native to: the Lake Titicaca region (Peru and Bolivia)
Although quinoa (pronounced KEEN-wah) is used like grain, it is actually the seed of the goosefoot plant, a relative of spinach, chard, pigweed, and beets, and is referred to as a pseudocereal. It was an important crop for the Incas, to whom it was sacred, and is now considered a "superfood." The name quinoa comes from Quechua's kinwa or kinua. Most of its popularity stems from its lack of gluten, although it's also a very nutritious food. It comes in three colors, red, white, and black, has a low glycemic index, and tolerates drought and a wide range of temperatures. It can be cooked much like rice, boiled in twice as much water as quinoa for 15-20 minutes. Quinoa grows with a protective coating of saponin, which is bitter and needs to be rinsed off before cooking; most quinoa sold in the US comes pre-rinsed, but another rinse doesn't hurt if there's any doubt. Toasting quinoa before cooking gives it a richer flavor. Quinoa leaves are also edible, but not currently available around here.
Perhaps the most interesting thing about quinoa is that it's not only high in protein, it contains a good balance of all nine essential amino acids, even lysine and isoleucine (which are hard to get from plant sources). It has large amounts of the popular flavonoids quercetin and kaempferol, shown to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects in animal studies. Quinoa also provides lots of magnesium, potassium, zinc, and iron, which can be made easier to absorb by soaking or sprouting the seeds before cooking. It is also high in fiber, although most of that is the less useful insoluble kind. Although there haven't been a lot of studies, there is some evidence that eating quinoa instead of more traditional gluten-free products improves metabolic health, which is both good in itself and helpful for weight loss. While quinoa is higher in fat than most true grains, much of the fat is healthy stuff like oleic acid and omega-3 fatty acid.
In fact, quinoa is so nutritious and easy to grow, NASA has been looking at it as a crop for long-term space flights.
Read more:
label-style nutrition information for cooked quinoa
Authority Nutrition
whfoods
history of quinoa
short article with recipe links
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 March, 2016
24 February, 2016
Quinoa hummus
19 oz. can garbanzos, drained and rinsed
1/2 cup cooked quinoa
1/4 cup water
1/4 cup lemon juice (1-2 lemons)
2 Tbsp. tahini
1 tsp. garlic, minced or crushed
1/2 tsp. cumin
1/4 tsp. salt, or to taste
1/4 tsp. cayenne pepper, or to taste
1 tsp. fresh parsley, minced (optional)
Combine all ingredients except parsley in a food processor or blender; purée until smooth. Place in a bowl and garnish with parsley if desired. Makes about 2 1/2 cups.
From: Quinoa 365 : the everyday superfood / Patricia Green & Carolyn Hemming. Whitecap, c2010. 9781552859940
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/2 cup cooked quinoa
1/4 cup water
1/4 cup lemon juice (1-2 lemons)
2 Tbsp. tahini
1 tsp. garlic, minced or crushed
1/2 tsp. cumin
1/4 tsp. salt, or to taste
1/4 tsp. cayenne pepper, or to taste
1 tsp. fresh parsley, minced (optional)
Combine all ingredients except parsley in a food processor or blender; purée until smooth. Place in a bowl and garnish with parsley if desired. Makes about 2 1/2 cups.
From: Quinoa 365 : the everyday superfood / Patricia Green & Carolyn Hemming. Whitecap, c2010. 9781552859940
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 February, 2016
Bananas
native to: the Indo-Malaysian region
in season: all year
Bananas are members of the Musacaea family; although the plants can grow as tall as 26 ft., they're not trees, they're a tree-like herb arising from rhizomes, and the banana is actually a berry. Once a plant flowers it dies back and new plants develop from the rhizome. A bunch of bananas is called a hand, and, yes, that makes a single banana a finger. The plant needs 10-15 months without frost to produce a flower stalk, and all but the most hardy stop growing if the temperature drops below 53F or rises above 100F. Bananas grow best in full sun but bright sunlight can scorch both leaves and fruit. Although there are 50 recognized species of banana, mostly what you'll get in the US is the Canevdish variety. Bananas probably originated in Malaysia, spreading throughout the Philippines and into India before being brought to Africa by Arabian traders. Portuguese explorers took them to the Americas in 1482, but they didn't arrive in the US until the late 19th century. Even then, they were only available in port towns; if you've ever had your bananas thrown about by a careless checker you'll understand why.
Bananas are picked green and should be stored at room temperature. Refrigerating bananas will keep them from ripening, even if you let them warm up again later. Frozen bananas will keep for about 2 months either pureed or peeled and wrapped in plastic. Banana peels, when carefully washed, are edible, most often boiled or fried although they can be eaten raw or included in a smoothie. Peels contain vitamins B6 and B12, magnesium, potassium, and bioactive compounds such as polyphenols and carotenoids.
Bananas themselves are starchy when green, sugary when ripe, and are high in potassium, which is important for preventing high blood pressure, stroke, and heart disease, as well as being good for muscles, bones, and joints. They have a moderate glycemic index and are a good source of fiber, so are good for the digestion. They even have fructose-containing carbohydrates that are good for your gut bacteria. Those low glycemic carbs are great for athletes, providing energy and minerals like a sports drink without all that sugar water. Bananas are particularly good for children, being linked to lower risks of childhood leukemia and asthma. They also provide vitamins A, B6 and C, biotin, manganese, potassium, and copper. Bananas also contain tryptophan, although they've managed to escape turkey's reputation for causing drowsiness. Tryptophan may play a role in preserving memory and preventing depression. Bananas' B6 can reduce swelling, strengthen the nervous and immune systems, and help with weight loss.
Plantain bananas, usually eaten cooked, are starchier and treated more like a vegetable; they're higher in beta-carotene than sweet bananas.
Eaten in huge quantities, bananas can raise blood sugar, cause headaches and sleepiness, and create unhealthily high levels of magnesium (which relaxes the muscles) and potassium (which causes hyperkalemia, the symptoms of which are muscle weakness, temporary paralysis, and irregular heartbeat). To avoid these problems, limit yourself to fewer than a dozen bananas per day. Beta-blockers can raise potassium levels, so if you're taking those, you might even want to stay a little lower than that. If you ask me, though, if someone's eating a dozen bananas a day they probabaly need professional help of some kind anyway.
Read more:
label-style nutrition information for raw bananas
the plant and its cultivation from California Rare Fruit Growers
livescience.com
Banana Boat Song on YouTube
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: all year
Bananas are members of the Musacaea family; although the plants can grow as tall as 26 ft., they're not trees, they're a tree-like herb arising from rhizomes, and the banana is actually a berry. Once a plant flowers it dies back and new plants develop from the rhizome. A bunch of bananas is called a hand, and, yes, that makes a single banana a finger. The plant needs 10-15 months without frost to produce a flower stalk, and all but the most hardy stop growing if the temperature drops below 53F or rises above 100F. Bananas grow best in full sun but bright sunlight can scorch both leaves and fruit. Although there are 50 recognized species of banana, mostly what you'll get in the US is the Canevdish variety. Bananas probably originated in Malaysia, spreading throughout the Philippines and into India before being brought to Africa by Arabian traders. Portuguese explorers took them to the Americas in 1482, but they didn't arrive in the US until the late 19th century. Even then, they were only available in port towns; if you've ever had your bananas thrown about by a careless checker you'll understand why.
Bananas are picked green and should be stored at room temperature. Refrigerating bananas will keep them from ripening, even if you let them warm up again later. Frozen bananas will keep for about 2 months either pureed or peeled and wrapped in plastic. Banana peels, when carefully washed, are edible, most often boiled or fried although they can be eaten raw or included in a smoothie. Peels contain vitamins B6 and B12, magnesium, potassium, and bioactive compounds such as polyphenols and carotenoids.
Bananas themselves are starchy when green, sugary when ripe, and are high in potassium, which is important for preventing high blood pressure, stroke, and heart disease, as well as being good for muscles, bones, and joints. They have a moderate glycemic index and are a good source of fiber, so are good for the digestion. They even have fructose-containing carbohydrates that are good for your gut bacteria. Those low glycemic carbs are great for athletes, providing energy and minerals like a sports drink without all that sugar water. Bananas are particularly good for children, being linked to lower risks of childhood leukemia and asthma. They also provide vitamins A, B6 and C, biotin, manganese, potassium, and copper. Bananas also contain tryptophan, although they've managed to escape turkey's reputation for causing drowsiness. Tryptophan may play a role in preserving memory and preventing depression. Bananas' B6 can reduce swelling, strengthen the nervous and immune systems, and help with weight loss.
Plantain bananas, usually eaten cooked, are starchier and treated more like a vegetable; they're higher in beta-carotene than sweet bananas.
Eaten in huge quantities, bananas can raise blood sugar, cause headaches and sleepiness, and create unhealthily high levels of magnesium (which relaxes the muscles) and potassium (which causes hyperkalemia, the symptoms of which are muscle weakness, temporary paralysis, and irregular heartbeat). To avoid these problems, limit yourself to fewer than a dozen bananas per day. Beta-blockers can raise potassium levels, so if you're taking those, you might even want to stay a little lower than that. If you ask me, though, if someone's eating a dozen bananas a day they probabaly need professional help of some kind anyway.
Read more:
label-style nutrition information for raw bananas
the plant and its cultivation from California Rare Fruit Growers
livescience.com
Banana Boat Song on YouTube
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.
27 January, 2016
Fish and bananas
This became a great favorite of mine in Bermuda, and is still my first choice for a festive solo dinner. It's quite easy to make for one or two, but gets more complicated if you try to make a lot. Also, the bananas tend to stick and make a mess, so if possible choose a skillet that you can leave to soak overnight.
for each serving:
1/3-1/2 lb. mild white fish fillet*
butter or oil for cooking
1 Tbsp. slivered almonds (optional)
1-2 bananas, cut into 1/4 inch slices
Saute the fish in just enough butter or oil to prevent sticking over medium or medium-low heat, about 2 minutes per side or until lightly browned on the outside and opaque and cooked through inside. Remove to a plate and keep warm (i.e. drop a lid over it if the kitchen's cold or the cat seems too interested).
Add more butter or oil to the skillet and cook the almonds (if using), stirring, for 2-3 minutes to brown lightly. Add the banana slices; cook, turning frequently and gently, until the bananas are softened and lightly browned, about 1 min. The bananas tend to stick as they cook, so use plenty of butter or oil. They will take on a golden color when done. Top the fish with the bananas. Garnish with snipped parsley or a sprig of cilantro if desired.
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*Wahoo, snapper, or dolphinfish (mahi mahi) are common in Bermuda, but I've had good results with cod or halibut. It's best to get a nice thick fillet; thinner fillets such as sole tend to break up when cooked, making a sort of hash (which is still good but not as pretty).
Adapted from: The 15-minute single gourmet / Paulette Mitchell. 1994. 0028609972.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
for each serving:
1/3-1/2 lb. mild white fish fillet*
butter or oil for cooking
1 Tbsp. slivered almonds (optional)
1-2 bananas, cut into 1/4 inch slices
Saute the fish in just enough butter or oil to prevent sticking over medium or medium-low heat, about 2 minutes per side or until lightly browned on the outside and opaque and cooked through inside. Remove to a plate and keep warm (i.e. drop a lid over it if the kitchen's cold or the cat seems too interested).
Add more butter or oil to the skillet and cook the almonds (if using), stirring, for 2-3 minutes to brown lightly. Add the banana slices; cook, turning frequently and gently, until the bananas are softened and lightly browned, about 1 min. The bananas tend to stick as they cook, so use plenty of butter or oil. They will take on a golden color when done. Top the fish with the bananas. Garnish with snipped parsley or a sprig of cilantro if desired.
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*Wahoo, snapper, or dolphinfish (mahi mahi) are common in Bermuda, but I've had good results with cod or halibut. It's best to get a nice thick fillet; thinner fillets such as sole tend to break up when cooked, making a sort of hash (which is still good but not as pretty).
Adapted from: The 15-minute single gourmet / Paulette Mitchell. 1994. 0028609972.
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.
20 January, 2016
Ginger kale soup
4 cups kale, heavy stems removed, washed well and chopped
2 Tbsp. water
1 Tbsp. ginger, peeled and mashed
1 Tbsp. olive oil
2 Tbsp. chopped onion
2 Tbsp. flour
4 cups skim milk
1/4 Tbsp. cayenne pepper
salt and pepper to taste
garnish:
1 tsp. sherry per bowl
freshly grated nutmeg
Place kale in a heavy saucepan with the water; cover and cook on med-low for about 5 minutes, stirring occasionally. Add more water as needed. When kale is almost limp, remove it from the pot. In food processor or blender, blend with ginger until very fine. Heat oil in the saucepan; add onion and saute for about 2 minutes. Whisk in the flour, being careful to keep mixture smooth. Gradually add milk and continue to stir. Season with salt, pepper, and cayenne. Add kale mixture; heat until almost boiling. Just before serving add 1 tsp. sherry to each bowl and mix gently. Grate nutmeg over each bowl.
From: The Left Foot Organics cookbook : recipes for great food and a healthy community. Gateway, [2008].
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 Tbsp. water
1 Tbsp. ginger, peeled and mashed
1 Tbsp. olive oil
2 Tbsp. chopped onion
2 Tbsp. flour
4 cups skim milk
1/4 Tbsp. cayenne pepper
salt and pepper to taste
garnish:
1 tsp. sherry per bowl
freshly grated nutmeg
Place kale in a heavy saucepan with the water; cover and cook on med-low for about 5 minutes, stirring occasionally. Add more water as needed. When kale is almost limp, remove it from the pot. In food processor or blender, blend with ginger until very fine. Heat oil in the saucepan; add onion and saute for about 2 minutes. Whisk in the flour, being careful to keep mixture smooth. Gradually add milk and continue to stir. Season with salt, pepper, and cayenne. Add kale mixture; heat until almost boiling. Just before serving add 1 tsp. sherry to each bowl and mix gently. Grate nutmeg over each bowl.
From: The Left Foot Organics cookbook : recipes for great food and a healthy community. Gateway, [2008].
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
13 January, 2016
Cream of Mushroom Soup
Another recipe from gourmet Kelly, less complex this time. She tells me that despite the milk in it, this soup can be frozen as long as you squish or shake it every 15 minutes while thawing to keep the milk from separating.
1/4 cup butter
3/4 cup green onions, chopped
2 cups mushrooms, chopped
2 Tbsp. flour
1 cup half & half
1 cup chicken broth
salt & pepper to taste
Cook green onions in butter in a large skillet or stock pot over low heat for 5 minutes. Add mushrooms and cook another 2 minutes. Stir in flour and continue to cook 3 minutes. Remove pan from heat; whisk in chicken broth and half & half. Continue whisking until smooth. Bring to a boil over moderate heat and simmer, stirring, for 5 minutes. Adjust seasonings and serve.
quantities for 34 cups:
3 cups butter
9 cups green onions, chopped
24 cups mushrooms, chopped
1/2 cup flour
12 cups half & half
12 cups chicken broth
salt & pepper to taste
Freeze in 2-cup packages; mix frequently while thawing.
Adapted from cdkitchen.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/4 cup butter
3/4 cup green onions, chopped
2 cups mushrooms, chopped
2 Tbsp. flour
1 cup half & half
1 cup chicken broth
salt & pepper to taste
Cook green onions in butter in a large skillet or stock pot over low heat for 5 minutes. Add mushrooms and cook another 2 minutes. Stir in flour and continue to cook 3 minutes. Remove pan from heat; whisk in chicken broth and half & half. Continue whisking until smooth. Bring to a boil over moderate heat and simmer, stirring, for 5 minutes. Adjust seasonings and serve.
quantities for 34 cups:
3 cups butter
9 cups green onions, chopped
24 cups mushrooms, chopped
1/2 cup flour
12 cups half & half
12 cups chicken broth
salt & pepper to taste
Freeze in 2-cup packages; mix frequently while thawing.
Adapted from cdkitchen.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.
06 January, 2016
Butterboos
Just in time to help you break your new resolutions, here is my grandmother's best chocolate recipe. It's not difficult, but it is fiddly and can't be rushed. If you haven't worked with chocolate before, you may want to read up on it a little before you start.
6 oz. milk chocolate (Hershey’s quality) + about 3-4 oz. for coating
1/2 cup sweetened condensed milk
2 tsp. butter
1/2 tsp. vanilla
finely chopped nuts (walnuts are traditional, but almonds or filberts are also good)
Melt chocolate and butter over hot water. Blend in milk and vanilla (it will go a little grainy, but will smooth out again). Pour into a shallow pan lined with foil and chill for at least 2 hours (if chilling overnight, cover it closely to prevent the top drying out). Roll into balls and rechill briefly while melting chocolate for dipping. Dip balls into melted chocolate (for best results, keep half the batch in the fridge while dipping the other half) and roll in chopped nuts. Place on waxed paper to cool. If your kitchen is warm, they may flatten a little while cooling; to prevent this, return them to fridge to cool.
Yield: not nearly enough. I recommend making a double batch.
Notes:
If you find some dry, crunchy edges when you roll the centers, you can melt the hard bits between your fingers a little to soften them (or, of course, you can pick them out and eat them, but you may actually not want any chocolate for a few hours after making these).
Avoid subjecting the finished butterboos to sudden temperature changes, especially if you have omitted the nuts; the chocolate may bloom. If you need to ship them, you'll want to use special coating chocolate (which mostly isn't really chocolate anymore) or temper the chocolate before dipping (which is better but makes the process even more fiddly).
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This recipe has a history:
My father's parents lived in the little town of Davenport, WA. My grandfather had a gas station and car dealership and for many years they gave out boxes of my grandmother's handmade candy to their regular customers at Christmas -- they finally stopped in the late 1960s, I think because of a new law. By that time she was making something like 100 lbs. of the stuff: peanut brittle, peppermint bark, fudge, divinity, turtles.... She would start right after Thanksgiving and by mid-December her pantry was full of it all. The whole family would help to pack the gift boxes, thousands of little paper cups all over.
By the time Grandma died, my mother had many of her recipes, but not this one. For several years we thought butterboos were out of our lives forever. When I came across it at last, I started giving it to anyone who would take it, to ensure that I would be able to get it back if I ever misplaced my copy.
Yes, there's a moral to this story:
This slow time of the year is perfect for making sure your children and grandchildren have all those recipes you're so famous for, and for making sure you have all your favorites from your grandparents and parents while they're still around to find them for you. In fact, why not get a recorder out and do a whole oral history project while you're at it?
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.
6 oz. milk chocolate (Hershey’s quality) + about 3-4 oz. for coating
1/2 cup sweetened condensed milk
2 tsp. butter
1/2 tsp. vanilla
finely chopped nuts (walnuts are traditional, but almonds or filberts are also good)
Melt chocolate and butter over hot water. Blend in milk and vanilla (it will go a little grainy, but will smooth out again). Pour into a shallow pan lined with foil and chill for at least 2 hours (if chilling overnight, cover it closely to prevent the top drying out). Roll into balls and rechill briefly while melting chocolate for dipping. Dip balls into melted chocolate (for best results, keep half the batch in the fridge while dipping the other half) and roll in chopped nuts. Place on waxed paper to cool. If your kitchen is warm, they may flatten a little while cooling; to prevent this, return them to fridge to cool.
Yield: not nearly enough. I recommend making a double batch.
Notes:
If you find some dry, crunchy edges when you roll the centers, you can melt the hard bits between your fingers a little to soften them (or, of course, you can pick them out and eat them, but you may actually not want any chocolate for a few hours after making these).
Avoid subjecting the finished butterboos to sudden temperature changes, especially if you have omitted the nuts; the chocolate may bloom. If you need to ship them, you'll want to use special coating chocolate (which mostly isn't really chocolate anymore) or temper the chocolate before dipping (which is better but makes the process even more fiddly).
---------
This recipe has a history:
My father's parents lived in the little town of Davenport, WA. My grandfather had a gas station and car dealership and for many years they gave out boxes of my grandmother's handmade candy to their regular customers at Christmas -- they finally stopped in the late 1960s, I think because of a new law. By that time she was making something like 100 lbs. of the stuff: peanut brittle, peppermint bark, fudge, divinity, turtles.... She would start right after Thanksgiving and by mid-December her pantry was full of it all. The whole family would help to pack the gift boxes, thousands of little paper cups all over.
By the time Grandma died, my mother had many of her recipes, but not this one. For several years we thought butterboos were out of our lives forever. When I came across it at last, I started giving it to anyone who would take it, to ensure that I would be able to get it back if I ever misplaced my copy.
Yes, there's a moral to this story:
This slow time of the year is perfect for making sure your children and grandchildren have all those recipes you're so famous for, and for making sure you have all your favorites from your grandparents and parents while they're still around to find them for you. In fact, why not get a recorder out and do a whole oral history project while you're at it?
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
30 December, 2015
Cinnamon orange chicken
3-4 lb chicken pieces
12 oz. orange juice
1 cup sultanas (golden raisins)
salt and pepper to taste
generous sprinkle of ground cinnamon (Saigon cinnamon* if available)
1 tsp. corn starch
1 can (11 oz.) mandarin oranges, drained
Place chicken in slow cooker and pour orange juice over it. Sprinkle with raisins and cinnamon and stir in. Cover and cook on med. for 1/2 hr., then low for 4-6 hours or until chicken is tender. Remove about a cup of sauce and combine it with the corn starch, mixing well and removing any lumps. Return the sauce-corn starch mixture to the pot and stir in. Add mandarin oranges, turn pot to high, and cook for half an hour.
Serve sauce over chicken pieces, or pick chicken off bones, stir into the sauce, and serve over rice or pasta.
From: Dana Huffman.
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*Saigon cinnamon is a particularly strong cinnamon found in specialty stores. Adapt the type and quantity of cinnamon to your taste, but I think this recipe is pretty bland without enough cinnamon to thoroughly coat most of the top.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
12 oz. orange juice
1 cup sultanas (golden raisins)
salt and pepper to taste
generous sprinkle of ground cinnamon (Saigon cinnamon* if available)
1 tsp. corn starch
1 can (11 oz.) mandarin oranges, drained
Place chicken in slow cooker and pour orange juice over it. Sprinkle with raisins and cinnamon and stir in. Cover and cook on med. for 1/2 hr., then low for 4-6 hours or until chicken is tender. Remove about a cup of sauce and combine it with the corn starch, mixing well and removing any lumps. Return the sauce-corn starch mixture to the pot and stir in. Add mandarin oranges, turn pot to high, and cook for half an hour.
Serve sauce over chicken pieces, or pick chicken off bones, stir into the sauce, and serve over rice or pasta.
From: Dana Huffman.
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*Saigon cinnamon is a particularly strong cinnamon found in specialty stores. Adapt the type and quantity of cinnamon to your taste, but I think this recipe is pretty bland without enough cinnamon to thoroughly coat most of the top.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
23 December, 2015
Tangerines, mandarins, satsumas, clementines
native to: southeastern China
in season: winter
Tangerines are the US term for what Europe calls mandarin oranges (Citrus reticulata, of the Rutaceae family). Mandarins were once imported to the US via North Africa and picked up the name from the city of Tangiers, the residents of which are also called Tangerines. However, when a modern store labels something as a "tangerine," it is probably a Fairchild or Darby mandarin orange, having seeds and a slightly tougher peel. "Satsuma" is the Japanese word for mandarins, now associated with a seedless variety having a leathery skin. These are most often canned, since they're tender and don't ship well. Clementines, often marketed as "Cuties" or "Sweeties," are sweet, nearly seedless, and the easiest to peel. Some sources say clementines are a cross between mandarins and regular oranges, while others just list them as a cultivar of mandarins.
Remember those arils the pomegranate discussion mentioned a couple of weeks ago? Well, tangerine sections are also arils. Tangerine seeds are safe to eat, but unpleasantly bitter.
Like oranges, tangerines are low in calories and of course have no fat or cholesterol. They have even more flavonoid anti-oxidants than oranges and provide plenty of vitamins A and, of course, C. They're also a good source of fiber and provide calcium, potassium, magnesium, and other minerals. Research is also finding phyto-chemicals and other compounds that protect against cancer, arthritis, obesity, and heart disease in citrus fruits.
Pesticides are widely used on citrus crops, so you should wash conventionally-grown fruits before peeling to keep the gunk off your hands. Beyond that, it's not a big concern if you're only eating the insides, but stick to organic fruits if you're planning to use the peel: candied peel, tangerine peel tea, zest....
Read more:
label-style nutrition information for tangerines
a comparison of different varieties of mandarins
mandarins and other citrus fruits at Nutrition and You
oranges and tangerines compared at LiveStrong.com
The Fruit Pages
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season: winter
Tangerines are the US term for what Europe calls mandarin oranges (Citrus reticulata, of the Rutaceae family). Mandarins were once imported to the US via North Africa and picked up the name from the city of Tangiers, the residents of which are also called Tangerines. However, when a modern store labels something as a "tangerine," it is probably a Fairchild or Darby mandarin orange, having seeds and a slightly tougher peel. "Satsuma" is the Japanese word for mandarins, now associated with a seedless variety having a leathery skin. These are most often canned, since they're tender and don't ship well. Clementines, often marketed as "Cuties" or "Sweeties," are sweet, nearly seedless, and the easiest to peel. Some sources say clementines are a cross between mandarins and regular oranges, while others just list them as a cultivar of mandarins.
Remember those arils the pomegranate discussion mentioned a couple of weeks ago? Well, tangerine sections are also arils. Tangerine seeds are safe to eat, but unpleasantly bitter.
Like oranges, tangerines are low in calories and of course have no fat or cholesterol. They have even more flavonoid anti-oxidants than oranges and provide plenty of vitamins A and, of course, C. They're also a good source of fiber and provide calcium, potassium, magnesium, and other minerals. Research is also finding phyto-chemicals and other compounds that protect against cancer, arthritis, obesity, and heart disease in citrus fruits.
Pesticides are widely used on citrus crops, so you should wash conventionally-grown fruits before peeling to keep the gunk off your hands. Beyond that, it's not a big concern if you're only eating the insides, but stick to organic fruits if you're planning to use the peel: candied peel, tangerine peel tea, zest....
Read more:
label-style nutrition information for tangerines
a comparison of different varieties of mandarins
mandarins and other citrus fruits at Nutrition and You
oranges and tangerines compared at LiveStrong.com
The Fruit Pages
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
16 December, 2015
Fesenjan (Pomegranate Chicken)
Serves: 3-4
1 large yellow onion, diced
3-4 Tbsp olive oil
1/4 cup pomegranate molasses*
1 1/2 cups walnut halves, toasted and chopped to a fine meal in a food processor or blender
2 boneless skinless chicken breasts, cut into 1 1/2-inch cubes (substitute garbanzos and/or extra walnuts for a vegetarian version)
2 cups chicken broth (or vegetable broth for a vegetarian version)
2 Tbsp honey or agave syrup
1/2 teaspoon turmeric
pinch each cinnamon, nutmeg and black pepper
For serving:
Serve over rice or, for a low-carb version, cauliflower. Garnish with fresh pomegranate arils and parsley if desired.
Cook onions in 1 Tbsp olive oil over high heat until soft, stirring occasionally. In a separate pan, cook the chicken in a little olive oil over medium heat (do this in two batches unless using a very large pan). Once browned, add to the onions. Add chicken stock and bring to a boil. Reduce heat and add pomegranate molasses, honey, turmeric, cinnamon, nutmeg, pepper and walnuts. Simmer for 15-25 minutes, until desired thickness is reached. Taste and adjust seasonings as needed.
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*I'm told pomegranate molasses can sometimes be found at the Olympia Food Co-op; a middle eastern market is the best bet, though. If you have a source of real pomegrante juice that isn't mostly sugar water, you can always try making your own.
(another recipe at food.com)
(another recipe at Food Network)
Adapted from: The Minimalist Baker
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 large yellow onion, diced
3-4 Tbsp olive oil
1/4 cup pomegranate molasses*
1 1/2 cups walnut halves, toasted and chopped to a fine meal in a food processor or blender
2 boneless skinless chicken breasts, cut into 1 1/2-inch cubes (substitute garbanzos and/or extra walnuts for a vegetarian version)
2 cups chicken broth (or vegetable broth for a vegetarian version)
2 Tbsp honey or agave syrup
1/2 teaspoon turmeric
pinch each cinnamon, nutmeg and black pepper
For serving:
Serve over rice or, for a low-carb version, cauliflower. Garnish with fresh pomegranate arils and parsley if desired.
Cook onions in 1 Tbsp olive oil over high heat until soft, stirring occasionally. In a separate pan, cook the chicken in a little olive oil over medium heat (do this in two batches unless using a very large pan). Once browned, add to the onions. Add chicken stock and bring to a boil. Reduce heat and add pomegranate molasses, honey, turmeric, cinnamon, nutmeg, pepper and walnuts. Simmer for 15-25 minutes, until desired thickness is reached. Taste and adjust seasonings as needed.
---------
*I'm told pomegranate molasses can sometimes be found at the Olympia Food Co-op; a middle eastern market is the best bet, though. If you have a source of real pomegrante juice that isn't mostly sugar water, you can always try making your own.
(another recipe at food.com)
(another recipe at Food Network)
Adapted from: The Minimalist Baker
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
09 December, 2015
Pomegranates
native to: the Middle East or northern India
in season: winter
Pomegranates are technically berries even though the skin and pith are inedible. The seeds and their little pulp sacks, called arils, are the edible part and the source of pomegranate juice. They contain two unique nutrients, both named for the pomegranate, Punica granatum. Punicalagins are powerful antioxidants contained in pomegranate juice and peel and are good for the heart and blood vessels. Punicic acid, also known as pomegranate seed oil, is a fatty acid found in the arils. Pomegranate juice is used against chronic inflammation and may protect against prostate and breast cancer, high blood pressure, arthritis, heart disease, cholesterol problems, atherosclerosis, bacterial and fungal infections, gum disease, poor memory, and even erectile dysfunction. Pomegranates are rich in nitrates that help athletic performance by enhancing blood flow. They also contain phytochemicals that can improve depression and help build bone mass. They contain lots of vitamin C and also pantothenic acid (B5), which can reduce muscle cramps and the insulin resistance of diabetes.
"Pomegranate" means "seeded apple" and they have been used to symbolize health, abundance, and fertility. The internet suggests seeding them underwater to reduce the splatter of the juice, but there's something very traditional and comfortable about picking the arils one by one from a slice as you eat them and watch a Christmas movie or play Yatsee. The seeds within are edible but not everyone likes them. It should also be noted that the tannins and acids in pomegranates can upset dogs' stomachs, so this is a good snack to keep to yourself.
Read more:
label-style nutrition information for raw pomegranates
Dr. Fuhrman
mercola.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season: winter
Pomegranates are technically berries even though the skin and pith are inedible. The seeds and their little pulp sacks, called arils, are the edible part and the source of pomegranate juice. They contain two unique nutrients, both named for the pomegranate, Punica granatum. Punicalagins are powerful antioxidants contained in pomegranate juice and peel and are good for the heart and blood vessels. Punicic acid, also known as pomegranate seed oil, is a fatty acid found in the arils. Pomegranate juice is used against chronic inflammation and may protect against prostate and breast cancer, high blood pressure, arthritis, heart disease, cholesterol problems, atherosclerosis, bacterial and fungal infections, gum disease, poor memory, and even erectile dysfunction. Pomegranates are rich in nitrates that help athletic performance by enhancing blood flow. They also contain phytochemicals that can improve depression and help build bone mass. They contain lots of vitamin C and also pantothenic acid (B5), which can reduce muscle cramps and the insulin resistance of diabetes.
"Pomegranate" means "seeded apple" and they have been used to symbolize health, abundance, and fertility. The internet suggests seeding them underwater to reduce the splatter of the juice, but there's something very traditional and comfortable about picking the arils one by one from a slice as you eat them and watch a Christmas movie or play Yatsee. The seeds within are edible but not everyone likes them. It should also be noted that the tannins and acids in pomegranates can upset dogs' stomachs, so this is a good snack to keep to yourself.
Read more:
label-style nutrition information for raw pomegranates
Dr. Fuhrman
mercola.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
02 December, 2015
Sweet potato slow-cooker casserole
2 lb. sweet potatoes, cooked and mashed*; or 2 cans (16 oz. each) canned sweet potatoes/yams, drained and mashed
1/2 cup milk
1/4 cup dry sherry
6 Tbsp. butter
1 tsp. freshly grated lemon peel
1/4 tsp. freshly grated nutmeg
dash cayenne pepper
4 eggs
Beat sweet potatoes, milk, sherry, and butter until smooth. Add lemon peel, nutmeg, cayenne, and eggs; beat well. Pour into greased slow-cooker; cover and cook on high 1 hour, then on low 3-4 hours.
Makes about 2 qts.
Adapted from Rival Crock-Pot cooking. Golden Press, c1975. ISBN: 030749263X
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*If using leftover mashed sweet potatoes, estimate the amounts of butter and milk or orange juice already used and subtract from amounts of butter and milk to be added.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/2 cup milk
1/4 cup dry sherry
6 Tbsp. butter
1 tsp. freshly grated lemon peel
1/4 tsp. freshly grated nutmeg
dash cayenne pepper
4 eggs
Beat sweet potatoes, milk, sherry, and butter until smooth. Add lemon peel, nutmeg, cayenne, and eggs; beat well. Pour into greased slow-cooker; cover and cook on high 1 hour, then on low 3-4 hours.
Makes about 2 qts.
Adapted from Rival Crock-Pot cooking. Golden Press, c1975. ISBN: 030749263X
---------
*If using leftover mashed sweet potatoes, estimate the amounts of butter and milk or orange juice already used and subtract from amounts of butter and milk to be added.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
26 November, 2015
Ode to the candied yam
When I was young, candied yams* were a Thanksgiving tradition. After the oldest generation was gone, my father was the only one who would eat the stuff, but it had to be on the table, glistening rust-brown with fungus-white marshmallows. It was reduced to a single yam then, in a 6-inch-square dish which would return to the fridge after dinner with a single corner missing. Jokes about the candied yam -- without an "s" at the end -- became as traditional as the dish itself. By the time I discovered that yams and sweet potatoes in other forms were actually edible, my father was a decade gone and I was in my forties. Funny how childhood impressions endure.
Ode to the candied yam
Oh singular yam, much reviled,
Vegetable more jest than food,
What ill-lived former life has brought you
To this ignominious doom?
Torn from sun-warmed, sleepy soil
To drown in sugar syruped gloom,
Sacrificed to one man's craving,
Set among marshmallow blooms.
When at last the baking's over,
Cut by glutinous silver spoon,
One corner only will be eaten
As noses turn up through the room.
Mashed or fried you're much admired,
Oh, most ancient, noble root,
But you know, because we tell you,
Sugar spoils a savory fruit.
-------------
*Or rather, as I discovered recently, candied orange-fleshed sweet potatoes.
Ode to the candied yam
Oh singular yam, much reviled,
Vegetable more jest than food,
What ill-lived former life has brought you
To this ignominious doom?
Torn from sun-warmed, sleepy soil
To drown in sugar syruped gloom,
Sacrificed to one man's craving,
Set among marshmallow blooms.
When at last the baking's over,
Cut by glutinous silver spoon,
One corner only will be eaten
As noses turn up through the room.
Mashed or fried you're much admired,
Oh, most ancient, noble root,
But you know, because we tell you,
Sugar spoils a savory fruit.
-------------
*Or rather, as I discovered recently, candied orange-fleshed sweet potatoes.
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