1 large bunch bok choy
3 Tbsp Chinese black vinegar (may substitute balsamic vinegar)
1 tsp. sugar
1/2 tsp. Chinese chili paste
2 tsp dark sesame oil
1 tsp. salt
2 tsp. sesame seeds
Cut about an inch off the bottom of the bok choy stalks and discard. Separate the ribs, remove the leaves and shred into strips about 1/4 inch wide, then slice the stems into 1/4 inch slices. Keep stems and leaves separate. Combine remaining ingredients. Steam the stems for 4 minutes; add the leaves and steam 4 minutes more, then toss with vinegar mixture and add salt if needed.
Adapted from Peterson, James, Vegetables. William Morrow, 1998. ISBN: 0688146589
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
10 July, 2015
Medieval strawberry dessert
1 pint strawberries, hulled
1/4-1/2 cup red wine
2 Tbsp. rice flour
1/3 cup sugar
pinch each black pepper, ground ginger, cinnamon, salt
1 1/4 cups almond milk (unflavored)
1 Tbsp. butter or lard
2 tsp. red wine vinegar
2 Tbsp. dried currants
Pour wine over strawberries and mix gently, then pour off and discard the wine. Blend or process strawberries, rice flour, sugar, spices, and almond milk. Bring mixture to a boil over medium heat, stirring constantly, and boil about 2 minutes to thicken. Remove from heat and stir in butter, then vinegar and currants. Pour into serving dish(es) and chill.
From: Hieatt, Hosington, and Butler, Pleyn Delit : medieval cookery for modern cooks. University of Toronto Press, 1996. ISBN: 0802076327
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/4-1/2 cup red wine
2 Tbsp. rice flour
1/3 cup sugar
pinch each black pepper, ground ginger, cinnamon, salt
1 1/4 cups almond milk (unflavored)
1 Tbsp. butter or lard
2 tsp. red wine vinegar
2 Tbsp. dried currants
Pour wine over strawberries and mix gently, then pour off and discard the wine. Blend or process strawberries, rice flour, sugar, spices, and almond milk. Bring mixture to a boil over medium heat, stirring constantly, and boil about 2 minutes to thicken. Remove from heat and stir in butter, then vinegar and currants. Pour into serving dish(es) and chill.
From: Hieatt, Hosington, and Butler, Pleyn Delit : medieval cookery for modern cooks. University of Toronto Press, 1996. ISBN: 0802076327
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.
08 July, 2015
Onions
native to: Asia
in season here: summer-fall, but they store well and can be found in farmers' markets nearly all year
There are two general categories of onion, the mature onion and the scallion, green onion, or salad onion. The shallot, while related to onions, is a different vegetable. Scallions are baby onions, so their season is earlier and shorter than mature bulbs. When the crop first comes on, you'll find fresh onions, which are also sometimes described as salad onions (just to be confusing) and need to be eaten fairly soon. Onions for storage must be "cured" by drying. This can be accomplished by pulling the plants and then leaving them out in the field for a few days (assuming the weather is dry). Then they can be gathered up and hung in bunches or otherwise stored in dry conditions until ready for use. Onions cured this way keep best in a cool dry place such as a root cellar; if you have to keep them in a refrigerator, make sure they've got a nice dry spot.
Some believe that once an onion is cut, it will attract germs, making it useful to leave on the counter to purify the air but unhealthy to eat after a day. Since I almost never use a whole onion, I avoid the whole issue by cutting up the whole onion and freezing what I don't use. Onions frozen like this are fine to use for cooking, although the texture will suffer a little. Eating raw onions is also a folk remedy for colds.
As early as the sixth century B.C., an Indian medical treatise, the Charaka Sanhita, recommended the onion as a diuretic, and said it was good for digestion, the heart, the eyes, and the joints. Ancient Greek athletes ate onions and drank onion juice to fortify themselves for the Olympic Games. According to Pliny the Elder, the ancient Romans used onions to cure poor vision, induce sleep, and heal mouth sores, dog bites, toothaches, dysentery and lumbago.
So, what do you get from eating onions, besides onion breath? They're excellent sources of vitamin C, sulphuric compounds, flavonoids, and phytonutrients, so they help prevent Parkinson's disease, cardiovascular disease, cancer, high blood pressure, and stroke. They also help reduce inflammation. One of onions' flavonoids is quercetin, which some animal studies suggest helps prevent plaque buildup in the arteries as well as its general value as an antioxidant. It also reduces allergic reactions by stopping your body from producing histamines. One study even found that it relaxes the airway muscles and might be able to relieve asthma symptoms. Red onions are especially high in quercetin.
Their anti-inflammatory qualities come from sulphur compounds, which are also what makes you cry when cutting them. For the best dose of sulphur, eat your onions raw. There is a high concentration of flavonoids in the outer layers of an onion, so you'll get the most flavor and anti-cancer action if you don't peel off any more layers than necessary.
Read more:
label-style nutrition data for cooked onions
label-style nutrition data for raw onions
lots of interesting onion facts
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-fall, but they store well and can be found in farmers' markets nearly all year
There are two general categories of onion, the mature onion and the scallion, green onion, or salad onion. The shallot, while related to onions, is a different vegetable. Scallions are baby onions, so their season is earlier and shorter than mature bulbs. When the crop first comes on, you'll find fresh onions, which are also sometimes described as salad onions (just to be confusing) and need to be eaten fairly soon. Onions for storage must be "cured" by drying. This can be accomplished by pulling the plants and then leaving them out in the field for a few days (assuming the weather is dry). Then they can be gathered up and hung in bunches or otherwise stored in dry conditions until ready for use. Onions cured this way keep best in a cool dry place such as a root cellar; if you have to keep them in a refrigerator, make sure they've got a nice dry spot.
Some believe that once an onion is cut, it will attract germs, making it useful to leave on the counter to purify the air but unhealthy to eat after a day. Since I almost never use a whole onion, I avoid the whole issue by cutting up the whole onion and freezing what I don't use. Onions frozen like this are fine to use for cooking, although the texture will suffer a little. Eating raw onions is also a folk remedy for colds.
As early as the sixth century B.C., an Indian medical treatise, the Charaka Sanhita, recommended the onion as a diuretic, and said it was good for digestion, the heart, the eyes, and the joints. Ancient Greek athletes ate onions and drank onion juice to fortify themselves for the Olympic Games. According to Pliny the Elder, the ancient Romans used onions to cure poor vision, induce sleep, and heal mouth sores, dog bites, toothaches, dysentery and lumbago.
So, what do you get from eating onions, besides onion breath? They're excellent sources of vitamin C, sulphuric compounds, flavonoids, and phytonutrients, so they help prevent Parkinson's disease, cardiovascular disease, cancer, high blood pressure, and stroke. They also help reduce inflammation. One of onions' flavonoids is quercetin, which some animal studies suggest helps prevent plaque buildup in the arteries as well as its general value as an antioxidant. It also reduces allergic reactions by stopping your body from producing histamines. One study even found that it relaxes the airway muscles and might be able to relieve asthma symptoms. Red onions are especially high in quercetin.
Their anti-inflammatory qualities come from sulphur compounds, which are also what makes you cry when cutting them. For the best dose of sulphur, eat your onions raw. There is a high concentration of flavonoids in the outer layers of an onion, so you'll get the most flavor and anti-cancer action if you don't peel off any more layers than necessary.
Read more:
label-style nutrition data for cooked onions
label-style nutrition data for raw onions
lots of interesting onion facts
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.
Two French onion soups
French Onion Soup
This recipe was contributed by Kelly Iverson, who says it is fussy but so awesome it's worth the effort. She's an excellent cook, so when she recommends a recipe you can be sure it's worth trying. She likes this recipe because it tastes good, of course, but also because it freezes well and is a good way to use up those end-of-winter onions that have lost their looks.
3 Tbsp butter
6 large onions
Salt & pepper to taste
2 cups water (plus more)
1/2 cup Amontillado (or other dry sherry)
4 cups chicken broth
2 cups beef broth
bouquet garni of 6 sprigs fresh thyme and 1 bay leaf
for serving:
slices of your favorite artisan bread, toasted
slices of Gruyere cheese (or Swiss, fontina, or provalone)
Halve onions and cut into quarter-inch slices. Generously grease inside of heavy-bottomed, large pot or Dutch oven (at least 7 qt). Divide butter into 3 pats and place in pot; add onions and 1 tsp salt. Cover and cook at 400F for 1 hour (onions will be moist & slightly reduced in volume). Remove from oven and stir, scraping bottom and sides of pot. Return pot to oven with lid slightly ajar and cook another 1 1/2 - 1 3/4 hours, until onions are very soft and golden brown, stirring onions and scraping bottom and sides of pot after 1 hour.
Carefully remove pot from oven and place over medium high heat. Using oven mitts to handle pot, cook onions, stirring frequently and scraping bottom and sides, until liquid evaporates and onions brown, 15 to 20 minutes. Reduce heat to medium if onions brown too quickly. Continue to cook, stirring frequently, until pot bottom is coated with dark crust, 6-8 minutes, adjusting heat as necessary. Stir in 1/4 cup water, scraping pot bottom to loosen crust and cook until water evaporates and pot bottom has formed another dark crust, 6-8 minutes. Repeat process of deglazing 2 to 3 more times, until onions are very dark brown. Stir in sherry and cook, stirring frequently, until sherry evaporates, about 5 minutes.
Stir in the chicken and beef broths, 2 cups water, thyme, and a little salt. Scrape up any more bits of browned crust from the bottom and sides of pot. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes. Remove and discard herbs and season with salt and pepper to taste.
At this point you can freeze the soup. When ready to serve, reheat if necessary, ladle into bowls, top with toast and cheese, and place under broiler until cheese melts.
The soup can also be used for dipping French dips and for the liquid in pot roasts, particularly beef roasts.
From: Cooks Illustrated
------------------------------------------------------------------
For contrast, here's what a reluctant cook like me would do:
Simple onion soup
2 Tbsp butter
2 lbs onions, thinly sliced
3 cans beef broth, 14.5 oz. each
1/2 cup dry red wine (optional)
garnish:
1 1/3 cups seasoned croutons
4 thin slices Swiss cheese
4 tablespoons grated Parmesan cheese
Melt butter in a large, heavy pot over medium-high heat. Add onions and cook, stirring frequently, about 25 minutes or until deep brown. Add broth and wine; boil until soup is slightly reduced and flavors blend, about 10 minutes. Season with salt and pepper.
To garnish:
Put as many as 4 deep ovenproof bowls on baking sheet and add 1/3 c croutons to each. Ladle soup over croutons and top with cheeses. Stick under the broiler until cheeses melt.
Adapted from Bon Appétit (via the Epicurious website)
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.
This recipe was contributed by Kelly Iverson, who says it is fussy but so awesome it's worth the effort. She's an excellent cook, so when she recommends a recipe you can be sure it's worth trying. She likes this recipe because it tastes good, of course, but also because it freezes well and is a good way to use up those end-of-winter onions that have lost their looks.
3 Tbsp butter
6 large onions
Salt & pepper to taste
2 cups water (plus more)
1/2 cup Amontillado (or other dry sherry)
4 cups chicken broth
2 cups beef broth
bouquet garni of 6 sprigs fresh thyme and 1 bay leaf
for serving:
slices of your favorite artisan bread, toasted
slices of Gruyere cheese (or Swiss, fontina, or provalone)
Halve onions and cut into quarter-inch slices. Generously grease inside of heavy-bottomed, large pot or Dutch oven (at least 7 qt). Divide butter into 3 pats and place in pot; add onions and 1 tsp salt. Cover and cook at 400F for 1 hour (onions will be moist & slightly reduced in volume). Remove from oven and stir, scraping bottom and sides of pot. Return pot to oven with lid slightly ajar and cook another 1 1/2 - 1 3/4 hours, until onions are very soft and golden brown, stirring onions and scraping bottom and sides of pot after 1 hour.
Carefully remove pot from oven and place over medium high heat. Using oven mitts to handle pot, cook onions, stirring frequently and scraping bottom and sides, until liquid evaporates and onions brown, 15 to 20 minutes. Reduce heat to medium if onions brown too quickly. Continue to cook, stirring frequently, until pot bottom is coated with dark crust, 6-8 minutes, adjusting heat as necessary. Stir in 1/4 cup water, scraping pot bottom to loosen crust and cook until water evaporates and pot bottom has formed another dark crust, 6-8 minutes. Repeat process of deglazing 2 to 3 more times, until onions are very dark brown. Stir in sherry and cook, stirring frequently, until sherry evaporates, about 5 minutes.
Stir in the chicken and beef broths, 2 cups water, thyme, and a little salt. Scrape up any more bits of browned crust from the bottom and sides of pot. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes. Remove and discard herbs and season with salt and pepper to taste.
At this point you can freeze the soup. When ready to serve, reheat if necessary, ladle into bowls, top with toast and cheese, and place under broiler until cheese melts.
The soup can also be used for dipping French dips and for the liquid in pot roasts, particularly beef roasts.
From: Cooks Illustrated
------------------------------------------------------------------
For contrast, here's what a reluctant cook like me would do:
Simple onion soup
2 Tbsp butter
2 lbs onions, thinly sliced
3 cans beef broth, 14.5 oz. each
1/2 cup dry red wine (optional)
garnish:
1 1/3 cups seasoned croutons
4 thin slices Swiss cheese
4 tablespoons grated Parmesan cheese
Melt butter in a large, heavy pot over medium-high heat. Add onions and cook, stirring frequently, about 25 minutes or until deep brown. Add broth and wine; boil until soup is slightly reduced and flavors blend, about 10 minutes. Season with salt and pepper.
To garnish:
Put as many as 4 deep ovenproof bowls on baking sheet and add 1/3 c croutons to each. Ladle soup over croutons and top with cheeses. Stick under the broiler until cheeses melt.
Adapted from Bon Appétit (via the Epicurious website)
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.
06 July, 2015
Medieval mixed pickles
In recreationist circles, this dish is often called by its amusing medieval name, Compost.
2 lb. total parsley roots, carrots, radishes, and turnips, peeled and thinly sliced
1 lb. white cabbage, cored and shredded
1 lb. hard pears, peeled, cored, and cut up
6 Tbsp. salt
1 tsp. ground ginger
1/2 tsp. saffron
2 cups white wine vinegar (divided)
2 oz. currants
2 1/2 cups fruity white wine
6 Tbsp. honey
1 tsp. French mustard
1/8 tsp. each ground cinnamon and ground black pepper
1/4 tsp. each anise and fennel seeds
2 oz. sugar
Bring root vegetables and cabbage to a boil, add pears, and cook until they start to soften. Drain and spread vegetables in a 2-inch layer in a shallow non-metallic dish. Sprinkle with salt, ginger, saffron, and 4 Tbsp. of the vinegar, cover, and let sit 12 hours.
Rinse well and add the currants, then pack into sterilized canning jars, leaving at least 1 inch headspace. Bring wine and honey to a simmer, skim, and add the rest of the vinegar, mustard, cinnamon, pepper, anise, fennel seeds, and sugar. Bring to a boil and pour over vegetables, covering them with 1/2 inch of liquid. Close with vinegar-proof seals and store.
From: Black, Maggie, The Medieval Cookbook. British Museum Press, 1992. ISBN: 0714105562
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 lb. total parsley roots, carrots, radishes, and turnips, peeled and thinly sliced
1 lb. white cabbage, cored and shredded
1 lb. hard pears, peeled, cored, and cut up
6 Tbsp. salt
1 tsp. ground ginger
1/2 tsp. saffron
2 cups white wine vinegar (divided)
2 oz. currants
2 1/2 cups fruity white wine
6 Tbsp. honey
1 tsp. French mustard
1/8 tsp. each ground cinnamon and ground black pepper
1/4 tsp. each anise and fennel seeds
2 oz. sugar
Bring root vegetables and cabbage to a boil, add pears, and cook until they start to soften. Drain and spread vegetables in a 2-inch layer in a shallow non-metallic dish. Sprinkle with salt, ginger, saffron, and 4 Tbsp. of the vinegar, cover, and let sit 12 hours.
Rinse well and add the currants, then pack into sterilized canning jars, leaving at least 1 inch headspace. Bring wine and honey to a simmer, skim, and add the rest of the vinegar, mustard, cinnamon, pepper, anise, fennel seeds, and sugar. Bring to a boil and pour over vegetables, covering them with 1/2 inch of liquid. Close with vinegar-proof seals and store.
From: Black, Maggie, The Medieval Cookbook. British Museum Press, 1992. ISBN: 0714105562
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
04 July, 2015
Salad burritos
If you want to eat healthier but the salad-and-toast thing just doesn't feel like a real meal, try this instead. It's pretty much exactly the same thing, possibly even a little lower in the carb department, but you get to call it a burrito, which sounds like junk food, and it chews like a sandwich, which is lunch. Added bonus: no cooking, so it's great for hot weather when you don't want to heat up the kitchen.
2 tortillas, 8-12-inch in diameter
1 chef's salad (your favorite combo, or see below for my simple version)
salad dressing to taste
The tortillas will wrap better if warmed about 10 seconds in the microwave or left in a hot car in the sun for about 5 minutes (yes, you can experiment with solar cooking in the Pacific Northwest). Divide the salad between the tortillas and drizzle with salad dressing. Roll up burrito style and eat.
It's easiest to leave each tortilla just sort of flopped over until you're ready to eat it, because it won't stay closed easily. This also allows you to fill the tortilla a little fuller because you only have to fold in one end.
---------------
Minimalist chef's salad
about 10 leaves red leaf lettuce, washed and torn
1 large slice cheese, cut in strips or cubes -- Cheddar, Swiss, or farmer's are good, or that last bit of grated taco or pizza blend if it's not moldy yet
1/4 to 1/2 cup shredded chicken, or two sandwich-sized slices ham cut in strips
sunflower seeds or sliced almonds to taste
those last few leftover sliced olives or cold peas, if any
whatever else is lurking in the fridge and won't clash too badly with the other ingredients
Place in bowl. Eat. Serves 1. There's lettuce left, go make your own.
Variation: Use plenty of lettuce. Put on a good movie, place bowl on stomach, and eat with your fingers like popcorn.
From: Dana Huffman
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 tortillas, 8-12-inch in diameter
1 chef's salad (your favorite combo, or see below for my simple version)
salad dressing to taste
The tortillas will wrap better if warmed about 10 seconds in the microwave or left in a hot car in the sun for about 5 minutes (yes, you can experiment with solar cooking in the Pacific Northwest). Divide the salad between the tortillas and drizzle with salad dressing. Roll up burrito style and eat.
It's easiest to leave each tortilla just sort of flopped over until you're ready to eat it, because it won't stay closed easily. This also allows you to fill the tortilla a little fuller because you only have to fold in one end.
---------------
Minimalist chef's salad
about 10 leaves red leaf lettuce, washed and torn
1 large slice cheese, cut in strips or cubes -- Cheddar, Swiss, or farmer's are good, or that last bit of grated taco or pizza blend if it's not moldy yet
1/4 to 1/2 cup shredded chicken, or two sandwich-sized slices ham cut in strips
sunflower seeds or sliced almonds to taste
those last few leftover sliced olives or cold peas, if any
whatever else is lurking in the fridge and won't clash too badly with the other ingredients
Place in bowl. Eat. Serves 1. There's lettuce left, go make your own.
Variation: Use plenty of lettuce. Put on a good movie, place bowl on stomach, and eat with your fingers like popcorn.
From: Dana Huffman
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
01 July, 2015
Garlic scapes
native to: central Asia
in season here: summer, but only for a few weeks
Garlic scapes, also known as kuki-ninniku or garlic stalks, shoots, tops, stems, or curls, are the flower stalks of the garlic plant, cut before they bloom to encourage the plant to produce larger bulbs. They have a texture similar to asparagus and a mild garlic flavor, look really cool, and signal that the summer has begun. Since they're from the garlic plant, they offer many of the same health benefits as regular garlic, including helping improve blood oxygen levels, protecting against osteoarthritis and cancer, helping safeguard the liver and kidneys from oxidative stress, and stimulating the immune system. They also provide nutrients that protect the skin and lungs. Scapes are a good source of vitamins A and B6, calcium, manganese, and selenium.
If left to grow, the scape will produce a flower and then bulbils, tiny bulbs that take the place of seeds in garlic's reproductive process. Farmers remove this flower stalk to keep the plant from putting energy into growing these bulbils instead of "concentrating" on the main bulb. The bulbils are not usually eaten, although there has been some speculation among farmers....
Scapes can be sliced thinly and added raw to salads or anything you might do with chives or scallions. You can also cook them; try them in your favorite asparagus dish or stir-fry concoction.
Read more:
five reasons to eat scapes
an oddly-written article with lots of recipe ideas
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, but only for a few weeks
Garlic scapes, also known as kuki-ninniku or garlic stalks, shoots, tops, stems, or curls, are the flower stalks of the garlic plant, cut before they bloom to encourage the plant to produce larger bulbs. They have a texture similar to asparagus and a mild garlic flavor, look really cool, and signal that the summer has begun. Since they're from the garlic plant, they offer many of the same health benefits as regular garlic, including helping improve blood oxygen levels, protecting against osteoarthritis and cancer, helping safeguard the liver and kidneys from oxidative stress, and stimulating the immune system. They also provide nutrients that protect the skin and lungs. Scapes are a good source of vitamins A and B6, calcium, manganese, and selenium.
If left to grow, the scape will produce a flower and then bulbils, tiny bulbs that take the place of seeds in garlic's reproductive process. Farmers remove this flower stalk to keep the plant from putting energy into growing these bulbils instead of "concentrating" on the main bulb. The bulbils are not usually eaten, although there has been some speculation among farmers....
Scapes can be sliced thinly and added raw to salads or anything you might do with chives or scallions. You can also cook them; try them in your favorite asparagus dish or stir-fry concoction.
Read more:
five reasons to eat scapes
an oddly-written article with lots of recipe ideas
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
30 June, 2015
Garlic scape and almond pesto
10 garlic scapes, finely chopped
1/3 to 1/2 cup finely grated Parmesan
1/3 cup slivered almonds
About 1/2 cup olive oil
Sea salt to taste
Process the scapes, 1/3 cup of the cheese, almonds and half the olive oil in a food processor until chopped and blended. Add the remainder of the oil and more cheese to reach desired texture; add salt.
To store, press a piece of plastic against the surface to keep it from oxidizing. The pesto can be stored in the refrigerator for a couple of days or packed airtight and frozen for a couple of months.
Makes about 1 cup.
From: In the kitchen and on the Road with Dorie Greenspan
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/3 to 1/2 cup finely grated Parmesan
1/3 cup slivered almonds
About 1/2 cup olive oil
Sea salt to taste
Process the scapes, 1/3 cup of the cheese, almonds and half the olive oil in a food processor until chopped and blended. Add the remainder of the oil and more cheese to reach desired texture; add salt.
To store, press a piece of plastic against the surface to keep it from oxidizing. The pesto can be stored in the refrigerator for a couple of days or packed airtight and frozen for a couple of months.
Makes about 1 cup.
From: In the kitchen and on the Road with Dorie Greenspan
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
24 June, 2015
Romanesco
native to: first bred in Italy
in season here: late June-August
Romanesco has a number of names, mostly because no one can decide exactly what it's the "romanesque" version of. Here in the Northwest it is most often considered a kind of cauliflower, although some consider it broccoli. The French name translates as "romanesque cabbage" and it is a relative of both cabbage and Brussels sprouts as well as broccoli and cauliflower. Other names are minaret broccoli, coral broccoli, and turret cauliflower. Before reading the sign on its basket, most of us call it some version of "that weird neon-green fractal veggie" and I understand children often call it "Christmas trees." What it all comes down to, though, is that this stuff's got eye appeal.
When it comes to nutrition, romanesco is similar to cauliflower, being rich in vitamins C and K, but it has more carotene and mineral salts while being not quite as good a source of fiber. It is considered to be one of the most easily digested vegetables and is a good source of zinc. This last little detail means it's useful for people who are losing their sense of taste (for food, I mean; it doesn't seem to help those developing a sudden interest in umbrella hats, platform sneakers, and granny-square vests) or are troubled with a metallic aftertaste.
You can use romanesco in just about any recipe for cauliflower, although its slightly nutty flavor will change the taste of the dish a little.
Read more:
Wikipedia
5-a-day
Bonduelle
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: late June-August
Romanesco has a number of names, mostly because no one can decide exactly what it's the "romanesque" version of. Here in the Northwest it is most often considered a kind of cauliflower, although some consider it broccoli. The French name translates as "romanesque cabbage" and it is a relative of both cabbage and Brussels sprouts as well as broccoli and cauliflower. Other names are minaret broccoli, coral broccoli, and turret cauliflower. Before reading the sign on its basket, most of us call it some version of "that weird neon-green fractal veggie" and I understand children often call it "Christmas trees." What it all comes down to, though, is that this stuff's got eye appeal.
When it comes to nutrition, romanesco is similar to cauliflower, being rich in vitamins C and K, but it has more carotene and mineral salts while being not quite as good a source of fiber. It is considered to be one of the most easily digested vegetables and is a good source of zinc. This last little detail means it's useful for people who are losing their sense of taste (for food, I mean; it doesn't seem to help those developing a sudden interest in umbrella hats, platform sneakers, and granny-square vests) or are troubled with a metallic aftertaste.
You can use romanesco in just about any recipe for cauliflower, although its slightly nutty flavor will change the taste of the dish a little.
Read more:
Wikipedia
5-a-day
Bonduelle
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.
Roasted Romanesco
1 large head romanesco, trimmed and cut into large florets
2 tablespoons olive oil
1/2 teaspoon each salt and pepper, or to taste
Toss romanesco with oil, salt, and pepper, and place on a rimmed baking sheet. Roast at 450° about 20 minutes, turning halfway through, until golden and tender. Makes about 4 servings in about 30 minutes.
Adapted from myrecipes.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 tablespoons olive oil
1/2 teaspoon each salt and pepper, or to taste
Toss romanesco with oil, salt, and pepper, and place on a rimmed baking sheet. Roast at 450° about 20 minutes, turning halfway through, until golden and tender. Makes about 4 servings in about 30 minutes.
Adapted from myrecipes.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
17 June, 2015
Cherries
native to: Eastern Europe and Asia Minor
in season here: June
While we're on the subject of fruit, let's take a look at another harbinger of summer. Cherries are drupes, fruit with stones or pits rather than seeds, and are related to other small tree fruits such as plums, peaches, and apricots.
Cherries are rich in anthocyanin glycosides, which act as anti-inflammatories against things like gout, arthritis, fibromyalgia, and even sports injuries. Research on tart cherries has shown them to be useful against cancers, aging and neurological diseases, and pre-diabetes.
Then there's the vitamin C that we tend to expect from fruit -- a cup of raw sweet cherries will give you 10.8 mg of the stuff, as well as some beta-carotene and vitamins K, B-6, and A. There's also a pretty good dose of potassium in there, along with some copper, manganese, magnesium, iron, calcium, phosphorus, and zinc. They also contain phytosterols, which help lower "bad" cholesterol.
Cherries are one of the very few food sources of melatonin, which is calming and useful against nervous disorders, insomnia, and our old friend the tension headache.
Read more:
Label-style nutrition information for sweet cherries
Label-style nutrition information for tart (pie) cherries
nutrition-and-you.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
10 June, 2015
Strawberries
native to: Europe and South America
in season here: June-early July
Strawberries are a huge source of antioxidants, but when they're stored for more than a couple of days they lose a significant amount of their polyphenols and vitamin C. Therefore, strawberries sold at a farmers' market or farm stand are actually better for you than the ones at the grocery store (as well as being the small, flavorful kind instead of those huge hollow things). Strawberries also provide lots of B vitamins, which help metabolize carbohydrates, proteins, and fats, and various minerals.
Researchers have also been looking at strawberries' impact on blood sugar. The latest news from that direction is that strawberries can actually reduce blood sugar spikes from other foods eaten with them (so if you want whipped cream on your berries, go ahead, you're covered). Strawberries have anti-inflammatory properties from their wonderful combination of phytonutrients, if you eat them often enough. They've also been linked to cardiovascular health, anti-aging benefits, and the prevention of cancer and neurological disease.
Strawberries have been cultivated for 300 years, but we were already eating tiny wild strawberries a couple of millennia ago. Today it's the most popular berry in the world, unless you want to get technical and call bananas berries and strawberries "accessory fruits."
If you need to store strawberries, they'll do best in a cold, humid place such as a sealed container in the fridge, but make sure they're not actually wet. The best thing to do is wait until you're ready to use them to wash them, but if you like having a bowl of washed and hulled berries ready for snacking, try leaving them cut-side down on a towel to dry before boxing up the remaining few for the fridge or freeze them on a cookie sheet (bag them up once they're frozen, of course).
The best way to serve strawberries? Once you're through snacking on them plain, I recommend making a sauce by coarsely squishing about half of them and slicing any of the remaining berries that seem too big, adding a little sugar or honey if it seems to need it, and serving it over vanilla ice cream (but not too much, or you might run out of berries and be left with boring old ice cream).
Read more:
label-style nutrition data
lots of details, including a caution about oxalates for certain health conditions
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.
03 June, 2015
Carrots
native to: central Asia, Middle East, and southern Europe
in season here: late spring-fall
Carrots are famous for beta-carotene, which was named for them, but lately researchers have been looking at polyacetylenes. This is a phytonutrient found in carrots that inhibits the growth of colon cancer. On top of that, there's the array of more traditional vitamins and minerals: thiamin, niacin, vitamin A, C, K, and B6; potassium, folate, and manganese.
Carrots are related to parsnips, fennel, parsley, celery, anise, caraway, cumin, and dill. The orange carrots we know are actually fairly recent arrivals; although they've been widely cultivated for thousands of years, they only came in purple, yellow, and red until sometime around the 16th century, which is also about the time they were brought to North America.
Carrots are on the sugary end of the vegetable spectrum and can be used as a mild sweetener in things like spaghetti sauce, tuna salad, and of course carrot cake. A medieval candy recipe involves cooking grated carrots, squeezing out all the liquid, and mixing the pulp with honey.
If you need to store carrots for any length of time, keep them moist and remove the greens. Although the greens have never caught on as a vegetable in their own right, they are edible. Snip them up to sprinkle over a salad or garnish carrot soup. Let your kids nibble on them to shock the neighbors. I ate carrot tops as a kid, and I turned out just ... well, the point is, nice pesticide-free carrot tops are fine to eat. If you have a carrot-top eater in the family, tell 'em from me to go for it, the world needs more originality!
Read more:
label-style nutrition information
whfoods.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
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