and birth defects.
Read more:
label-style nutrition data for raw raab
label-style nutrition data for cooked raab
health benefits
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Orecchiette with broccoli raab
2 lb. broccoli raab (or may substitute Swiss chard)
1/2 cup olive oil (divided)
2 cloves garlic, minced or crushed
1 lb. dried (1 1/2 lb. fresh) orecchiette (or may substitute penne or other pasta), cooked and drained
1/2 cup freshly grated Parmesan cheese, plus extra for serving
salt and pepper to taste
Coarsely chop flowers, leaves, and smaller stems of the broccoli raab, discarding larger stems (for chard, chop the leaves and discard stems). Heat 3 Tbsp. oil over medium heat and add the garlic. Turn heat to high and add broccoli raab. Stir-fry about 5 minutes, until completely wilted. Toss raab, remaining oil, and cheese with hot pasta. Salt and pepper to taste and serve with extra cheese.
Adapted from Peterson, James, Vegetables. William Morrow, 1998. ISBN: 0688146589
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/2 cup olive oil (divided)
2 cloves garlic, minced or crushed
1 lb. dried (1 1/2 lb. fresh) orecchiette (or may substitute penne or other pasta), cooked and drained
1/2 cup freshly grated Parmesan cheese, plus extra for serving
salt and pepper to taste
Coarsely chop flowers, leaves, and smaller stems of the broccoli raab, discarding larger stems (for chard, chop the leaves and discard stems). Heat 3 Tbsp. oil over medium heat and add the garlic. Turn heat to high and add broccoli raab. Stir-fry about 5 minutes, until completely wilted. Toss raab, remaining oil, and cheese with hot pasta. Salt and pepper to taste and serve with extra cheese.
Adapted from Peterson, James, Vegetables. William Morrow, 1998. ISBN: 0688146589
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
24 August, 2015
Roasted kohlrabi
1 tablespoon olive oil
1 clove garlic, minced
salt and pepper to taste
4 kohlrabis, leaves removed, peeled, halved, and sliced into 1/4-inch slices
1/3 cup grated Parmesan cheese
Combine olive oil, garlic, salt and pepper. Toss kohlrabi slices in this mixture to coat. Spread kohlrabi in a single layer on a baking sheet. Bake at 450F until browned, 15 to 20 minutes, stirring occasionally. Sprinkle with Parmesan cheese and return to oven for about 5 minutes, to allow Parmesan cheese to brown.
Adapted from AllRecipes
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 clove garlic, minced
salt and pepper to taste
4 kohlrabis, leaves removed, peeled, halved, and sliced into 1/4-inch slices
1/3 cup grated Parmesan cheese
Combine olive oil, garlic, salt and pepper. Toss kohlrabi slices in this mixture to coat. Spread kohlrabi in a single layer on a baking sheet. Bake at 450F until browned, 15 to 20 minutes, stirring occasionally. Sprinkle with Parmesan cheese and return to oven for about 5 minutes, to allow Parmesan cheese to brown.
Adapted from AllRecipes
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
19 August, 2015
Tomatoes
native to: western South America and possibly the Galapagos Islands
in season here: late summer-fall
The specific nutrients in tomatoes vary by variety and also by season, but one of the big ones is lycopene, an antioxidant that has been linked to bone health. Surprisingly, it's actually the orange tomatoes that are best in this case, because they proved to have a more readily absorbed kind of lycopene than red tomatoes, but they're all good sources. Tomatoes, especially fresh ones, have also been linked to heart health, lower cholestrol levels, and decreased risk of various cancers and neurological diseases such as Alzheimer's. They're excellent sources of vitamins C and E, beta-carotene, and manganese, as well as some important phytonutrients. As with cucumbers, the seeds of the tomato are particularly nutritious.
All this healthiness is rather ironic, because the tomato is a member of the solanaceae family and a close relative of the nightshade or belladonna, a popular source of the poison atropine. According to popular legend, the tomato was once shunned for this connection, although there doesn't seem to be much evidence to support the idea rather than, say, a general disinclination to grow and eat unfamiliar foods. Other members of this family are potatoes, eggplants, and chili peppers, so it's not a generally dangerous group of plants. However, the leaves of the tomato contain high concentrations of dangerous alkaloids, so for once you really should stick to just the fruit (or, technically, berries). There is even some anecdotal evidence that avoiding tomatoes may lessen symptoms of arthritis, although this hasn't been confirmed by any scientific studies.
Although tomatoes originated in South America, they were probably first cultivated in Mexico by the Aztecs, in the form of yellow cherry tomatoes (the name may come from the Aztec word tomatl, meaning "swelling fruit"). They hit Europe in the 1500s and spread pretty quickly for the time. Today China grows the most tomatoes. When you buy canned tomatoes, it's a good idea to look for ones produced in the US, since the high acid content of tomatoes makes the metals in the cans more likely to be picked up by the contents (this is also why it is generally recommended to avoid cooking tomatoes in aluminum) and some countries aren't as strict about the lead content of their containers. There has been some concern about BPA in the vinyl linings we often see in tomato cans, but recent studies have found that while there is some, the levels are very low, about 1/600 of the maximum safe level -- so low, in fact, that organic tomatoes are allowed to keep that description even after being canned in a vinyl-lined container (you have to look for a "BPA-free" label to avoid it entirely).
When I was a child in Spokane, my mother always watched the fall weather forecasts closely and when the first killing frost was predicted she would strip all the tomato plants in the garden. The tomatoes that were nearly ripe would go on a sunny windowsill to ripen (more recent advice is to put them in a paper bag with a banana or apple to provide maturation-encouraging ethylene gas) and the not-a-chance green ones would be made into green tomato relish in a row of pint or jelly jars in the pantry (except for the couple of jars that didn't seal, and there were always one or two, that had to go into the refrigerator until we used them up). She would make the relish after lunch and then we'd spend the rest of the afternoon and evening counting the pings and pops as the jars sealed, each one a tiny victory.
Read more:
label-style nutrition information for raw tomatoes
Tomato Dirt has facts, recipes, and even costumes
a long and thorough article at whfoods
WebMD
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: late summer-fall
The specific nutrients in tomatoes vary by variety and also by season, but one of the big ones is lycopene, an antioxidant that has been linked to bone health. Surprisingly, it's actually the orange tomatoes that are best in this case, because they proved to have a more readily absorbed kind of lycopene than red tomatoes, but they're all good sources. Tomatoes, especially fresh ones, have also been linked to heart health, lower cholestrol levels, and decreased risk of various cancers and neurological diseases such as Alzheimer's. They're excellent sources of vitamins C and E, beta-carotene, and manganese, as well as some important phytonutrients. As with cucumbers, the seeds of the tomato are particularly nutritious.
All this healthiness is rather ironic, because the tomato is a member of the solanaceae family and a close relative of the nightshade or belladonna, a popular source of the poison atropine. According to popular legend, the tomato was once shunned for this connection, although there doesn't seem to be much evidence to support the idea rather than, say, a general disinclination to grow and eat unfamiliar foods. Other members of this family are potatoes, eggplants, and chili peppers, so it's not a generally dangerous group of plants. However, the leaves of the tomato contain high concentrations of dangerous alkaloids, so for once you really should stick to just the fruit (or, technically, berries). There is even some anecdotal evidence that avoiding tomatoes may lessen symptoms of arthritis, although this hasn't been confirmed by any scientific studies.
Although tomatoes originated in South America, they were probably first cultivated in Mexico by the Aztecs, in the form of yellow cherry tomatoes (the name may come from the Aztec word tomatl, meaning "swelling fruit"). They hit Europe in the 1500s and spread pretty quickly for the time. Today China grows the most tomatoes. When you buy canned tomatoes, it's a good idea to look for ones produced in the US, since the high acid content of tomatoes makes the metals in the cans more likely to be picked up by the contents (this is also why it is generally recommended to avoid cooking tomatoes in aluminum) and some countries aren't as strict about the lead content of their containers. There has been some concern about BPA in the vinyl linings we often see in tomato cans, but recent studies have found that while there is some, the levels are very low, about 1/600 of the maximum safe level -- so low, in fact, that organic tomatoes are allowed to keep that description even after being canned in a vinyl-lined container (you have to look for a "BPA-free" label to avoid it entirely).
When I was a child in Spokane, my mother always watched the fall weather forecasts closely and when the first killing frost was predicted she would strip all the tomato plants in the garden. The tomatoes that were nearly ripe would go on a sunny windowsill to ripen (more recent advice is to put them in a paper bag with a banana or apple to provide maturation-encouraging ethylene gas) and the not-a-chance green ones would be made into green tomato relish in a row of pint or jelly jars in the pantry (except for the couple of jars that didn't seal, and there were always one or two, that had to go into the refrigerator until we used them up). She would make the relish after lunch and then we'd spend the rest of the afternoon and evening counting the pings and pops as the jars sealed, each one a tiny victory.
Read more:
label-style nutrition information for raw tomatoes
Tomato Dirt has facts, recipes, and even costumes
a long and thorough article at whfoods
WebMD
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Green tomato relish
This is traditionally made in the fall when the first real frost is predicted and all the remaining tomatoes, ripe or not, are brought inside.
Put through a food grinder (you can use food processor but a grinder gives a more even result):
24 med. green tomatoes, cored but not peeled
2 red sweet peppers
4 green sweet peppers
8 small onions
Add:
4 Tbsp. salt
Mix well. Let stand 2 hours. Drain. Squeeze out as much water as you can.
Heat:
2 cups sugar (up to 4 cups if you like sweeter relish)
3 cups vinegar
4 Tbsp. mustard seeds
2 Tbsp. celery seeds
Add tomato mixture; boil 10 minutes. Pack boiling into hot (sterilized) jars, cap with hot (sterilized) lids, and hope they seal. Unsealed jar(s) will keep all winter if refrigerated.
Makes about 10 1/2 pints.
From: Isa Reim, as told to Dorothy Huffman in the 1970s.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Put through a food grinder (you can use food processor but a grinder gives a more even result):
24 med. green tomatoes, cored but not peeled
2 red sweet peppers
4 green sweet peppers
8 small onions
Add:
4 Tbsp. salt
Mix well. Let stand 2 hours. Drain. Squeeze out as much water as you can.
Heat:
2 cups sugar (up to 4 cups if you like sweeter relish)
3 cups vinegar
4 Tbsp. mustard seeds
2 Tbsp. celery seeds
Add tomato mixture; boil 10 minutes. Pack boiling into hot (sterilized) jars, cap with hot (sterilized) lids, and hope they seal. Unsealed jar(s) will keep all winter if refrigerated.
Makes about 10 1/2 pints.
From: Isa Reim, as told to Dorothy Huffman in the 1970s.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
17 August, 2015
Tomato ketchup
4 gallons ripe tomatoes, washed and stemmed
2 onions, washed and papery outer layers removed
5 stalks celery, washed
2 green sweet peppers, washed and stemmed
3 cups granulated sugar
2 cups apple cider vinegar
1/4 tsp. ground gloves
1/2 tsp. allspice
1/2 tsp. cinnamon
3 Tbsp. salt
Cook tomatoes, onions, celery and peppers together until soft and mushy. Force through a food press or very fine strainer into a soup kettle and add the remaining ingredients. Boil 10 minutes. Pour into hot, sterilized jars and seal. Makes about 6 Pints.
Source unknown.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 onions, washed and papery outer layers removed
5 stalks celery, washed
2 green sweet peppers, washed and stemmed
3 cups granulated sugar
2 cups apple cider vinegar
1/4 tsp. ground gloves
1/2 tsp. allspice
1/2 tsp. cinnamon
3 Tbsp. salt
Cook tomatoes, onions, celery and peppers together until soft and mushy. Force through a food press or very fine strainer into a soup kettle and add the remaining ingredients. Boil 10 minutes. Pour into hot, sterilized jars and seal. Makes about 6 Pints.
Source unknown.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
13 August, 2015
Blackberry catsup
2 lb. blackberries, washed and picked over (may sub. combo of blackberries and elderberries or black currants and apple)
3 cup chopped onion
1.25 cup white malt vinegar
1/4 tsp. ground cloves
1/2 tsp. ground allspice
1/2 tsp. turmeric
1 1/3 cup light brown sugar
Place the onion in a fairly large saucepan with the vinegar and cook 5 min. Add remaining ingredients and cook 30 min. Allow to cool slightly before blending. Sieve the puree to remove seeds. Pour into sterilized bottles.
May be served with pork chops, duck, turkey, barbecued meats.
Adapted from Fruit fandango / Moya Clarke. Chartwell Books, c1994.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
3 cup chopped onion
1.25 cup white malt vinegar
1/4 tsp. ground cloves
1/2 tsp. ground allspice
1/2 tsp. turmeric
1 1/3 cup light brown sugar
Place the onion in a fairly large saucepan with the vinegar and cook 5 min. Add remaining ingredients and cook 30 min. Allow to cool slightly before blending. Sieve the puree to remove seeds. Pour into sterilized bottles.
May be served with pork chops, duck, turkey, barbecued meats.
Adapted from Fruit fandango / Moya Clarke. Chartwell Books, c1994.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
12 August, 2015
Cucumbers
native to: western Asia or Middle East
in season here: late summer
Cucumbers, Cucumis sativus, are members of the Cucurbitaceae family, along with melons and squash, and are technically fruits rather than vegetables. There are two basic types of cucumber: slicing, which are generally larger and have thicker skins (at least in the US), and pickling, which can also be eaten fresh but their smaller size makes them fit into jars more easily and their thinner skins let them absorb brine more readily.
Of course, lots of different foods can be pickled, but cucumbers are the most common these days, so let's consider pickles for a minute. The word "pickling" refers to keeping food from spoiling by soaking it in a liquid or fermenting it. Fermenting allows food to soak in a solution for long enough that microorganisms can cause changes such as the buildup of lactic acid. Salt is the main ingredient in such brines, although vinegar, dill, garlic, and lime (calcium hydroxide or calcium oxide, not the citrus fruit) are also common. Fermented pickles are often referred to as "brined pickles" but in fact some pickles are "quick brined" or "quick pickled" and not fermented -- vinegar or some other already-acidic solution preserves the food, not lactic acid. "Quick brining" produces pickles in just a few days, while properly fermented pickles take several weeks at least.
"Seedless" cucumbers are produced by parthenogenesis, in which the plant produces fruit without pollination and therefore seeds are not developed. If cucumbers make you belch, you may prefer a seedless variety or remove the seeds, but the seeds and skin do have more of certain nutrients than the pulp. Thin-skinned varieties of cucumber generally have fewer seeds than thicker-skinned types, so that's a possible compromise.
When cucumbers have to travel or be stored any length of time, they'll probably be waxed. Even organic cucumbers can be waxed, they just have to use chemical-free, non-synthetic wax. If wax is a concern, you're better off buying nice local cucumbers at the farmers' market or removing the peel from grocery store cukes. You can also try removing the wax by thorough washing with a vegetable brush. Waxed or not, conventionally-grown cucumbers are members of the "Dirty Dozen," the 12 fruits and vegetables most likely to have pesticide residues.
Cucumbers contain lignans that have been connected with reduced risk of cardiovasular disease and several kinds of cancer. They have also been found to have antioxidant and anti-inflammatory properties. They provide phytonutrients, vitamin K, molybdenum, pantothenic acid, copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, vitamin B1, and silica (which is good for your nails). On top of all that, a cucumber is 95% water and contains important electrolytes, which makes it a great snack choice on hot days or when you're working hard. A couple of slices over the eyes is a popular folk remedy for puffiness, an effect achieved by the high water content and some caffeic acid. Cucumber slices are also supposed to be good for treating sunburn.
Read more:
label-style nutrition information for raw cucumber (with peel)
label-style nutrition information for dill pickles
whfoods
Medical News Today
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: late summer
Cucumbers, Cucumis sativus, are members of the Cucurbitaceae family, along with melons and squash, and are technically fruits rather than vegetables. There are two basic types of cucumber: slicing, which are generally larger and have thicker skins (at least in the US), and pickling, which can also be eaten fresh but their smaller size makes them fit into jars more easily and their thinner skins let them absorb brine more readily.
Of course, lots of different foods can be pickled, but cucumbers are the most common these days, so let's consider pickles for a minute. The word "pickling" refers to keeping food from spoiling by soaking it in a liquid or fermenting it. Fermenting allows food to soak in a solution for long enough that microorganisms can cause changes such as the buildup of lactic acid. Salt is the main ingredient in such brines, although vinegar, dill, garlic, and lime (calcium hydroxide or calcium oxide, not the citrus fruit) are also common. Fermented pickles are often referred to as "brined pickles" but in fact some pickles are "quick brined" or "quick pickled" and not fermented -- vinegar or some other already-acidic solution preserves the food, not lactic acid. "Quick brining" produces pickles in just a few days, while properly fermented pickles take several weeks at least.
"Seedless" cucumbers are produced by parthenogenesis, in which the plant produces fruit without pollination and therefore seeds are not developed. If cucumbers make you belch, you may prefer a seedless variety or remove the seeds, but the seeds and skin do have more of certain nutrients than the pulp. Thin-skinned varieties of cucumber generally have fewer seeds than thicker-skinned types, so that's a possible compromise.
When cucumbers have to travel or be stored any length of time, they'll probably be waxed. Even organic cucumbers can be waxed, they just have to use chemical-free, non-synthetic wax. If wax is a concern, you're better off buying nice local cucumbers at the farmers' market or removing the peel from grocery store cukes. You can also try removing the wax by thorough washing with a vegetable brush. Waxed or not, conventionally-grown cucumbers are members of the "Dirty Dozen," the 12 fruits and vegetables most likely to have pesticide residues.
Cucumbers contain lignans that have been connected with reduced risk of cardiovasular disease and several kinds of cancer. They have also been found to have antioxidant and anti-inflammatory properties. They provide phytonutrients, vitamin K, molybdenum, pantothenic acid, copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, vitamin B1, and silica (which is good for your nails). On top of all that, a cucumber is 95% water and contains important electrolytes, which makes it a great snack choice on hot days or when you're working hard. A couple of slices over the eyes is a popular folk remedy for puffiness, an effect achieved by the high water content and some caffeic acid. Cucumber slices are also supposed to be good for treating sunburn.
Read more:
label-style nutrition information for raw cucumber (with peel)
label-style nutrition information for dill pickles
whfoods
Medical News Today
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Dill pickles by the jar
cucumbers, washed, as fresh as possible
For each quart jar:
2 rounded Tbsp. canning (pickling) salt
1/3 to 1/2 cups white vinegar
3-6 cloves garlic
3 sprigs of dill
cold water to fill
Pack jar(s) with cucumbers, placing a sprig of dill and about 2 cloves of garlic at the bottom, middle, and top as you go. Pour in vinegar, add salt. Fill to top with cold water. Boil lids 10 minutes and seal. Place jars upside down for 24 hours. Allow to cure several weeks. If a jar fails to seal, the pickles will get soft unless kept cold.
Adapted from: Gerry Wilbert, as told to Dorothy Huffman in the early 1970s.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
For each quart jar:
2 rounded Tbsp. canning (pickling) salt
1/3 to 1/2 cups white vinegar
3-6 cloves garlic
3 sprigs of dill
cold water to fill
Pack jar(s) with cucumbers, placing a sprig of dill and about 2 cloves of garlic at the bottom, middle, and top as you go. Pour in vinegar, add salt. Fill to top with cold water. Boil lids 10 minutes and seal. Place jars upside down for 24 hours. Allow to cure several weeks. If a jar fails to seal, the pickles will get soft unless kept cold.
Adapted from: Gerry Wilbert, as told to Dorothy Huffman in the early 1970s.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Cucumber Soup With Avocado
1 tsp. butter
1 tsp. olive oil
3 leeks, washed and sliced
1 clove garlic, minced
4 cups (about 3 large) cucumbers, peeled, seeded, and cubed
4 cups chicken stock
1 tsp. chopped fresh dill
2 tsp. sherry or red wine vinegar
pepper
8 ounces plain Greek yogurt
to garnish:
2 tsp. chopped fresh dill
1 ripe avocado, peeled and cubed
Heat butter and oil over medium, and saute leeks 5-7 minutes, until tender. Add garlic and cook 2 more minutes. Add cucumber and chicken stock, and simmer about 6-8 minutes, until cucumber is softened. Pour small batches of cucumber soup into a blender and puree until smooth. Return pureed soup to pot and add 1 tsp of dill, sherry or vinegar, salt, pepper, and yogurt. Whisk to blend thoroughly, cover, and refrigerate 2-3 hours, until chilled
To serve: ladle soup into bowls and garnish with avocado and dill.
Adapted from WebMD
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 tsp. olive oil
3 leeks, washed and sliced
1 clove garlic, minced
4 cups (about 3 large) cucumbers, peeled, seeded, and cubed
4 cups chicken stock
1 tsp. chopped fresh dill
2 tsp. sherry or red wine vinegar
pepper
8 ounces plain Greek yogurt
to garnish:
2 tsp. chopped fresh dill
1 ripe avocado, peeled and cubed
Heat butter and oil over medium, and saute leeks 5-7 minutes, until tender. Add garlic and cook 2 more minutes. Add cucumber and chicken stock, and simmer about 6-8 minutes, until cucumber is softened. Pour small batches of cucumber soup into a blender and puree until smooth. Return pureed soup to pot and add 1 tsp of dill, sherry or vinegar, salt, pepper, and yogurt. Whisk to blend thoroughly, cover, and refrigerate 2-3 hours, until chilled
To serve: ladle soup into bowls and garnish with avocado and dill.
Adapted from WebMD
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
11 August, 2015
Dill dip
1/3 cup mayonnaise
1/3 cup sour cream
1/2 Tbsp. Beau Monde seasoning*
1/2 Tbsp. dried dill weed
1/2 Tbsp. dried parsley
1/2 tsp. onion powder**
1/2 tsp. garlic powder**
Mix together and, for best results, refrigerate overnight. Any raw vegetable can be dipped, and it's also not bad on potato chips.
For easy measuring, make a triple recipe using 8-oz packages of sour cream and mayonnaise and 1 1/2 Tbsp or tsp of the seasonings. I'm pretty sure you could substitute yogurt for the sour cream and soy or vegan mayonnaise for the regular mayo if you wish, but I CANNOT recommend substituting Miracle Whip for the mayonnaise -- the result is far too sweet.
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*a proprietary blend from Spice Islands; one suggested substitution is equal parts celery salt and garlic powder.
**These amounts are for grocery store spices; if you get fresher powders from someplace like Buck's or Penzey's, start with about half the amount of garlic and onion powders.
Adapted from: Dorothy Huffman, who probably got it from a Spice Islands package or ad.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/3 cup sour cream
1/2 Tbsp. Beau Monde seasoning*
1/2 Tbsp. dried dill weed
1/2 Tbsp. dried parsley
1/2 tsp. onion powder**
1/2 tsp. garlic powder**
Mix together and, for best results, refrigerate overnight. Any raw vegetable can be dipped, and it's also not bad on potato chips.
For easy measuring, make a triple recipe using 8-oz packages of sour cream and mayonnaise and 1 1/2 Tbsp or tsp of the seasonings. I'm pretty sure you could substitute yogurt for the sour cream and soy or vegan mayonnaise for the regular mayo if you wish, but I CANNOT recommend substituting Miracle Whip for the mayonnaise -- the result is far too sweet.
---
*a proprietary blend from Spice Islands; one suggested substitution is equal parts celery salt and garlic powder.
**These amounts are for grocery store spices; if you get fresher powders from someplace like Buck's or Penzey's, start with about half the amount of garlic and onion powders.
Adapted from: Dorothy Huffman, who probably got it from a Spice Islands package or ad.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
10 August, 2015
Cannellini bean dip with garlic scapes
15 oz can cannellini beans, rinsed and drained
1/2 cup chopped garlic scapes
1/2 cup grated Parmesan cheese
1/2 cup olive oil
2 tsp. lemon juice
1/4 tsp sea salt
1/8 tsp ground black pepper
for serving:
whole grain crackers or sliced baguette
grape tomato halves
Pulse beans in food processor 3-4 times. Add scapes and olive oil and process for about 30 seconds. Add lemon juice, sea salt, and black pepper and process until the dip is thick and creamy, adding more oil if needed.
From: Andrea's Recipes
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/2 cup chopped garlic scapes
1/2 cup grated Parmesan cheese
1/2 cup olive oil
2 tsp. lemon juice
1/4 tsp sea salt
1/8 tsp ground black pepper
for serving:
whole grain crackers or sliced baguette
grape tomato halves
Pulse beans in food processor 3-4 times. Add scapes and olive oil and process for about 30 seconds. Add lemon juice, sea salt, and black pepper and process until the dip is thick and creamy, adding more oil if needed.
From: Andrea's Recipes
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
09 August, 2015
Happy Sneak Some Zucchini onto Your Neighbors' Porch Day
Last night (the 8th of August) was Sneak Some Zucchini onto Your Neighbors' Porch Day, a popular holiday among amateur gardeners, especially in suburban areas where a zucchini plant is practically de rigueur (although there are a few who, anticipating SSZOYNP Day, plant acorn squash and a few extra potatoes instead). So in celebration of this semi-official holiday and zucchini season in general, here are some ways to use up those surplus squash, provided by our friends at Stoney Plains Farm.
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Double chocolate zucchini cake
3/4 cup oil
1 1/4 cups sugar
2 eggs
1 tsp. vanilla extract
2 cups grated zucchini
1/3 cup buttermilk or sour milk
3 Tbsp. cocoa powder (may substitute carob powder)
1/2 tsp. baking powder
1 tsp. baking soda
1/2 tsp cinnamon
1/2 tsp. cloves
2 1/2 cups flour
chocolate chips (may substitute carob chips)
Mix all ingredients and pour into a greased 9 x 13-inch pan. Bake 30-35 minutes at 350F.
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Oven-fried zucchini spears
2 medium zucchini (or yellow summer squash), washed but not peeled
3 Tbsp. dried bread crumbs
1 Tbsp. grated Parmesan cheese
1 tsp. dried oregano
1/2 tsp. dried basil
1 tsp. dried summer savory
1/4 tsp. garlic powder
1/8 tsp. pepper
2 tsp. corn oil
2 Tbsp. water
marinara sauce to serve (optional)
Cut zucchini into eighths lengthwise, then halves crosswise. Toss bread crumbs and spices together. Whisk oil and water together. Moisten zucchini pieces in oil/water mixture and roll in crumbs to cover all sides. Arrange on a lightly oiled baking sheet and bake 7 minutes at 475F, until the zucchini is lightly browned. Turn and bake 3 minutes more. Serve with hot marinara sauce if desired.
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Cold zucchini salad
zucchini, sliced lengthwise into thin strips
canola oil
salt
minced garlic
red wine vinegar
All quantities are to taste. Fry zucchini in hot oil until softened, transfer to a bowl and salt lightly. Discard most of the oil in the pan and saute the garlic in the remainder. Add vinegar to a depth of about 1/4 inch and bring to a quick boil. Toss with zucchini, cover, and chill.
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Zucchini bread
2 1/2 cups grated zucchini (approx. 2 large)
1 cup sugar
4 eggs
1/2 cup vegetable oil
3 1/2 cups all-purpose flour
1 tsp. salt
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. ground cloves
1 cup chopped toasted walnuts or pecans
Combine zucchini, sugar, eggs, and oil. Sift flour, salt, baking powder, baking soda, and spices into zucchini mixture and stir until just combined. Fold in nuts and pour batter into two greased 8 1/2 x 4 1/2-inch loaf pans. Bake at 350F for 50-55 minutes. Remove from pans and cool on a rack.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
---------
Double chocolate zucchini cake
3/4 cup oil
1 1/4 cups sugar
2 eggs
1 tsp. vanilla extract
2 cups grated zucchini
1/3 cup buttermilk or sour milk
3 Tbsp. cocoa powder (may substitute carob powder)
1/2 tsp. baking powder
1 tsp. baking soda
1/2 tsp cinnamon
1/2 tsp. cloves
2 1/2 cups flour
chocolate chips (may substitute carob chips)
Mix all ingredients and pour into a greased 9 x 13-inch pan. Bake 30-35 minutes at 350F.
---------
Oven-fried zucchini spears
2 medium zucchini (or yellow summer squash), washed but not peeled
3 Tbsp. dried bread crumbs
1 Tbsp. grated Parmesan cheese
1 tsp. dried oregano
1/2 tsp. dried basil
1 tsp. dried summer savory
1/4 tsp. garlic powder
1/8 tsp. pepper
2 tsp. corn oil
2 Tbsp. water
marinara sauce to serve (optional)
Cut zucchini into eighths lengthwise, then halves crosswise. Toss bread crumbs and spices together. Whisk oil and water together. Moisten zucchini pieces in oil/water mixture and roll in crumbs to cover all sides. Arrange on a lightly oiled baking sheet and bake 7 minutes at 475F, until the zucchini is lightly browned. Turn and bake 3 minutes more. Serve with hot marinara sauce if desired.
---------
Cold zucchini salad
zucchini, sliced lengthwise into thin strips
canola oil
salt
minced garlic
red wine vinegar
All quantities are to taste. Fry zucchini in hot oil until softened, transfer to a bowl and salt lightly. Discard most of the oil in the pan and saute the garlic in the remainder. Add vinegar to a depth of about 1/4 inch and bring to a quick boil. Toss with zucchini, cover, and chill.
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Zucchini bread
2 1/2 cups grated zucchini (approx. 2 large)
1 cup sugar
4 eggs
1/2 cup vegetable oil
3 1/2 cups all-purpose flour
1 tsp. salt
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. ground cloves
1 cup chopped toasted walnuts or pecans
Combine zucchini, sugar, eggs, and oil. Sift flour, salt, baking powder, baking soda, and spices into zucchini mixture and stir until just combined. Fold in nuts and pour batter into two greased 8 1/2 x 4 1/2-inch loaf pans. Bake at 350F for 50-55 minutes. Remove from pans and cool on a rack.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
05 August, 2015
Epazote
native to: Mexico
in season here: summer
Also known as Mexican tea, wormseed, pigweed, erva-de-Santa Maria, and jesuit's tea, epazote is commonly considered a weed. While it shows up in black bean recipes as a carminative (additive to reduce flatulence) and the young leaves can be added to soups, tamales, eggs, chilies, and moles, it is better known for its medicinal uses. The name comes from the Aztec epazotl, and the herb is used in traditional medicine, especially to expel hookworms (please be aware that epazote, and especially its oil, can be poisonous in large doses; expectant and nursing mothers should be particularly cautious).
Epazote is a member of the Amaranth family, related to spinach, quinoa, and beets. It has a strong flavor with a hint of petroleum and mint in its smell. While it has anti-oxidant properties and provides a variety of minerals, it is not usually used in large enough amounts for this to have much significance. It is more commonly used as a 4-8 oz. decoction against worms and as a remedy for indigestion, stomach cramps, and ulcers (again, get advice before trying this on people or even pets). There are indications it may have some anti-diabetic properties and could be helpful against liver cirrhosis, cancer, and respiratory problems.
Read more:
label-style nutrition information for raw epazote
discussion of medicinal and culinary uses at Nutrition and You, with recipe links
health benefits from Organic Facts
medical uses from Raintree Tropical Plant Database
recipes from Yummly
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: summer
Also known as Mexican tea, wormseed, pigweed, erva-de-Santa Maria, and jesuit's tea, epazote is commonly considered a weed. While it shows up in black bean recipes as a carminative (additive to reduce flatulence) and the young leaves can be added to soups, tamales, eggs, chilies, and moles, it is better known for its medicinal uses. The name comes from the Aztec epazotl, and the herb is used in traditional medicine, especially to expel hookworms (please be aware that epazote, and especially its oil, can be poisonous in large doses; expectant and nursing mothers should be particularly cautious).
Epazote is a member of the Amaranth family, related to spinach, quinoa, and beets. It has a strong flavor with a hint of petroleum and mint in its smell. While it has anti-oxidant properties and provides a variety of minerals, it is not usually used in large enough amounts for this to have much significance. It is more commonly used as a 4-8 oz. decoction against worms and as a remedy for indigestion, stomach cramps, and ulcers (again, get advice before trying this on people or even pets). There are indications it may have some anti-diabetic properties and could be helpful against liver cirrhosis, cancer, and respiratory problems.
Read more:
label-style nutrition information for raw epazote
discussion of medicinal and culinary uses at Nutrition and You, with recipe links
health benefits from Organic Facts
medical uses from Raintree Tropical Plant Database
recipes from Yummly
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Frijoles de la olla
(home-cooked beans)
1 lb black beans
2 Tbsp vegetable oil
1 medium onion, coarsely diced
2 sprigs fresh epazote, or 2 Tbsp dried
2 1/2 qt. water (or part water, part vegetable stock)
1-2 tsp salt, or to taste
Pick over beans, place in a large bowl, cover by at least two inches with cold water, and let soak overnight.
Drain beans and place in a large stock pot with oil, onion and epazote. Add water and bring to a boil. Simmer, partially covered, until the beans are tender, 1 1/2 to 2 1/2 hours, depending on the freshness of the beans. Skim off foam as necessary and add water if the mixture becomes too thick. When the beans are tender, add salt to taste and simmer for a few minutes. If using fresh epazote, remove the sprigs before serving.
Can be frozen or used in rice and beans or burrito filling; for black bean soup, puree beans, flavor with cumin to taste, and add vegetable stock.
Makes 7 cups.
Adapted from The Perfect Pantry
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 lb black beans
2 Tbsp vegetable oil
1 medium onion, coarsely diced
2 sprigs fresh epazote, or 2 Tbsp dried
2 1/2 qt. water (or part water, part vegetable stock)
1-2 tsp salt, or to taste
Pick over beans, place in a large bowl, cover by at least two inches with cold water, and let soak overnight.
Drain beans and place in a large stock pot with oil, onion and epazote. Add water and bring to a boil. Simmer, partially covered, until the beans are tender, 1 1/2 to 2 1/2 hours, depending on the freshness of the beans. Skim off foam as necessary and add water if the mixture becomes too thick. When the beans are tender, add salt to taste and simmer for a few minutes. If using fresh epazote, remove the sprigs before serving.
Can be frozen or used in rice and beans or burrito filling; for black bean soup, puree beans, flavor with cumin to taste, and add vegetable stock.
Makes 7 cups.
Adapted from The Perfect Pantry
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Mexican Eggs with Epazote and Frijoles
1/3 cup finely diced onion
1 corn tortilla, finely diced
2 teaspoons butter, margarine or vegetable oil
1/4 cup green pepper, finely diced
1 to 1 1/2 tablespoons minced fresh epazote
1/2 cup cooked pinto beans, drained
4 large eggs beaten with 1 tablespoon water
2 ounces finely diced Queso Asadero or grated Monterey Jack cheese
Garnishes:
Salsa
Queso Cotija, crumbled or grated
Cook the onion and tortilla in the butter, stirring occasionally, over medium high heat until the onion is soft, about 2 minutes. Add pepper and cook another minute, until warm but still crunchy. Stir in the epazote and beans and cook about 1 minute, until the beans are warmed through and the epazote is cooked. Reduce heat to medium and pour in the beaten egg. Cook as if making scrambled eggs until the eggs are set. Just before the eggs are done, stir in the cheese.
Serve with fresh salsa and grated or crumbled queso cotija.
Adapted from Kate's Global Kitchen
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 corn tortilla, finely diced
2 teaspoons butter, margarine or vegetable oil
1/4 cup green pepper, finely diced
1 to 1 1/2 tablespoons minced fresh epazote
1/2 cup cooked pinto beans, drained
4 large eggs beaten with 1 tablespoon water
2 ounces finely diced Queso Asadero or grated Monterey Jack cheese
Garnishes:
Salsa
Queso Cotija, crumbled or grated
Cook the onion and tortilla in the butter, stirring occasionally, over medium high heat until the onion is soft, about 2 minutes. Add pepper and cook another minute, until warm but still crunchy. Stir in the epazote and beans and cook about 1 minute, until the beans are warmed through and the epazote is cooked. Reduce heat to medium and pour in the beaten egg. Cook as if making scrambled eggs until the eggs are set. Just before the eggs are done, stir in the cheese.
Serve with fresh salsa and grated or crumbled queso cotija.
Adapted from Kate's Global Kitchen
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
02 August, 2015
Spinach ring
2 cups cooked spinach, sieved
2 egg yolks
3/4 cup bread crumbs
butter ball
salt
pepper
chopped parsley
Add to the above two beaten egg whites. Bake in ring form which has been buttered and sprinkled with parsley. Put in pan of boiling water and bake 30 minutes. Serve with poulette sauce of mushrooms or hard boiled eggs.
From: Peach Blossom cook book. Wenatchee Milling Company, [192-?],
available in the Washington State Library's Rare Book collection.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 egg yolks
3/4 cup bread crumbs
butter ball
salt
pepper
chopped parsley
Add to the above two beaten egg whites. Bake in ring form which has been buttered and sprinkled with parsley. Put in pan of boiling water and bake 30 minutes. Serve with poulette sauce of mushrooms or hard boiled eggs.
From: Peach Blossom cook book. Wenatchee Milling Company, [192-?],
available in the Washington State Library's Rare Book collection.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
29 July, 2015
Kale
native to: Asia Minor and the Mediterranean
in season here: all year, except maybe late summer
Let's look at one more brassica as we move into the bounty season. Kale is one of the "superest" of the super foods, with more vitamin C than an orange and more calcium than milk. It can help cure or prevent just about everything, from hair loss (vitamin A helps keep hair moisturized and iron deficiency can cause hair loss) to death (getting plenty of potassium is associated with a 20% lower risk of death from all causes). In fact, there are so many things kale is good for, I won't go into all the details here. Check out any of the "Read more" links below for the full story. What it all boils down to is, as the old phrase goes, kale is "good for what ails you."
Kale does best in cool weather and is generally considered a winter crop; like with most brassicas, a light frost makes it sweeter. However, northwest summers are usually cool enough that some variety of kale is probably going to be available at the farmers' market whenever you want it. This is good because kale tends to hang onto its pesticides when grown conventionally, so this is the time to insist on organic produce.
Read more:
label-style nutrition information for raw kale
label-style nutrition information for cooked kale
medical and nutritional article from Medical News Today
short overview with recipe ideas from Web MD
Nutrition And You
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek
in season here: all year, except maybe late summer
Let's look at one more brassica as we move into the bounty season. Kale is one of the "superest" of the super foods, with more vitamin C than an orange and more calcium than milk. It can help cure or prevent just about everything, from hair loss (vitamin A helps keep hair moisturized and iron deficiency can cause hair loss) to death (getting plenty of potassium is associated with a 20% lower risk of death from all causes). In fact, there are so many things kale is good for, I won't go into all the details here. Check out any of the "Read more" links below for the full story. What it all boils down to is, as the old phrase goes, kale is "good for what ails you."
Kale does best in cool weather and is generally considered a winter crop; like with most brassicas, a light frost makes it sweeter. However, northwest summers are usually cool enough that some variety of kale is probably going to be available at the farmers' market whenever you want it. This is good because kale tends to hang onto its pesticides when grown conventionally, so this is the time to insist on organic produce.
Read more:
label-style nutrition information for raw kale
label-style nutrition information for cooked kale
medical and nutritional article from Medical News Today
short overview with recipe ideas from Web MD
Nutrition And You
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek
28 July, 2015
Squash blossoms stuffed with cheese and herbs
12 large squash blossoms, pistils removed but stems left on (for small blossoms, use more)
1 egg, lightly beaten
all-purpose flour
olive oil to fill pan to the depth of 1/2 inch
stuffing:
1 clove garlic, peeled and minced or crushed
1/4 tsp. salt, or to taste
3/4 cup (about 3 oz.) fresh goat cheese, ricotta, mozzarella, or Monterey Jack, shredded if appropriate
1/2 cup grated parmesan
1 Tbsp. chopped fresh parsley
1 Tbsp chopped fresh basil or 2 tsp. chopped fresh thyme
pepper to taste
Mix stuffing ingredients. Carefully open the petals of each flower and tuck about 1 Tbsp. of stuffing mixture into the base. Twist the tops of the petals together and dip each bundle in egg, then roll in flour. Shake off any excess and fry bundles in oil over medium heat 3-4 at a time until golden, 2-4 minutes. Drain briefly on paper towels and serve immediately.
Adapted from Rombauer, Irma S.; Rombauer Becker, Marion,; Becker, Ethan, Joy of cooking.[Revised ed.] Scribner, 1997. ISBN: 0684818701
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 egg, lightly beaten
all-purpose flour
olive oil to fill pan to the depth of 1/2 inch
stuffing:
1 clove garlic, peeled and minced or crushed
1/4 tsp. salt, or to taste
3/4 cup (about 3 oz.) fresh goat cheese, ricotta, mozzarella, or Monterey Jack, shredded if appropriate
1/2 cup grated parmesan
1 Tbsp. chopped fresh parsley
1 Tbsp chopped fresh basil or 2 tsp. chopped fresh thyme
pepper to taste
Mix stuffing ingredients. Carefully open the petals of each flower and tuck about 1 Tbsp. of stuffing mixture into the base. Twist the tops of the petals together and dip each bundle in egg, then roll in flour. Shake off any excess and fry bundles in oil over medium heat 3-4 at a time until golden, 2-4 minutes. Drain briefly on paper towels and serve immediately.
Adapted from Rombauer, Irma S.; Rombauer Becker, Marion,; Becker, Ethan, Joy of cooking.[Revised ed.] Scribner, 1997. ISBN: 0684818701
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
26 July, 2015
Golden leeks and onions (Blaunche porre)
1 tsp. saffron threads
2 Tbsp. boiling water
6 med. leeks, white part only, sliced into thin rings
3 med. onions, peeled and chopped
1 pint chicken broth
1/3 tsp. light brown sugar
sprinkle of "pouder douce" or a pinch each of white pepper, cinnamon, and cloves
Soak the saffron in the boiling water until the water is a deep golden color. Place all ingredients in a large pan and cook, uncovered, 6-8 minutes. Drain to serve as a vegetable dish or add more broth to serve as a thick soup. For a brighter golden color, add a drop of yellow food coloring.
The original medieval recipe called for the addition of small birds such as blackbirds or finches, so it would not be inappropriate to add some chicken pieces to the dish -- just make sure they're small enough to cook through in the 6-8 minutes the vegetables will take.
Adapted from: Black, Maggie, The Medieval Cookbook. British Museum Press, 1992. ISBN: 0714105562
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 Tbsp. boiling water
6 med. leeks, white part only, sliced into thin rings
3 med. onions, peeled and chopped
1 pint chicken broth
1/3 tsp. light brown sugar
sprinkle of "pouder douce" or a pinch each of white pepper, cinnamon, and cloves
Soak the saffron in the boiling water until the water is a deep golden color. Place all ingredients in a large pan and cook, uncovered, 6-8 minutes. Drain to serve as a vegetable dish or add more broth to serve as a thick soup. For a brighter golden color, add a drop of yellow food coloring.
The original medieval recipe called for the addition of small birds such as blackbirds or finches, so it would not be inappropriate to add some chicken pieces to the dish -- just make sure they're small enough to cook through in the 6-8 minutes the vegetables will take.
Adapted from: Black, Maggie, The Medieval Cookbook. British Museum Press, 1992. ISBN: 0714105562
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
22 July, 2015
Honey candy
Here are a couple of honey treats from the ancient world, as recreated by Andrew Dalby and Sally Grainger in The Classical Cookbook (J. Paul Getty Museum, 1996. ISBN: 0892363940).
Delian sweets (Greek)
3/4 cup boiling water
1/2 cup sifted all-purpose flour (preferably unbleached)
olive oil for deep frying
2 Tbsp. warm honey
poppy seeds or ground black pepper for sprinkling
Vigorously beat flour in water and let cook for a few minutes. Turn out onto a large plate or, if available, a marble slab. Let cool completely; it should be firm but a little sticky. While the oil heats, cut flour mixture into cubes. Test the oil with a little of the mixture; when it rises and colors, the oil is ready. Cook cubes 2-3 at a time in the oil for 3-4 minutes, until golden brown. Remove and drain on kitchen paper, then drizzle with honey and sprinkle with poppy seeds or pepper.
--------------
Alexandrian sweets (Roman)
1 cup sesame seeds
3/4 cup (total) chopped almonds, walnuts, and hazelnuts
3/4 cup honey
Roast sesame seeds and nuts at 350F until they begin to color. Bring honey to a boil, skim, and simmer 7 minutes. Remove from heat and stir in sesame seeds and nuts. Spread in a greased baking tray or shallow dish to cool. When cool enough to handle, form into small balls; wrap in pieces of paper to store.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Delian sweets (Greek)
3/4 cup boiling water
1/2 cup sifted all-purpose flour (preferably unbleached)
olive oil for deep frying
2 Tbsp. warm honey
poppy seeds or ground black pepper for sprinkling
Vigorously beat flour in water and let cook for a few minutes. Turn out onto a large plate or, if available, a marble slab. Let cool completely; it should be firm but a little sticky. While the oil heats, cut flour mixture into cubes. Test the oil with a little of the mixture; when it rises and colors, the oil is ready. Cook cubes 2-3 at a time in the oil for 3-4 minutes, until golden brown. Remove and drain on kitchen paper, then drizzle with honey and sprinkle with poppy seeds or pepper.
--------------
Alexandrian sweets (Roman)
1 cup sesame seeds
3/4 cup (total) chopped almonds, walnuts, and hazelnuts
3/4 cup honey
Roast sesame seeds and nuts at 350F until they begin to color. Bring honey to a boil, skim, and simmer 7 minutes. Remove from heat and stir in sesame seeds and nuts. Spread in a greased baking tray or shallow dish to cool. When cool enough to handle, form into small balls; wrap in pieces of paper to store.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Cabbage
native to: Mediterranean region
in season here: summer-winter
Cabbage is another brassica, or cruciferous vegetable, related to the broccoli I talked about last week and the kale I'll get to pretty soon. In fact, "brassica" actually means "cabbage" in latin. It comes in three main types: green, red, and savoy. Some "red" cabbages are actually purple, while most of the ruffled savoy varieties are green or even yellowish. It was developed from wild cabbage, which doesn't form heads and looks more like collards or kale. Historians mostly think it was brought to Europe by wandering Celts around 600 BCE, and it was highly regarded in ancient Greece and Rome as being generally good for whatever ails you. Later, fermented cabbage such as sauerkraut was carried by Dutch sailors as an antiscorbutic (a source of vitamin C, eaten to prevent or relieve scurvy).
Cabbage is another good cancer fighter and also helps lower cholesterol (for that particular feature, steaming is your best bet). Savoy cabbage is particularly good for cancer prevention, while red cabbage is the best choice for all-around nutrition. Cabbage juice is a long-standing remedy for stomach ulcers, and more recent research is finding that cabbage itself is just generally good for the whole digestive system.
It's most nutritious raw or only lightly cooked, with a quick sauté being the current favorite.* Once cabbage is cut, it begins to lose its vitamin C content, so precut cabbage isn't the best choice. However, it contains enzymes that convert its glucosinolates to isothiocyanates (which fight cancer), so it's not a bad idea to let chopped cabbage sit 5-10 minutes before cooking.
I have to admit, most of the debate over raw vs. cooked, steamed vs. microwaved, or whatever tomorrow's hot research topic is -- eaten with the right hand or the left, for all I know -- is kind of lost on me. I like to keep it simple: the way to get the most nutrition out of your vegetables is to eat them, so the cooking (or not cooking) method that gets the things inside you is the one I'd go for. Cabbage is a quarter calorie per gram, so it's not like you have to limit yourself.
Read more:
label-style nutrition information for raw cabbage
label-style nutrition information for cooked cabbage
whfoods.com
*I suspect the kind of sautéing they recommend is not the method I use, which includes a lot of butter or bacon grease and results in a fair amount of caramelization. Actually, the healthy-cooking arbiters would probably call what I do to it "frying."
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: summer-winter
Cabbage is another brassica, or cruciferous vegetable, related to the broccoli I talked about last week and the kale I'll get to pretty soon. In fact, "brassica" actually means "cabbage" in latin. It comes in three main types: green, red, and savoy. Some "red" cabbages are actually purple, while most of the ruffled savoy varieties are green or even yellowish. It was developed from wild cabbage, which doesn't form heads and looks more like collards or kale. Historians mostly think it was brought to Europe by wandering Celts around 600 BCE, and it was highly regarded in ancient Greece and Rome as being generally good for whatever ails you. Later, fermented cabbage such as sauerkraut was carried by Dutch sailors as an antiscorbutic (a source of vitamin C, eaten to prevent or relieve scurvy).
Cabbage is another good cancer fighter and also helps lower cholesterol (for that particular feature, steaming is your best bet). Savoy cabbage is particularly good for cancer prevention, while red cabbage is the best choice for all-around nutrition. Cabbage juice is a long-standing remedy for stomach ulcers, and more recent research is finding that cabbage itself is just generally good for the whole digestive system.
It's most nutritious raw or only lightly cooked, with a quick sauté being the current favorite.* Once cabbage is cut, it begins to lose its vitamin C content, so precut cabbage isn't the best choice. However, it contains enzymes that convert its glucosinolates to isothiocyanates (which fight cancer), so it's not a bad idea to let chopped cabbage sit 5-10 minutes before cooking.
I have to admit, most of the debate over raw vs. cooked, steamed vs. microwaved, or whatever tomorrow's hot research topic is -- eaten with the right hand or the left, for all I know -- is kind of lost on me. I like to keep it simple: the way to get the most nutrition out of your vegetables is to eat them, so the cooking (or not cooking) method that gets the things inside you is the one I'd go for. Cabbage is a quarter calorie per gram, so it's not like you have to limit yourself.
Read more:
label-style nutrition information for raw cabbage
label-style nutrition information for cooked cabbage
whfoods.com
*I suspect the kind of sautéing they recommend is not the method I use, which includes a lot of butter or bacon grease and results in a fair amount of caramelization. Actually, the healthy-cooking arbiters would probably call what I do to it "frying."
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
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