3/4 cup milk
3 oz. cream cheese, chopped
1/2 tsp. garlic powder
1/2 tsp. dried oregano
1/4 tsp. ground black pepper
7 oz. penne pasta, cooked and drained, warm
1 1/4 cup frozen fire-roasted corn, thawed, or substitute regular frozen corn
3-4 loose cups torn fresh arugula
garnish:
red pepper flakes to taste
shredded Parmesan cheese to taste
Combine milk, cream cheese, garlic powder, oregano and pepper, until cream cheese is thoroughly mixed in. Add pasta and corn; heat through. Add arugula and stir until wilted. Serve with crushed red pepper and freshly shredded cheese.
Adapted from Megan Ware, RD
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 May, 2016
27 April, 2016
Asparagus
native to: coastal regions of the eastern Mediterranean and Asia Minor; first cultivated in ancient Greece
in season here: April-June
Foodies will tell you to avoid asparagus thinner than your pinkie, which they describe as "grassy," because it has less flavor and is so easy to overcook. Contrary to reputation, very thin asparagus is not more tender than finger-sized stalks, as long as you break the bottoms off the stalks where they snap naturally rather than cutting them. Some argue that thick asparagus is more wasteful, to which I reply (perhaps a bit snootily) that the tough ends can be peeled, used for soup, or maybe added to smoothies, and if you're that concerned about cost perhaps you should have some nice cabbage instead. The thickness of the shoots reflects the vitality of the root; thin shoots come from roots that either are too young and should be left another year before starting to harvest or have already been harvested enough and should be left to develop their wonderful lacy fronds and regain their strength. While straight stalks are generally preferred, there's nothing wrong with a bit of curl in the tips if you're serving your asparagus cut rather than in whole spears. The curve is caused by windy conditions before harvest and makes no difference in the taste.
Asparagus is best eaten fresh, although it can be OK frozen if reheated carefully. Canned asparagus is generally not suitable for human consumption (yes, I'm being snooty again. I consider asparagus to be something of a luxury item that should be done right or not at all). Asparagus will continue to grow after picking; most vegetables do, but asparagus is particularly vigorous. Most sources recommend some variation of storing asparagus with the cut ends wrapped in a damp paper towel, but I've had better success storing them in about an inch of water, either carefully propped up in a good plastic bag or placed in a deep, flat-bottomed container with a plastic bag tucked over them.
Asparagus is a member of the lily family; there are some 300 varieties, but only about 20 are edible. Under ideal conditions, it can grow 10 inches in 24 hours. The roots should be three years old before their first harvest, but then will produce for about 15 years before needing to be replaced. White asparagus, also called blanched asparagus, is grown in trenches, with the dirt gradually filled in to keep the shoots covered so they don't develop chlorophyll; it is more expensive because of the extra labor involved. There is also purple asparagus, which is smaller and has a sweeter, "fruitier" flavor. The purple color comes from phytonutrients called anthocyanins.
Asparagus contains saponins, which have anti-inflammatory and anti-cancer properties and have been linked to improvements in blood pressure, blood sugar regulation, and blood fat levels. It also contains inulin, a prebiotic that supports good bacteria and therefore improves digestion. It's full of antioxidants, including vitamins C and E, beta-carotene, zinc, manganese, selenium, and glutathione. Other nutrients in asparagus include vitamins B1, B2, B6, and K, folic acid, niacin, choline, copper, pantothenic acid, and most of the other "usual suspects." It is a diuretic, making it a good choice for people with edema or high blood pressure, and a useful addition to a purifying or detox regimen.
Wild asparagus has long been used medicinally in Asia, particularly in India. Asparagus was first cultivated in ancient Greece, where it was used to cure toothache and prevent bee stings. It is also traditionally considered an aphrodisiac, probably because of its shape. In colonial times (and perhaps earlier) asparagus was sometimes called "sparrow grass," leading to the traditional nickname "grass" that is still used in some circles today.
Perhaps the most curious aspect of asparagus is the odor it causes in some people's urine. There appears to be some genetic basis in both the metabolism of asparagus in a way that produces the odor and the ability to smell it when present (and the two traits seem to appear independantly of each other). There is little agreement as to what substance(s) in the asparagus cause the odor, and in fact the studies have produced very different results. The odor has not been linked to any health issue, however; the only health concern with asparagus is the presence of purines, which can break down into uric acid and cause trouble for people with gout or a tendency to kidney stones.
Read more:
label-style nutrition information for raw asparagus
label-style nutrition information for cooked asparagus
Nutrition and You
MNT Knowledge Center
USDA asparagus links
*After I wrote this, I got to wondering about it and decided to test it for myself. My informal experiment showed almost exactly the same 50% loss from snapping a pound each of thin and thick stalks -- in fact, the thick stalks actually lost a statistically insignificant fraction of an ounce less. So choose the thickness you prefer and among us we'll eat it all!
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: April-June
Foodies will tell you to avoid asparagus thinner than your pinkie, which they describe as "grassy," because it has less flavor and is so easy to overcook. Contrary to reputation, very thin asparagus is not more tender than finger-sized stalks, as long as you break the bottoms off the stalks where they snap naturally rather than cutting them. Some argue that thick asparagus is more wasteful, to which I reply (perhaps a bit snootily) that the tough ends can be peeled, used for soup, or maybe added to smoothies, and if you're that concerned about cost perhaps you should have some nice cabbage instead. The thickness of the shoots reflects the vitality of the root; thin shoots come from roots that either are too young and should be left another year before starting to harvest or have already been harvested enough and should be left to develop their wonderful lacy fronds and regain their strength. While straight stalks are generally preferred, there's nothing wrong with a bit of curl in the tips if you're serving your asparagus cut rather than in whole spears. The curve is caused by windy conditions before harvest and makes no difference in the taste.
Asparagus is best eaten fresh, although it can be OK frozen if reheated carefully. Canned asparagus is generally not suitable for human consumption (yes, I'm being snooty again. I consider asparagus to be something of a luxury item that should be done right or not at all). Asparagus will continue to grow after picking; most vegetables do, but asparagus is particularly vigorous. Most sources recommend some variation of storing asparagus with the cut ends wrapped in a damp paper towel, but I've had better success storing them in about an inch of water, either carefully propped up in a good plastic bag or placed in a deep, flat-bottomed container with a plastic bag tucked over them.
Asparagus is a member of the lily family; there are some 300 varieties, but only about 20 are edible. Under ideal conditions, it can grow 10 inches in 24 hours. The roots should be three years old before their first harvest, but then will produce for about 15 years before needing to be replaced. White asparagus, also called blanched asparagus, is grown in trenches, with the dirt gradually filled in to keep the shoots covered so they don't develop chlorophyll; it is more expensive because of the extra labor involved. There is also purple asparagus, which is smaller and has a sweeter, "fruitier" flavor. The purple color comes from phytonutrients called anthocyanins.
Asparagus contains saponins, which have anti-inflammatory and anti-cancer properties and have been linked to improvements in blood pressure, blood sugar regulation, and blood fat levels. It also contains inulin, a prebiotic that supports good bacteria and therefore improves digestion. It's full of antioxidants, including vitamins C and E, beta-carotene, zinc, manganese, selenium, and glutathione. Other nutrients in asparagus include vitamins B1, B2, B6, and K, folic acid, niacin, choline, copper, pantothenic acid, and most of the other "usual suspects." It is a diuretic, making it a good choice for people with edema or high blood pressure, and a useful addition to a purifying or detox regimen.
Wild asparagus has long been used medicinally in Asia, particularly in India. Asparagus was first cultivated in ancient Greece, where it was used to cure toothache and prevent bee stings. It is also traditionally considered an aphrodisiac, probably because of its shape. In colonial times (and perhaps earlier) asparagus was sometimes called "sparrow grass," leading to the traditional nickname "grass" that is still used in some circles today.
Perhaps the most curious aspect of asparagus is the odor it causes in some people's urine. There appears to be some genetic basis in both the metabolism of asparagus in a way that produces the odor and the ability to smell it when present (and the two traits seem to appear independantly of each other). There is little agreement as to what substance(s) in the asparagus cause the odor, and in fact the studies have produced very different results. The odor has not been linked to any health issue, however; the only health concern with asparagus is the presence of purines, which can break down into uric acid and cause trouble for people with gout or a tendency to kidney stones.
Read more:
label-style nutrition information for raw asparagus
label-style nutrition information for cooked asparagus
Nutrition and You
MNT Knowledge Center
USDA asparagus links
*After I wrote this, I got to wondering about it and decided to test it for myself. My informal experiment showed almost exactly the same 50% loss from snapping a pound each of thin and thick stalks -- in fact, the thick stalks actually lost a statistically insignificant fraction of an ounce less. So choose the thickness you prefer and among us we'll eat it all!
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 April, 2016
Spring stir-fry (second version)
a drizzle of sesame oil (about 2 tsp., depending on pan size)
up to a pound of pork sliced for stir-fry
thinly chopped onions to taste, optional
1-2 Tbsp. ginger-flavored soy sauce (or regular soy sauce and ginger to taste)
1-2 Tbsp. oyster sauce
1 bundle asparagus, ends snapped off (about a pound before snapping), broken into 1 to 1-1/2 inch pieces
1 winter pear (such as Bosc), cored and sliced into about 1/4-inch thick pieces; peeling is optional
1 tsp. rice wine vinegar, or to taste, optional
Add enough sesame oil to a medium frying pan or wok to coat the bottom. Add pork, onions, and soy sauce, and cook until the pork is only slightly pink, stirring frequently. Add oyster sauce and stir in, then add asparagus. When asparagus has started to cook (or at once if it's fairly thin), add pear drizzling with vinegar before stirring in. Cook until all ingredients are done, being careful not to overcook the asparagus (asparagus should be "al dente" and not yet limp or slimy); the pear can be a little undercooked if necessary. If the asparagus is fairly thick, make sure there is enough liquid in the pan to create some steam, cover, and let cook about 3 minutes. Makes 2-3 servings over rice or noodles, or a hungry person can eat the whole thing unaccompanied if not required to move afterward.
By 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.
up to a pound of pork sliced for stir-fry
thinly chopped onions to taste, optional
1-2 Tbsp. ginger-flavored soy sauce (or regular soy sauce and ginger to taste)
1-2 Tbsp. oyster sauce
1 bundle asparagus, ends snapped off (about a pound before snapping), broken into 1 to 1-1/2 inch pieces
1 winter pear (such as Bosc), cored and sliced into about 1/4-inch thick pieces; peeling is optional
1 tsp. rice wine vinegar, or to taste, optional
Add enough sesame oil to a medium frying pan or wok to coat the bottom. Add pork, onions, and soy sauce, and cook until the pork is only slightly pink, stirring frequently. Add oyster sauce and stir in, then add asparagus. When asparagus has started to cook (or at once if it's fairly thin), add pear drizzling with vinegar before stirring in. Cook until all ingredients are done, being careful not to overcook the asparagus (asparagus should be "al dente" and not yet limp or slimy); the pear can be a little undercooked if necessary. If the asparagus is fairly thick, make sure there is enough liquid in the pan to create some steam, cover, and let cook about 3 minutes. Makes 2-3 servings over rice or noodles, or a hungry person can eat the whole thing unaccompanied if not required to move afterward.
By 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.
06 April, 2016
Hazelnuts
native to: the most commonly found commercial variety is native to southern Europe and Turkey, although there is a wild hazelnut that is native to the Pacific Northwest
in season here: fall
Hazelnuts, filberts, and cobnuts are members of the birch or Betulaceae family. Cobnuts are a rounder species, while filberts are more elongated. The name "filbert" may come from the nuts' tendency to mature around the feast day of St. Philbert, the 22nd of August; or it may be a corruption of the term "full beard," referring to the nut's husk. Some use the names hazelnut and filbert interchangeably while others consider them different, if very similar, nuts. Hazelnuts are a significant commercial crop in Washington and Oregon (it's Oregon's official State Nut), probably first introduced into Oregon by early French settlers. A century ago, railroad companies advertised the possibility of hazelnut orchards in the Northwest as part of their efforts to get people to move to this area (and have themselves and their supplies shipped in by railroad, of course). The wild hazelnut that is native to the Pacific Northwest is not very suitable for commercial production, being protected by a closer involucre or husk (this wrapping of leaves is particularly prickly in the case of our native nuts), but if you're willing to put in the effort to harvest them, they're perfectly edible. Most of the hazelnuts in stores are of the "Barcelona" variety and are often a year or more old, but if you can find an orchard from which to buy directly you'll get fresher nuts and may find other varieties (Holmquist Orchards offer a variety called DuChilly that makes a good snack). The skin of hazelnuts is somewhat bitter, but can be removed after roasting by rubbing a layer of nuts in a towel (the motion would look similar to rolling out dough).
The wood of the hazel tree is sometimes used in bows, and the straight shoots make good arrow shafts; hazel wood is also a traditional choice for divining rods. The trees are a traditional choice for hedges, especially in England, and can attract butterflies. The hazelnut tree blooms in the middle of the winter and is pollinated by the wind; the nuts begin to form in June.
A Chinese manuscript from 2838 B.C.E. lists hazelnuts among the five sacred nourishments divinely bestowed on humans. In about 200 C.E., the Greek physician Dioscorides wrote of filberts that "It cures chronic coughing if pounded filbert is eaten with honey. Cooked filbert mixed with black pepper cures the cold. If the ointment produced by mashing burnt filbert shells in suet is smeared on the head where hair does not grow due to normal baldness or to some disease, hair will come again."
Like other nuts, hazelnuts are good for the heart. They have high levels of folates, which may help prevent depression, and the highest proanthocyanidin content of any tree nut, making them useful in reducing the risk of blood clots, urinary tract infections, and certain kinds of birth defects. They're high in fiber and a particularly good source of copper and manganese. They're a bit high in fat, but it's almost all good fat such as mono-unsaturated fatty acids. Hazelnuts are also a good source of vitamins A and E, as well as arginine, an amino acid that helps relax blood vessels and lower blood pressure. Hazelnut oil is good for the skin, and a popular carrier oil for traditional medicines.
People who are allergic to peanuts, mugwort pollen, Brazil nuts, birch pollen, and macadamia nuts might also be allergic to hazelnuts.
Read more:
label-style nutrition information for raw hazelnuts
table comparing nuts
oregonhazelnuts.org
Seed Guides
oregonhazelnuts.org
Dorris Ranch Living History Farm
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
Hazelnuts, filberts, and cobnuts are members of the birch or Betulaceae family. Cobnuts are a rounder species, while filberts are more elongated. The name "filbert" may come from the nuts' tendency to mature around the feast day of St. Philbert, the 22nd of August; or it may be a corruption of the term "full beard," referring to the nut's husk. Some use the names hazelnut and filbert interchangeably while others consider them different, if very similar, nuts. Hazelnuts are a significant commercial crop in Washington and Oregon (it's Oregon's official State Nut), probably first introduced into Oregon by early French settlers. A century ago, railroad companies advertised the possibility of hazelnut orchards in the Northwest as part of their efforts to get people to move to this area (and have themselves and their supplies shipped in by railroad, of course). The wild hazelnut that is native to the Pacific Northwest is not very suitable for commercial production, being protected by a closer involucre or husk (this wrapping of leaves is particularly prickly in the case of our native nuts), but if you're willing to put in the effort to harvest them, they're perfectly edible. Most of the hazelnuts in stores are of the "Barcelona" variety and are often a year or more old, but if you can find an orchard from which to buy directly you'll get fresher nuts and may find other varieties (Holmquist Orchards offer a variety called DuChilly that makes a good snack). The skin of hazelnuts is somewhat bitter, but can be removed after roasting by rubbing a layer of nuts in a towel (the motion would look similar to rolling out dough).
The wood of the hazel tree is sometimes used in bows, and the straight shoots make good arrow shafts; hazel wood is also a traditional choice for divining rods. The trees are a traditional choice for hedges, especially in England, and can attract butterflies. The hazelnut tree blooms in the middle of the winter and is pollinated by the wind; the nuts begin to form in June.
A Chinese manuscript from 2838 B.C.E. lists hazelnuts among the five sacred nourishments divinely bestowed on humans. In about 200 C.E., the Greek physician Dioscorides wrote of filberts that "It cures chronic coughing if pounded filbert is eaten with honey. Cooked filbert mixed with black pepper cures the cold. If the ointment produced by mashing burnt filbert shells in suet is smeared on the head where hair does not grow due to normal baldness or to some disease, hair will come again."
Like other nuts, hazelnuts are good for the heart. They have high levels of folates, which may help prevent depression, and the highest proanthocyanidin content of any tree nut, making them useful in reducing the risk of blood clots, urinary tract infections, and certain kinds of birth defects. They're high in fiber and a particularly good source of copper and manganese. They're a bit high in fat, but it's almost all good fat such as mono-unsaturated fatty acids. Hazelnuts are also a good source of vitamins A and E, as well as arginine, an amino acid that helps relax blood vessels and lower blood pressure. Hazelnut oil is good for the skin, and a popular carrier oil for traditional medicines.
People who are allergic to peanuts, mugwort pollen, Brazil nuts, birch pollen, and macadamia nuts might also be allergic to hazelnuts.
Read more:
label-style nutrition information for raw hazelnuts
table comparing nuts
oregonhazelnuts.org
Seed Guides
oregonhazelnuts.org
Dorris Ranch Living History Farm
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 March, 2016
Caramelized butternut squash wedges with sage hazelnut pesto
Butternut squash:
2 butternut squashes (about 3.5 lbs), peeled, quartered, seeds removed
2 Tbsp. olive oil
1 tsp. sugar
1 tsp. salt
1/4-1/2 teaspoon cayenne pepper, to taste
Cut each squash quarter into 1 inch wedges and place in a bowl. Toss with olive oil, sugar, salt, and cayenne. Arrange in a single layer on baking sheet lined with baking parchment. Roast at 500F for 10 to 15 minutes, until caramelized, rearranging as needed for even roasting. Remove from oven and flip squash pieces. Bake another 10 to 15 minutes until caramelized on the other side and cooked through, again rearranging as needed. Remove to a large bowl and toss with pesto.
Sage hazelnut pesto:
1/4 cup fresh sage, chopped
4-5 Tbsp. olive oil
1 clove garlic, crushed
1/3 cup hazelnuts, toasted
6 Tbsp. ricotta salata, crumbled or chopped to a medium-fine crumble
salt to taste
Warm 3 Tbsp. olive oil, sage, and garlic over very low heat until the oil begins to bubble. Pour into a small bowl, reserving the garlic clove. Place the toasted hazelnuts and reserved garlic in food processor, blender (using a small container if available), or mortar and process/grind into a coarse meal; add to the bowl. Add the cheese and 1-2 Tbsp. more olive oil and stir until combined; add salt to taste.
(Note: Since I can't eat squash, I'm thinking this could be made with chunks of sweet potato by modifying the roasting time. dh.)
Adapted from food52.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 butternut squashes (about 3.5 lbs), peeled, quartered, seeds removed
2 Tbsp. olive oil
1 tsp. sugar
1 tsp. salt
1/4-1/2 teaspoon cayenne pepper, to taste
Cut each squash quarter into 1 inch wedges and place in a bowl. Toss with olive oil, sugar, salt, and cayenne. Arrange in a single layer on baking sheet lined with baking parchment. Roast at 500F for 10 to 15 minutes, until caramelized, rearranging as needed for even roasting. Remove from oven and flip squash pieces. Bake another 10 to 15 minutes until caramelized on the other side and cooked through, again rearranging as needed. Remove to a large bowl and toss with pesto.
Sage hazelnut pesto:
1/4 cup fresh sage, chopped
4-5 Tbsp. olive oil
1 clove garlic, crushed
1/3 cup hazelnuts, toasted
6 Tbsp. ricotta salata, crumbled or chopped to a medium-fine crumble
salt to taste
Warm 3 Tbsp. olive oil, sage, and garlic over very low heat until the oil begins to bubble. Pour into a small bowl, reserving the garlic clove. Place the toasted hazelnuts and reserved garlic in food processor, blender (using a small container if available), or mortar and process/grind into a coarse meal; add to the bowl. Add the cheese and 1-2 Tbsp. more olive oil and stir until combined; add salt to taste.
(Note: Since I can't eat squash, I'm thinking this could be made with chunks of sweet potato by modifying the roasting time. dh.)
Adapted from food52.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
09 March, 2016
Quinoa
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.
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.
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.
-------------
*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.
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