native to: probably China
in season in the Puget Sound region: July-August
Contrary to rumor, nectarines are not a hybrid of peaches and plums. Their scientific name is Prunus persica var. nucipersica or nectarina, meaning that taxonomists consider them a variety or breed of peach. They're a member of the Rosaceae family, related to plums, almonds, and damsons. Their flesh can be golden yellow or creamy white. As with many fruits and vegetables, white nectarines are generally sweeter while yellow-fleshed ones have more flavor. Most of the nectarines you'll find for sale are clingstones, meaning the flesh does not readily separate from the pit, but freestone varieties do exist. Nectarine trees require a cold winter to stimulate blossom production.
Nectarines originated in China at least a millennium ago and spread to Persia (hence the "persica" in their scientific name), then to Greece and Rome. The reached Great Britain around 1600 and were brought to the Americas by the Spanish.
Nectarines are rich in vitamins A, several Bs, C, E, K and also provide minerals and electrolytes such as potassium, phosphorous, magnesium, iron, zinc, copper, and calcium. They have antioxidants like polyphenols and carotenoids such as beta-carotene and cryptoxanthin, and their fiber is good for digestion. They also contain anthocyanins, catechin, chlorogenic acid, and quercetin derivatives, which combat obesity-related problems, and their vitamin C aids in the absorption of iron, helping fight anemia. Their lutein and beta-carotene are good for the eyes, while their vitamin C, zinc, and phenolic compounds support the immune system. Nectarines are even good for the skin, providing bioflavonoids and anti-oxidants that protect against damage from UV exposure (making their availability in July and August particularly appropriate).
Nectarine allergies are rare, but nectarine pits should not be eaten -- they contain substances that can metabolize into cyanide and sicken or kill someone who eats too many.
Read more:
label-style nutrition information
Spoon University
Nutrition and You
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
11 September, 2018
11 August, 2018
(Red) amaranth leaves
Red Amaranth with Garlic and Oyster Sauce
1 bunch red amaranth, washed, shaken dry, picked over, and larger stems removed
2 Tbsp. cooking oil
1 clove garlic, crushed
2 Tbsp. oyster sauce
2 tsp. sugar
2 tsp. cornstarch mixed with 2 Tbsp. cold water
Chop amaranth leaves and small stems into bite-sized pieces. Heat oil and gently cook, stirring, until it begins to color. Add amaranth, increase heat to medium, and toss until wilted. Add oyster sauce and sugar, cover, and steam for a minute or two. Stir in cornstarch mixture and allow to boil until it thickens.
Spicy Amaranth
2 Tbsp. vegetable oil
1 clove garlic, minced or crushed
1 tsp. minced fresh ginger
1 small jalapeno pepper, seeded and minced
1 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. ground cloves
1/2 tsp. ground cardamom
1 lb. red amaranth leaves, washed, larger stems removed, torn as needed
1 tsp. salt, or to taste
1 Tbsp. lime juice
2 Tbsp. water
Heat oil, add the garlic, ginger, and jalapeno; toss for about 10 seconds. Stir in remaining spices and briefly continue cooking. Add amaranth leaves, salt, lime juice, and water. Stir-fry until the amaranth starts to wilt.
Adapted from Seasonal Chef
The long, chatty bit
native to: South America, probably Peru
in season in the Puget Sound region: August
I saw these at the
Olympia Farmers' Market (Piece by Piece Farm of food bank CSA fame had them, just lying there beside the lettuces) and they were so beautiful I just had to try them. And photograph them; they've motivated me to get back into putting photos in my posts.
It's been awhile since I posted a recipe, so I decided that would be my focus here (and it promptly turned too hot to cook without air conditioning, so I haven't actually tried the recipes yet). However, I did my usual internet reading and learned a few interesting things.
Amaranth is more familiar as a high-protein, gluten-free grain, and sometimes you have to read pretty carefully to determine if a website is talking about the leaves or seeds. The leaves are more common in Asian cuisine, often appearing in stir-fries and curries. There are some 60 species of Amaranthaceae. The common wild one is one of several weeds called pigweed, which, yes, is also edible. Other varieties can be used as a red dye and as ornamentals -- Love-lies-bleeding is an amaranth.
Amaranth "greens" (mostly red to purple) are also called Chinese spinach, although it's not a close spinach relative. Amaranth has a stronger, more bitter flavor and tougher leaves than spinach -- only the youngest leaves should be eaten raw. The larger leaves are better cooked, but should not be reheated or their nitrates could get converted to nitrites. The root is also eaten, but less commonly.
Amaranth is nutritionally similar to beets, chard, and spinach, but with more protein, vitamin C, carotene, iron, and calcium. A couple of sources mention it as a good source of lysine, but I think they're talking about the seeds rather than the leaves. It stimulates growth and healing, reduces inflammation, supports the immune system, and may help lower blood pressure.
The most interesting thing I learned is that amaranth leaves are good for skin and hair. The leaves can be applied to patches of eczema and their juice, used topically, revitalizes hair follicles and fights baldness. I've not looked into the idea, but it might be useful against mange as well -- but check with your veterinarian before trying it. I've no idea whether dogs and cats can safely eat amaranth; and if you put it on them, you know they'll eventually lick or chew it off.
Read more:
label-style nutrition information for cooked amaranth leaves
Organic Facts
Innovate Us
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 bunch red amaranth, washed, shaken dry, picked over, and larger stems removed
2 Tbsp. cooking oil
1 clove garlic, crushed
2 Tbsp. oyster sauce
2 tsp. sugar
2 tsp. cornstarch mixed with 2 Tbsp. cold water
Chop amaranth leaves and small stems into bite-sized pieces. Heat oil and gently cook, stirring, until it begins to color. Add amaranth, increase heat to medium, and toss until wilted. Add oyster sauce and sugar, cover, and steam for a minute or two. Stir in cornstarch mixture and allow to boil until it thickens.
Spicy Amaranth
2 Tbsp. vegetable oil
1 clove garlic, minced or crushed
1 tsp. minced fresh ginger
1 small jalapeno pepper, seeded and minced
1 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. ground cloves
1/2 tsp. ground cardamom
1 lb. red amaranth leaves, washed, larger stems removed, torn as needed
1 tsp. salt, or to taste
1 Tbsp. lime juice
2 Tbsp. water
Heat oil, add the garlic, ginger, and jalapeno; toss for about 10 seconds. Stir in remaining spices and briefly continue cooking. Add amaranth leaves, salt, lime juice, and water. Stir-fry until the amaranth starts to wilt.
Adapted from Seasonal Chef
The long, chatty bit
native to: South America, probably Peru
in season in the Puget Sound region: August
I saw these at the
Olympia Farmers' Market (Piece by Piece Farm of food bank CSA fame had them, just lying there beside the lettuces) and they were so beautiful I just had to try them. And photograph them; they've motivated me to get back into putting photos in my posts.
It's been awhile since I posted a recipe, so I decided that would be my focus here (and it promptly turned too hot to cook without air conditioning, so I haven't actually tried the recipes yet). However, I did my usual internet reading and learned a few interesting things.
Amaranth is more familiar as a high-protein, gluten-free grain, and sometimes you have to read pretty carefully to determine if a website is talking about the leaves or seeds. The leaves are more common in Asian cuisine, often appearing in stir-fries and curries. There are some 60 species of Amaranthaceae. The common wild one is one of several weeds called pigweed, which, yes, is also edible. Other varieties can be used as a red dye and as ornamentals -- Love-lies-bleeding is an amaranth.
Amaranth "greens" (mostly red to purple) are also called Chinese spinach, although it's not a close spinach relative. Amaranth has a stronger, more bitter flavor and tougher leaves than spinach -- only the youngest leaves should be eaten raw. The larger leaves are better cooked, but should not be reheated or their nitrates could get converted to nitrites. The root is also eaten, but less commonly.
Amaranth is nutritionally similar to beets, chard, and spinach, but with more protein, vitamin C, carotene, iron, and calcium. A couple of sources mention it as a good source of lysine, but I think they're talking about the seeds rather than the leaves. It stimulates growth and healing, reduces inflammation, supports the immune system, and may help lower blood pressure.
The most interesting thing I learned is that amaranth leaves are good for skin and hair. The leaves can be applied to patches of eczema and their juice, used topically, revitalizes hair follicles and fights baldness. I've not looked into the idea, but it might be useful against mange as well -- but check with your veterinarian before trying it. I've no idea whether dogs and cats can safely eat amaranth; and if you put it on them, you know they'll eventually lick or chew it off.
Read more:
label-style nutrition information for cooked amaranth leaves
Organic Facts
Innovate Us
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
06 August, 2018
Galia melons
native to: Israel
in season in the Puget Sound region: August (mostly they're transported from central Washington; the Sound region doesn't really get warm enough for long enough to produce a good melon crop)
Also called Middle Eastern melon, Mediterranean melon, passport melon, honeymoon melon, or Israeli melon, galia melons are a cross between cantaloupes and honeydews. They look a lot like a smallish cantaloupe, with slightly paler skin that can take on a yellowish cast when very ripe and with somewhat less netting -- the network of little ridges that covers the rind. The flesh is where the real difference is, pale creamy yellow to bright green. They are sometimes considered a kind of honeydew but their flavor is more like a cantaloupe, if slightly milder and sweeter. If you want to get technical, they're a kind of muskmelon, a member of the Cucurbitaceae family known in scientific circles as Cucumis melo var. reticulatus. The seeds are also edible.
The main reason we don't see more of them is that they have a short shelf life, something like 2-3 weeks after picking (which in many cases would be just about the time it takes for them to reach a grocery store shelf). As longer-lived strains are developed, we're likely to see more of them.
They were developed in the 1960s by Dr. Zvi Karchi at the Ne´ve Yaar Research Center of the Agricultural Research Organization in Israel, named after his daughter, and released for commercial production in 1973.
Galias provide plenty of vitamins A and C, carotenoids, bioflavonoids, potassium, calcium, and iron, and also contain a fair amount of fiber, including pectin. They help with weight loss, promote digestion, and fight diabetes because of all that fiber; support the immune system with vitamin C and antioxidants such as bioflavonoids; work against certain types of cancer; improve vision with vitamin A and carotenoids; and protect the heart by reducing cholesterol and because their potassium acts as a vasodilator and lowers blood pressure. They have diuretic properties that flush sodium and toxins that cause kidney disease and eczema. They're low in carbohydrates and have alkalizing properties. In combination with lemons they can help cure gout. Their vitamins A and C, collagen, and basic high water content make them good for the skin. They even help bodybuilders, with their low fructose content, minerals, fiber, and moisture.
The only real health concern, minor as it is, is the high fiber content. Too much fiber can over-rev digestion, bind nutrients, and speed food through the intestines so things don't have as much chance to be absorbed by the body. This is only an issue if you eat a while lot of them, though.
Read more:
Only Foods
Organic Facts
Specialty Produce
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season in the Puget Sound region: August (mostly they're transported from central Washington; the Sound region doesn't really get warm enough for long enough to produce a good melon crop)
Also called Middle Eastern melon, Mediterranean melon, passport melon, honeymoon melon, or Israeli melon, galia melons are a cross between cantaloupes and honeydews. They look a lot like a smallish cantaloupe, with slightly paler skin that can take on a yellowish cast when very ripe and with somewhat less netting -- the network of little ridges that covers the rind. The flesh is where the real difference is, pale creamy yellow to bright green. They are sometimes considered a kind of honeydew but their flavor is more like a cantaloupe, if slightly milder and sweeter. If you want to get technical, they're a kind of muskmelon, a member of the Cucurbitaceae family known in scientific circles as Cucumis melo var. reticulatus. The seeds are also edible.
The main reason we don't see more of them is that they have a short shelf life, something like 2-3 weeks after picking (which in many cases would be just about the time it takes for them to reach a grocery store shelf). As longer-lived strains are developed, we're likely to see more of them.
They were developed in the 1960s by Dr. Zvi Karchi at the Ne´ve Yaar Research Center of the Agricultural Research Organization in Israel, named after his daughter, and released for commercial production in 1973.
Galias provide plenty of vitamins A and C, carotenoids, bioflavonoids, potassium, calcium, and iron, and also contain a fair amount of fiber, including pectin. They help with weight loss, promote digestion, and fight diabetes because of all that fiber; support the immune system with vitamin C and antioxidants such as bioflavonoids; work against certain types of cancer; improve vision with vitamin A and carotenoids; and protect the heart by reducing cholesterol and because their potassium acts as a vasodilator and lowers blood pressure. They have diuretic properties that flush sodium and toxins that cause kidney disease and eczema. They're low in carbohydrates and have alkalizing properties. In combination with lemons they can help cure gout. Their vitamins A and C, collagen, and basic high water content make them good for the skin. They even help bodybuilders, with their low fructose content, minerals, fiber, and moisture.
The only real health concern, minor as it is, is the high fiber content. Too much fiber can over-rev digestion, bind nutrients, and speed food through the intestines so things don't have as much chance to be absorbed by the body. This is only an issue if you eat a while lot of them, though.
Read more:
Only Foods
Organic Facts
Specialty Produce
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
16 August, 2017
Purslane
native to: India and Iran
in season here: summer
Also called pigweed, verdolago, or little hopweed, Portulaca oleracea is often considered a weed around here -- or at best, a readily available green mulch. It's tolerant of both drought and poor soil. Leaves, smaller stems, and flower buds appear in many Asian and European cuisines, especially South Indian dishes. It can be eaten raw in salads, stir-fried, or curried. It is often compared to arugula or spinach and can be used similarly.
Purslane is higher in omega-3 fatty acids than some fish oils, making it popular among vegans. In fact, it's generally considered to be the richest cultivated plant source of omega-3s, rivaled only by certain wild greens like molokhia and stamnagathi. It has plenty of vitamins A, C, E, and some Bs; its mineral offerings include iron, magnesium, calcium, and potassium. It's an excellent source of anti-oxidants and a particularly good source of alpha-linolenic acid, which has been linked to coronary health and general longevity. Along with amaranth, lamb's quarters greens, watercress, and lettuce, purslane is one of the richest herbal sources of anti-depressant substances.
Purslane doesn't keep very well, which may be why it's so hard to find, especially for those who lack a good farmers' market. It starts to lose nutrition as soon as it's harvested, so the fresher you can eat it, the better. It spreads readily, making some gardeners reluctant to grow their own, but it can be grown in containers to help control it (just don't let it go to seed). It also makes a good microgreen.
It should be noted that purslane is a source of oxalic acid and should be avoided or eaten with caution by those susceptible to calcium-oxalate kidney stones or urinary issues such as bladder stones, or with other oxalic acid concerns. Pregnant women are also commonly advised to avoid purslane, which promotes uterine contractions and can cause miscarriage.
Read more:
label-style nutrition information for raw purslane
label-style nutrition information for cooked purslane
Health With Food
Natural Health Solutions
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 called pigweed, verdolago, or little hopweed, Portulaca oleracea is often considered a weed around here -- or at best, a readily available green mulch. It's tolerant of both drought and poor soil. Leaves, smaller stems, and flower buds appear in many Asian and European cuisines, especially South Indian dishes. It can be eaten raw in salads, stir-fried, or curried. It is often compared to arugula or spinach and can be used similarly.
Purslane is higher in omega-3 fatty acids than some fish oils, making it popular among vegans. In fact, it's generally considered to be the richest cultivated plant source of omega-3s, rivaled only by certain wild greens like molokhia and stamnagathi. It has plenty of vitamins A, C, E, and some Bs; its mineral offerings include iron, magnesium, calcium, and potassium. It's an excellent source of anti-oxidants and a particularly good source of alpha-linolenic acid, which has been linked to coronary health and general longevity. Along with amaranth, lamb's quarters greens, watercress, and lettuce, purslane is one of the richest herbal sources of anti-depressant substances.
Purslane doesn't keep very well, which may be why it's so hard to find, especially for those who lack a good farmers' market. It starts to lose nutrition as soon as it's harvested, so the fresher you can eat it, the better. It spreads readily, making some gardeners reluctant to grow their own, but it can be grown in containers to help control it (just don't let it go to seed). It also makes a good microgreen.
It should be noted that purslane is a source of oxalic acid and should be avoided or eaten with caution by those susceptible to calcium-oxalate kidney stones or urinary issues such as bladder stones, or with other oxalic acid concerns. Pregnant women are also commonly advised to avoid purslane, which promotes uterine contractions and can cause miscarriage.
Read more:
label-style nutrition information for raw purslane
label-style nutrition information for cooked purslane
Health With Food
Natural Health Solutions
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 June, 2017
Apricots
native to: China or Armenia
in season here: June to early July
Apricots, Prunus armenaica, are closely related to plums (more distantly, they join plums, peaches, and apples as relatives of the rose). They may have originally come from India or China and were certainly present in ancient Greece and Rome, but the general scientific consensus these days is that they came from Armenia. They were brought to Virginia in 1720, but didn't do all that well until they arrived in California in 1792, where the climate was much more suitable. Here in Washington State, of course, we think of them as being from Yakima and Wenatchee, and may even associate them with Cotlets. It's easy to tell if an apricot is reasonably local and delicious or has been picked green and imported hundreds or thousand of miles: the better an apricot smells, the more flavor it has. The essential oil from apricot pits is sold as bitter almond oil (just like almond extract is actually made from peach pits).
Apricots are one of summer's earliest fruits and provide plenty of beta-carotene, fiber, vitamin C, copper, and potassium. Their flavonoids and other polyphenols have been linked to heart health, and their carotenoids and xanthophylls are thought to protect vision. They are also a good source of catechins, an anti-inflammatory most commonly associated with green tea. They support bone health, with all the necessary minerals needed to grow bones and prevent osteoporosis. They've been used to treat digestive complaints, earaches, fever, skin problems, respiratory problems, cancer, and anemia (with what success, my superficial research doesn't mention). Apricot oil is used on strained muscles and wounds.
Read more:
label-style nutrition information for raw apricots
label-style nutrition information for dried apricots
World's Healthiest Foods
Live Strong
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: June to early July
Apricots, Prunus armenaica, are closely related to plums (more distantly, they join plums, peaches, and apples as relatives of the rose). They may have originally come from India or China and were certainly present in ancient Greece and Rome, but the general scientific consensus these days is that they came from Armenia. They were brought to Virginia in 1720, but didn't do all that well until they arrived in California in 1792, where the climate was much more suitable. Here in Washington State, of course, we think of them as being from Yakima and Wenatchee, and may even associate them with Cotlets. It's easy to tell if an apricot is reasonably local and delicious or has been picked green and imported hundreds or thousand of miles: the better an apricot smells, the more flavor it has. The essential oil from apricot pits is sold as bitter almond oil (just like almond extract is actually made from peach pits).
Apricots are one of summer's earliest fruits and provide plenty of beta-carotene, fiber, vitamin C, copper, and potassium. Their flavonoids and other polyphenols have been linked to heart health, and their carotenoids and xanthophylls are thought to protect vision. They are also a good source of catechins, an anti-inflammatory most commonly associated with green tea. They support bone health, with all the necessary minerals needed to grow bones and prevent osteoporosis. They've been used to treat digestive complaints, earaches, fever, skin problems, respiratory problems, cancer, and anemia (with what success, my superficial research doesn't mention). Apricot oil is used on strained muscles and wounds.
Read more:
label-style nutrition information for raw apricots
label-style nutrition information for dried apricots
World's Healthiest Foods
Live Strong
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 May, 2017
Leeks
native to: probably Central Asia
in season here: fall through early spring
Leeks, Allium ampeloprasum (Leek Group), are members of the Amaryllidaceae family, related to onions and garlic. They have plenty of kaempferol, which protects blood vessel linings. Another way leeks protect blood vessels is with their high concentrations of polyphenols (garlic and onions have more, but leeks are still up there). They also provide lots of folate in a bioactive form, meaning you're not only eating this B vitamin, you're absorbing it and getting that cardiovascular support. Leeks' flavonoids are more abundant in the bulbs and lower leaves, which is the part most commonly used. They also contain compounds which convert to allicin after the leek is cut or crushed; allicin reduces cholesterol formation (how about some leeks in that omelet?), reduces blood vessel stiffness, lowers blood pressure, and has anti-microbial functions. Leeks also provide the important vitamins pyridoxine, niacin, riboflavin, thiamin, and vitamins A, C, and E. Their good fiber content makes them helpful for weight loss.
Ancient Greeks and Romans ate leeks to benefit the throat and make the voice stronger, and the Romans introduced them into many of the colder areas of their empire. The leek is the national symbol of Wales; according to some sources this is because of their use in a battle against Saxon invaders in 1620, but sources I find more credible trace the presence and importance of leeks in Wales into far earlier times.
Read more:
label-style nutrition information for raw leeks
label-style nutrition information for boiled leeks
Nutrition and You
Organic Gardening News and Info
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 through early spring
Leeks, Allium ampeloprasum (Leek Group), are members of the Amaryllidaceae family, related to onions and garlic. They have plenty of kaempferol, which protects blood vessel linings. Another way leeks protect blood vessels is with their high concentrations of polyphenols (garlic and onions have more, but leeks are still up there). They also provide lots of folate in a bioactive form, meaning you're not only eating this B vitamin, you're absorbing it and getting that cardiovascular support. Leeks' flavonoids are more abundant in the bulbs and lower leaves, which is the part most commonly used. They also contain compounds which convert to allicin after the leek is cut or crushed; allicin reduces cholesterol formation (how about some leeks in that omelet?), reduces blood vessel stiffness, lowers blood pressure, and has anti-microbial functions. Leeks also provide the important vitamins pyridoxine, niacin, riboflavin, thiamin, and vitamins A, C, and E. Their good fiber content makes them helpful for weight loss.
Ancient Greeks and Romans ate leeks to benefit the throat and make the voice stronger, and the Romans introduced them into many of the colder areas of their empire. The leek is the national symbol of Wales; according to some sources this is because of their use in a battle against Saxon invaders in 1620, but sources I find more credible trace the presence and importance of leeks in Wales into far earlier times.
Read more:
label-style nutrition information for raw leeks
label-style nutrition information for boiled leeks
Nutrition and You
Organic Gardening News and Info
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 April, 2017
Newsletters: 26 Oct., 2011
Excerpt from the Market Newsletter originally published on 26 Oct., 2011. View the full newsletter for all the photos and links.
In the belly
Pumpkins, of course, are just one of the many winter squashes. Winter squashes are members of the Cucurbitaceae family, related to both the melon and the cucumber. They were originally cultivated, 10,000 years ago in South America, for their seeds. Now they offer us complex carbohydrates, fiber, alpha-carotene, beta-carotene, and other carotenoids, omega-3 fats, and a whole alphabet of vitamins. They are said to have antioxidant, anti-inflammatory, anti-viral, anti-bacterial, anti-diabetic and insulin-regulating properties. Research has suggested that growing winter squash can help remove contaminants from soil, which is good as long as you weren't planning to eat them. The corollary is that this is a good vegetable to buy organic if you do plan to eat it.
In the kitchen
Being a bit pressed for both time and inspiration, I turn once again to good ol' Epicurious for, of course, pumpkin recipes.
Ginger-Pumpkin Muffins
5.5 tablespoons minced crystallized ginger
1/2 cup dried currants or raisins
2 tablespoons brandy
2 cups flour
1 tablespoon ground ginger
2 teaspoons pumpkin pie spice
1.5 teaspoons baking soda
1/4 teaspoon salt
3/4 cup plus 2 tablespoons cooked pumpkin puree (or canned solid pack pumpkin)
1/2 cup plus 2 tablespoons low-fat buttermilk
1 teaspoon vanilla extract
2 large egg whites
1 large egg
3/4 cup plus 3 tablespoons golden brown sugar
1/2 cup light molasses
1/4 cup vegetable oil
Mix 2.5 tablespoons crystallized ginger, currants and brandy in small bowl. Sift together flour, ground ginger, pumpkin pie spice, baking soda and salt. Whisk pumpkin puree, buttermilk and vanilla. Beat egg whites and egg until foamy; beat in 3/4 cup plus 2 tablespoons brown sugar. Beat until light, about 2 minutes; beat in molasses and oil. Beat in dry ingredients alternately with pumpkin mixture in 3 additions each. Stir in currant mixture. Divide batter among sixteen 1/3-cup muffin cups with paper liners. Mix 3 tablespoons crystallized ginger and 1 tablespoon brown sugar and sprinkle evenly over muffins. Bake at 375F about 25 min., until tester inserted into center comes out clean. Cool on a rack.
Sugar Pumpkin, Feta, and Cilantro Quesadillas
3 cups peeled seeded sugar pumpkin or butternut squash in 1.5-inch cubes (about 1 lb. whole pumpkin)
1 finely chopped seeded jalapeño (about 2 tablespoons)
salt and pepper to taste
12 flour tortillas, 8-inch diameter
10 ounces feta cheese, crumbled
1.5 cups coarsely chopped fresh cilantro
2 limes, each cut into 6 wedges, to serve
Cook pumpkin in boiling salted water until tender but not falling apart, about 10 minutes. Drain and cool 10 minutes; transfer to a food processor and puree until smooth. Stir in jalapeño; season with salt and pepper. Spread about 1/4 c pumpkin mixture evenly on each of 6 tortillas. Sprinkle with feta, 1/4 cup cilantro and pepper to taste. Top each with a second tortilla. Cook in a heavy skillet over med-high about 1 min. per side, until golden with dark char marks.
Pumpkin-Seed Brittle
1/2 cup fresh pumpkin seeds, not rinsed
1 tablespoon vegetable oil
salt to taste
1/3 cup sugar
1/4 cup water
Toss seeds with oil and salt and bake at 250F on an ungreased baking sheet, stirring occasionally, for 1 - 1.25 hours, or until golden and crisp. Combine sugar and water and cook over moderately low heat, stirring and washing down the sugar crystals with a brush dipped in cold water until the sugar is dissolved, and simmer it, undisturbed, tilting and rotating the skillet, until it is a deep caramel color. Stir in the pumpkin seeds until they are coated well, and turn the mixture out onto a buttered sheet of foil, spreading it evenly. Let the brittle cool completely and break into pieces.
In the belly
Pumpkins, of course, are just one of the many winter squashes. Winter squashes are members of the Cucurbitaceae family, related to both the melon and the cucumber. They were originally cultivated, 10,000 years ago in South America, for their seeds. Now they offer us complex carbohydrates, fiber, alpha-carotene, beta-carotene, and other carotenoids, omega-3 fats, and a whole alphabet of vitamins. They are said to have antioxidant, anti-inflammatory, anti-viral, anti-bacterial, anti-diabetic and insulin-regulating properties. Research has suggested that growing winter squash can help remove contaminants from soil, which is good as long as you weren't planning to eat them. The corollary is that this is a good vegetable to buy organic if you do plan to eat it.
In the kitchen
Being a bit pressed for both time and inspiration, I turn once again to good ol' Epicurious for, of course, pumpkin recipes.
Ginger-Pumpkin Muffins
5.5 tablespoons minced crystallized ginger
1/2 cup dried currants or raisins
2 tablespoons brandy
2 cups flour
1 tablespoon ground ginger
2 teaspoons pumpkin pie spice
1.5 teaspoons baking soda
1/4 teaspoon salt
3/4 cup plus 2 tablespoons cooked pumpkin puree (or canned solid pack pumpkin)
1/2 cup plus 2 tablespoons low-fat buttermilk
1 teaspoon vanilla extract
2 large egg whites
1 large egg
3/4 cup plus 3 tablespoons golden brown sugar
1/2 cup light molasses
1/4 cup vegetable oil
Mix 2.5 tablespoons crystallized ginger, currants and brandy in small bowl. Sift together flour, ground ginger, pumpkin pie spice, baking soda and salt. Whisk pumpkin puree, buttermilk and vanilla. Beat egg whites and egg until foamy; beat in 3/4 cup plus 2 tablespoons brown sugar. Beat until light, about 2 minutes; beat in molasses and oil. Beat in dry ingredients alternately with pumpkin mixture in 3 additions each. Stir in currant mixture. Divide batter among sixteen 1/3-cup muffin cups with paper liners. Mix 3 tablespoons crystallized ginger and 1 tablespoon brown sugar and sprinkle evenly over muffins. Bake at 375F about 25 min., until tester inserted into center comes out clean. Cool on a rack.
Sugar Pumpkin, Feta, and Cilantro Quesadillas
3 cups peeled seeded sugar pumpkin or butternut squash in 1.5-inch cubes (about 1 lb. whole pumpkin)
1 finely chopped seeded jalapeño (about 2 tablespoons)
salt and pepper to taste
12 flour tortillas, 8-inch diameter
10 ounces feta cheese, crumbled
1.5 cups coarsely chopped fresh cilantro
2 limes, each cut into 6 wedges, to serve
Cook pumpkin in boiling salted water until tender but not falling apart, about 10 minutes. Drain and cool 10 minutes; transfer to a food processor and puree until smooth. Stir in jalapeño; season with salt and pepper. Spread about 1/4 c pumpkin mixture evenly on each of 6 tortillas. Sprinkle with feta, 1/4 cup cilantro and pepper to taste. Top each with a second tortilla. Cook in a heavy skillet over med-high about 1 min. per side, until golden with dark char marks.
Pumpkin-Seed Brittle
1/2 cup fresh pumpkin seeds, not rinsed
1 tablespoon vegetable oil
salt to taste
1/3 cup sugar
1/4 cup water
Toss seeds with oil and salt and bake at 250F on an ungreased baking sheet, stirring occasionally, for 1 - 1.25 hours, or until golden and crisp. Combine sugar and water and cook over moderately low heat, stirring and washing down the sugar crystals with a brush dipped in cold water until the sugar is dissolved, and simmer it, undisturbed, tilting and rotating the skillet, until it is a deep caramel color. Stir in the pumpkin seeds until they are coated well, and turn the mixture out onto a buttered sheet of foil, spreading it evenly. Let the brittle cool completely and break into pieces.
29 March, 2017
Newsletters: 28 Sept. 2011
Excerpt from the Market Newsletter originally published on 28 Sept. 2011. View the full newsletter for all the photos and links.
In the belly
This seems like a good time to look at stress. Stress is, at heart, the feeling that things are out of control. It can be counteracted to a certain extent just by taking charge of your life -- if not of the events themselves, then at least of your reactions to those events. This is at the heart of stress management. Nothing can really stress you out without your permission, but of course just not worrying about it isn't that easy. There are all kinds of techniques out there for dealing with stress, and we all have our own methods as well -- some healthy, some not so good. Some popular methods of stress management are over-eating, smoking, and excessive drinking; healthier options include meditation and relaxation in many forms, exercise, laughter, gratitude, altruism, various sorts of social activity, improved time management, counseling, journaling, and various sorts of "me-time" or self-care (I was going to say self-indulgence but that has negative connotations; that's what we're really talking about here, though). Stress has a bad reputation these days, but a certain amount of stress is actually good for you, and keeps life from being boring. Too little stress can lead to depression. The trick is finding the right balance.
Standard disclaimer: I'm a librarian, not a doctor. Make up your own mind and don't believe anything just because I put it in this newsletter.
In the kitchen
A friend of mine just bought 30 lbs. of onions for the winter. I can't imagine what she's going to do with them all. She says she puts them in everything.
Cabbage with red onion and apple
1 large apple, cored but not peeled, shredded
2 med. carrots, scraped and shredded
10 oz shredded cabbage
6 oz shredded red onion
1 t cumin
3/4 t ground coriander
pepper
Place all ingredients in a pot over med-low heat. Stir, cover, cook 6-8 min. until soft.
From: 20-minute menus / Marian Burros. 1st Fireside ed. Simon & Schuster, 1995.
Caramelized onion and parsnip soup
2 T butter
3 large onions, halved and thinly sliced
2 T light brown sugar
1 c dry white wine
3 large parsnips, peeled and chopped
5 c vegetable stock
1/4 c cream
fresh thyme leaves, to garnish
Melt the butter in a large saucepan. Add the onions and sugar and cook over low heat for 10 min. Add the wine and parsnips and simmer, covered, for 20 min. or until the onions and parsnips are golden and tender. Pour in the stock, bring to a boil, then reduce the heat and simmer, covered, for 10 min. Cool slightly, then place in a blender or food processor and blend in batches until smooth. Season. Drizzle with a little cream and sprinkle with fresh thyme leaves.
From: Bowl food / edited by Kay Scarlett.
Pickled onions
16 white boiling onions (about 1 lb.)
2 tsp. coriander seeds
1 tsp. fennel seeds
1 Tbsp. coarse salt
1 c white wine vinegar
1 c water
3 Tbsp. sugar
Bring all ingredients to a gentle simmer in a non-reactive saucepan; simmer, covered, 10 min. Remove from heat and let cool, still covered. Pour into a 1-quart jar and refrigerate at least 12 hours; keeps up to two weeks.
From: Vegetables / James Peterson. William Morrow and Co., c1998.
In the belly
This seems like a good time to look at stress. Stress is, at heart, the feeling that things are out of control. It can be counteracted to a certain extent just by taking charge of your life -- if not of the events themselves, then at least of your reactions to those events. This is at the heart of stress management. Nothing can really stress you out without your permission, but of course just not worrying about it isn't that easy. There are all kinds of techniques out there for dealing with stress, and we all have our own methods as well -- some healthy, some not so good. Some popular methods of stress management are over-eating, smoking, and excessive drinking; healthier options include meditation and relaxation in many forms, exercise, laughter, gratitude, altruism, various sorts of social activity, improved time management, counseling, journaling, and various sorts of "me-time" or self-care (I was going to say self-indulgence but that has negative connotations; that's what we're really talking about here, though). Stress has a bad reputation these days, but a certain amount of stress is actually good for you, and keeps life from being boring. Too little stress can lead to depression. The trick is finding the right balance.
Standard disclaimer: I'm a librarian, not a doctor. Make up your own mind and don't believe anything just because I put it in this newsletter.
In the kitchen
A friend of mine just bought 30 lbs. of onions for the winter. I can't imagine what she's going to do with them all. She says she puts them in everything.
Cabbage with red onion and apple
1 large apple, cored but not peeled, shredded
2 med. carrots, scraped and shredded
10 oz shredded cabbage
6 oz shredded red onion
1 t cumin
3/4 t ground coriander
pepper
Place all ingredients in a pot over med-low heat. Stir, cover, cook 6-8 min. until soft.
From: 20-minute menus / Marian Burros. 1st Fireside ed. Simon & Schuster, 1995.
Caramelized onion and parsnip soup
2 T butter
3 large onions, halved and thinly sliced
2 T light brown sugar
1 c dry white wine
3 large parsnips, peeled and chopped
5 c vegetable stock
1/4 c cream
fresh thyme leaves, to garnish
Melt the butter in a large saucepan. Add the onions and sugar and cook over low heat for 10 min. Add the wine and parsnips and simmer, covered, for 20 min. or until the onions and parsnips are golden and tender. Pour in the stock, bring to a boil, then reduce the heat and simmer, covered, for 10 min. Cool slightly, then place in a blender or food processor and blend in batches until smooth. Season. Drizzle with a little cream and sprinkle with fresh thyme leaves.
From: Bowl food / edited by Kay Scarlett.
Pickled onions
16 white boiling onions (about 1 lb.)
2 tsp. coriander seeds
1 tsp. fennel seeds
1 Tbsp. coarse salt
1 c white wine vinegar
1 c water
3 Tbsp. sugar
Bring all ingredients to a gentle simmer in a non-reactive saucepan; simmer, covered, 10 min. Remove from heat and let cool, still covered. Pour into a 1-quart jar and refrigerate at least 12 hours; keeps up to two weeks.
From: Vegetables / James Peterson. William Morrow and Co., c1998.
Newsletters: 29 Sept. 2010
Excerpt from the Market Newsletter originally published on 29 Sept. 2010. View the full newsletter for all the photos and links.
Cooking, and reading about cooking
Your market manager, Connie, asked me about veggie burgers, which she was sure could be made at home at a considerable savings. I was surprised to find that neither of my good vegetable cookbooks had anything at all to say about vegetable patties, while my two favorite recipe sites had all kinds of variations. Here are the two most interesting, and I'll put some of the others up on the Market recipe pages sometime in the next couple of weeks.
>Veggie Burgers
2 teaspoons olive oil
1 small onion, grated
2 cloves crushed garlic
2 carrots, shredded
1 small summer squash, shredded
1 small zucchini, shredded
1 1/2 cups rolled oats
1/4 cup shredded Cheddar cheese
1 egg, beaten
1 tablespoon soy sauce
1 1/2 cups all-purpose flour
Cook onion and garlic in olive oil over low heat until tender, about 5 minutes. Mix in the carrots, squash, and zucchini; cook and stir for 2 minutes. Remove from heat and mix in oats, cheese, and egg. Stir in soy sauce, transfer the mixture to a bowl, and refrigerate 1 hour. Form the vegetable mixture into eight 3-inch-round patties and dredge in flour to lightly coat both sides. Grill on an oiled grate 5 minutes on each side, or until heated through and nicely browned.
From: AllRecipes.com
Indian Vegetable Patties
1.25 cups fresh corn kernels or frozen, thawed
1 medium carrot, grated
1 medium russet potato, peeled, grated
1/2 medium onion, finely chopped
1/2 cup shredded fresh spinach leaves
6 tablespoons all purpose flour
1/4 cup frozen peas, thawed
1/4 cup finely chopped fresh cilantro
1 jalapeño pepper, seeded, minced
2 teaspoons minced garlic
1 teaspoon minced fresh ginger
1 teaspoon ground cumin
1 large egg, beaten to blend
1 tablespoon (or more) vegetable oil
Mix corn, carrot, potato, onion, spinach, flour, peas, cilantro, jalapeño, garlic, ginger, and cumin; season to taste and stir in egg. Form patties (3 tablespoons make a 3-inch-diameter patty) and place on large baking sheet. Refrigerate until firm, about 1 hour. Cook in oil over medium heat in batches until golden, about 4 min. per side, adding more oil as necessary. Serve with yogurt and chutney if desired.
From: Epicurious
Cooking, and reading about cooking
Your market manager, Connie, asked me about veggie burgers, which she was sure could be made at home at a considerable savings. I was surprised to find that neither of my good vegetable cookbooks had anything at all to say about vegetable patties, while my two favorite recipe sites had all kinds of variations. Here are the two most interesting, and I'll put some of the others up on the Market recipe pages sometime in the next couple of weeks.
>Veggie Burgers
2 teaspoons olive oil
1 small onion, grated
2 cloves crushed garlic
2 carrots, shredded
1 small summer squash, shredded
1 small zucchini, shredded
1 1/2 cups rolled oats
1/4 cup shredded Cheddar cheese
1 egg, beaten
1 tablespoon soy sauce
1 1/2 cups all-purpose flour
Cook onion and garlic in olive oil over low heat until tender, about 5 minutes. Mix in the carrots, squash, and zucchini; cook and stir for 2 minutes. Remove from heat and mix in oats, cheese, and egg. Stir in soy sauce, transfer the mixture to a bowl, and refrigerate 1 hour. Form the vegetable mixture into eight 3-inch-round patties and dredge in flour to lightly coat both sides. Grill on an oiled grate 5 minutes on each side, or until heated through and nicely browned.
From: AllRecipes.com
Indian Vegetable Patties
1.25 cups fresh corn kernels or frozen, thawed
1 medium carrot, grated
1 medium russet potato, peeled, grated
1/2 medium onion, finely chopped
1/2 cup shredded fresh spinach leaves
6 tablespoons all purpose flour
1/4 cup frozen peas, thawed
1/4 cup finely chopped fresh cilantro
1 jalapeño pepper, seeded, minced
2 teaspoons minced garlic
1 teaspoon minced fresh ginger
1 teaspoon ground cumin
1 large egg, beaten to blend
1 tablespoon (or more) vegetable oil
Mix corn, carrot, potato, onion, spinach, flour, peas, cilantro, jalapeño, garlic, ginger, and cumin; season to taste and stir in egg. Form patties (3 tablespoons make a 3-inch-diameter patty) and place on large baking sheet. Refrigerate until firm, about 1 hour. Cook in oil over medium heat in batches until golden, about 4 min. per side, adding more oil as necessary. Serve with yogurt and chutney if desired.
From: Epicurious
22 March, 2017
Newsletters: 21 Sept. 2011
Excerpt from the Market Newsletter originally published on 21 Sept. 2011. View the full newsletter for all the photos and links.
In the belly
It's pickling season, so I thought I'd do a little research on vinegar. I know vinegar as an old thirst-quencher; Roman legionaries added it to their water both to kill whatever might be in there and for its rehydrating properties. You can make your own old-fashioned sports drink by mixing 1 c sugar, 1 Tbsp. ginger, and 6 Tbsp. vinegar into 2 quarts of water, but I've heard it's only drinkable if you really need it. It is also widely used as a mild antiseptic, deodorizer, and cleaner -- adding a dollop of white vinegar to your laundry helps eliminate that winter mistiness; a dab on insect bites keeps them from itching. Dilute cider vinegar is said to be good for the skin and is sometimes used as a sunburn remedy. Whatever your health problem, you can probably find someone to tell you vinegar is the cure, and someone else to tell you that's nonsense. Until a lot more research is done, all that can be said for sure is that, while it doesn't offer any great nutritional surprises, its acetic acid helps with digestion and the absorption of important minerals.
In the kitchen
Here we are with corn in season again, but last year when I looked for corn recipes they mostly involved cutting it off the cob, which I think is a waste. I suppose you could go all '50s and put it (cob and all) into a casserole, pour condensed cream-of-mushroom soup over it, and bake it, but that sounds like a waste as well. I'll leave you to boil or roast it, and give you some interesting fruit recipes instead.
Fruit pizza
Crust:
1 c. shortening/margarine
1 1/2 c. sugar
2 3/4 c. flour
2 eggs
2 t. cream of tartar
1/4 t. salt (optional)
1 t. baking soda
Cream shortening, sugar, and eggs until fluffy. Add dry ingredients, mix well. Spread dough in 10-inch pizza pan (or larger; it's pretty thick at 10" dia.). Bake 10-15 min. at 350. Let cool.
Topping:
16 oz. cream cheese
6 T. sugar
fruit (whatever you like, sliced in most cases, fresh is best but canned is OK too; I tend to use bananas, kiwis, peaches, strawberries (all sliced) and sometimes canned mandarin orange segments)
Cream cream cheese and sugar; spread on cooled crust. Top with fruit (you can make decorative designs if you want. You want to end up with a single layer of fruit, closely spaced but not overlapping).
Glaze:
2-3 c. fruit juice, sweetened if necessary
4 T corn starch
Cook, stirring, until thick (this step is very important; failure to cook the glaze will require sponging down the inside of the fridge). Spoon glaze over fruit, making sure air-sensitive fruit such as bananas and apples are covered entirely. Glaze should set on its own; if it seems reluctant, refrigerate.
From: Dorothy Huffman's collection
Peach milk shake
3 sm. peaches, skinned, pitted, and roughly chopped
1.25 c milk
1 T superfine sugar
1 T apricot or peach brandy (optional)
grated chocolate for garnish
Place all ingredients except grated chocolate in a blender and process until smooth. Chill, garnish, and serve.
From: Fruit fandango / Moya Clarke. Chartwell Books, c1994.
Peach duff
1/4 c butter
1 c flour
3 tsp. baking powder
1/4 tsp. salt
1/2 c sugar
2/3 c milk
1.5 lb peaches (4-6), peeled and thickly sliced
Melt butter in an 8-inch square baking dish. Sift flour, baking powder, salt, sugar together; gradually add milk and stir just until moistened. Spoon batter evenly onto melted butter and arrange peach slices on top. Bake 35 min. at 375F. Serve warm.
From: Cooking with fruit : the complete guide to using fruit throughout the meal, the day, the year / Rolce Redard Payne and Dorrit Speyer Senior. Wings Books, 1995.
In the belly
It's pickling season, so I thought I'd do a little research on vinegar. I know vinegar as an old thirst-quencher; Roman legionaries added it to their water both to kill whatever might be in there and for its rehydrating properties. You can make your own old-fashioned sports drink by mixing 1 c sugar, 1 Tbsp. ginger, and 6 Tbsp. vinegar into 2 quarts of water, but I've heard it's only drinkable if you really need it. It is also widely used as a mild antiseptic, deodorizer, and cleaner -- adding a dollop of white vinegar to your laundry helps eliminate that winter mistiness; a dab on insect bites keeps them from itching. Dilute cider vinegar is said to be good for the skin and is sometimes used as a sunburn remedy. Whatever your health problem, you can probably find someone to tell you vinegar is the cure, and someone else to tell you that's nonsense. Until a lot more research is done, all that can be said for sure is that, while it doesn't offer any great nutritional surprises, its acetic acid helps with digestion and the absorption of important minerals.
In the kitchen
Here we are with corn in season again, but last year when I looked for corn recipes they mostly involved cutting it off the cob, which I think is a waste. I suppose you could go all '50s and put it (cob and all) into a casserole, pour condensed cream-of-mushroom soup over it, and bake it, but that sounds like a waste as well. I'll leave you to boil or roast it, and give you some interesting fruit recipes instead.
Fruit pizza
Crust:
1 c. shortening/margarine
1 1/2 c. sugar
2 3/4 c. flour
2 eggs
2 t. cream of tartar
1/4 t. salt (optional)
1 t. baking soda
Cream shortening, sugar, and eggs until fluffy. Add dry ingredients, mix well. Spread dough in 10-inch pizza pan (or larger; it's pretty thick at 10" dia.). Bake 10-15 min. at 350. Let cool.
Topping:
16 oz. cream cheese
6 T. sugar
fruit (whatever you like, sliced in most cases, fresh is best but canned is OK too; I tend to use bananas, kiwis, peaches, strawberries (all sliced) and sometimes canned mandarin orange segments)
Cream cream cheese and sugar; spread on cooled crust. Top with fruit (you can make decorative designs if you want. You want to end up with a single layer of fruit, closely spaced but not overlapping).
Glaze:
2-3 c. fruit juice, sweetened if necessary
4 T corn starch
Cook, stirring, until thick (this step is very important; failure to cook the glaze will require sponging down the inside of the fridge). Spoon glaze over fruit, making sure air-sensitive fruit such as bananas and apples are covered entirely. Glaze should set on its own; if it seems reluctant, refrigerate.
From: Dorothy Huffman's collection
Peach milk shake
3 sm. peaches, skinned, pitted, and roughly chopped
1.25 c milk
1 T superfine sugar
1 T apricot or peach brandy (optional)
grated chocolate for garnish
Place all ingredients except grated chocolate in a blender and process until smooth. Chill, garnish, and serve.
From: Fruit fandango / Moya Clarke. Chartwell Books, c1994.
Peach duff
1/4 c butter
1 c flour
3 tsp. baking powder
1/4 tsp. salt
1/2 c sugar
2/3 c milk
1.5 lb peaches (4-6), peeled and thickly sliced
Melt butter in an 8-inch square baking dish. Sift flour, baking powder, salt, sugar together; gradually add milk and stir just until moistened. Spoon batter evenly onto melted butter and arrange peach slices on top. Bake 35 min. at 375F. Serve warm.
From: Cooking with fruit : the complete guide to using fruit throughout the meal, the day, the year / Rolce Redard Payne and Dorrit Speyer Senior. Wings Books, 1995.
15 March, 2017
Kiwis
native to: Northern China
in season here: winter, but they store well and can be found in supermarkets year-round
Kiwifruit, or Chinese gooseberries, are most commonly either green or golden, the green Hayward Kiwi being the most commonly found in US stores. Their fuzzy skins are edible, although most people prefer not to eat them. Kiwis contain a protein, actinidain, that will tenderize meat and liquefy whipped cream and gelatin. The easiest way to eat a kiwi (other than whole, skin and all) is to cut it in half end scoop the flesh out of the peel like a tiny melon. To peel it, cut off both ends and slip a spoon between the skin and flesh.
The kiwifruit arrived in New Zealand from China at the turn of the 20th century, where they were renamed after the kiwi bird they resemble to avoid an export tax on berries. Kiwi trees, climbing shrubs that can reach 30 feet, can be difficult to establish, but the small-fruited hardy variety can be grown in the Olympia area.
Kiwis provide a huge amount of vitamin C -- more than oranges -- as well as potassium, vitamin E, vitamin A, vitamin K, omega-3s, magnesium, copper, and various phytonutrients. They're particularly good for the upper respiratory and digestive systems, and contain polyphenols that stimulate the immune system. Their polysaccharides boost collagen synthesis, making them good for skin, muscles, and tendons; they also contain lutein, which protects the skin against UV light and prevents eye diseases such as age-related macular degeneration. Their potassium is good against high blood pressure, while their vitamin K prevents calcium buildup in the arteries, moving it into the bones where it belongs. There's also plenty of serotonin in there, which is good against insomnia and may boost memory and reduce depression. Kiwis, and especially their seeds, also have antifungal and antibacterial properties. Kiwis retain their nutrients in storage better than many fruits. Kiwis and kiwi roots appear in traditional Chinese medicine in treatments for joint pain, bladder stones, and several cancers.
Kiwis are higher in sugar than oranges, but they have a moderate glycemic index so it's not that big a problem. The biggest concern is allergies: kiwis are a common allergy, especially among those with latex-fruit syndrome (an allergy to latex and fruit with similar proteins such as avocados and bananas) or allergies to hazelnuts, wheat, figs, or poppy seeds. They can slow blood clotting (good or bad, depending on whether you need to keep your blood thin for your heart or are facing surgery in a week or two). Also, those taking beta-blockers or with other potassium-related concerns should keep kiwis' high potassium content in mind and save them for a special treat.
They're not at our market, but Burnt Ridge is a knowledgeable local source for kiwi vines.
Read more:
label-style nutrition information for raw kiwi fruit
heathline.com
Medical News Today
World's Healthiest Foods
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, but they store well and can be found in supermarkets year-round
Kiwifruit, or Chinese gooseberries, are most commonly either green or golden, the green Hayward Kiwi being the most commonly found in US stores. Their fuzzy skins are edible, although most people prefer not to eat them. Kiwis contain a protein, actinidain, that will tenderize meat and liquefy whipped cream and gelatin. The easiest way to eat a kiwi (other than whole, skin and all) is to cut it in half end scoop the flesh out of the peel like a tiny melon. To peel it, cut off both ends and slip a spoon between the skin and flesh.
The kiwifruit arrived in New Zealand from China at the turn of the 20th century, where they were renamed after the kiwi bird they resemble to avoid an export tax on berries. Kiwi trees, climbing shrubs that can reach 30 feet, can be difficult to establish, but the small-fruited hardy variety can be grown in the Olympia area.
Kiwis provide a huge amount of vitamin C -- more than oranges -- as well as potassium, vitamin E, vitamin A, vitamin K, omega-3s, magnesium, copper, and various phytonutrients. They're particularly good for the upper respiratory and digestive systems, and contain polyphenols that stimulate the immune system. Their polysaccharides boost collagen synthesis, making them good for skin, muscles, and tendons; they also contain lutein, which protects the skin against UV light and prevents eye diseases such as age-related macular degeneration. Their potassium is good against high blood pressure, while their vitamin K prevents calcium buildup in the arteries, moving it into the bones where it belongs. There's also plenty of serotonin in there, which is good against insomnia and may boost memory and reduce depression. Kiwis, and especially their seeds, also have antifungal and antibacterial properties. Kiwis retain their nutrients in storage better than many fruits. Kiwis and kiwi roots appear in traditional Chinese medicine in treatments for joint pain, bladder stones, and several cancers.
Kiwis are higher in sugar than oranges, but they have a moderate glycemic index so it's not that big a problem. The biggest concern is allergies: kiwis are a common allergy, especially among those with latex-fruit syndrome (an allergy to latex and fruit with similar proteins such as avocados and bananas) or allergies to hazelnuts, wheat, figs, or poppy seeds. They can slow blood clotting (good or bad, depending on whether you need to keep your blood thin for your heart or are facing surgery in a week or two). Also, those taking beta-blockers or with other potassium-related concerns should keep kiwis' high potassium content in mind and save them for a special treat.
They're not at our market, but Burnt Ridge is a knowledgeable local source for kiwi vines.
Read more:
label-style nutrition information for raw kiwi fruit
heathline.com
Medical News Today
World's Healthiest Foods
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.
Newsletters: 14 Sept. 2011
Excerpt from the Market Newsletter originally published on 14 Sept. 2011. View the full newsletter for all the photos and links.
In the belly
The eggplant, also called an aubergine, belongs to the nightshade family, along with tomatoes, potatoes, and peppers. Like tomatoes, it is really a fruit. When immature it contains toxins that can cause illness (but it grows out of it). People with arthritis and related issues should consider avoiding eggplant and its relatives, because the solanine they contain can be a problem for them. However, eggplant has also been used to reduce other kinds of swelling and bleeding, and to treat dysentery, so you'll have to make up your own mind whether to eat it or not. Eggplant is full of bioflavinoids, and the skin of the purple varieties contains another kind of anti-oxidant, anthocyanins. It has some nice B-complex vitamins, but it is more known for its minerals, especially manganese, copper, iron and potassium. It is also a very low-calorie fruit and provides plenty of fiber.
Eggplants probably originated in India or Southeast Asia, and was cultivated in China as early as the 5th century. The Moors brought it to Spain in the 8th century, and the Italians were trading with the Arabs for it in the 13th century. In India it is called brinjal, Australians call it an eggfruit, and West Africans call it garden fruit. Some use it to treat scorpion bites or frostbite.
In the kitchen
I went looking for some nice leek recipes because they looked so pretty, and of course I immediately ran up against my collection of Welsh recipes. So here are two traditional Welsh soups and a fairly modern chicken, just for variety.
Swp cennin a thatws (leek and potato soup)
3 leeks
1 lb. potatoes
2 oz butter
1 oz flour
3 pints chicken stock
1 c milk
3 sprigs parsley
salt, pepper
Trim leeks, wash thoroughly and slice finely. Peel and dice the potatoes. Place leeks and potatoes with 1 oz butter in a large saucepan. Cover and heat gently 5 min. until the leeks are very lightly coloured. Shake the saucepan gently to prevent the vegetables burning. Pour on the stock and simmer 3/4 hour. Melt the rest of the butter in a small saucepan and stir in the flour using a wooden spoon. Stir in the milk, making sure there are no lumps. Simmer 2-3 min. on a gentle heat and add to soup. Stir well and bring back to a boil. Serve hot, garnished with parsley.
From: The Welsh dresser : more recipes from Wales / by Sian Llewellyn. Cardiff : Emeralda, c1986.
Cawl Aberaeron (Aberayron broth)
1.5 lb. bacon
1 lb beef
1 white cabbage
1/2 lb. carrots
1/2 lb turnips
1/2 lb parsnips
1 lb potatoes
2 small leeks
oatmeal
salt, pepper
Wash and shred the cabbage. peel and cut up all the other vegetables. Dice the bacon and beef. Place the meat and all the vegetables except the leeks in a large saucepan; cover with water and season to taste. Simmer 2-2.5 hr. Add the leeks and continue heating for a further 10 min. Serve hot.
From: The Welsh kitchen : recipes from Wales / by Sian Llewellyn. Cardiff : Emeralda, 1972.
Chicken braised with leeks and figs
1 T butter
3 c coarsely chopped leek (ca. 4-5)
2 T flour
3/4 t salt
1/4 t pepper
4 chicken drumsticks, skinned (4 oz ea.)
4 chicken thighs, skinned (4 oz ea.)
2 c dry white wine
2 T balsamic vinegar
1 T honey
6 parsley sprigs
1 sprig thyme
16 medium light-skinned fresh figs, halved (ca. 1.5 lb)
1 T chopped fresh parsley, for garnish
thyme sprigs, for garnish
Melt butter in a large nonstick skillet over med-high. Add leeks; saute 5 min or until tender. Remove leeks from pan and set aside. Combine flour, salt, pepper, chicken in a plastic bag and shake to coat. Place chicken in the skillet and brown on all sides, ca. 10 min. Return leeks to pan and add wine, vinegar, honey, parsley, thyme. Bring to a boil, cover and reduce heat. Simmer 15 min. Add figs and simmer another 10 min. or until chickien is done. Remove parsley and thyme sprigs. Sprinkle with parsley and thyme garnish if desired.
From: Cooking light, Aug. 2004.
In the belly
The eggplant, also called an aubergine, belongs to the nightshade family, along with tomatoes, potatoes, and peppers. Like tomatoes, it is really a fruit. When immature it contains toxins that can cause illness (but it grows out of it). People with arthritis and related issues should consider avoiding eggplant and its relatives, because the solanine they contain can be a problem for them. However, eggplant has also been used to reduce other kinds of swelling and bleeding, and to treat dysentery, so you'll have to make up your own mind whether to eat it or not. Eggplant is full of bioflavinoids, and the skin of the purple varieties contains another kind of anti-oxidant, anthocyanins. It has some nice B-complex vitamins, but it is more known for its minerals, especially manganese, copper, iron and potassium. It is also a very low-calorie fruit and provides plenty of fiber.
Eggplants probably originated in India or Southeast Asia, and was cultivated in China as early as the 5th century. The Moors brought it to Spain in the 8th century, and the Italians were trading with the Arabs for it in the 13th century. In India it is called brinjal, Australians call it an eggfruit, and West Africans call it garden fruit. Some use it to treat scorpion bites or frostbite.
In the kitchen
I went looking for some nice leek recipes because they looked so pretty, and of course I immediately ran up against my collection of Welsh recipes. So here are two traditional Welsh soups and a fairly modern chicken, just for variety.
Swp cennin a thatws (leek and potato soup)
3 leeks
1 lb. potatoes
2 oz butter
1 oz flour
3 pints chicken stock
1 c milk
3 sprigs parsley
salt, pepper
Trim leeks, wash thoroughly and slice finely. Peel and dice the potatoes. Place leeks and potatoes with 1 oz butter in a large saucepan. Cover and heat gently 5 min. until the leeks are very lightly coloured. Shake the saucepan gently to prevent the vegetables burning. Pour on the stock and simmer 3/4 hour. Melt the rest of the butter in a small saucepan and stir in the flour using a wooden spoon. Stir in the milk, making sure there are no lumps. Simmer 2-3 min. on a gentle heat and add to soup. Stir well and bring back to a boil. Serve hot, garnished with parsley.
From: The Welsh dresser : more recipes from Wales / by Sian Llewellyn. Cardiff : Emeralda, c1986.
Cawl Aberaeron (Aberayron broth)
1.5 lb. bacon
1 lb beef
1 white cabbage
1/2 lb. carrots
1/2 lb turnips
1/2 lb parsnips
1 lb potatoes
2 small leeks
oatmeal
salt, pepper
Wash and shred the cabbage. peel and cut up all the other vegetables. Dice the bacon and beef. Place the meat and all the vegetables except the leeks in a large saucepan; cover with water and season to taste. Simmer 2-2.5 hr. Add the leeks and continue heating for a further 10 min. Serve hot.
From: The Welsh kitchen : recipes from Wales / by Sian Llewellyn. Cardiff : Emeralda, 1972.
Chicken braised with leeks and figs
1 T butter
3 c coarsely chopped leek (ca. 4-5)
2 T flour
3/4 t salt
1/4 t pepper
4 chicken drumsticks, skinned (4 oz ea.)
4 chicken thighs, skinned (4 oz ea.)
2 c dry white wine
2 T balsamic vinegar
1 T honey
6 parsley sprigs
1 sprig thyme
16 medium light-skinned fresh figs, halved (ca. 1.5 lb)
1 T chopped fresh parsley, for garnish
thyme sprigs, for garnish
Melt butter in a large nonstick skillet over med-high. Add leeks; saute 5 min or until tender. Remove leeks from pan and set aside. Combine flour, salt, pepper, chicken in a plastic bag and shake to coat. Place chicken in the skillet and brown on all sides, ca. 10 min. Return leeks to pan and add wine, vinegar, honey, parsley, thyme. Bring to a boil, cover and reduce heat. Simmer 15 min. Add figs and simmer another 10 min. or until chickien is done. Remove parsley and thyme sprigs. Sprinkle with parsley and thyme garnish if desired.
From: Cooking light, Aug. 2004.
01 March, 2017
Newsletters: 31 Aug 2011
Excerpt from the Market Newsletter originally published on 31 Aug 2011. View the full newsletter for all the photos and links.
In the belly
Carrots come in many colors: orange, yellow, red, purple, white, and black. Known scientifically as Daucus carota, they belong to the belong to the apiaceae or umbelliferous family, along with parsnips, parsley, dill, and cumin. The carrot is a biennial, and will flower in the second year if it doesn't get eaten first.
Carrots are rich in copper, calcium, potassium, manganese and phosphorus, vitamins B,C,D,E, and of course beta-carotene, which gives them that familiar orange color. The skin has the most nutrients, and a quick boil can make the nutrients, wherever they are, more available to the body. These are details, however -- the best way to prepare any vegetable is, when it comes right down to it, the way you're most likely to eat it. Carrots are good against cancer, eye trouble, heart disease, stroke, fat and age in general, and good for skin and teeth. Did you know the greens are edible? I think I've mentioned that before, but didn't know that carrot greens are a good source of vitamin K, which the carrot root doesn't provide.
It is actually posible to eat too many carrots, although most people can only accomplish it by drinking carrot juice. Carotenemia is the medical term for increased blood levels of the pigment carotene, and it can be recognized when the skin turns yellow or orange -- it usually clears up in a few days if you lay off the carrots (do not confuse carotenemia with lycopenemia, which is caused by too many tomatoes and turns the skin red). Too much carotene can cause jaundice, a more serious problem, and too much vitamin A can damage the liver (note: polar bear liver is extremely high in vitamin A and can cause vitamin A poisoning, so arctic explorers are advised to avoid it).
In the kitchen
I love the smell of fennel, the beautiful delicate fronds... but once you get it home, then what? Here are some ideas from one of my old standby reference cookbooks, James Peterson's Vegetables.
Grilled fennel
fennel bulbs, stalks removed
olive oil
Peel off any thick fibers from the outside of the bulb. If bulbs are thicker than 1.5 inches, split them down the middle; cut largest bulbs into 3-6 wedges. Toss with oil and grill 10-15 min. per side, until light brown.
Fennel mashed potatoes
1 bulb fennel
1.5 lb. potatoes, peeled and quartered
water
1/4 to 1/2 c milk (may use cooking liquid for some of this)
4-6 Tbsp butter
salt and pepper to taste
Remove stalks from the fennel and cut the bulb in half; thinly slice. Bring potatoes and fennel to a boil in enough water to cover halfway; reduce heat and simmer until tender, about 25 min. (well, check at 15 for local ones -- ed.). Drain and mash the potatoes and fennel. Heat milk and melt the butter into it; add to potatoes and stir in. Season to taste and, if necessary, rewarm in the cooking pot.
Variation: if you have trouble with fennel lumps, cook it separately until very soft, puree in a blender and strain into the potatoes.
Italian-style cardoon and bean soup with garlic and fennel
1 small bulb fennel, stalks removed, chopped into 1/4-inch pieces
3 Tbsp. olive oil
4 cloves garlic, chopped
1 med. onion, chopped
1/2 c dried great northern, cannellini, or cranberry beans, soaked 3-5 hr. in warm water and drained
6 c broth or water, plus more as needed
1 bunch cardoons
4 med. tomatoes (or 24 oz. drained canned tomatoes) peeled, seeded, and chopped
salt and pepper to taste
3 Tbsp. finely chopped parsley or basil
grated Parmesan cheese, for garnish
Heat fennel, garlic, and onion in the oil. stirring, until the onion is translucent, about 10 min. Add beans and broth; simmer, partially covered, until beans are soft and not mealy when bitten, 1.5 hr. Remove and discard outer stalks of the cardoon; cut smaller stalks in half lengthwise and peel, then cut into 4-inch pieces. Gently simmer in 3 qt. water and a little lemon juice 15-20 min.; drain and slice into 1/4-inch pieces and freeze all but 2 c for later use. When the beans are cooked, add cardoons and tomatoes and simmer 5 min.; add water or broth to thin the soup if desired. Season; stir in parsley or basil and serve with Parmesan.
Cardoons, by the way, are related to the artichoke and thistle and can be a little hard to find. They grow well here but don't usually show up in markets much (possibly because they can be a little aggressive. OK, invasive). I planted one in my front yard once, but my neighbor thought it was a giant thistle and very kindly cut it down for me. Sigh. I get the impression that celery might be a good substitute, perhaps with some adjustment of cooking times.
Thanks for your interest in our community and its market.
In the belly
Carrots come in many colors: orange, yellow, red, purple, white, and black. Known scientifically as Daucus carota, they belong to the belong to the apiaceae or umbelliferous family, along with parsnips, parsley, dill, and cumin. The carrot is a biennial, and will flower in the second year if it doesn't get eaten first.
Carrots are rich in copper, calcium, potassium, manganese and phosphorus, vitamins B,C,D,E, and of course beta-carotene, which gives them that familiar orange color. The skin has the most nutrients, and a quick boil can make the nutrients, wherever they are, more available to the body. These are details, however -- the best way to prepare any vegetable is, when it comes right down to it, the way you're most likely to eat it. Carrots are good against cancer, eye trouble, heart disease, stroke, fat and age in general, and good for skin and teeth. Did you know the greens are edible? I think I've mentioned that before, but didn't know that carrot greens are a good source of vitamin K, which the carrot root doesn't provide.
It is actually posible to eat too many carrots, although most people can only accomplish it by drinking carrot juice. Carotenemia is the medical term for increased blood levels of the pigment carotene, and it can be recognized when the skin turns yellow or orange -- it usually clears up in a few days if you lay off the carrots (do not confuse carotenemia with lycopenemia, which is caused by too many tomatoes and turns the skin red). Too much carotene can cause jaundice, a more serious problem, and too much vitamin A can damage the liver (note: polar bear liver is extremely high in vitamin A and can cause vitamin A poisoning, so arctic explorers are advised to avoid it).
In the kitchen
I love the smell of fennel, the beautiful delicate fronds... but once you get it home, then what? Here are some ideas from one of my old standby reference cookbooks, James Peterson's Vegetables.
Grilled fennel
fennel bulbs, stalks removed
olive oil
Peel off any thick fibers from the outside of the bulb. If bulbs are thicker than 1.5 inches, split them down the middle; cut largest bulbs into 3-6 wedges. Toss with oil and grill 10-15 min. per side, until light brown.
Fennel mashed potatoes
1 bulb fennel
1.5 lb. potatoes, peeled and quartered
water
1/4 to 1/2 c milk (may use cooking liquid for some of this)
4-6 Tbsp butter
salt and pepper to taste
Remove stalks from the fennel and cut the bulb in half; thinly slice. Bring potatoes and fennel to a boil in enough water to cover halfway; reduce heat and simmer until tender, about 25 min. (well, check at 15 for local ones -- ed.). Drain and mash the potatoes and fennel. Heat milk and melt the butter into it; add to potatoes and stir in. Season to taste and, if necessary, rewarm in the cooking pot.
Variation: if you have trouble with fennel lumps, cook it separately until very soft, puree in a blender and strain into the potatoes.
Italian-style cardoon and bean soup with garlic and fennel
1 small bulb fennel, stalks removed, chopped into 1/4-inch pieces
3 Tbsp. olive oil
4 cloves garlic, chopped
1 med. onion, chopped
1/2 c dried great northern, cannellini, or cranberry beans, soaked 3-5 hr. in warm water and drained
6 c broth or water, plus more as needed
1 bunch cardoons
4 med. tomatoes (or 24 oz. drained canned tomatoes) peeled, seeded, and chopped
salt and pepper to taste
3 Tbsp. finely chopped parsley or basil
grated Parmesan cheese, for garnish
Heat fennel, garlic, and onion in the oil. stirring, until the onion is translucent, about 10 min. Add beans and broth; simmer, partially covered, until beans are soft and not mealy when bitten, 1.5 hr. Remove and discard outer stalks of the cardoon; cut smaller stalks in half lengthwise and peel, then cut into 4-inch pieces. Gently simmer in 3 qt. water and a little lemon juice 15-20 min.; drain and slice into 1/4-inch pieces and freeze all but 2 c for later use. When the beans are cooked, add cardoons and tomatoes and simmer 5 min.; add water or broth to thin the soup if desired. Season; stir in parsley or basil and serve with Parmesan.
Cardoons, by the way, are related to the artichoke and thistle and can be a little hard to find. They grow well here but don't usually show up in markets much (possibly because they can be a little aggressive. OK, invasive). I planted one in my front yard once, but my neighbor thought it was a giant thistle and very kindly cut it down for me. Sigh. I get the impression that celery might be a good substitute, perhaps with some adjustment of cooking times.
Thanks for your interest in our community and its market.
22 February, 2017
Newsletters: 24 Aug 2011
Excerpt from the Market Newsletter originally published on 24 Aug 2011. View the full newsletter for all the photos and links.
In the belly
Tomatoes are native to central America and were cultivated by the Aztecs. They belong to the nightshade family, which also includes chili peppers, potatoes, and eggplants. This may be why people in some places and times have been leery of eating them. Tomatoes are rich in vitamins A, C, and K, potassium, manganese, and the anti-oxidant lycopene, which gives them their red color. Other flavinoid compounds in tomatoes are good for the eyes. Tomatoes are also helpful against urinary tract infections, skin ailments, diabetes, thrombosis (blood clots), inflammation, and hypertension. Cooking tomatoes actually makes the lycopene more accessible, especially when eaten with a little fat or oil -- so it could be argued that spaghetti is a health food (I'll take any excuse I can get).
In the kitchen
With much less fanfare than the carrots, apricots, and blueberries, the humble cabbage has arrived at the market. As far as I'm concerned, the only thing to do with cabbage is shred it and fry it up in bacon fat, but many people prefer to make it into cole slaw or sauerkraut.
Sweet and sour cole slaw
6 c (1 lb.) red or green cabbage, shredded
1 large carrot, peeled and grated
1/2 c sugar
2 tsp. kosher salt or 1 tsp. table salt
1/4 tsp. celery seed
6 Tbsp. vegetable oil
1/4 c rice wine vinegar (use cider vinegar if making ahead)
pepper to taste
Toss all ingredients but oil, vinegar, and pepper; let stand in a colander 1-4 hours, until cabbage wilts. Discard drained liquid and remove to bowl; add oil and vinegar and toss to coat. Season to taste. May be refrigerated, covered, up to 2 days.
Variation: add 1 tsp. curry powder, 1 peeled, chopped apple, and 1/4 c raisins with the oil and vinegar.
From: The best recipe / by the editors of Cook's illustrated. Boston Common Press, c1999.
Mixed pickles (aka Compost)
2 lb. mixed parsley roots, carrots, radishes, turnips, peeled, thinly sliced
1 lb. white cabbage, cored and shredded
1 lb. hard eating pears, peeled, cored, and chopped
6 Tbsp. salt
1 tsp. ground ginger
1/2 tsp. saffron strands
2 c white wine vinegar, divided
2 oz. currants
2.5 c fruity white wine
6 Tbsp. clear honey
1 tsp. French mustard
1/8 tsp. ground cinnamon
1/8 tsp. ground black pepper
1/4 tsp. anise seed
1/4 tsp. fennel seed
2 oz. white sugar
Slowly bring root vegetables and cabbage to a boil in a large pan of water; add pears. Cook until pears start to soften; drain and spread in a 2-inch layer in a shallow, non-metallic dish. Sprinkle with salt, ginger, saffron, and 4 Tbsp. vinegar. Cover and let sit 12 hours. Rinse well and add currants. Pack into sterilized jars, leaving at least 1 inch headspace. Bring wine and honey to a simmer; skim. Add remaining ingredients, including the rest of the vinegar. Reduce heat and stir without boiling until sugar dissolves. Return to a boil and pour over vegetables, covering them by 1/2 inch. Cover with vinegar-proof seals.
From: The medieval cookbook / Maggie Black. British Museum Press, c1992.
Cabbage the Athenian way
1 small white cabbage, finely sliced, washed, drained
2 heaped tsp. chopped fresh green coriander in oil
2 tsp. chopped fresh or dried rue
3 Tbsp. honey vinegar
2 pinches asafoetida powder
salt
Toss cabbage with coriander, rue, and honey vinegar. Sprinkle with asafeotida powder and salt.
Honey vinegar
1/2 c honey
2 Tbsp. red wine vinegar
Bring honey to a boil and skim. Add vinegar; continue boiling until it reduces a little.
From: The classical cookbook / Andrew Dalby and Sally Grainger. J. Paul Getty Museum, c1996.
In the belly
Tomatoes are native to central America and were cultivated by the Aztecs. They belong to the nightshade family, which also includes chili peppers, potatoes, and eggplants. This may be why people in some places and times have been leery of eating them. Tomatoes are rich in vitamins A, C, and K, potassium, manganese, and the anti-oxidant lycopene, which gives them their red color. Other flavinoid compounds in tomatoes are good for the eyes. Tomatoes are also helpful against urinary tract infections, skin ailments, diabetes, thrombosis (blood clots), inflammation, and hypertension. Cooking tomatoes actually makes the lycopene more accessible, especially when eaten with a little fat or oil -- so it could be argued that spaghetti is a health food (I'll take any excuse I can get).
In the kitchen
With much less fanfare than the carrots, apricots, and blueberries, the humble cabbage has arrived at the market. As far as I'm concerned, the only thing to do with cabbage is shred it and fry it up in bacon fat, but many people prefer to make it into cole slaw or sauerkraut.
Sweet and sour cole slaw
6 c (1 lb.) red or green cabbage, shredded
1 large carrot, peeled and grated
1/2 c sugar
2 tsp. kosher salt or 1 tsp. table salt
1/4 tsp. celery seed
6 Tbsp. vegetable oil
1/4 c rice wine vinegar (use cider vinegar if making ahead)
pepper to taste
Toss all ingredients but oil, vinegar, and pepper; let stand in a colander 1-4 hours, until cabbage wilts. Discard drained liquid and remove to bowl; add oil and vinegar and toss to coat. Season to taste. May be refrigerated, covered, up to 2 days.
Variation: add 1 tsp. curry powder, 1 peeled, chopped apple, and 1/4 c raisins with the oil and vinegar.
From: The best recipe / by the editors of Cook's illustrated. Boston Common Press, c1999.
Mixed pickles (aka Compost)
2 lb. mixed parsley roots, carrots, radishes, turnips, peeled, thinly sliced
1 lb. white cabbage, cored and shredded
1 lb. hard eating pears, peeled, cored, and chopped
6 Tbsp. salt
1 tsp. ground ginger
1/2 tsp. saffron strands
2 c white wine vinegar, divided
2 oz. currants
2.5 c fruity white wine
6 Tbsp. clear honey
1 tsp. French mustard
1/8 tsp. ground cinnamon
1/8 tsp. ground black pepper
1/4 tsp. anise seed
1/4 tsp. fennel seed
2 oz. white sugar
Slowly bring root vegetables and cabbage to a boil in a large pan of water; add pears. Cook until pears start to soften; drain and spread in a 2-inch layer in a shallow, non-metallic dish. Sprinkle with salt, ginger, saffron, and 4 Tbsp. vinegar. Cover and let sit 12 hours. Rinse well and add currants. Pack into sterilized jars, leaving at least 1 inch headspace. Bring wine and honey to a simmer; skim. Add remaining ingredients, including the rest of the vinegar. Reduce heat and stir without boiling until sugar dissolves. Return to a boil and pour over vegetables, covering them by 1/2 inch. Cover with vinegar-proof seals.
From: The medieval cookbook / Maggie Black. British Museum Press, c1992.
Cabbage the Athenian way
1 small white cabbage, finely sliced, washed, drained
2 heaped tsp. chopped fresh green coriander in oil
2 tsp. chopped fresh or dried rue
3 Tbsp. honey vinegar
2 pinches asafoetida powder
salt
Toss cabbage with coriander, rue, and honey vinegar. Sprinkle with asafeotida powder and salt.
Honey vinegar
1/2 c honey
2 Tbsp. red wine vinegar
Bring honey to a boil and skim. Add vinegar; continue boiling until it reduces a little.
From: The classical cookbook / Andrew Dalby and Sally Grainger. J. Paul Getty Museum, c1996.
15 February, 2017
Newsletters: 17 Aug 2011
Excerpt from the Market Newsletter originally published on 17 Aug 2011. View the full newsletter for all the photos and links.
In the belly
Broccoli is considered a superfood and is best known as a cancer fighter. It is packed with calcium, iron, magnesium, and vitamins A and C. It is said to lower cholesterol and blood pressure, and help in detoxification. It is also rich in chromium, which may help prevent adult-onset diabetes.
The Romans grew and enjoyed broccoli during the first century CE, having gotten it from the Etruscans. The name comes from the Latin "bracchium," which means "strong arm or branch." It was an obscure vegetable in the U.S. until the 20th century, but has been gaining in popularity, especially over the last thirty years or so.
The leaves and stalks are edible, but the leaves are rather bitter. The stalks have a tough skin and should be peeled before cooking. If you don't much like broccoli but want to eat it for its wonderful health effects, try peeling, slicing, and cooking just the stalks -- some people who are put off by the texture of the flowerheads find the milder, firmer stems much more enjoyable.
In the kitchen
I know I just did zucchini recipes a couple of weeks ago, but there are so many other kinds of summer squash, I think I can find a few more recipes. I like the little round patty-pan squash, because they look like bright yellow flying saucers, but these recipes mostly assume you've got the sausage-shaped kind.
Grilled whole summer squash
1.5-2 lb. small summer squash (about 4), washed and patted dry
4 T olive oil
chopped fresh parsley, to taste
salt and pepper, to taste
Preheat grill with all burners on high, 10-15 min. Trim the tops and bottoms of the sqash and rub them with oil. Turn one burner off and the other(s) to medium. Place squash over the burner that is off, close the lid, and cook until easily pierced with a sharp knife, 12-20 min., turning as needed. Transfer to a cutting board and slice. Toss sliced with parsley and seasonings.
From: The gas grill gourmet : great grilled food for everyday meals and fantastic feasts / A. Cort Sinnes with John Puscheck. Harvard Common Press, c1996.
Wagon Wheels with Summer Squash and Mint
16 oz wagon-wheel or bow-tie pasta, cooked
1 Tbsp butter
1 Tbsp olive oil
3 lb. (about 6) mixed summer squash, cut in half lengthwise, then sliced 1/4-inch thick
2 cloves garlic, crushed
salt and pepper to taste
1/2 c fresh mint leaves, chopped
1 c reduced-sodium chicken broth
1/4 c grated Parmesan cheese
Heat butter and olive oil over high heat. Add squash slices, garlic, salt, pepper, and 1/4 cup chopped mint; cook until vegetables are just tender, stirring frequently, about 10 minutes. Add chicken broth and Parmesan cheese; bring to a boil and cook 1 minute. Toss together vegetable mixture, pasta and remaining chopped mint.
From: goodhousekeeping.com
Summer Squash and Carrot Ribbons
1.25 lb. zucchini and summer squash
1/2 lb. carrots, peeled
24 large basil leaves, slivered
3 Tbsp balsamic vinegar
2 Tbsp olive oil
1/4 tsp anise seed
1/2 tsp kosher salt
1/4 tsp pepper
Trim ends of zucchini and squash. Using a vegetable peeler, shave each squash into long, wide, very thin strips, avoiding the center of the squash where the seeds are. Shave the carrots in the same fashion. Toss zucchini, squash, and carrot ribbons with basil. Whisk the vinegar, olive oil, anise seeds, salt, and pepper together and drizzle over vegetable ribbons; toss.
From: goodhousekeeping.com
In the belly
Broccoli is considered a superfood and is best known as a cancer fighter. It is packed with calcium, iron, magnesium, and vitamins A and C. It is said to lower cholesterol and blood pressure, and help in detoxification. It is also rich in chromium, which may help prevent adult-onset diabetes.
The Romans grew and enjoyed broccoli during the first century CE, having gotten it from the Etruscans. The name comes from the Latin "bracchium," which means "strong arm or branch." It was an obscure vegetable in the U.S. until the 20th century, but has been gaining in popularity, especially over the last thirty years or so.
The leaves and stalks are edible, but the leaves are rather bitter. The stalks have a tough skin and should be peeled before cooking. If you don't much like broccoli but want to eat it for its wonderful health effects, try peeling, slicing, and cooking just the stalks -- some people who are put off by the texture of the flowerheads find the milder, firmer stems much more enjoyable.
In the kitchen
I know I just did zucchini recipes a couple of weeks ago, but there are so many other kinds of summer squash, I think I can find a few more recipes. I like the little round patty-pan squash, because they look like bright yellow flying saucers, but these recipes mostly assume you've got the sausage-shaped kind.
Grilled whole summer squash
1.5-2 lb. small summer squash (about 4), washed and patted dry
4 T olive oil
chopped fresh parsley, to taste
salt and pepper, to taste
Preheat grill with all burners on high, 10-15 min. Trim the tops and bottoms of the sqash and rub them with oil. Turn one burner off and the other(s) to medium. Place squash over the burner that is off, close the lid, and cook until easily pierced with a sharp knife, 12-20 min., turning as needed. Transfer to a cutting board and slice. Toss sliced with parsley and seasonings.
From: The gas grill gourmet : great grilled food for everyday meals and fantastic feasts / A. Cort Sinnes with John Puscheck. Harvard Common Press, c1996.
Wagon Wheels with Summer Squash and Mint
16 oz wagon-wheel or bow-tie pasta, cooked
1 Tbsp butter
1 Tbsp olive oil
3 lb. (about 6) mixed summer squash, cut in half lengthwise, then sliced 1/4-inch thick
2 cloves garlic, crushed
salt and pepper to taste
1/2 c fresh mint leaves, chopped
1 c reduced-sodium chicken broth
1/4 c grated Parmesan cheese
Heat butter and olive oil over high heat. Add squash slices, garlic, salt, pepper, and 1/4 cup chopped mint; cook until vegetables are just tender, stirring frequently, about 10 minutes. Add chicken broth and Parmesan cheese; bring to a boil and cook 1 minute. Toss together vegetable mixture, pasta and remaining chopped mint.
From: goodhousekeeping.com
Summer Squash and Carrot Ribbons
1.25 lb. zucchini and summer squash
1/2 lb. carrots, peeled
24 large basil leaves, slivered
3 Tbsp balsamic vinegar
2 Tbsp olive oil
1/4 tsp anise seed
1/2 tsp kosher salt
1/4 tsp pepper
Trim ends of zucchini and squash. Using a vegetable peeler, shave each squash into long, wide, very thin strips, avoiding the center of the squash where the seeds are. Shave the carrots in the same fashion. Toss zucchini, squash, and carrot ribbons with basil. Whisk the vinegar, olive oil, anise seeds, salt, and pepper together and drizzle over vegetable ribbons; toss.
From: goodhousekeeping.com
01 February, 2017
Newsletters: 3 Aug 2011
Excerpt from the Market Newsletter originally published on 3 Aug 2011. View the full newsletter for all the photos and links.
In the belly
Garlic has a great reputation for being healthy, although some grumblers claim that it comes from the greater personal space granted to those with strong garlic breath. Although it's native to central Asia, it spread to other areas rapidly. It was known to the ancient Egyptians, Greeks, and Romans, who ate it to increase strength and endurance. It has traditionally been used for its anti-microbial properties, but modern research has found it useful against high blood pressure, heart disease, stroke, worms, anemia, impotence, gastrointestinal inflammation, and infections (used topically in this last case). There is also some evidence that its anti-infammatory qualities benefit the musculoskeletal an respiratory systems, and may help against arthritis. It seems that the way to get the most benefit from garlic is to chop or crush it, then let it "rest" a little before cooking it; it develops enzymes that are not present in whole garlic.
Whole or crushed, raw or cooked, it supplies a host of valuable nutrients: vitamins A, B1, B2, B6, B12, C, D and E, potassium, iron, calcium, magnesium, manganese, zinc, selenium, phosphorus, copper, and beta carotene. It should be noted, however, that it thins the blood and should be eaten cautiously if at all by those taking anti-coagulants. Also, garlic supplements and in fact most extracts and preparations are significantly less amazing than your basic clove of garlic. In fact, so much of garlic's benefit comes from the allicin that gives it its distinctive smell that there's almost no reason to take odorless garlic supplements. The only thing to do is encourage all your friends to eat lots of it too, so you can all smell of garlic together and stop noticing it.
In the kitchen
Whether you have a zucchini surplus or are hoping to be a victim of zucchini-sneaking, you could probably use a few ideas for what to do with them. Zucchini bread is classic, of course; and why aren't there any recipes on the Market website for it? Well, I can fix that!
Whole wheat zucchini bread
3 eggs
1 c vegetable oil
1.5 c brown sugar
2 c grated zucchini
2 tsp vanilla
1 c all-purpose flour
1 c whole wheat flour
0.25 tsp baking powder
2 tsp baking soda
1 tsp salt
3 tsp ground cinnamon
1 c raisins (optional)
1 c chopped walnuts (optional)
0.25 c wheat germ
Thoroughly mix together eggs, oil, sugar, zucchini, and vanilla. Stir in flours, baking powder, baking soda, salt, wheat germ, and cinnamon. Stir in raisins and nuts. Bake 1 hr at 350F, or until a tester inserted in the center comes out clean.
Note: the zucchini can be grated in season and frozen for later use. Zucchini bread may taste better as a single loaf in January than as the fifteenth loaf in August.
Cheddar Zucchini Wedges
1 chopped onion
0.25 c butter
2.5 c biscuit or baking mix
1 Tbsp minced fresh parsley
0.5 tsp dried basil
0.5 tsp dried thyme
3 beaten eggs
0.25 c milk
1.52 c shredded zucchini
1 c shredded Cheddar cheese
0.75 c chopped almonds, toasted
Saute onion in butter until tender. Combine the biscuit mix, parsley, basil, thyme and onion mixture; stir in eggs and milk just until combined. Fold in zucchini, cheese and almonds. Transfer to a greased 9-in. round cake pan and bake at 400F for 25-30 min. or until a toothpick inserted near the center comes out clean. Cut into wedges to serve.
Panfried sage-scented zucchini pancakes
2 lb medium zucchini, julienned or coarsely grated
1.5 Tbsp coarse salt
3 cloves garlic, crushed
9 finely chopped sage leaves
0.75 c flour, divided
6 Tbsp water
pepper to taste
3 Tbsp olive oil
Rub salt into zucchini until it dissolves; drain 30 min. in a colander. Combine the garlic, sage, and 6 Tbsp flour; stir in water and whisk into a smooth paste. Squeeze zucchini by fistfuls to extract as much water as posible; stir into flour mixture and season with pepper. Spread remaining flour on a work surface. Form zucchini mixture into patties 1/2 inch thick by 4 inches in diameter and gently flour on both sides. Fry in olive oil until golden brown, ca. 7 min.; gently turn over and fry another 5 min., gently flattening occasionally.
From: Vegetables / James Peterson. William Morrow and Co., c1998.
In the belly
Garlic has a great reputation for being healthy, although some grumblers claim that it comes from the greater personal space granted to those with strong garlic breath. Although it's native to central Asia, it spread to other areas rapidly. It was known to the ancient Egyptians, Greeks, and Romans, who ate it to increase strength and endurance. It has traditionally been used for its anti-microbial properties, but modern research has found it useful against high blood pressure, heart disease, stroke, worms, anemia, impotence, gastrointestinal inflammation, and infections (used topically in this last case). There is also some evidence that its anti-infammatory qualities benefit the musculoskeletal an respiratory systems, and may help against arthritis. It seems that the way to get the most benefit from garlic is to chop or crush it, then let it "rest" a little before cooking it; it develops enzymes that are not present in whole garlic.
Whole or crushed, raw or cooked, it supplies a host of valuable nutrients: vitamins A, B1, B2, B6, B12, C, D and E, potassium, iron, calcium, magnesium, manganese, zinc, selenium, phosphorus, copper, and beta carotene. It should be noted, however, that it thins the blood and should be eaten cautiously if at all by those taking anti-coagulants. Also, garlic supplements and in fact most extracts and preparations are significantly less amazing than your basic clove of garlic. In fact, so much of garlic's benefit comes from the allicin that gives it its distinctive smell that there's almost no reason to take odorless garlic supplements. The only thing to do is encourage all your friends to eat lots of it too, so you can all smell of garlic together and stop noticing it.
In the kitchen
Whether you have a zucchini surplus or are hoping to be a victim of zucchini-sneaking, you could probably use a few ideas for what to do with them. Zucchini bread is classic, of course; and why aren't there any recipes on the Market website for it? Well, I can fix that!
Whole wheat zucchini bread
3 eggs
1 c vegetable oil
1.5 c brown sugar
2 c grated zucchini
2 tsp vanilla
1 c all-purpose flour
1 c whole wheat flour
0.25 tsp baking powder
2 tsp baking soda
1 tsp salt
3 tsp ground cinnamon
1 c raisins (optional)
1 c chopped walnuts (optional)
0.25 c wheat germ
Thoroughly mix together eggs, oil, sugar, zucchini, and vanilla. Stir in flours, baking powder, baking soda, salt, wheat germ, and cinnamon. Stir in raisins and nuts. Bake 1 hr at 350F, or until a tester inserted in the center comes out clean.
Note: the zucchini can be grated in season and frozen for later use. Zucchini bread may taste better as a single loaf in January than as the fifteenth loaf in August.
Cheddar Zucchini Wedges
1 chopped onion
0.25 c butter
2.5 c biscuit or baking mix
1 Tbsp minced fresh parsley
0.5 tsp dried basil
0.5 tsp dried thyme
3 beaten eggs
0.25 c milk
1.52 c shredded zucchini
1 c shredded Cheddar cheese
0.75 c chopped almonds, toasted
Saute onion in butter until tender. Combine the biscuit mix, parsley, basil, thyme and onion mixture; stir in eggs and milk just until combined. Fold in zucchini, cheese and almonds. Transfer to a greased 9-in. round cake pan and bake at 400F for 25-30 min. or until a toothpick inserted near the center comes out clean. Cut into wedges to serve.
Panfried sage-scented zucchini pancakes
2 lb medium zucchini, julienned or coarsely grated
1.5 Tbsp coarse salt
3 cloves garlic, crushed
9 finely chopped sage leaves
0.75 c flour, divided
6 Tbsp water
pepper to taste
3 Tbsp olive oil
Rub salt into zucchini until it dissolves; drain 30 min. in a colander. Combine the garlic, sage, and 6 Tbsp flour; stir in water and whisk into a smooth paste. Squeeze zucchini by fistfuls to extract as much water as posible; stir into flour mixture and season with pepper. Spread remaining flour on a work surface. Form zucchini mixture into patties 1/2 inch thick by 4 inches in diameter and gently flour on both sides. Fry in olive oil until golden brown, ca. 7 min.; gently turn over and fry another 5 min., gently flattening occasionally.
From: Vegetables / James Peterson. William Morrow and Co., c1998.
25 January, 2017
Newsletters: 27 July, 2011
Excerpt from the Market Newsletter originally published on 27 July, 2011. View the full newsletter for all the photos and links.
In the belly
Chard is not actually Swiss; it comes from Sicily, but a Swiss botanist "discovered" it. Technically its season is June-September, but I've seen it much earlier and later than that. Chard is a chenopod, a member of the goosefoot family, and related to spinach and beets. It provides vitamins A, C, E, and K, plus lots of different minerals, which are not only good for you but prevent muscle spasms and cramps. It's also got lots of carotenoids, which are good for the eyes. The only hitch is that it also has a fair amount of oxalic acid, which should be avoided by anyone at risk for kidney stones. Boiling chard for 3 minutes will reduce the oxalic acid content but if that's a worry for you, you should still be careful. If you have blood sugar concerns, however, this is a good vegetable for you; it's said to prevent fluctuations in blood sugar by slowing the breakdown of carbohydrates.
In the kitchen
Most of the blueberry fans I know just eat them, but there are a few other things you can do with them. For instance, here's a very fancy recipe that's really too long for this newsletter, but I'd love to try it someday when I have a personal cook: Tea-smoked duck breast with pears and blueberry jus.
Moby's Vegan Blueberry Pancakes
1.5 cups whole-grain spelt flour
0.5 cup oat bran
0.5 cup wheat bran
1 teaspoon baking soda
0.5 teaspoon fine sea salt
2 cups plain full-fat soy milk
Vegetable oil for cooking
1 cup fresh blueberries
Combine flour, brans, baking soda, and salt. Stir in soy milk until thoroughly combined. Oil and heat griddle (or skillet) and pour 1/4 cup batter per pancake onto griddle. Press 12-15 blueberries into each pancake and cook 3-4 min., until bubbles appear and pop on surface and undersides are golden brown. Flip pancakes, then turn off heat and let pancakes continue to cook in pan another 3 min., until undersides are firm and light golden brown. Transfer to plate, berry side up, and keep warm while repeating with remaining batter. Pancakes may be served with additional berries and maple syrup.
Royal Blueberry Ice Pops
1 pint fresh blueberries, rinsed and drained
8 oz. blueberry yogurt
0.25 cup water
0.25 cup honey
2 tablespoons sugar
Puree all ingredients until smooth. Divide mixture among 8 ice pop molds (each about 1/4 to 1/3 cup capacity). Cover and freeze until firm, at least 4 hours and up to 5 days.
Blueberries in Gin Syrup
1 cup water
3/4 cup sugar
15 juniper berries, crushed
1 (4-inch) rosemary sprig
salt to taste
2 pints blueberries (1 1/2 pounds)
1/4 cup dry gin
mint sprigs, to garnish
Boil water, sugar, juniper berries, rosemary, and salt, stirring, until sugar has dissolved and syrup is reduced to about 3/4 cup, 10 to 12 minutes. Strain over blueberries and stir in gin. Macerate until completely cooled, about 30 minutes.
In the belly
Chard is not actually Swiss; it comes from Sicily, but a Swiss botanist "discovered" it. Technically its season is June-September, but I've seen it much earlier and later than that. Chard is a chenopod, a member of the goosefoot family, and related to spinach and beets. It provides vitamins A, C, E, and K, plus lots of different minerals, which are not only good for you but prevent muscle spasms and cramps. It's also got lots of carotenoids, which are good for the eyes. The only hitch is that it also has a fair amount of oxalic acid, which should be avoided by anyone at risk for kidney stones. Boiling chard for 3 minutes will reduce the oxalic acid content but if that's a worry for you, you should still be careful. If you have blood sugar concerns, however, this is a good vegetable for you; it's said to prevent fluctuations in blood sugar by slowing the breakdown of carbohydrates.
In the kitchen
Most of the blueberry fans I know just eat them, but there are a few other things you can do with them. For instance, here's a very fancy recipe that's really too long for this newsletter, but I'd love to try it someday when I have a personal cook: Tea-smoked duck breast with pears and blueberry jus.
Moby's Vegan Blueberry Pancakes
1.5 cups whole-grain spelt flour
0.5 cup oat bran
0.5 cup wheat bran
1 teaspoon baking soda
0.5 teaspoon fine sea salt
2 cups plain full-fat soy milk
Vegetable oil for cooking
1 cup fresh blueberries
Combine flour, brans, baking soda, and salt. Stir in soy milk until thoroughly combined. Oil and heat griddle (or skillet) and pour 1/4 cup batter per pancake onto griddle. Press 12-15 blueberries into each pancake and cook 3-4 min., until bubbles appear and pop on surface and undersides are golden brown. Flip pancakes, then turn off heat and let pancakes continue to cook in pan another 3 min., until undersides are firm and light golden brown. Transfer to plate, berry side up, and keep warm while repeating with remaining batter. Pancakes may be served with additional berries and maple syrup.
Royal Blueberry Ice Pops
1 pint fresh blueberries, rinsed and drained
8 oz. blueberry yogurt
0.25 cup water
0.25 cup honey
2 tablespoons sugar
Puree all ingredients until smooth. Divide mixture among 8 ice pop molds (each about 1/4 to 1/3 cup capacity). Cover and freeze until firm, at least 4 hours and up to 5 days.
Blueberries in Gin Syrup
1 cup water
3/4 cup sugar
15 juniper berries, crushed
1 (4-inch) rosemary sprig
salt to taste
2 pints blueberries (1 1/2 pounds)
1/4 cup dry gin
mint sprigs, to garnish
Boil water, sugar, juniper berries, rosemary, and salt, stirring, until sugar has dissolved and syrup is reduced to about 3/4 cup, 10 to 12 minutes. Strain over blueberries and stir in gin. Macerate until completely cooled, about 30 minutes.
18 January, 2017
Newsletters: 20 July, 2011
Excerpt from the Market Newsletter originally published on 20 July, 2011. View the full newsletter for all the photos and links.
In the belly
If you're asking "Kohlrabi? What's kohlrabi?" you're not alone. That's it over in the sidebar, right after the peanuts. Kohlrabi is a member of the cabbage family, is also known as a German turnip ("kohlrabi" is German for "cabbage turnip") and is probably the same thing as Pliny the Elder's "Corinthian turnip." While it is often referred to as a root vegetable, you are in fact eating its swollen stem, which sits just above the soil surface; the leaves are also edible when young.
Kohlrabi is high in fiber and a very good source of various B vitamins, potassium (which helps lower blood pressure and reduce the risk of kidney stones), copper, manganese, and lots of vitamin C. It also supplies magnesium and phosphorus and is very low in calories. Kohlrabi is said to improve energy circulation and stabilize blood sugar imbalances. For some reason, kohlrabi hasn't ever really caught on in American supermarkets, but has been gaining popularity in home gardens and farmers' markets.
In the kitchen
This week I got to thinking about scallions (some people call them green onions, but they're really scallions). I've really only seen them as a garnish or a salad ingredient, so I decided to take a look around for recipes that actually feature scallions. Good ol' Epicurious.com, it hasn't failed me yet!
Grilled Scallions with Lemon
10 oz. large scallions, trimmed, with most of the green part
1/2 teaspoon olive oil
salt and pepper to taste
1/2 lemon
2 (8-inch) wooden skewers, soaked in water for 30 minutes
Toss scallions with oil, salt, and pepper. Line up side by side on a work surface and thread first skewer crosswise through all scallions about 2 inches from one end of each. Thread second skewer similarly about 2 inches from the other end, to form a solid rectangle. Grill on a lightly oiled grill rack, uncovered, turning once or twice, until softened and charred in patches, 4 to 5 minutes total. Transfer scallions to a platter and squeeze lemon evenly over them, then remove skewers.
Scallions with Lemon Parsley Butter
10 bunches scallions
1/4 cup softened butter
1/2 teaspoon finely grated fresh lemon zest
2 tablespoons minced fresh flat-leaf parsley
salt and pepper to taste
Trim roots from scallions, leaving ends intact, and remove any bruised outer leaves. Trim greens, leaving a 9-inch length of white and green parts. Boil scallions in salted water until just tender, 4 to 5 minutes. Stir together butter, zest, and parsley; season. Drain scallions and arrange in a shallow serving dish. Gently brush with lemon parsley butter.
Seared Scallions with Poached Eggs
2 bunches scallions
3 tablespoons olive oil, divided
1 teaspoon fresh lemon juice
salt and pepper to taste
2 large eggs
Mince 1 whole scallion and whisk with 2 tablespoons oil and lemon juice. Season. Drizzle remaining scallions with 1 tablespoon oil and toss to coat. Season and cook in a grill pan, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between two plates. Eggs can be poached in the microwave: Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup and make sure it's completely submerged. Cover each with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute. With a slotted spoon top each plateful of scallions with an egg and drizzle with scallion sauce.
In the belly
If you're asking "Kohlrabi? What's kohlrabi?" you're not alone. That's it over in the sidebar, right after the peanuts. Kohlrabi is a member of the cabbage family, is also known as a German turnip ("kohlrabi" is German for "cabbage turnip") and is probably the same thing as Pliny the Elder's "Corinthian turnip." While it is often referred to as a root vegetable, you are in fact eating its swollen stem, which sits just above the soil surface; the leaves are also edible when young.
Kohlrabi is high in fiber and a very good source of various B vitamins, potassium (which helps lower blood pressure and reduce the risk of kidney stones), copper, manganese, and lots of vitamin C. It also supplies magnesium and phosphorus and is very low in calories. Kohlrabi is said to improve energy circulation and stabilize blood sugar imbalances. For some reason, kohlrabi hasn't ever really caught on in American supermarkets, but has been gaining popularity in home gardens and farmers' markets.
In the kitchen
This week I got to thinking about scallions (some people call them green onions, but they're really scallions). I've really only seen them as a garnish or a salad ingredient, so I decided to take a look around for recipes that actually feature scallions. Good ol' Epicurious.com, it hasn't failed me yet!
Grilled Scallions with Lemon
10 oz. large scallions, trimmed, with most of the green part
1/2 teaspoon olive oil
salt and pepper to taste
1/2 lemon
2 (8-inch) wooden skewers, soaked in water for 30 minutes
Toss scallions with oil, salt, and pepper. Line up side by side on a work surface and thread first skewer crosswise through all scallions about 2 inches from one end of each. Thread second skewer similarly about 2 inches from the other end, to form a solid rectangle. Grill on a lightly oiled grill rack, uncovered, turning once or twice, until softened and charred in patches, 4 to 5 minutes total. Transfer scallions to a platter and squeeze lemon evenly over them, then remove skewers.
Scallions with Lemon Parsley Butter
10 bunches scallions
1/4 cup softened butter
1/2 teaspoon finely grated fresh lemon zest
2 tablespoons minced fresh flat-leaf parsley
salt and pepper to taste
Trim roots from scallions, leaving ends intact, and remove any bruised outer leaves. Trim greens, leaving a 9-inch length of white and green parts. Boil scallions in salted water until just tender, 4 to 5 minutes. Stir together butter, zest, and parsley; season. Drain scallions and arrange in a shallow serving dish. Gently brush with lemon parsley butter.
Seared Scallions with Poached Eggs
2 bunches scallions
3 tablespoons olive oil, divided
1 teaspoon fresh lemon juice
salt and pepper to taste
2 large eggs
Mince 1 whole scallion and whisk with 2 tablespoons oil and lemon juice. Season. Drizzle remaining scallions with 1 tablespoon oil and toss to coat. Season and cook in a grill pan, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between two plates. Eggs can be poached in the microwave: Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup and make sure it's completely submerged. Cover each with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute. With a slotted spoon top each plateful of scallions with an egg and drizzle with scallion sauce.
04 January, 2017
Newsletters: 6 July, 2011
Excerpt from the Market Newsletter originally published on 6 July, 2011. View the full newsletter for all the photos and links.
In the belly
Having had the great good fortune to break a toe (instead of ending up a horrible mess for someone to clean up), I've been researching some of the nutritional aspects of bone healing this week. Obligatory disclaimer: I'm a librarian, not a doctor, so use this information at your own discretion (personally, I approach doctors' advice the same way, but I'm known to be a bit odd).
So, obviously it's important to get plenty of calcium, and vitamin C isn't too hard to guess, but I would have said protein was more for muscular healing. Seems it's good for bones, too. Zinc is important, and up to six weeks of a tiny amount of copper is also recommended by some sources. Copper is a pro-oxidant, so it should only be taken carefully and when needed. Glucosamine is also a good idea, because where a bone has broken there's likely to be some cartilage damage as well.
In the kitchen
While we've been watching anxiously for the more finicky vegetables to ripen, good ol' broccoli has quietly come into season. Here are some quick and easy things to do with it.
Broccoli with sesame oil
8 oz whole broccoli, cut into florets, or 4 oz florets
2 t Oriental sesame oil
Steam broccoli ca. 7 min. Drain and sprinkle with sesame oil.
From: 20-minute menus / Marian Burros. 1st Fireside ed. Simon & Schuster, 1995.
Pasta, broccoli, and pine nuts
3 qt water
1 c small shells or other small pasta (2 oz)
8 oz broccoli florets
4 T raisins or currants
3 T pine nuts
1 c plain low-fat yogurt
1 T rice vinegar
pepper to taste
Bring water to a boil and cook; 5 min. before it is done add broccoli. Combine raisins, pine nuts, yogurt, vinegar, pepper. When pasta and broccoli are done, drain and add to yogurt.
Also from: 20-minute menus / Marian Burros. 1st Fireside ed. Simon & Schuster, 1995.
Broccoli soup
2 T vegetable oil
1 small onion, finely chopped
1 small clove garlic, finely chopped
ca. 2 c broccoli stalks and leaves, peeled if tough and diced
13.75 oz chicken broth
pepper
1/4 t thyme, crumbled
Heat oil and saute the onion and garlic until tender, ca. 3 min. Add broccoli stalks and leaves and cook, stirring, 3 min. more. Add broth, pepper, thyme and bring to a boil. Cover and simmer 25 min. Puree in batches in a blender and reheat.
From: Cooking for two today / Jean Hewitt, Marjorie Page Blanchard. Little, Brown, c1985.
In the belly
Having had the great good fortune to break a toe (instead of ending up a horrible mess for someone to clean up), I've been researching some of the nutritional aspects of bone healing this week. Obligatory disclaimer: I'm a librarian, not a doctor, so use this information at your own discretion (personally, I approach doctors' advice the same way, but I'm known to be a bit odd).
So, obviously it's important to get plenty of calcium, and vitamin C isn't too hard to guess, but I would have said protein was more for muscular healing. Seems it's good for bones, too. Zinc is important, and up to six weeks of a tiny amount of copper is also recommended by some sources. Copper is a pro-oxidant, so it should only be taken carefully and when needed. Glucosamine is also a good idea, because where a bone has broken there's likely to be some cartilage damage as well.
In the kitchen
While we've been watching anxiously for the more finicky vegetables to ripen, good ol' broccoli has quietly come into season. Here are some quick and easy things to do with it.
Broccoli with sesame oil
8 oz whole broccoli, cut into florets, or 4 oz florets
2 t Oriental sesame oil
Steam broccoli ca. 7 min. Drain and sprinkle with sesame oil.
From: 20-minute menus / Marian Burros. 1st Fireside ed. Simon & Schuster, 1995.
Pasta, broccoli, and pine nuts
3 qt water
1 c small shells or other small pasta (2 oz)
8 oz broccoli florets
4 T raisins or currants
3 T pine nuts
1 c plain low-fat yogurt
1 T rice vinegar
pepper to taste
Bring water to a boil and cook; 5 min. before it is done add broccoli. Combine raisins, pine nuts, yogurt, vinegar, pepper. When pasta and broccoli are done, drain and add to yogurt.
Also from: 20-minute menus / Marian Burros. 1st Fireside ed. Simon & Schuster, 1995.
Broccoli soup
2 T vegetable oil
1 small onion, finely chopped
1 small clove garlic, finely chopped
ca. 2 c broccoli stalks and leaves, peeled if tough and diced
13.75 oz chicken broth
pepper
1/4 t thyme, crumbled
Heat oil and saute the onion and garlic until tender, ca. 3 min. Add broccoli stalks and leaves and cook, stirring, 3 min. more. Add broth, pepper, thyme and bring to a boil. Cover and simmer 25 min. Puree in batches in a blender and reheat.
From: Cooking for two today / Jean Hewitt, Marjorie Page Blanchard. Little, Brown, c1985.
28 December, 2016
Newsletters: 29 June, 2011
Excerpt from the Market Newsletter originally published on 29 June, 2011. View the full newsletter for all the photos and links.
In the belly
Fresh strawberries are an excellent source of vitamin c (1 cup supplies 140% of the RDA), fiber, folate and potassium. They have been linked with lower blood pressure and may help against cancer, memory loss, diabetes, gout, constipation, and sluggish liver. They contain flavinoids that help cholesterol from damaging artery walls, and antioxidants that also have anti-inflamatory properties. They're even good for the eyes. The Romans acknowledged the medicinal properties of strawberries, and Native Americans treated digestive complaints with strawberry leaf tea.
Although strawberries have been eaten in Europe since ancient times, the modern commercial strawberry is a mix of varieties from the Americas and Europe. Defining "berry" popularly, the strawberry is the world's most popular berry (defined technically, the banana is the most popular, and strawberries aren't really berries at all).
You can find more info at World's Healthiest Foods and Organic facts.net.
In the kitchen
As I promised (or threatened) last week, I checked Dalby and Grainger for pea recipes, but they only give one. However, I found two medieval recipes in good ol' Pleyn Delit, so you still get historic pea recipes this week.
Vitellian peas
8 oz. marrowfat or other dried peas, or substitute 1 lb. fresh fava beans
3/4 inch fresh ginger root, peeled and chopped
2 tsp. chopped lovage or celery leaves
1/2 tsp. black pepper
3 egg yolks, cooked
3 Tbsp. honey (+ more to taste)
2 Tbsp. fish sauce
2/3 c white wine
1/3 c white wine vinegar
1 Tbsp. olive oil
Soak peas overnight in cold water, strain, and cover again with cold water. Bring to a boil and simmer until tender, 1 to 1.5 hours, adding more water if needed. Drain and beat (or puree in a food processer) until smooth. If using broad beans, boil 4-6 min., until tender, drain and puree. Pound ginger, lovage, and pepper in a mortar. Add egg yolks and pound until a smooth paste forms. Stir in honey and fish sauce until smooth. Flush out the mortar into a saucepan with the wine and vinegar; add oil and simmer gently for a few minutes. Add the peas and reheat. Add more honey if desired.
From: The classical cookbook / Andrew Dalby and Sally Grainger. J. Paul Getty Museum, c1996.
Grene pesen (Green peas)
3 lb fresh shelled peas, or 20 oz. frozen peas
1 c beef broth
2 sprigs parsley
a few leaves of fresh mint, or 1/2 tsp. dried
1-2 fresh sage leaves (1/8 to 1/4 tsp. dried)
sprig of savory (1/8 to 1/4 tsp. dried)
1 slice bread, crusts removed
Boil peas about 12 min until almost done (less for frozen). Blend herbs and bread with enough broth to moisten. Drain peas and add about 1/2 c to the herbs; blend into a smooth, fairly thick sauce, adding more broth as needed. Gently reheat remaining peas in this sauce
Pois en cosse (Peasecods)
2 lb. young peas in the pod, untrimmed
2 Tbsp butter
salt to taste
Boil peapods in salted water 10-15 min., until done. Stir in butter and serve.
From: Pleyn delit : medieval cookery for modern cooks / Constance B. Hieatt, Brenda Hosington, and Sharon Butler. University of Toronto Press, c1996.
In the belly
Fresh strawberries are an excellent source of vitamin c (1 cup supplies 140% of the RDA), fiber, folate and potassium. They have been linked with lower blood pressure and may help against cancer, memory loss, diabetes, gout, constipation, and sluggish liver. They contain flavinoids that help cholesterol from damaging artery walls, and antioxidants that also have anti-inflamatory properties. They're even good for the eyes. The Romans acknowledged the medicinal properties of strawberries, and Native Americans treated digestive complaints with strawberry leaf tea.
Although strawberries have been eaten in Europe since ancient times, the modern commercial strawberry is a mix of varieties from the Americas and Europe. Defining "berry" popularly, the strawberry is the world's most popular berry (defined technically, the banana is the most popular, and strawberries aren't really berries at all).
You can find more info at World's Healthiest Foods and Organic facts.net.
In the kitchen
As I promised (or threatened) last week, I checked Dalby and Grainger for pea recipes, but they only give one. However, I found two medieval recipes in good ol' Pleyn Delit, so you still get historic pea recipes this week.
Vitellian peas
8 oz. marrowfat or other dried peas, or substitute 1 lb. fresh fava beans
3/4 inch fresh ginger root, peeled and chopped
2 tsp. chopped lovage or celery leaves
1/2 tsp. black pepper
3 egg yolks, cooked
3 Tbsp. honey (+ more to taste)
2 Tbsp. fish sauce
2/3 c white wine
1/3 c white wine vinegar
1 Tbsp. olive oil
Soak peas overnight in cold water, strain, and cover again with cold water. Bring to a boil and simmer until tender, 1 to 1.5 hours, adding more water if needed. Drain and beat (or puree in a food processer) until smooth. If using broad beans, boil 4-6 min., until tender, drain and puree. Pound ginger, lovage, and pepper in a mortar. Add egg yolks and pound until a smooth paste forms. Stir in honey and fish sauce until smooth. Flush out the mortar into a saucepan with the wine and vinegar; add oil and simmer gently for a few minutes. Add the peas and reheat. Add more honey if desired.
From: The classical cookbook / Andrew Dalby and Sally Grainger. J. Paul Getty Museum, c1996.
Grene pesen (Green peas)
3 lb fresh shelled peas, or 20 oz. frozen peas
1 c beef broth
2 sprigs parsley
a few leaves of fresh mint, or 1/2 tsp. dried
1-2 fresh sage leaves (1/8 to 1/4 tsp. dried)
sprig of savory (1/8 to 1/4 tsp. dried)
1 slice bread, crusts removed
Boil peas about 12 min until almost done (less for frozen). Blend herbs and bread with enough broth to moisten. Drain peas and add about 1/2 c to the herbs; blend into a smooth, fairly thick sauce, adding more broth as needed. Gently reheat remaining peas in this sauce
Pois en cosse (Peasecods)
2 lb. young peas in the pod, untrimmed
2 Tbsp butter
salt to taste
Boil peapods in salted water 10-15 min., until done. Stir in butter and serve.
From: Pleyn delit : medieval cookery for modern cooks / Constance B. Hieatt, Brenda Hosington, and Sharon Butler. University of Toronto Press, c1996.
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