Vegan Grandma

2007-04-16T14:45:00.000-04:00

Broccoli With Sun-Dried Tomatoes and Olives And Some Interesting
Things About Broccoli

I haven't been faithful in posting lately because, although I have been retired for about 5 years, I'm very busy working at a temporary job until June so I can earn money to go to Switzerland this summer. I have always wanted to go to Switzerland, and now my son and my daughter are living there until December. I'm really excited about visiting them, seeing the Alps, and taking a train to Paris, as well.

Broccoli is one of my favorite vegetables, and on of the healthiest.

The following recipe was adapted from Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale, page 66.

Broccoli With Sun-Dried Tomatoes and Olives

1 large head of broccoli

1/4 cup vinaigrette dressing

2 tablespoons chopped, re-hydrated sun-dried tomatoes

2 tablespoons pitted, chopped Kalamata olives

Cut the florets from a large head of broccoli, and steam the florets (See below for instructions on steaming. Remember to not overcook). Toss with the sun-dried tomatoes and olives.

Some Interesting Things About Broccoli

When former United States President George H. W. Bush said that he did not like broccoli, a powerful broccoli agriculture lobby sent several tons of it to the White House. This broccoli was donated to the Capital Area Food Bank. Most people who say they do not like broccoli have eaten only over cooked broccoli. Properly cooked, broccoli ( see “Using Broccoli”, below) is delicious as well as being one of the healthiest foods you can eat. For optimal health, vegan M.D., Michael Greger ( www.veganmd.org ), recommends eating broccoli every day.

Broccoli contains a rich supply of vitamins and minerals. It is high in vitamin C, beta carotene, and soluble fiber. By weight, fresh, boiled and drained broccoli has 16 percent more vitamin C than an orange, and about as much calcium as milk. Broccoli is high in bioflavonoids and other antioxidants, and is one of the richest vegetables in iron and magnesium.

Broccoli is one of the major anti-cancer foods. It contains nitrogen compounds called indoles which studies indicate protect against certain forms of cancer. Over the past 20 years, numerous studies have indicated that people who eat lots of broccoli have fewer cancers of the colon, breast, cervix, lungs, prostate, esophagus, larynx, and bladder.

Broccoli is a cole crop, a member of the Cabbage family, and is related to cabbage, Brussels sprouts, and cauliflower.

Common varieties or broccoli are Calabrese (sprouting broccoli) and purple sprouting broccoli.

Broccoli is believed to be the first of the Cole crops to evolve from the wild species of kale or cabbage and was cultivated by the Romans. It has grown wild in the Mediterranean areas for hundreds of years. This vegetable was introduced in England in the early 16 th century known as “ Italian asparagus” or “sprout cauliflower”. Domestic broccoli is thought to date from the seventeenth or eighteenth century.

In the American colonies, Thomas Jefferson had wide circle of European correspondents, from whom he got packets of seeds for rare vegetables such as tomatoes. He noted the planting of broccoli at Monticello along with radishes, lettuce, and cauliflower on May 27, 1767.

Commercial cultivation of broccoli in the United States can be traced to the D'Arrigo brothers, Stephano and Andrea, immigrants from Messina, Italy, whose company planted broccoli in San Jose, California in 1922. A few crates were initially shipped to Boston, where there was a thriving Italian immigrant culture in the North End.

Varieties of Broccoli

Sprouting Broccoli- traditional broccoli, this is the most popular and most commonly found broccoli. It consists of dark green clusters of buds, known as florets, which grow on branching arms that connect to a thick leafy stalk. It is also referred to as Calabrese, after the Italian province of calabria, where it was first grown.

Purple Broccoli-Purple broccoli is very similar to sprouting broccoli except its florets have a purplish color to them and the heads of purple broccoli are typically smaller. Its taste is the same as sprouting broccoli.

Broccolini (also known as baby broccoli)-A cross between broccoli and Chinese kale. It has an appearance similar to asparagus, with smaller broccoli buds on top. Eaten raw, it is a tender, less fibrous stalk,and is crunchy and flavorful. This vegetable can be used in the same way as traditional broccoli, served in salads or as an appetizer with a dip. It is good in stir fried vegetable dishes, or sautéed in olive oil.

Broccoflower-This is a cross between broccoli and cauliflower. Its appearance is the same as a cauliflower except it is light green in color. It has a slightly sweeter taste than regular cauliflower when eaten raw and when cooked, its taste is similar to broccoli. It can be served or cooked in the same way you would regular cauliflower.

Chinese Broccoli- This has green clusters of flowering buds (florets), which grow on a thick leafy stalk. It is a variety of broccoli that is similar to regular broccoli, but milder in taste and grown on a longer stalk. The stalks and leaves are often cooked separately, cooking the stalks first, until tender and the leaves until wilted. It is good in salads, steam cooked as a side dish, as an ingredient in a vegetable stir-fry, or added to other cooked dishes. Chinese Broccoli is also known as Gai Lan, Gailan, Gai Laan, Gaii Lan, Gai Larn, Gai Lon, Gai Lum, Kai Lan, Kai Laarn, Kairan, Chinese kale, or white flowering broccoli.

Romanesco Broccoli -A cross between broccoli and cauliflower, this bright green vegetable grows in a head consisting of many small, spiral florets. Each floret forms a peak. It has a unique and delicate flavor. It is available in the fall, September to November.

Broccoli Sprouts-These are broccoli seeds that have germinated. Broccoli sprouts are good in salads and sandwiches. Broccoli sprouts can also be sautéed or stir-fried, but are very delicate and can only be heated for 20 to 30 seconds before wilting. Sprouts should be kept refrigerated for only a few days before they become wilted or too moist and slimy for use.

Buying Broccoli

Broccoli is available year round, but its flavor is best from late fall to early spring. Warm weather Broccoli is less tender, and lacks the flavor of Broccoli grown in cooler months.

Broccoli is usually sold in bunches weighing 1 ½ to 2 pounds. The crowns are also sold loose. 1 ½ pounds of broccoli will make 4 generous side dishes.

When selecting, look for thick heads of compact, tiny bud clusters (florets) that are evenly dark green (or with purplish tint) in color. Look for firm stalks and firm, tightly bunched heads. Yellow buds or open buds on the heads mean that the Broccoli is past its prime.
The broccoli should have a fresh aroma. A strong odor indicates that the broccoli is past its prime. Also, avoid heads that show signs of wilting of the florets or stalk or with soft slippery or slimy spots or brown spots on the florets or stems. Avoid broccoli with thick, woody stems.

If leaves are attached, they should have a good color, and not appear wilted.

Broccoli with darker tops and a purplish hue has the most beta carotene.

You can buy packaged broccoli slaw which can be used raw in salads, or in stir fries.

Storing Broccoli

Broccoli should be left unwashed when storing. Any water on the broccoli will encourage the growth of mold. Store in the refrigerator in a plastic bag, leaving the bag open or use a perforated plastic bag. This will avoid excess moisture, which causes mold to grow. Store up to 5 days.

Broccoli is very sensitive to ethylene, which is a gas given off by some fruits and vegetables. The gas speeds up the ripening process so broccoli should not be stored with ethylene producing fruits and vegetables, such as, apples, apricots, bananas, cantaloupe, kiwifruit, mango, peaches, pears, tomato, and white sapote.

Storing cooked broccoli-Once cooked, broccoli can be stored in the refrigerator for two to three days in a tightly covered container.

To freeze broccoli remove the leaves and peel the stalks. Cut into small length strips and blanch for 5 minutes. To blanch, drop it into a large pot of boiling salted water, and cook until the stems can be pierced with the tip of a sharp knife, but before the green color starts to fade. Remove the broccoli from the pot, and spread the broccoli out on a plate or tray in a single layer to cool (do not plunge into ice water as you would do when blanching other vegetables). Frozen broccoli will keep for 10 to 12 months at 0 degrees F. Frozen broccoli has half the calcium as fresh, and slightly smaller amounts of iron, thiamin, riboflavin, niacin, and vitamin C.

Using Broccoli

Broccoli can be eaten raw in salads or with dips, or it can be steamed and eaten as is, or served with various sauces.

The leafs, stalk and florets can be eaten raw or cooked. Cook leaves as you would chard or kale. Raw broccoli can be served with a dip or cut up and added to salads. When cooked, it can be eaten as a side dish, alone or topped with a sauce. It is also often added to other dishes, such as stir fries, pasta, quiches, or soups.

The broccoli florets have more beta carotene than the stalks.

Before using, broccoli should be washed in a good organic cleaner. Better yet, buy organic broccoli. More than 50 pesticides can be used on broccoli, and 70 percent of these pesticides cannot be detected after harvesting.

To get the grit out of the heads, dunk the heads in cold water and swish around for a few minutes. Rinse well.

Before starting to prepare the broccoli, rinse the head thoroughly in cold water and remove any wilted or damaged leaves. After the broccoli has been cut up as shown below, soak it in salt water or vinegar water to help force any insects out that are lodged within the florets.

If you are using only the florets, cut high on the stem so the head separates into individual florets.

If the stalk is going to be used, cut off the tough bottom end. Then trim the stalk off, leaving about 3 inches below the florets.

Peel the tough outer layer from the stalk using a vegetable peeler or a paring knife. Cut the stalk into quarters lengthwise. Holding the quartered strips together, cut the stalk crosswise to the desired size.

Finish trimming the broccoli by cutting each floret off the head, leaving a little stalk on each cluster. If the individual florets are fairly large, they can be sliced in half lengthwise to make smaller pieces.

Cooking Broccoli

Broccoli can be cooked using several methods. Some common methods are steaming, boiling, sauteing, and stir frying. Broccoli should be cooked until they are tender-crisp. The stalks take longer to cook so, when cooking broccoli pieces, the stalk pieces should be started a few minutes before the florets.

To prevent cooked broccoli from developing a sulfurous taste and odor, do not overcook. If steaming, only partially cover the broccoli, and if boiling, don’t cover at all. This lets the broccoli’s natural sulfur compounds escape. Place a piece of bread on top of broccoli when cooking to absorb some of the odor, or put a few chunks of bread into the water. Never cook broccoli in an aluminum pan, because this will make the odor worse.

To prevent cooked broccoli from cooking even more, drain immediately and rinse with cold water.

Steaming Broccoli

Add enough water to the pot so that it is below the bottom of the steamer basket when it is placed in the pot. Bring the water to a full boil using a high heat. Place stalk pieces in the steamer basket and place the basket in the pot over the boiling water, making sure no water is coming up through the holes in the steamer. Cover and cook for 4 to 5 minutes.

Add floret pieces, cover, and steam for an additional 5 minutes or until pieces are tender-crisp..
Remove steamer basket from pot and prepare broccoli for serving.

Boiling Broccoli

Broccoli should be boiled for only 30 seconds if you want to keeps the keep the green color. Always add vegetables to the boiling, salted water , never start in cold water, or color and nutrients will be lost. Do not cover the pan when boiling broccoli, so that the natural sulfur compounds can escape. You can place a piece of bread on top of broccoli when cooking to absorb some of the odor

If cooking both the florets and stalks, the larger pieces will require additional cooking time. To speed up this cooking time, slit the stalks lengthwise up to the florets.

Do not overcook broccoli. Overcooking will cause it to break apart, lose its color, diminish its taste, and will cause the lose of many nutrients.

To make the flavor of broccoli more exciting, add lemon juice, flavored vinegar, or seasonings, such as basil, dill, caraway seed, oregano, tarragon, and thyme. Do not add acids ,such as lemon juice or vinegar, to the cooking water until after the broccoli is cooked, because acids will turn the broccoli grayish-green.

For a delicious side dish, cover cooked broccoli with a vegan cheese sauce and brown under the broiler.

Peeling the fibrous outer layer of the broccoli's stalk makes it easier to digest.

One pound of broccoli equals 2 cups cut up. One 10 oz. frozen package equals 1 1/2 cups chopped.

To use the stems after you have cut off the florets, peel the stems and cut them into coins or batons to use in stir-fries or as a raw vegetable for dipping. Broccoli stems have a delicious, delicate flavor.

To revive limp, raw broccoli, trim ½ inch from the base of the stalk and set the head in a glass of cold water in the refrigerator over night.

To cook limp broccoli, steam-boil in a shallow pan of water adding a pinch of salt and a pinch of sugar per cup of cooking water.

When sauteing or stir-frying, it is a good idea to blanch (see below) the broccoli first so it is partially cooked ahead of time. This will allow the broccoli to be cooked the proper amount when sauteed or stir-fried with other ingredients that are faster cooking, and it will improve the color and flavor of the broccoli.

To brighten the color of broccoli, blanch or quick cook over high heat.

To blanch, drop a small amount of broccoli into a large pot of boiling salted water (adding a large amount of broccoli will cool the water too much) , and cook until the stems can be pierced with the tip of a sharp knife, but before the green color starts to fade. Remove the broccoli from the pot, and spread the broccoli out on a plate or tray in a single layer to cool (do not plunge into ice water as you would do when blanching other vegetables).

If adding broccoli to a cold salad, first blanch in boiling water for 2 minutes and then immediately rinse with cold water. Blanching for a short period of time will bring out the flavor of the broccoli and brightens its color.

If you overcook broccoli, chop it fine, toss it with rice and seasonings, or sprinkle over baked potatoes and sprinkle with vegan cheese.

Broccoli with vinaigrette- cut florets from a large head of broccoli. Blanch or steam broccoli florets, and toss with ½ cup vinaigrette. If serving cold, cool the blanched florets before tossing with vinaigrette.

Sources

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Vegetarian Cooking for Everyone, by Deborah Madison, published by Broadway Books, New York

The Wellness Encyclopedia of Food and Nutrition. How to Buy, Store, and Prepare Every Variety of Fresh Food, by Sheldon Margen, M.D., and the Editors of the University of California at Berkeley WELLNESS LETTER, published by Rebus, New York, 1992

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

World Vegetarian, by Madhur Jeffrey, published by Clarkson Potter Publishers, New York

Foods that Harm, Foods That Heal, an A to Z Guide to Safe and Healthy Eating, Published by the Readers Digest Association, Inc., 1997

The All New Good Housekeeping Cook Book, Edited by Susan Westmoreland, Food Director, Good housekeeping, published by Hearst Books, New York, 2001

The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers

www.organicfood.com

www.fantasticfoods.com

www.hormel.com

www.wikipedia.com

2007-03-15T10:28:00.000-04:00

Some Interesting Things About Apples

I love apples! They make delicious low-calorie snacks (about 80 calories in a medium apple), are a good source of fiber, and are versatile.

Some History and Legends

The apple, which is a member of the rose family, is thought to have originated in an area between the Caspian and the Black Sea. The apple is one of the oldest fruits eaten by humans. Archeologists have found evidence that humans have been eating apples since at least 6500 B.C. Apples were the favorite fruit of ancient Greeks and Romans.

The pilgrims planted the first United States apple trees in the Massachusetts Bay Colony.

Irish folklore claims that if an apple is peeled into one continuous ribbon and thrown behind a woman's shoulder, it will land in the shape of the future husband's initials.

In Ancient Greece, a man throwing an apple to a woman was a proposal of marriage. Catching it meant she accepted .

In the United States, Denmark and Sweden, a polished apple is a traditional gift for a teacher. This stemmed from the fact that teachers during the 16th to 18th centuries were poorly paid, so parents would compensate the teacher by providing food. As apples were a very common crop, teachers would often be given baskets of apples by students.

Some Apple Facts

Apples float because 25 percent of an apple's volume is air. This makes possible, apple-bobbing, which is popular at Halloween parties.

Apples give off more ethylene gas that most other fruits (except green tomatoes), and will cause many other fruits and vegetables to ripen faster.

Research indicates that the fragrance of apple-spice (such as mulled cider or baked apple) has a calming effect on people.

Apple seeds contain cyanide, but the poison is incased in the hard seed which is not broken down in the body. It is excreted intact. If a seed or two do split, the amount of poison is so small that it is not harmful. A large amount would need to be chewed to have any toxic effect

Apples should be washed well before eating because they may have pesticide residues. Peel the apples if they have been waxed (although the peel has most of the fiber and antioxidants). Buy organic apples when you can.

Apples are a good tooth-cleaner and good for stimulating the gums.
Apples are fat, sodium, and cholesterol free.

Nutrition

A medium apples is about 80 calories.

Apples are not the best source of vitamins, but they are a great source of fiber, both soluble and insoluble. One apple has five grams of fiber.

Apples do provide a little vitamin C (8 mg-13 % of the RDA), and a little beta carotene and boron.

Two-thirds of the fiber and lots of antioxidants are found in the peel.

It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. Most of an apple's fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavor.

Except for fiber and a small amount of iron, most of the nutrients are lost when apples are dried. Sulfur dioxide is often added to dried apples which can cause an allergic reaction in some people.

One medium 2-1/2 inch apple, fresh, raw, with skin contains:

81 calories , 21 grams carbohydrate , 4 grams dietary fibe, 10 mg calcium, 10 mg phosphorus, .25 mg iron, no sodium, 159 mg potassium, 8mg vitamin C, 13 IU vitamin A, 4 mcg folate.

The nutritional value of apples will vary slightly depending on the variety and size.
Source: USDA Nutrient Data Laboratory

Research suggests that apples may reduce the risk of colon cancer, prostate cancer and lung cancer.

Some research suggests that A group of chemicals in apples could protect the brain from the type of damage that triggers such neurodegenerative diseases as Alzheimer's and Parkinsonism.

Pesticide contamination can be a problem, but is mostly found on the outside of fruits and vegetables. Washing or peeling may reduce pesticide intake but peeling will also reduce the beneficial nutrients.

Apple consumption can help remove trapped food and clean between the teeth, but the malic acid contained within the fruit is also capable of eroding tooth enamel over time, and through excess consumption

Apple varieties

7500 varieties of apples are grown throughout the world. Apple varieties differ in size, texture, and taste. The color of the outside of an apple may be green, yellow, or various shades of red. Some apples are spotted. Apple colors also vary on the inside. The flesh may be yellow, white, or cream-colored. Apple flavors differ from sweet, to tart, to bitter. Textures also vary from soft and mushy, to firm and crunchy.

Different varieties are best for different purposes. Some apples, like the Empire, are sweet and are good eaten raw. Other apple varieties are better for cooking. The Rome Beauty, for example, is often used for baking and not eaten fresh because it has a firm, acidic flesh, and tough, smooth skin.

Many species of apple grown today are the result of breeding different species together. The Fugi, for example, Japan’s most popular apple, was produced by breeding the American Delicious with the Ralls Janet of Virginia.

The apple variety, Delicious, is the most widely grown in the United States.

The five most popular apples in the United States are Red Delicious, Golden Delicious, Gala, Fuji and Granny Smith.

Here are some characteristics of some popular varieties of apples.

Arkansas Black has a deep red, almost black skin. It is rock hard, sweet and tart .Arkansas Black is a long storage apple.

Baldwin apples are crisp and juicy. They are good for baking and eating raw.

Braeburn apples are crisp and aromatic. They have a moderately tart flavor. Braeburn color varies from greenish-gold with red sections to nearly solid red. They keep their shape well when they are baked. Braeburn’s blend of sweetness and tartness is just right for snacks and salads. They are also good in applesauce and for freezing.

Cortland apples have a deep purplish-red skin and are fragrant and tangy. The flesh is white. They have a thin skin. Cortland apples are great for salads because they resist browning due to their high vitamin C content. They are also good for eating raw, for baking (they keep their shape well when baked), and for applesauce.

Empire apples are the result of a cross between the McIntosh and the Red Delicious apple. They have a thick, deep red skin, and a sweet-tart taste. They are good for eating raw.

Fuji apples have a spicy, crisp sweetness and firm flesh making them excellent for eating raw. They are also good for baking or applesauce. They store well. Fuji flavor improves in storage. Fuji skin color varies from yellow-green with red highlights to very red. It was bred from a cross between Red Delicious and Ralls Janet varieties in Japan.

Gala apples are small, heart-shaped with yellow-orange skin and red striping. They are sweet, slightly spicy, and crisp, with a tender skin. Gala apples are just the right size for snacking and are great in salads. They hold their shape well when baked.

Golden Delicious apples are yellow-green with speckles. They should not be dark green. They are full and round and have firm, crisp white flesh that is sweet and juicy. This all-purpose apple is good for eating raw, cooking , baking, and for pies. They retain their shape and rich, mellow flavor when baked or cooked. The skin is so tender and thin that it doesn't require peeling for most recipes. Golden Delicious is very good in fresh salads and freezes well. These apples keep for three or four months in a very cool location, but spoil quickly at room temperature. They have a high vitamin C content, so they resist browning.

Granny Smith apples are light green (they shouldn’t be intensely green), and medium-sized. They are tart and crisp. They are good when baked, sauteed, made into apple butter, apple crisp, or pies.

Jonagold is a blend of Jonathan and Golden Delicious apples. They are yellow, and bell shaped, with a tart, sweet flavor and a very crisp flesh. Jonagold is good both for eating raw and for cooking in pies, cobblers, and applesauce

Jonathan apples are generally small to medium in size and dark to bright red. Their flesh is yellowish-white, occasionally with red veins and they are crisp, tender, juicy, aromatic and moderately tart. They become mealy very quickly. They keep their shape well when baked. Jonathan apples are an all-purpose apple for cooking, baking or eating raw.

McIntosh apples are red with spots of green, and are squat and round. They are mildly sweet, smooth, and soft. They bruise easily and become mealy easily. Keep them cold and eat them as soon as possible. They are best for eating raw. The skin is tough and hard to peel. They are not recommended for baking or for pies because they fall apart easily, but can be used for applesauce.

Mutsu apples, also called Crispin, are sweet, firm and crisp, with a fairly coarse texture They store well. Mutsu apples are good for sauce, pies and fresh eating.

Red Delicious apples are red and bell shaped with five distinct bumps on the blossom end of each fruit. This sweet, crisp, juicy, low-acid apple is good when eaten raw but is not a good choice for cooking. They get soft and mealy quickly, and should be kept very cold. They will store for up to 12 months if kept cold, but will spoil quickly at room temperature.

Rome apples are deep red, large, and round, with a mild sweet-tart flavor. They are firm, dense, smooth, and slightly juicy. They can get soft and mealy, so they should be kept very cold. They are good eaten raw, or for baking, pies, and apple crisp. The mild flavor gets richer when baked or sauteed.

Winesap apples are firm and have a deep purple-red color, and a flat top. They taste spicy and tart, with a slightly fermented, winey flavor. Winesap apples are good for cooking, for salads, and for eating raw. They are especially good for apple butter. They often used in making cider.

Buying Apples

Choose apples with a bright and sparkly color. Look for firm flesh and smooth skin free of blemishes and bruises. The scent should be fresh.

Choose a variety that will work well in the recipe. Some apples hold their shape well when baked, so they are good for baked apples and pies. Others fall apart easily when cooked, so they are good for making applesauce. Other apple varieties are good for eating raw. See Apples For Specific Use, below.

Storing Apples

Store unripe apples at room temperature until they are ready to eat. Keep ripe, ready to eat apples in the refrigerator ideally at 36 to 38 degrees to stop the ripening process. When refrigerated, apples will stay fresh for 2 to 4 weeks. They will keep longer in the refrigerator if they don’t touch each other.

Apples may also be stored in sawdust in a barrel, in a cool dry place. Make sure the apples don’t touch each other. Check them often. Remove any decayed apples. One rotten apple can indeed spoil the whole barrel!

Keep apples away from strong-smelling foods like onions. Apples absorb odors easily.

Apples ripen six to ten times faster at room temperature than if they were refrigerated

Using Apples

Apples can be canned, juiced, and optionally fermented to produce apple juice, cider, vinegar, and pectin. Distilled apple cider produces the applejack and Calvados. There is apple wine. They make a popular lunch box fruit as well.

Apples are great for desserts, such as apple pie, apple crumble, apple crisp and apple cake. They are often eaten baked or stewed, and they can also be dried and eaten or re-constituted (soaked in water, alcohol or some other liquid) for later use. Pureed apples are generally known as apple sauce. Apples are also made into apple butter and apple jelly.

In the UK, a toffee apple is a traditional confection made by coating an apple in hot toffee and allowing it to cool. In the US there are candy apples (coated in a hard shell of crystalized sugar syrup), and caramel apples, coated with cooled caramel.

Apples are eaten with honey at the Jewish New Year of Rosh Hashanah to symbolize a sweet new year.

Two pounds of apples make one 9-inch pie.

A bushel of apples weights about 42 pounds and will yield 20-24 quarts of applesauce.

It takes about 36 apples to create one gallon of apple cider.

Apples are delicious, easy to carry for snacking, low in calories, a natural mouth freshener, and they are still very inexpensive.

Apples for Specific Use

FOR EATING RAW

McIntosh
Cortland
Jonathan
Red Delicious
Golden Delicious
Stayman Winesap
Melrose
Franklin
Prima

FOR APPLESAUCE

Golden Delicious
Melrose
Yellow Transparent
McIntosh
Cortland
Jonathan
Grimes Golden
Stayman Winesap
Rome Beauty
Lodi

FOR PIES

Cortland
Jonathan
Grimes Golden
Melrose
Rome Beauty
Yellow Transparent
McIntosh
Golden Delicious
Stayman Winesap
Lodi

FOR BAKING

Jonathan
Golden Delicious
Stayman Winesap
Rome Beauty
McIntosh
Cortland
Grimes Golden
Melrose
Stayman Winesap

FOR FREEZING FOR SLICING

Jonathan
Golden Delicious
Stayman Winesap
Red Delicious
Grimes Golden
McIntosh

FOR FREEZING FOR SAUCE

Yellow Transparent
Wealthy
Cortland
McIntosh

FOR FREEZING FOR BAKING

Baldwin
Northern Spy

If you prefer a chunky applesauce, add the sugar before cooking the apples. For a smooth applesauce, add the sugar after the apples are cooked and mashed.

To prevent raw, cut apples from darkening, dip them in a fruit juice (lemon, orange, grapefruit, or pineapple) before adding other ingredients.

If the cut apples are to be baked (in a pie, maybe, or in an apple cobbles), there is no need to take precautions against browning, because the cooking will reverse the browning.

To peel an apple, use a vegetable peeler. A knife cuts off too much flesh. Remove the stem, hold the peeler at the stem end and begin turning the apple into the blade of the peeler. Angle the peeler at about 60 degrees so that each rotation spirals you towards the other end of the apple.

Apples are easier to peel if scalding water is poured on them just before peeling.

To core an apple while keeping the apple whole, use a corer. If you don’t have a corer, carefully push a small paring knife down through the top of the apple, a bit off-center from the core and cut around the core. (I have not mastered this. The apple breaks in half when I try it).

You can peel and core large amounts of apples quickly with a peeling-slicing device available in kitchen supply stores.

To core an apple for baked apples, use a melon baller, and don’t cut all the way through to the bottom.

To freeze apples, peel, core, and cut into wedges. Toss the wedges in lemon juice and then toss the apple wedges in sugar. Spread on a baking sheet and freeze until firm. Put the apple wedges into ziplock freezer bags and keep in the freezer for up to 6 months.

If apples become slightly overripe, chop them and soak them in apple cider or apple juice in the refrigerator for 30 minutes. You can also peel and cut slightly overripe apples and add them to muffin or pancake batter.

Bruised or brown parts of an apple are safe to eat.

Good flavorings for apples include cinnamon, nutmeg, ground cardamon (use only a little, cardomon is strong), ground ginger (can be combined with cardamon), ground allspice, pumpkin pie spice, or grated citrus zest (lemon, lime, or orange).

The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

The Wellness Encyclopedia of Food and Nutrition. How to Buy, Store, and Prepare Every Variety of Fresh Food, by Sheldon Margen, M.D., and the Editors of the University of California at Berkeley WELLNESS LETTER, published by Rebus, New York, 1992

Foods that Harm, Foods that Heal, an A to Z Guide to Safe and Healthy Eating, Published by the Readers Digest Association, Inc., 1997

The All New Good Housekeeping Cook Book, Edited by Susan Westmoreland, Food Director, Good housekeeping, published by Hearst Books, New York, 2001

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

www.geocities.com/perfectapple/variety

www.urbanext.uiuc.edu/apples

http:ohioline.osu.edu/hyg-fact/1000/1402

www.urbanext.uiuc.edu/thriftyliving/tl-apples

2007-02-21T17:07:00.001-05:00

Salads and Salad Greens

I really love salads, especially when I can use greens fresh from my garden. I'll have to wait a few months for that, but luckily greens are available in the markets all year.

The term "salad" usually refers to a cold or room temperature dish consisting of a variety of chopped or sliced ingredients, usually including at least one raw vegetable or fruit, most often lettuce. Often it is served with a dressing.

A salad may be served before or after the main dish as a separate course, as a main course in itself, or as a side dish. Some salads can also be used as fillings for sandwiches.

Salad is an ancient dish that derives its name from "salum", the Latin word for salt.

The garden lettuce, popular in salads, is thought to be a selected form of the bitter-leaved wild species (Lactuca serriola) found throughout Europe, Asia, and North Africa. The ancient Egyptians are believed to have been the first to cultivate it.

During the Middle Ages, salads included many ingredients that would be considered "gourmet" today, such as lovage, Burnet, and sorrel.

Some types of lettuce and other salad greens contain high amounts of beta carotene, folate, vitamin C, calcium, iron, and potassium, but the amounts vary from one variety to another. In general, those with the darkest green leaves or other deeply colored leaves have the most beta carotene, antioxidants and vitamin C. Romaine and Boston lettuce have three times as much vitamin C and much more beta carotene than iceberg lettuce. Greens as arugula, chicory, escarole, mache (corn salad), and watercress are all more nutritious that lettuce. The bitter-tasting greens are often the most nutritious.

Types of Salad Greens

Lettuce:

Lettuces are mild salad greens that are served fresh, either in salads or as garnishes. There are four main categories of lettuce: crisphead lettuce, with leaves that grow in a dense "head," Loose leaf lettuce, with loosely gathered leaves, butterhead lettuce, with tender leaves that form a soft head, and romaine lettuce, with closely packed leaves in an elongated head. There is also a cultivar (cultivated variety) of lettuce, known as stem lettuce, also called celtuce, asparagus lettuce and Chinese lettuce.

Butterhead lettuce:

Butterhead lettuces, sometimes referred to as cabbage lettuce, include varieties such as Boston and Bibb lettuce. The leaves are thin and soft with a silky, almost buttery feel. They have a sweet, mild flavor with less prominent veins than iceberg. Butterhead lettuces are "loose" head lettuces.

Bibb lettuce is also called limestone lettuce. This butterhead lettuce has delicate, loose leaves and lots of flavor. Bibb lettuce has a head the size of a naval orange and slightly elongated. The small, stiffly curled leaves have mild, faintly bitter taste, and a tender crunch. Bibb lettuce is relatively scarce and expensive in most markets.

Boston lettuce is a type of butterhead lettuce, with soft, tender leaves. It goes well in salads and sandwiches, or the leaves can be used as a bed for other dishes.

Crisphead Lettuce:

Crisphead lettuces are the crunchy ones. Iceberg is the most popular variety. Other varieties of Crispheads include Avoncrisp, Malika, Premier Great Lakes, Saladin, and Webb's Wonderful.

Iceberg lettuce, also called head lettuce, cabbage lettuce or crisphead lettuce, is a favorite American lettuce because of crunch it brings to salads and it keeps well, but it's short on flavor and nutrients. Iceberg lettuce has a bland taste and a wet texture.

Looseleaf lettuce:

Looseleaf lettuces are sometimes called "cutting", "bunching", or "curled" lettuces because they do not form a head. The leaves grow in loose bunches on a stalk.

Loose leaf lettuce comes in many varieties. Some have small, flat leaves, some have crinkly, red, green or golden leaves. They have delicate, fresh flavors, and tender textures.

Some varieties are: Oak leaf, Grand Rapids (crinkled pale green leaves with bronze-green to crimson edges), Ruby (crinkled and pale green with deep red tints), Salad Bowl (one of the first leaf lettuces, having masses of green, deeply lobed leaves that are crisp but tender), and the elongated Deer Tongue. Their flavors range from mild to sweet to woody. The Italian varieties Lollo Rosso (red lollo) and Lollo Biondo (green lollo) taste pleasantly strong and nutty and a little bitter.

Oakleaf lettuce has crunchy stems and tender leaves. There are red and green varieties.

Red leaf and green leaf lettuces are the most common leaf lettuces, and both have curly, ruffled leaves.

Mache ,also called corn salad, lamb's lettuce, lamb's tongue, field lettuce, field salad, or fetticus has tender leaves and a very mild flavor. It is sold in small bunches. The leaves are a good source of beta carotene, Vitamin C, and folate. The leaves are a bright green and rounded with a slightly nutty taste, and is usually eaten raw as a salad green. Mache is highly perishable, and is often referred to as lamb's lettuce or field salad. The leaves have a silky, almost velvety feel, mild taste and are usually sold with their roots attached. This specialty lettuce is relatively difficult to find, and therefore on the expensive side.

Romaine lettuce:

Romaine, also called Cos lettuce, has long, spear-shaped , dark green, upright outer leaves and often a white central spine. The center leaves become smaller and more yellow. The outer leaves are sturdy, while the inner leaves, are more tender. Romaine lettuce grows upright to a height of about sixteen inches and has elongated leaves with rounded tips. Romaine is crunchy. The flavor is pleasantly nutty, with a touch of bitterness.

This type of lettuce has a good shelf life in the refrigerator.

Green romaine is the most common variety, but you can sometimes find the more tender red romaine.

Romaine has a strong texture which stands up to cooking better than any other lettuce, and because of its curly leaves, it requires extra washing.

Romaine is the most nutritious of the lettuces and a good source of folate, vitamins A and C, calcium, iron, and potassium. Leaves with the darkest green will have more nutrients than the paler ones. Paler leaves are mostly traces of fiber and water rather than nutrients.

Stem Lettuce:

Stem Lettuce is also known as celtuce, asparagus lettuce and Chinese lettuce. The name "celtuce", a combination of "celery" and "lettuce" is given because of its shape, and not because it is a cross between them. Stem Lettuce is a cultivar (cultivated variety) of lettuce grown for its romaine-like foliage and thick, edible stems. The stem grows 6 to 8 inches long and about 1½ inches in diameter.

The stems can be cooked like broccoli and taste like a cross between a mild summer squash and an artichoke. The leaves can be used for salad. Although it has little nutritional value, this lettuce does make a good addition to any fresh salad.

This lettuce is excellent raw or cooked lightly in a stir fry. Young leaves can be cooked as greens.

Other Types of Salad Greens:

Arugula

Arugula, also called rocket, tira, Italian cress, rugola, rugula, roquette, and rucola, looks a little like dandelion greens and watercress. It has a strong, slightly bitter, peppery flavor when raw, and milder peppery flavor when cooked. Use arugula with a mixture of milder salad greens including romaine, baby spinach, radicchio, and mache (corn salad) and a light oil and vinegar dressing. Arugula is great in fruit salads as well as green salads.

Arugula has a high beta-carotene and vitamin C content, and since it is a cruciferous vegetable, it may have cancer prevention properties.

Look for bunches with small to medium bright green leaves, in the 2" to 3" range, as these typically taste the best.

Baby spinach

Baby spinach has small oval, light jade-colored leaves on slender stems, often with roots attached. Unlike mature spinach, the ribs are not prominent. Baby spinach tastes mild, somewhat like grass when raw, and sweeter when cooked.

Belgian endive

Belgian endive, also called French endive, witloof, witloof chicory , chicory (in Britain), Belgium chicory, blanching chicory, Dutch chicory, green-leaved blanching chicory, and chicon, is related to chicory.

Belgian endive has a silken, crunchy texture, and a slightly bitter taste. It has light cream-colored, spear shaped heads with twinges of purple on edges and tips of leaves.. The leaves are often used to make hors d'oeuvres, but they can also be chopped and added to salads, or braised to make an exquisite (and expensive) side dish.

Belgian endive is low on nutrients.

Mixed with other greens, one head of Belgian endive is enough for 4 people.

This green adds spark to tossed salads. Add cut or torn leaves just before serving, because this green discolors quickly. Choose heads that feel firm and show no signs of drying or shriveling. belgian endive is also delicious when cooked.

Chicory

Chicory, also called, curly endive, chicory endive, curly chicory, frisee, and frise is a wild-looking plant with long, whitish ribbed leaves fringed with feathery, spiky points of green. The outer leaves are somewhat bitter, and the pale inner leaves are more tender and mild. Don't confuse this with Belgian endive, which the British call chicory and the French call endive (very confusing!). You can use this crisp, bitter green in salads or cook it as a side dish.

Collards

Collards have long, wide (about eight by five inches at the widest point), firm green leaves with prominent rib in center. This green tastes strong and bitter. Use sparingly, finely chopped, to season other greens. If they are to be used in salads, buy tender, light-green collards.

Collards are high in vitamin A

When buying collards, look for four to eight-leaf bunches that are deep green in color and plump. Avoid those that have turned yellow or look shriveled, wilted, and brown around the edges. They are past their prime and have lost most of their nutritive value.

Purchase about a pound of fresh collards for 2 or 3 servings.

To store collards, put the greens in a plastic bag in the refrigerator where they will keep for several days at 32 degrees F. ( 0 degrees C). When they begin to turn yellow, cut away those portions and use the rest quickly. Yellow collards have lost most of their food value.

Winter harvested collards are delicately sweet and are good in salads. The ribs, as well, are sweet and crunchy. Be sure to include them in the salad along with the leaves. Chop collards into bite size pieces and combine them with romaine and loose leaf lettuces for a salad that offers plenty of nutrition.

You can use collard leaves in a wraps with finely diced vegetables and sprouts, or make a chopped collard salad with fresh corn cut off the cob, chopped tomatoes, chopped sweet onions, raw pistachios, and salt-cured olives.

Curly Cress

Curly Cress, also called garden cress and pepper grass, is a peppery green that is related to broccoli, cabbage, mustard and radish. It is great in salads, sandwiches, and soups, and garnishes. Curly cress is highly perishable, so try to use it as soon as possible after you buy it.

Dandelion Greens

Dandelion greens have a somewhat bitter flavor. Older dandelion greens should be cooked. Younger ones, harvested in the spring before they flower, are less bitter and can be served raw as a salad green. Use only a few in a salad.

Dandelion greens are a good source of vitamin A, vitamin K, and the antioxidant lutein.

Escarole

Escarole , also called Batavian endive, Batavia, or scarole, has sturdy leaves and a slightly bitter flavor. Young escarole leaves are tender enough to add to salads, otherwise escarole is best cooked as a side dish or used in soups. Only the pale inner heart is used for salads.

Mizuna

Mizuna, also called Japanese greens, and spider mustard, has tender leaves and a pleasant, peppery flavor.

Radicchio

Radicchio, also called red chicory, red-leafed chicory, red Italian chicory and chioggia, has a cabbage-like texture, and a bitter taste. The most common variety, radicchio rosso is round, while the treviso radicchio is elongated.

Because of it’s bitterness, use only a small amount in a salad. It tastes good and looks nice when combined with other salad greens.

Radicchio will remain fresh for two to three weeks if kept in closed plastic container in the refrigerator.

Radicchio is good cut in half lengthwise, and brushed with extra virgin olive oil, and grilled until soft and beginning to brown. You can also use the leaves as a base for hors d'oeuvres, or saute them for a side dish.

Sorrel

Sorrel, sometimes called sourgrass, has large, pointed, dark green leaves and a pungent, citrusy flavor. It is hard to find in markets in U.S. markets. Europeans use sorrel as flavoring for cream sauces and as vegetable in its own right. my daughter-in-law, who comes from the Republic of Georgia, made a delicious sorrel soup for me with sorrel from my garden.

Use sorrel sparingly in salads. You can also cook it asyou would cook spinach.

Spinach

Spinach adds color, texture and flavor to salads, but use only small, tender leaves in salads.

Wash spinach to remove any grit.

When buying loose spinach, look for young plants with small leaves and thin smooth stems. As spinach gets larger and more mature, it becomes tougher and stringier. When buying spinach in plastic bags, do not buy if there are signs of softness or sliminess, or yellow leaves visible through the bag.

Frozen spinach is good for stuffings and sauces.

Defrost spinach at room temperature, or thaw by steaming slowly in a few spoonfuls of water in a covered pot. Let it cool and squeeze with hands until it is as dry as you can make it. Chop with a knife. A 10-ounce package of frozen spinach should yield about ½ cup after squeezing and chopping.

To rescue gritty cooked spinach, drop spinach into a kettle of rapidly boiling salted water, return to boil, and let boil hard for 1 minute. Remove pot from heat, and let the spinach stand undisturbed in the water for 2 minutes. Gently skim the spinach from the surface of the water with a strainer. Most of the grit will have sunk to the bottom of the pot.

Mesclun

Mesclun, also called spring salad mix,, field greens, or spring mix, a mix of a variety of young salad greens. Commercial mixes usually include arugula, mizuna, tat soi, frisee, oakleaf, red chard, radicchio, mustard greens, and radicchio.

Tat Soi

Tat soi, also called spoon cabbage, has a spoon-like shape and a peppery flavor. I grew this in my garden last spring, and it was delicious.

Trefoil

Trefoil is named for the three leaves that sprout from each stem. It has a crunchy texture and an aromatic flavor. It's great in salads or as a garnish in soups.

Watercress

Watercress grows in bunches and has a mustard-like, peppery bite. It is a member of the cruciferous vegetable family. It is a popular garnish in salads and sandwiches.

Use watercress alone or mix it with milder greens. It can be added to potato soup, used as a base for cream soup, used it stir fries or cooked like spinach.

Pull off and discard larger stems which are tough and stringy. Watercress wilts quickly, so don’t trim more than an hour before serving.

It is not wise to pick watercress in the wild. Wild watercress may contain parasites and bacteria that may cause intestinal infections.

Be sure to wash commercial watercress thoroughly.

Watercress may cause cystitis in some people and its medicinal use is not advised for those who have a delicate stomach or suffer from acidosis or heartburn. Excessive or prolonged use can lead to kidney problems. Some doctors advise against its use during pregnancy.

Watercress contains substantial amounts of beta carotene, calcium, Vitamins A and C, and antioxidants .

Do not buy wilted watercress, and try to avoid bunches with yellow-tinged leaves. Watercress is available year round, although it flourishes during spring.

To store watercress, remove any yellow leaves and place the bunch of watercress, in a glass of water (as you would flowers) . Cover the bunch loosely with a plastic bag. It should keep for two to five days. Be sure to change the water daily. You may also toss an open bag of watercress in the crisper bin.

Before using, rinse the watercress under cool running water then place on towels and pat dry. Inspect each sprig as you pat it dry; tiny snails often cling to the undersides of leaves. Trim and discard any tough stems. The thinner stems are edible.

Raw watercress is good in first-course salads (drizzled with a simple vinaigrette of lemon and mustard and olive oil), or in sandwiches. Citrus goes well with watercress in salads.

Watercress is good stirred into already mashed potatoes or tossed with pasta and oil.

Watercress should be added to soups during the final minutes of cooking.

Winter Purslane

Winter purslane, also called Cuban spinach, miner's lettuce, and claytonia ,resembles ordinary purslane, only the leaves and stems are smaller and more delicate.

Buying Salad Greens

Select lettuce that has a rich color and crisp, fresh-looking leaves. Lettuce should be fresh and crisp, with good color and no signs of yellowing, decay or slime, blemishes, wilting or rust spots. Look for lettuce with healthy outer leaves, as this is often the most nutritious part of the plant.

Select compact, iceberg lettuce heads with dark green outer leaves.

Look for medium sized heads of Romaine and other leaf lettuce with dark outer leaves that are tightly closed.

Check the sell-by date on packaged greens.

Do not by packaged greens if dark rims and bruises or signs of soggy wilted lettuce such as faded leaves and flattened ribs are visible. Choose packs containing leaves with vibrant colors .

Choose head lettuce by its weight rather than size. Heavy heads will be juicy and crunchy.

When buying loose leaf lettuce, buy the smallest plants. Larger ones are more bitter and tough. Reject plants with leaves that spring from a thick central core, indicating that the plant has "bolted", and will have an off taste

When buying romaine, buy small heads. Large ones have tough, dry, bitter outer leaves.

When buying Belgian endive, select heads with yellow tips; those with green tips are more bitter. Their peak season is the late fall and winter.

Storing Salad Greens

When you get your greens home, blot moisture from the leaves with a paper towel. Place them unwashed, in a plastic bag with holes in it, or in a large paper bag in the crisper of your refrigerator. Store for only two days. After two days, the greens will start to get slimy and smelly. Lettuce keeps crispier as close to 32 degrees as possible, but not below 32 degrees.

Lettuce will turn brown easily if stored close to most other fruits and vegetables due to the ethylene gas given off by many fruits and vegetables.

Iceberg lettuce will keep for 7 to 14 days, Romaine keeps for 6 to 10 days, and butterhead will keep for only 3 or 4 days.

Greens that are to be used within two to three days can be washed and dried before putting them in the refrigerator. Handle them gently so as not to bruise them. Store in a sealed plastic bag or container.

To slide bulky lettuce heads and bunches into plastic bags, turn the bag inside out over your hand, pick up the lettuce in that hand, and pull the bag right-side out over it.
Salad tips

Thump the core of lettuce briskly on the counter and the core will twist out easily.

A salad that accompanies the main course should be interesting, but not so substantial as to upstage the other dishes. Use separate dishes for the salad to keep the dressing from running into other dishes.

A green salad goes well with simple, hearty, informal courses. Green salads do not go as well with complex, delicate main dishes.

The slightly acidic taste of salad dressing and the moist, crunchy texture of salad greens do not go well with cooked vegetables or creamed foods.

Wine and salad do not go well together. The taste of wine is distorted by the flavors of salad greens and vinegar. Serve the salad as a separate course without wine.

A first or main course salad should be especially enticing and should contain in addition to greens and a few vegetables, at least one or two special ingredients such as marinated mushrooms, strips of vegan cheese, olives, etc. Arrange the greens in a bed on a large platter and place the other ingredients on top rather than tossing them together. Pass the salad at the table, and pass around two dressings-one a plain vinaigrette, and the other a creamy dressing.

A salad served after the main course should consist of only greens plus a vinaigrette dressing. Serve with bread or crackers and margarine and soft vegan "cheese".

Allow 6 to 8 cups of torn greens for four persons-one large or two small heads or bunches of greens.

Combine textures and flavors of various greens in a salad-mild with bitter or spicy, crisp with tender, deep green with pale or red. Combine mild greens (Boston or Bibb lettuce, for example) with bitter, pungent (dandelion or chickory-use sparingly), or dry (leaf lettuce) with juicy(endive or romaine), or soft delicate with harder crunchier(escarole).

To rescue wilted greens (that are not yet brown), soak for an hour or more in a large bowl filled with ice water.

To wash greens, place them in a sink or large bowl filled with cool water. Gently swish the greens around in the water. Allow the greens to stand in the water for several minutes so impurities can sink to the bottom. Skim the greens gently from the water with your hands, being careful not to crush or bruise them. If the water seems really dirty, repeat, using fresh water.
Greens must be dried thoroughly or the dressing won’t stick to the leaves.

To dry greens, a spinner is the best. Or the greens can be hand dried. Place greens convex side down in a single layer on a triple thickness of paper towels. Gently blot the leaves with more paper towels.

To dry greens in the refrigerator, put the washed greens in a salad bowl lined with a dish towel or several layers of paper towels and refrigerate for two to three hours. More hand drying may be necessary to complete the drying.

You can place the greens in a clean pillowcase, tie the pillowcase shut and put it in the washing machine on the fast spin cycle for no more that two minutes. I tried this, and it does work. Or, if you have a large amount of greens, place them in the pillow case, go outside, and swung the pillow case in circles. Your neighbors may wonder what you are doing, but this works.

Choosing a Salad Bowl

Glass bowls are attractive because they allow the salad to be seen through the bowl. Bowls made of other materials are good, too, but ever put a salad in a bowl made of unlined copper, aluminum, tin, or cast iron because the acid in the dressing will react with these metals and cause the salad to taste metallic. Wooden salad bowls begin to smell rancid eventually.

Use a bowl which is about half again larger that the volume of the salad greens, to allow room to toss the salad.

Torn greens are considered to be more pleasing to the eye that cut greens. To tear the greens, hold them gently between your finger tips and tear them as you would tear a piece of paper. Tear pieces about two inches across. Pieces larger than that are hard to put into your mouth.

If you are going to cut greens, use a sharp knife to prevent browning at the edges.

Allow about ½ cup of vinaigrette-type dressing or 3/4 cup or more of a creamy dressing for 8 cups of salad (4 servings).

To toss a salad , pour the dressing evenly over the top of the salad, then toss briefly upward as many times as necessary to evenly coat the greens. Never stir the salad as this will bruise the greens.

Serve the salad as soon as it is dressed, or the salt and vinegar will draw the moisture from the greens and they will become limp and soggy.

To save a salad with too much dressing, just toss in more greens.

To add color to your salad, toss in edible flowers such as nasturtium, violets, chive blossoms, or roses.

Salad Dressings

Most of the time, simple oil and vinegar dressings are best. A creamy dressing goes well with a main course salad that contains lots of extras.

Low calorie oil and vinegar dressing: For each 2-cup serving of salad, sprinkle 1 ½ teaspoons olive oil over the salad, toss until the greens are well coated. Add drops of vinegar, salt, and freshly ground pepper to taste, then toss again. Always add the oil first to a salad. If you add the vinegar first, the greens will become wet and the oil will not stick to them.

Vinaigrette Dressing
makes about ½ cup, enough to dress 2 quarts of salad to serve 4

a small clove garlic (Optional)
3/8 teaspoon salt
1/8 teaspoon pepper, freshly ground
1/8 teaspoon Dijon mustard
4 to 5 teaspoons vinegar
½ cup olive oil

If you are using garlic, peel the garlic, slice thinly into a 1 quart mixing bowl. Add the salt and mash to a smooth paste with a fork.

Add the garlic paste (or just the salt if you are not using the garlic), pepper, mustard, and 4 teaspoons of vinegar. Beat with a fork to blend. Beat in a little oil at a time. Beat until the oil and vinegar mix. Taste and add more vinegar and other seasonings if needed.

If you wish, strain to remove small pieces of garlic.

You may leave the dressing at room temperature for a few hours, covered with plastic wrap.

Add the dressing to the salad just before serving. If the oil and vinegar have separated, beat again with a fork to mix before adding the dressing to the salad.

For Italian dressing, after the oil has been added to the vinaigrette dressing, beat in 1/4 teaspoon dried oregano, crumbled, and 2 tablespoons very finely minced red bell pepper.

Walnut oil makes a great dressing for bitter greens such as arugula, radicchio, and watercress.

To remove the rib from a leaf of lettuce, fold the leaf in half lengthwise down the center of the rib. Slice or pull the leaf along the edge of the rib, and lift the rib out.

To shred lettuce, remove the ribs and stack the leaves 3 or 4 high. Starting at a long side, roll the stack into a tight cylinders. Slice the roll crosswise. The slices will unravel into tight shreds.

Some Other Salad Ingredients

(There are many more, the possibilities are as endless as your imagination.)

Artichoke hearts can be added to a first or main course salad, but they are too assertive for a salad that accompanies a main dish. Always blot canned artichoke hearts with paper towels before using them.

Avocados add a delicious nut-like taste to salads. Do not cut avocados until just before serving because they discolor easily. Add to the top of an already tossed salad so that the slices remain whole and do not make the rest of the salad slimy.

Shredded cabbage added sparingly adds a pleasant crunch to the salad. Add just before serving because cabbage can develop a stale taste if it sits.

Carrots should be grated or very thinly sliced rather than added to salads in chunks. Chunks are hard to spear with a fork, and awkward to chew.

Celery is an aromatic vegetable and should be used sparingly in a salad. Chop very fine so it will cling to the other vegetables like an herb.

Cooked chickpeas and other legumes are best in first or main course salads. Canned chickpeas are best if drained, rinsed, and marinated for 2 to 24 hours in vinaigrette.

Croutons should be added to the salad at the very last moment before serving. Do not use on salads that are being served with rice, pasta, or potato dishes.

Dried cranberries are good sprinkled on salads.

Cucumbers are best when they are small farm types such as kirbys. If you are using large supermarket type cucumbers, peel them, cut them in half lengthwise, scoop out the seeds, and slice the halves into crescents.

Herbs should be used sparingly so as not to overwhelm the salad. It is best to use only a single herb in a salad. Fresh herbs are preferable to dry. Make sure the herb you are using in the salad goes well with the foods that will be served with or after the salad. Italian meals go well with a salad containing basil or oregano.

Sliced fresh mushrooms wilt and discolor quickly, so add them at the last minute. Marinated mushrooms are best in first and main course salads.

Roasted Nuts are great in salads.

Olives are salty and strong tasting, so they should be used sparingly in salads.

Sweet onions or sliced scallions go well in salads that are served with a simple main course.

Green bell peppers have a pronounced taste, so a small one, cut into rings or strips is enough for a salad to serve four.

Red bell peppers are mild and sweet, and can be added freely to salads.

Roasted and marinated red peppers can be served with or placed on top of salads. Blot roasted and marinated peppers with a paper towel before using.

Pickled hot peppers may be added to a salad as a garnish.

Radishes add a bite to salads. Slice them in very thin rounds.

Sprouts can be overwhelming in a salad, so use them sparingly. They wilt easily, so dress salads that contain sprouts at the very last moment.

Tomatoes are delicious in salads when they are in season. Whole cherry tomatoes are awkward to eat in salads.

Sources:

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers

World Vegetarian, by Madhur Jeffrey, published by Clarkson Potter Publishers, New York

Foods that Harm, Foods that Heal, an A to Z Guide to safe and healthy Eating, Published by the readers digest Association, Inc., 1997

The Kitchen Companion, by Polly Clingerman, published by the American Cooking Guild, Gaithersburg, Maryland

Master Recipes, a New Approach to the Fundamentals of Good Cooking, by Stephen Schmidt, published by Clearlight Publishers

www.tonytantillo.com/vegetables/saladgreens

www.foodsubs.com/Greensld

www.simonthescribe.co.uk/wildwatercresssoup

www.washingtonpost.com/wp-dyn/articles/A17271-2004Mar23

www.innvista.com/health/foods/vegetables/lettuce

www.vegparadise.com/highestperch55

2007-02-16T10:39:00.000-05:00

Tomato Salad with Ginger

This recipe is from The Best Recipes in the World, by Mark Bittman, published by Broadway Books, New York, page 173. It comes from India. When I made it, I used only a pinch of chopped chile (I don't like food to be very hot), and I added chopped red onion.

Tomato Salad With Ginger
Makes 4 servings

3 large or 4 medium tomatoes

salt and black pepper to taste

1 tablespoon peeled and minced fresh ginger

1 small fresh chile, such as Thai or jalapeno, stemmed, seeded, and minced, or to taste.

3 tablespoons fresh lime juice, or to taste

Chopped fresh cilantro leaves for garnish

Core and slice the tomatoes. Arrange them on a plate and sprinkle them with salt and pepper. Let them sit for about 10 minutes.

Meanwhile, combine the ginger with some more salt and pepper, the chili, and about 3 tablespoons lime juice.

Drain any liquid that has accumulated around the tomatoes. Dress the salad with the ginger-lime mixture. Taste and add more lime if necessary. Garnish with the chopped cilantro, then garnish and serve.

2007-02-14T14:12:00.000-05:00

"Every creature is better alive than dead, men and moose and pine trees, and he who understands it aright will rather preserve its life than destroy it." -Henry David Thoreau, "Chesuncook," The Maine Woods, 1848

2007-02-13T14:59:00.000-05:00

Ginger/Garlic Chickpeas and Iome interesting Things About Ginger

It's been snowing all day. I love snow. There is a row of white pine trees in the yard that look beautiful covered with snow. my two cats are enjoying looking out of the window watching the snow fall. They seem to have settled into their new home, and they seem happy here.

The snow made me hungry for something hot and spicy. I made the following recipe for lunch, and really enjoyed it.

This recipe comes from The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers, page 360. She calls it "My Favorite Chickpeas". It’s one of my favorites, too.

My Favorite Chickpeas
Serves 4

2 teaspoons canola oil

4 garlic cloves, grated

3 tablespoons grated, peeled fresh ginger

1 tablespoon ground cumin

2 teaspoons ground coriander

1 teaspoon ground turmeric

1/4 teaspoon cayenne pepper

1 cup fresh or canned tomato puree

2 cups cooked chick peas, drained and rinsed

1 tablespoon fresh lemon juice

Heat the oil in a skillet over medium-high heat. When the oil is hot, turn down the heat to low and add the garlic, ginger, cumin, coriander, turmeric, and cayenne pepper. Saute, stirring constantly, until everything is well combined and the mixture has a uniform color, about 4 minutes.

Stir in the tomato puree, turn the heat up to medium, and bring to a gentle simmer. Add the chickpeas and bring to a simmer again. Cover, turn the heat to low, and simmer until the mixture is thick, about 20 minutes.

Stir in the lemon juice and remove from the heat. Let the chickpeas sit for 10 minutes before serving.

Some Interesting Things About Ginger

Though commonly referred to as a root, ginger is actually a tropical rhizome (botanical name Zingiber officinale), in the same family as turmeric and cardamom. It is native to Southern Asia and has long been a staple in Asian cuisines.

Ginger is popular in the Caribbean Islands, where it grows wild. Jamaican ginger is prized for its strong flavor. Jamaica provides most of the world's supply, followed by India, Africa and China.
Ginger can be grown in a flowerpot at home, but since it is a tropical plant, it must be brought indoors when the weather turns cool.

The Chinese were using ginger as long ago as the 6th century BC. Ginger was used by the ancient Romans, but almost disappeared in Europe after the fall of the Roman Empire. Marco Polo's brought ginger back from the Far East, and it again became popular in Europe, becoming a much-coveted expensive spice.

It is thought that Queen Elizabeth I of England invented the Christmas treat, the gingerbread man.

Spanish settlers brought ginger to the New world in the 1500s.

Nutrition

Recent studies suggest that ginger can help reduce the inflamation of arthritis and lupus.

Ginger tea may relieve the chills and congestion of a cold. To make ginger tea, simmer one or two slices of fresh ginger root in water for 10 minutes. Add a pinch of cinnamon.

Sipping flat ginger ale or sucking candied ginger may help to relieve nausea due to motion sickness or morning sickness. Ginger is available in capsule form for this purpose.

Ginger is said to stimulate gastric juices

Ginger is very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin E, Vitamin B6, Iron, Magnesium, Potassium and Selenium, and a very good source of Manganese.

Massive doses of ginger can depress the nervous system and cause heart irregularities.

Some people are allergic to ginger. This may take the form of flatulence, or it may take the form of a tightening in the throat necessitating uncontrollable burping to relieve the pressure.

Buying Ginger

Fresh ginger can be found in the produce section of most grocery stores. Look for ginger with a fresh, spicy fragrance. Fresh ginger should be firm and feel heavy. Choose the hardest, smoothest pieces you can find. Ginger becomes more wrinkled as it ages. Do not buy pieces that have mold. If the ginger is fresh, it will break with a clean snap.

Long length is a sign of maturity. Mature rhizomes will be hotter and more fibrous.

Forms of Ginger

Fresh Ginger

Fresh ginger is available in two forms: young and mature. Young roots, also called green or spring ginger, has a pale, thin skin that requires no peeling, is very tender and has a milder flavor. It can be grated, chopped, or julienned for use.

Mature ginger root has a tough skin that must be peeled away to get to the fibrous flesh and is usually grated, chopped or ground for use. Mature ginger roots are fibrous and nearly dry. The juice from old ginger roots is extremely potent and is often used as a spice in Chinese cuisine.

Dried Ginger

Dried ginger is available whole or in slices. It is usually soaked in liquid before using.

Pickled Ginger

Called gari or beni shoga in Japan, this form is pickled in sweet vinegar and is usually colored bright red or pink. It ca be added to relishes and condiments. It is a familiar accompaniment to sushi and is also eaten to refresh the breath. It is used raw on tofu or noodles.

Pickled ginger is available at Asian markets. It should be kept refrigerated in its container.

Preserved Ginger

Preserved ginger has been preserved in a sugar-salt mixture. It is usually used as a confection or added to desserts, and good with melons. preserved ginger is available at Asian markets.

Crystallized Ginger

Also known as candied ginger, crystallized ginger has been cooked in a sugar syrup until tender and then coated with granulated sugar. It is commonly used in desserts and can easily be made at home.

Ground Ginger

Also referred to as powdered ginger, ground ginger is available in standard supermarkets, and is used primarily in sweets and curry mixes. Do not substitute ground for fresh ginger in recipes, the flavors are different.

Ginger-garlic paste

Ginger-garlic paste is available in Asian markets.

Storing Ginger

Ginger should be stored in a cool dry place.

You can bury the unpeeled ginger in dry, sandy soil. Cover with well-pierced foil to provide ventilation. Store in a cool, dark place. Break off pieces, and re-bury the ginger . The ginger will continue to grow in the sand.

Fresh, unpeeled root should be wrapped in paper towels, placed in a plastic bag and refrigerated up to three weeks.

Peeled ginger root may be stored in Madeira, vodka, or Sherry wine in a glass container with a tight lid in the refrigerator for up to two months. Since the ginger will take on the flavor of the wine, do not, use ginger which has been stored in wine in dishes where a wine flavor is not desirable. You can use the ginger-flavored wine in stir-fry sauces or marinades (or you can drink it). Replace the wine in the jar as you use it.

To freeze ginger, place whole, unpeeled knobs of ginger in a zipper-lock freezer bag and place in the freezer. Frozen ginger will keep for 3 months. Slice or break off what you need, and return the rest to the freezer. Freezing ruptures the cells, and makes the ginger soft, but the flavor will not change. Do not freeze peeled or chopped ginger.

Dried ginger should be kept in a cool, dark space in an airtight container.

Pickled and preserved ginger should be kept in their original containers in the refrigerator.

Store crystallized ginger in an airtight container in a cool, dark place for up to three months.

Using Ginger

Ginger is used extensively as a spice in cuisines throughout the world.

The fresh ginger root (or rhizome) is relatively mild. The flavor of the candied root is more concentrated. Powdered ginger is the hottest.

To slice ginger, Cut a thin slice crosswise from a knob of ginger. If peeled slices are called for, peel a section of the knob before slicing.

To sliver or dice ginger, cut the ginger into very thin slices. Stack the slices and cut into very fine strips for the slivers. To dice, cut the slivers crosswise into a fine dice.

To mince large amounts of ginger quickly, cut the ginger root into ½ inch chunks, place the chunks into a mini food chopper and mince in 2 to 3 minute pulses until it reaches the desired fineness.

To peel ginger, scrape the skin with the side of a spoon. Using a vegetable peeler often removes some of the flesh as well as the skin, and the flesh just below the skin is often the best tasting. There is no need to peel ginger that will be used in marinades or teas, or that is to be grated.

To grate ginger, grate on the finest part of the grater until the ginger turns to pulp. While grating, keep the piece to be grated attached to the larger piece. It’s easier to hold that way. Grate what you need, and return it to the refrigerator or freezer.

Oriental markets sell porcelain graters made for ginger. They have raised bumps instead of holes. Cut ginger across the fibers and rub the cut edge against the grater. If you cut ginger lengthwise and grate the long side, you will have stringy chunks.

To make ginger less fiery, soak grated ginger root in cold water for 10 minutes, squeeze dry and use.

To get juice from ginger, thaw a piece of frozen ginger root. It will be soft enough to squeeze with your fingers, or you can use a garlic press. You can also peel fresh ginger, cut it into chunks, shred it on a grater or puree it in a food processor. Then wrap the pureed ginger in cheese cloth, and squeeze out the juice.

Do not use ground ginger to replace fresh ginger. They have different flavors. Ground ginger works well in ginger bread, pumpkin pie, and other baked goods, and in curries with other Indian spices.

To use Crystalized or candied ginger, chop it and add generously to cookie dough, muffins, gingerbread (in addition to the ginger called for in the recipe), or other baked goods , or add candied ginger to braised or roasted root vegetables. If your recipe calls for sugar and candied ginger, the candied ginger can be chopped in a mini food processor with a bit of granulated sugar to prevent sticking. You can also chop candied ginger with a knife which has been sprayed with cooking spray or dipped in flour.

Cooking ginger makes the taste more subtle and less fiery. Added at the beginning of cooking a dish, ginger will give subtler flavor to the dish. Added near the end of cooking, ginger will deliver a more pungent taste.

For ginger lemonade, combine freshly grated ginger, lemon juice, sweetener, and water. Grated ginger is also good in fruit juices or iced tea.

Sprinkle grated ginger, sesame seeds and nori strips on top of rice.

Combine ginger, tamari, olive oil and garlic to make a salad dressing.

Add ginger and orange juice to pureed sweet potatoes.

Add grated ginger to baked apples.

Add freshly minced ginger to sauteed vegetables.

Ginger is used to flavor ginger ale, a sweet, carbonated, non-alcoholic beverage, as well as the spicier beverage, ginger beer.

A ginger-flavored liqueur called Canton is produced in the Guangdong province of China.

Green ginger wine is a ginger flavoured wine produced in the United Kingdom by Crabbie's and Stone's and traditionally sold in a green glass bottle.

Ginger is also used as a spice added to hot coffee and tea.

In Myanmar, ginger is used in a salad dish called gyin-tho, which consists of shredded ginger preserved in oil, and a variety of nuts and seeds.

In traditional Korean kimchi, ginger is minced finely and added into the ingredients of the spicy paste just before the fermenting process. (Vegans, beware! Kimchi often contains anchovies.)

In south India, ginger is used in a candy called Inji-murappa ("ginger candy" from Tamil).

In South East Asia, the flower of a type of ginger is used in cooking. This unopened flower is known in the Malay language as Bunga Kantan, and is used in salads and also as garnish for sour-savory soups, like Assam Laksa.

Equivalents

1-inch piece is equivalent to 1/4 teaspoon ground, 1 tablespoon grated or crystalized.

Sources

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Foods that Harm, Foods that Heal, an A to Z Guide to Safe and Healthy Eating, Published by the readers digest Association, Inc., 1997

The Kitchen Companion, by Polly Clingerman, published by the American Cooking Guild, Gaithersburg, Maryland

http://homecookingabout.com

http://en.wikipedia.org/wiki/Ginger

www.organic.co.in/organic-product/organic-ginger

http://health.learninginfo.org/ginger-root

2007-02-11T21:32:00.000-05:00

Here is a quote from Vegan Freak, Being Vegan in a Non-Vegan World, by Bob Torres and Jenna Torres, published by Tofu hound press, page 99 .

"-when you become vegan, you open yourself up to a new variety of foods that you probably never would have tried or explored had you not gone vegan. You start to realize that being a vegan is about abundance rather than a limited view about what makes a good dinner."

2007-02-10T20:27:00.000-05:00

Onion "Butter"

The following recipe is from Cooking the Whole Foods Way by Christine Pirello, published by the Berkley Publishing Company, New York, NY, page 258.

The onion butter is very smooth and sweet. Jars of it make good gifts. It is really good on bread, on top of pizza, with noodles, or on top of grains.

Onion "Butter"
makes 5 or 6 servings

½ teaspoon light sesame oil

10 to 12 sweet onions (Vidalia or Walla Walla are the best), cut lengthwise into thin slices

sea salt

about 2 teaspoons spring or filtered water (no more, or the onion butter will be watery)

Heat the oil in a deep, heavy skillet over low heat. Add onions and several pinches of salt to bring out the juices. Cook the onions until they are wilted, stirring occasionally. This takes about 20 minutes. Sprinkle lightly with water and cook, covered, over very low heat (make sure the heat is really low) for at least 5 or 6 hours, or as long as 9 hours. The onions will become very creamy and will turn a dark caramel color.

Remove the cover and allow any remaining liquid to be absorbed before stirring.

This will keep in the refrigerator for about two weeks.

2007-02-08T22:35:00.000-05:00

In January, my veg club book discussion group discussed Bird Flu, A Virus of Our Own Hatching, by Michael Greger, MD, published by Lantern Books. I think this is an important and timely book. It's a bit scary to read, but it gives helpful suggestions about how we can protective ourselves and our families if an avaian flu pandemic should occur. It's a good idea to be prepared, just in case.

The book can be read for free on line at www.birdflubook.com . You can also order a copy of the book at the same web site. Click on "Buy the book", and scroll to the bottom of the page.

I've quoted the book in an earlier blog. Here are some more quotes from the book.

"Experts think human influenza started about 4,500 years ago with the domestication of waterfowl like ducks, the original source of all influenza viruses,............... this 'brought influenza viruses into the farmyard, leading to the emergence of epidemics and pandemics.' Before 2500 B.C.E., likely nobody ever got the flu."-p 39

Due to viral contamination of meat in general, those who handle fresh meat for a living can come down with unpleasant conditions with names like contagious pustular dermatitis. Fresh meat is so laden with viruses that there is a well-defined medical condition colloquially known as "butcher*s warts," affecting the hands of those who handle fresh poultry, fish, and other meat..... Concerns about viral infection have led to recommendations that pregnant women and people with AIDS not work the slaughter lines."-p 45-46

"Realizing this level of contamination, bird flu experts at a CDC symposium reminded consumers not to touch our mucous membranes-rub our eyes or noses-while handling any raw poultry products.Vegetarian? Risk applies to non-meat-eaters as well: Any fecal-fluid drippings of bird droppings trailing down the checkout counter conveyer belt could easily contaminate fresh produce"-p 52.

"Like Salmonella, bird flu viruses can infect the chickens' ovaries, so the virus can come prepackaged within the egg as well."-p 52

"The National Academy of Science's Institute of Medicine now describes a pandemic as 'not only inevitable, but overdue.' "-p72

" 'High concentrations of animals,' concluded the International Food Policy Research Institute, 'can become breeding grounds for disease' ."-p72

"Many of humanity's greatest scourges,including influenza, can be traced back thousands of years to the domestication of animals."-p88

"Smallpox also may have been caused by a mutant cattle virus.We domesticated pigs and got whooping cough, domesticated chickens and got typhoid fever, and domesticated ducks and got influenza. The list goes on. Leprosy came from water buffalo, the cold virus from cattle or horses."-p 90

" The 2005 Nobel Prize in Medicine was awarded to the scientists who discovered in 1982 that bacteria living in the human stomach, which they called Helicobacter pylori, caused stomach cancer and the vast majority of peptic ulcers worldwide. Roughly half of the world's population is now infected.This ulcer-causing bacteria is thought to have originated in sheep*s milk.... What has become probably the most common chronic infection afflicting humanity, according to the CDC, came about because humanity started to drink the milk of another species thousands of years ago"-.p 90

"Many disease-carrying mosquitoes prefer to breed out in the open along partially cleared forest fringes, rather than deep in the forest. When livestock are grazed on the cleared land, the animals serve as warm-blooded meals for disease vectors like mosquitoes and biting flies, which may become so numerous they seek out blood meals from humans. Clear-cutting can also create a windfall for disease-bearing rodents."-p 94

"The reason French fries can be eaten with abandon without fear of coming down with potato blight is that pathogens adapted to infect plants don*t infect people."-p 96

"By cannibalizing our fellow primates, we are exposing ourselves to pathogens particularly fine-tuned to human primate physiology."-p 96

"Increasing consumer demand for animal products worldwide over the past few decades has led to a global explosion in massive animal agriculture operations which have come to play a key role in the Third Age of emerging human disease."-p 108

"The alfalfa sprouts lining the whole-grain avocado sandwiches of the California health conscious led to a Salmonella outbreak in 2001. Since the first reported sprout outbreak in 1973, there have been at least two dozen more in the United States, including both Salmonella and E. coli O157:H7, infecting thousands of people. How did chicken and cow bacteria get onto sprouts? It was contained in manure used as fertilizer. As the level of infection in herd and flock feces has risen with intensification, so has the contamination of produce crops it has fertilized.-p 118

"In practice, whether trying to stem the spread of H5N1 or prevent outbreaks of highly pathogenic bird flu in the first place, locking birds in industrial confinement operations may increase the public health risk on a global scale."-p 214

"Influenza is a communicable disease spread from one person to the next; the fewer people you come in contact with, the fewer chances you have of catching it. On a personal level, this means staying in one's home, not going to work, and avoiding crowds like the plague, especially in enclosed spaces. On a community basis, this may mean closing schools, churches, and other public gatherings."-p 284

We can prepare our family's pandemic preparedness kit. The kit would contain everything one might need to stay at home for a period that could last from days to months with or without running water and electricity. "-p 314

"In a remarkable speech at a conference in Wyoming, Health and Human Services Secretary Leavitt said, 'When you go to the store and buy three cans of tuna fish, buy a fourth and put it under the bed. When you go to the store to buy some milk, pick up a box of powdered milk. Put it under the bed. When you do that for a period of four to six months, you are going to have a couple of weeks of food, and that's what we're talking about.' "-P 315 (We can buy cans of vegan foods.)

2007-02-08T20:54:00.000-05:00

Candied Onions and Some Interesting Things About Onions.

At last I am settled in my new home. Packing, moving, and unpacking left me little time for blogging. Thank Heaven that's over. Now I can get back to posting most days, and to visiting all of your blogs, which I have missed doing.

Here is a recipe I made and really liked. I love onions, especially the sweet ones.

This recipe is from Cooking the Whole Foods Way, by Christine Pirello, published by the Berkley Publishing Company, New York, NY, page 259.

"Candied" Onions
Makes 4 servings

This is good side dish for a winter meal, or on toast or pizza. It keeps for about a week in the refrigerator.

6 to 8 onions, cut into thick wedges

2 to 3 garlic cloves, finely minced

1 tablespoon extra virgin olive oil

About 2 teaspoons spring or filtered water

soy sauce

Reduced balsamic vinegar*

Preheat oven to 375. Arrange wedges snugly in a baking dish and sprinkle with minced garlic. Drizzle with oil, water and a little soy sauce. Cover and bake about 45 minutes. Remove cover and bake about 30 minutes until the onions are very soft. Season lightly with the reduced balsamic vinegar, stir gently, and transfer to a serving dish. Serve hot.

* To reduce balsamic vinegar, place 1 cup balsamic vinegar in a non-reactive saucepan. Simmer, uncovered, over low heat until volume is reduced to ½ cup. Store in a tightly sealed glass jar. A small amount goes a long way. A casserole that will feed four people, will need only 2 to 3 tablespoons of reduced balsamic vinegar for full bodied flavor.

Some Interesting Things about Onions

Onions are members of the allium family which also includes garlic, elephant garlic, chives, shallots, Welsh onions and Chinese chives. There are also species, such as Allium moly, grown onlyfor ornament.

Prehistoric humans probably started eating wild onions very early . Onions may be one of the earliest cultivated crops because they were less perishable than other foods of the time, were transportable, were easy to grow and could be grown in a variety of soils and climates. Onions prevented thirst and could be dried and preserved for times when food was scarce.

Onions grew in Chinese gardens as early as 5000 years ago and they are mentioned in some of the oldest Vedic writings from India.

In Egypt, onions can be traced back to 3500 B.C. Onions were an object of worship to the Egyptians, who saw eternal life in the anatomy of the onion because of its circle-within-a-circle structure. They buried onions along with their Pharaohs.

There is evidence that the Sumerians were growing onions as early as 2500 B.C. One Sumerian text dated to about 2500 B.C. tells of someone plowing over the city governor's onion patch.

In the Middle Ages, the three main vegetables of European cuisine were beans, cabbage and onions. Onions were used as rent payments and wedding gifts. (I sure wish my landlord would take onions as rent. I grow a lot of them in my garden.)

The first Pilgrims brought onions with them on the Mayflower. Then they found that wild onions grew throughout North America. Native American Indians used wild onions in a variety of ways, eating them raw or cooked, as a seasoning or as a vegetable.

Onion Varieties

Onions come in three colors - yellow, red, and white.

Depending on the variety, an onion can be sharp and pungent or mild or sweet.

The stronger-flavored white and yellow varieties are popular for cooking because they become milder and sweeter when cooked, and they give a pleasant flavor to foods with which they are cooked.

White onions are the traditional onion used in classic Mexican cuisine. They have a golden color and sweet flavor when sauteed.

Yellow onions are full-flavored and can be used in almost any dish in which onions are used. Yellow onions turn a rich, dark brown when cooked and give French Onion Soup its tangy sweet flavor.

The red onion, with its beautiful color, is a good choice for fresh uses or in grilling and char-broiling.

Onions range in size from less than 1 inch in diameter (creamers/boilers) to more than 4.5 inches in diameter (super colossal).

Onions are divided into two categories, spring onions, and globe onions.

Spring onions have a mild flavor. Both the green tops and the bulbs are eaten. Globe onions have a more pungent flavor. The dry outer skins are discarded.

Onions can also be categorized as fresh onions and storage onions.

Fresh onions are in season early in the spring, and are often named after the region where they grow, such as Vidalia from Georgia, Walla Walla from Washington , Maui from Hawaii, Imperial from California , Carzalia from New Mexico, The Texas Spring or Supersweet from Texas , OSO Sweets from Chile, South America.

Fresh onions are available from March to August, though some producers extend the season by storing them in a low-oxygen environment. Because their individual seasons are short, fresh onions are often more expensive that storage onions.

Fresh onions have thin, light-colored skin. Because they have a higher water content, they are typically sweeter and milder than storage onions. This higher water content also makes them more susceptible to bruising.

Fresh onions are good for salads and other fresh and lightly-cooked dishes.

Certain fresh onions, called sweet onions, are known for their mild, sweet taste. These onions contain more sugars and fewer sulfur-containing compounds than other onions do.

Sweet onions brown well in the microwave. Place 1 cup of sliced sweet onions with 2 tablespoons vegan margarine in an uncovered dish in the microwave. Heat for 15 minutes on high.

Sweet onions are mild and crisp. They are great for slicing raw on veggie burgers and sandwiches, and salads. If you do cook sweet onions, cook them slowly over low heat. The high sugar content makes them burn easily.

Since sweet onions have a lower sulphur content, they don’t bring tears to your eyes as much as do other onions.

Storage onions, also called fall or winter onions, are firm, have a lower water content, and a more pungent flavor than fresh, sweet onions. They are available year round, because their low water content retards molding during storage. Storage onions have multiple layers of thick, dark, papery skin. This category includes the yellow onion, white onion, red onion, Spanish onion, and Bermuda onion.

Storage onions are picked in late summer and are dry-cured to retard spoilage.

Since storage makes onions more pungent, these onions are usually cooked before eating.

Storage onions are the best choice for savory dishes that require longer cooking times or more flavor. Cook storage onions slowly with a little fat for robust flavor.

Here are some popular varieties of onion.

Bermuda onions are the most commonly used large white onion. They have a sweet mild flavor. Bermuda onions are popular for use in salads. They're available in the spring.

Cippolini onions ("chip-ah-LEE-nee"), also called Borettana onion, are round, flat Italian onions that are about one to two inches in diameter. They are mild and sweet. Cippolini onions are available in the fall.

Pearl onions are sweet and mild. They are tiny, about one inch in diameter. They are often pickled or creamed.

Red onions have a mild, somewhat sweet taste, and are a favorite for sandwiches and salads. These are sweet enough to eat raw, and they're often used to add color to salads. They go well in salads with avocados and oranges. They're also excellent grilled or lightly cooked. Varieties include the sweet red Italian onion, Italian red onion, creole onion, and red torpedo onion.

Red onions can be made a bit milder by marinating them in red wine vinegar.

Shallots to Americans are shaped like small brown onions with papery brown skins , (Australians use the term shallots to describe green onions) . Shallots have a more delicate, garlicky flavor than other cooking onions, and are a common ingredient in French sauces. Many people find them too hot to eat raw. Shallots are available year-round.

Spanish onions are similar to yellow onions, but are larger and a bit sweeter. They are commonly used for cooking. Spanish onions caramelize easily.

Yellow onions, also called yellow globe onions, or yellow storage onions are what most cooks use when a recipe simply calls for "onion." They are higher in sulfur than the white onion, so they are more likely to bring tears to your eyes when you cut into them. Yellow onions turn a rich brown and become sweeter and milder when cooked. Many people find them too pungent to eat raw.

Health benefits of onions

There is evidence that onions are somewhat effective against colds, heart disease, diabetes, osteoporosis, and other diseases and contain anti-inflammatory, anticholesterol, anticancer, and antioxidant components such as quercetin.

In many parts of the undeveloped world, onions are used to heal blisters and boils. In the United States, products that contain onion extract (such as Mederma) are used in the treatment of topical scars.

Researchers have documented that adenosine in onions hinders clot formation, which may help prevent heart attacks.

A cup of boiled onions provides about 225 mg of potassium.

Onions may protect against artery-damaging cholesterol by raising levels of protective high-density liporoteins(HDL’s).

Some studies suggest that eating onions may lower blood pressure.

Nutritional Values:

Serving Size: 1 medium onion (148g)
Amount Per Serving
Calories: 60
Calories from Fat: 0
% of Daily Value
Total Fat: 0g 0%
Saturated Fat: 0g 0%
Cholesterol: 0mg 0%
Sodium: 5mg 0%
Total Carbohydrate:14g 5%
Dietary Fiber: 3g 12%
Sugars 9g
Protein 2g
Vitamin A: 0%
Vitamin C: 20%
Calcium: 4%
Iron: 2%
Percent Daily Values are based on a 2,000 calorie diet.
Source: PMA Labeling Facts.
The red or yellow storage onions have the most antioxidants.

Choosing Onions

Globe onions should be firm and heavy for their size, with dry, papery skins Avoid onions that have an odor, or that have green or moldy blemishes, or have green sprouts showing at the top, indicating that the onion is past its prime. Globe onions should have a mild odor, not a strong onion smell

Scallions should have crisp dark green tops, and firm white bottoms.

Do not buy onions that have any sign of decay because the decay will spread to other onions .
Avoid onions that are soft or sprouting.

Young onions are sweeter than old ones.

When buying sweet onions, look for ones that are light golden-brown in color, with a shiny tissue-thin skin and firm, tight, dry necks. (Ordinary storage onions are darker and have a thicker skin.) When cut, sweet onions should have a creamy white interior. Avoid sweet onions that have soft spots or surface bruises.

Storing Onions

Globe onions should be stored in a cool dry place, with good air circulation, away from light. Exposure to light can give them a bitter taste.

Onions should ideally be stored in hanging bags to allow air to circulate around them.

Onions should keep for two to three weeks except in hot, humid weather. In hot humid weather the onions last only one to two weeks.

Scallions will keep a few days in the refrigerator and should be used before they begin to soften.

Do not store onions near potatoes. Potatoes give off moisture and a gas that causes onions to spoil quicker.

Chives should be refrigerated wrapped in paper towels in a plastic bag and used within three or four days for the best flavor.

Scallions and leeks can be stored in the refrigerator.

Onions will last for about two months in the refrigerator. Store them in a single layer in the vegetable bin on paper towels. Or, for longer storage, wrap in foil.

You can store onions in pantyhose. Take a leg from a pair of clean, sheer pantyhose, drop an onion into the foot, tie a knot. Hang in a cool, dry, well-ventilated area.

Onions can be stored on racks or screens. Place on elevated racks or screens, not touching, in a cool area.

To freeze chopped onions, you don't need blanch them. Place the chopped onions on a cookie sheet and place them in the freezer. When frozen, place in freezer containers or bags.

To freeze whole onions, peel, wash, core and freeze in a freezer-proof container or bag.

Frozen onions will keep for about a year.

Frozen onions and chives can be added to any dish while still frozen. Frozen onions lose their crispness, and can be used only for cooking.

Sauteed, grilled or roasted onions can be kept frozen for a month. Spread the cooked onions in a single layer in a rimmed baking sheet and freeze until solid. Separate clumps and transfer to a zip-lock freezer bag.

To dry onions, chop them and dry in the oven, using the lowest setting (or use a dehydrator). Remove them when thoroughly dry but not brown. Store at room temperature in airtight containers.

Using Onions

Onions are very versatile. They can be used raw in salads or sandwiches, cooked in stews, soups, and casseroles, baked, boiled, sauteed, or creamed and served as a side dish.

When cooking onions, always cook them over low or medium heat, since they become bitter when cooked at high temperatures.

If you are only going to use half an onion, use the top half. The root half will store longer in the
refrigerator.

When you need only a small portion of an onion, do not peel the whole onion. Cut off the size you need and peel it. The remaining portion will keep longer with the skin on it in the refrigerator.

If you need the juice of an onion, squeeze half an onion with the skin on it. Use a lemon squeezer.
Onions that have sprouted can still be eaten. The sprouts can also be used.

Onions that have become pithy and have begun to sprout can be placed on a sunny windowsill. They will continue to sprout, and you can snip off pieces of the sprouts to use in salads. Also, instead of discarding the root ends of onions, you can place these in potting soil, roots down. Keep them slightly moist, but not soggy. They will grow sprouts you can use.

When sauteeing onions and garlic together, saute the onions first for ½ of their cooking time to prevent over cooking the garlic. Overcooked garlic will make the dish bitter.

To prevent the insides of the onion to pop out when you are cooking them in a casserole or stew, pierce the onion with a skewer before cooking to allow the steam to escape during cooking.

To retain the sweetness of raw white and red onions, chop them, place the chopped onions in a strainer, dip the strainer in a bowl of cold water that has been mixed with a small amount of white vinegar (about ½ teaspoon of vinegar to one quart of water). The slight acidity of the vinegar will stop the onions from turning bitter.

Onions become sweeter when they are cooked.

As onions are browned, the sugars and proteins change and become a deep brown color. The onions caramelize and the flavor intensifies. This is called the "Maillard reaction." Sprinkling onions with brown sugar will speed caramelization.

Onions will change color when cooked and turn a creamy white from the chemical "anthocyanin." If this chemical comes in contact with aluminum or iron pots, it will turn brown. Carbon-steel knives can cause the same reaction and turn the onion brown.

To roast onions, bake whole, unpeeled onions at 400 degrees F. until tender (test for tenderness by piercing with a fork), about 1 hour. Cut in half lengthwise, and serve hot in their skins, topped with vegan margarine, salt, and ground black pepper.

To grill onions, peel large onions, cut them in half or into ½ inch thick slices. Poke small, soaked bamboo skewers through the halves or slices in two directions (so the onions won’t come apart). Brush or spray generously with oil, and lightly sprinkle with salt and pepper. Grill over a medium-hot fire until soft and browned, about 5 minutes per side for slices, and about 8 minutes per side for halves.

To make a too-hot onion milder, soak the cut onion in ice water for 15 to 45 minutes (depending on how large and how hot the onion is) changing the water twice. Pat the onion dry before using. If you add vinegar to the water (2 tablespoons for every 4 cups of water) you can reduce the soaking time to 5 to 30 minutes.

If onions turn blue-gray while cooking, add a bit of something acidic such as lemon juice or vinegar.

To peel pearl onions, drop them into boiling water, boil one minute, transfer to a bowl of ice water with a slotted spoon. When cool, pinch the root ends and the skin will slip off. You can save time by buying frozen, peeled pearl onions.

Cutting Onions

Slice onions just before you use them. Cut onions will turn bitter when exposed to air for too long. You can also rinse cut onions in water and store them in an airtight glass jar filled with ice water. Stored this way, cut onions will keep their fresh flavor for 3 to 4 hours.

The bigger and firmer the onion, the easier it will be to cut.

A wet onion is easier to peel than a dry one.

Use a sharp knife. A dull knife can slip and will mash rather than slice through the onion. Use a straight-edge chef’s knife, for cleaner cuts.

Be sure your cutting board is positioned securely on the counter. If necessary, place a damp kitchen towel underneath to keep the board from sliding around.

When cutting onions ahead of time, pack them in a plastic zipper-lock freezer bag. squeeze the air out of the bag, then enclose in a second plastic zipper-lock freezer bag, and refrigerate. This will help to keep other foods in the refrigerator from absorbing the onion odor.

Use cut onions within 2 days.

Save onion trimmings, including the papery brown skin and add to soup stock for golden color, store in a well-sealed plastic zipper-lock freezer bag in your freezer.

Equivalents

One large onion equals about one cup chopped onion.

One medium onion equals about 3/4 cup chopped onion.

one small onion equals about 1/3 cup chopped onion, one teaspoon onion powder, or one tablespoon dried onion flakes.

Five medium onions equal about 1 pound

To cover-up onion cooking odors, combine, in a saucepan, 6 cups water, 1 cup vinegar, and 1 teaspoon cloves. Bring to a boil and simmer 5 minutes.

To remove the smell of onions or garlic from your hands, rub your hands with the bowl of a stainless steel spoon or other stainless steel utensil, under warm, running water. You can buy a device made for this purpose in kitchen shops. It looks like a bar of stainless steel soap.

The smell of onions can be removed from utensils and cutting board with a strong solution of salt water or a small amount of white vinegar, a paste of baking soda or water, or a slice of fresh lemon rubbed on the surface.

To remove the odor of onions from your breath, eat several sprigs of vinegar or salt-dipped parsley, or plain parsley, or rinse your mouth with equal parts water and lemon juice.
You can also chew on fennel seeds or coffee beans.

Watery Eyes

When onions are cut, the cells release a chemical that reacts with the fluid in your eyes to form a mild sulfuric acid, causing your eyes to water. Cutting the onions under running tap water or completely under water can help prevent the tears, as can rinsing the onion and leaving it wet while cutting. Freezing the onion for 10 minutes may help. Some people will freeze their knives to enhance this effect. Using a sharp knife will limit the cell damage to the onion, and therefore prevent the release of chemicals. Other methods that some people find helpful are placing a balled-up piece of white bread on the tip of the knife to absorb the fumes, chewing gum, or lighting a candle.

Some species of onions will cause more tear formation and irritation than others.

Sources:

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale
Foods that Harm, Foods that Heal, an A to Z Guide to safe and healthy Eating, Published by the readers digest Association, Inc., 1997

Professional Vegetarian Cooking, by Ken Bergeron, published by John Wiley and Sons, Inc.

www.whatscookingamerica.net

www.onions-usa.org

www.foodsubs.com

www.cdkitchen.com

2007-01-17T19:58:00.000-05:00

"Life is life's greatest gift. Guard the life of another creature as you would your own because it is your own. On life's scale of values, the smallest is no less precious to the creature who owns it than the largest... "-Lloyd Biggle Jr. (1923- )

2007-01-16T22:55:00.000-05:00

Winter Squash, and Apple Soup With Ginger Root and Some Interesting things About Winter Squash

I've been very busy packing to move, so I haven't posted in a while, and I have missed blogging. Everything should be back to normal in a few weeks.

I was given two huge banana squash (about two feet long.) I had never seen such big squashes, and I had never eaten banana squash. It turns out they are really good.

I had a lot of squash, so I froze some and I experimented with some squash recipes. Here is a recipe I think is really good. I put this together by adapting a few different recipes.

Winter Squash, and Apple Soup With Ginger Root

About 2 pounds winter squash, (about 4 cups, cubed), peeled, seeded, and cubed

2 tart green apples such as Granny Smith, cored, peeled, and chopped (about 2 cups)

½ cup chopped onion

1 tablespoon chopped fresh thyme

2 cups vegetable broth or vegetarian "chicken" broth

2 cups unsweetened apple juice

½ teaspoon salt

2 teaspoons finely chopped fresh ginger root

2 tablespoons fresh lemon juice

salt and pepper to taste

Vegan yogurt for garnish (optional)

Steam the squash over gently boiling water until it is tender, about 10 minutes. When the squash is cool enough to handle, scoop out the seeds, peel the squash, and chop into small cubes.

Put 1/4 cup of the broth into a medium-sized saucepan. Add the apples, onion, and the thyme, and cook covered over low heat for 10 minutes. Add the squash cubes, the rest of the broth, the apple juice, ginger, and ½ teaspoon salt. Simmer covered over low heat for 20 minutes.

Puree the soup in a blender or food processor (you can do this in batches) until the mixture is smooth. Rinse the saucepan and place a sieve over it. Press the soup through the sieve, reheat the soup, and add the lemon juice, salt and pepper to taste.

Garnish each bowl of soup with a dollop of vegan yogurt if desired.

Some Interesting things About Winter Squash

Squash seems like such an unattractive for such a beautiful delicious food.

Squash are the fruits of various members of the gourd family, which fall into two classifications, summer squash (such as zucchini, crooknecked squash, pattypan squash) and winter squash (such as acorn squash, pumpkin, butternut squash, and hubbard squash).

Squash got its name from the Native American, Narragansets, who called summer squash "askatasquash", meaning "to eat raw or green". This name works for summer squash, but winter squash must be cooked.

Winter squash come later in the growing season than do summer squash. Summer squash are more perishable than winter squash because summer squash have a high water content. Unlike summer squash, winter squash can be kept for several months, if kept in a cool dry place.

Although, these days, summer squash is on the market all winter; and winter squash are on the market in the late summer and fall, as well as winter, at one time vegetables that would keep through the winter, became known as winter vegetables.

Winter squash are thick-skinned, and have denser, sweeter flesh than do summer squash.
Winter Squash and Pumpkins

The words "pumpkin" and "squash" have been used interchangeably by growers, consumers and the seed industry. The difference between winter squash and pumpkins is more culinary than botanical. Pumpkins are considered to be drier, coarser, and strong-flavored compared to squash and are therefore used differently in cooking. Winter squash have a finer texture and milder flavor and pumpkins have a somewhat coarse, stronger flavor. If you plan to cook and eat pumpkins, use Sugar Pie or other "eating" pumpkins. They taste better, and are less stringy than jack-o'-lantern pumpkins.

Nutritional Value

Winter squash are more nourishing than summer squash. Winter squash are an excellent source of magnesium, potassium, vitamin C, and beta carotene. The deeper the orange color of the squash, the more beta-carotene it contains. Winter squash are also a good source of calcium, folate and other B-vitamins (except B12), potassium, and fiber. Winter squash are one of the few vegetables that do not lose nutritional value after picking.

Selecting Winter Squash

Winter squash is available all year long and is at its peak from early fall through the winter.

Select squash that are heavy for their size, and have thick rinds. The heaver the squash, the denser and moister the flesh. Choose squash with no soft spots, cuts, breaks, and with their stems intact, if possible. Do not choose those that have sunken or moldy spots. Rough patches are ok, and slight variations in skin color will not affect flavor. If the skin of the squash is dark, it usually means it's darker and riper on the inside.

Storing Winter Squash

Most winter squash can remain at room temperature for a week or two. After two weeks they should be placed on top of thick pads of newspapers and stored in a cool (45 to 50 degrees), dry, well ventilated place, such as a basement. The exceptions are acorn, sweet dumpling, and delicata, which should not be kept at room temperature at all, but should be stored immediately in a cool, dry place. Winter squash can be stored this way from three to six months (smaller varieties will not keep as long). Check on a regular basis for rot.

You can refrigerate tightly wrapped, cut pieces of squash for a few days, but do not refrigerate whole squash or they will spoil quickly from the humidity.

Dark-green-skinned squash should not be stored near apples, as the ethylene from apples may cause the skin to turn orange-yellow.

Freezing Winter Squash

To freeze winter squash, scrub and cut squash into cooking-size pieces and remove seeds.

Steam or bake the squash until they are soft. Remove the pulp from rind and mash, or cut into cubes.

Cool quickly by putting the pan with the squash in cold water. Stir the squash occasionally to speed cooling.

Put the cooled squash in freezer containers leaving ½ inch head space. Seal, label, date and freeze.

Use frozen squash within 8 to 12 months.

Using Winter Squash

Various varieties of winter squash can be used interchangeably in most recipes, but winter squash cannot be used interchangeably with summer squash.

Unlike summer squash, winter squash must be cooked. Winter squash can be baked, roasted, fried, or steamed. They can be pureed, used in soups, pies, breads, stews, and casseroles, or they can be stuffed in various ways.

One pound of squash, will make about two servings.

One pound of whole raw squash will yield roughly two cups when cooked, seeded, and mashed.

One medium-size (15 to 20 pounds) pumpkin will yield 5 to 7 quarts of cooked pumpkin.

To cut a squash in half, grasp the squash firmly and use a sharp knife to slice through to the center. Then flip and cut the other side until the squash falls open. Remove and discard the seeds.

Wash the exterior of the squash just before using.

Winter squash is best baked, but it can also be steamed or boiled.

To bake winter squash, cut butternut, acorn, or other winter squash in half lengthwise, scoop out and discard the seeds, brush the cut surfaces lightly with oil, and place squash halves, flesh-side-down, in a baking dish. Bake at 375 degrees F until tender, usually about 30 minutes. Take the squash out of the oven just before the bottom starts to burn, but bake long enough for the squash to caramelize.

Place the cut halves upright on a serving plate, season with salt, pepper, and vegan margarine, or scoop out flesh and puree with garlic, basil, and olive oil or vegan margarine, or use in recipes.

If the squash has exuded a clear liquid during cooking, let the squash cool for about 15 minutes, and it will reabsorb the liquid.

To bake whole squash, scrub the squash and pierce several times with a sharp knife. Place in a baking dish and bake at 400 degrees F, uncovered, until tender when pierced with a fork, about 45 to 60 minutes. If winter squash is baked with other foods or at a lower temperature, bake for a longer time.

Bake unpeeled thicker-skined squash for easier peeling. Because winter squash has a thick rind and can be hard to peel, it is sometimes easier to cook the unpeeled squash, and then scoop out the cooked flesh. Scoop the seeds out before or after cooking.

To microwave winter squash, place halves or quarters, cut side down, in a shallow dish. Add 1/4 cup water. Cover tightly and microwave on high for 6 minutes per pound.

To steam winter squash, scrub squash and cut in half or into pieces. Put 1 to 2 inches of water in a saucepan and bring to a boil. Put squash pieces into a steamer basket. Place steamer basket over the boiling water, cover and steam until tender, about 12 to 20 minutes. Larger pieces of squash take longer to cook.

Varieties of Winter Squash

Here are some of the most popular varieties of winter squash.

Acorn -These squash are easy to find. They are popular for baking, and for stuffing. One squash can be cut in half and baked to make two generous servings.

Acorn squash are shaped like very large, dark green acorns, with deep ribs running the length of its rind. A small acorn squash weighs from 1 to 3 pounds, and has sweet, slightly fibrous flesh.

Look for acorn squash with dark green skins and a large spot of orange. This usually means that the flesh will be deep orange and sweet. If the squash is shiny and a very dark green that means it's not quite ripe yet. Wait till it starts to get a little dull with some orange coloring on the skin before using.

You'll know you have a good squash if you cut it open and it's a dark orange, light yellow means it won't be as sweet. There are also golden and multi-colored varieties.

The biggest drawback to acorn squash is that the rind is quite hard, and therefore difficult to cut.

You can substitute buttercup squash, butternut squash, banana squash, turban squash, hubbard squash, green papayas or golden nugget squash.

Ambercup - This variety is a relative of the buttercup squash and it resembles a small pumpkin. The bright orange flesh has a dry sweet taste. This squash keeps very long in storage .

Autumn Cup - This squash has a dark green rind, and a rich flavored flesh. Autumn cup squash measure about 6 inches and weigh about 2 to 3 pounds.

Banana Squash-This squash is so large that grocers usually package it in smaller slices. It grows up to two feet in length and about six inches in diameter. It has bright orange, finely-textured, sweet flesh.

You can substitute butternut squash, buttercup squash, acorn squash or Hubbard squash.

Butternut - This squash can be easily found in supermarkets. It is a moist squash and tastes a bit like sweet potatoes. It has a bulbous end and pale, creamy skin, a fine-textured, deep-orange flesh and a sweet, nutty flavor. It weighs from 2 to 5 pounds. The more orange the color, the riper, drier and sweeter the squash. The rind is thin enough to peel off with a vegetable peeler. Butternut squash leak a lot of liquid while cooking. It’s a good idea to drain the liquid after an hour or so of cooking to prevent steaming. The liquid tastes good, and you can drink it.

You can substitute buttercup squash, acorn squash, calabaza, delicata squash, kabocha squash, hubbard squash, or green papaya.

Buttercup - Buttercup Squas have a dark green rind with lighter stripes and a round shape, with a circular gray patch on the blossom (non-stem) end. They have a sweet, creamy, orange flesh. Buttercup Squash can be baked, mashed, pureed, steamed, simmered, or stuffed. They can replace sweet potatoes in most recipes.

A disadvantage of buttercup squash is that they tend to be dry. The rind is a little thick, so baking it whole is easier than peeling or cutting it raw.

Choose buttercup squash that are heavy for their size.

You can substitute butternut squash, acorn squash, Hubbard squash, delicata squash, kabocha squash, or green papaya.

Carnival Squash - This is a cream colored squash with orange spots or a pale green squash with dark green spots in vertical stripes. Carnival Squash have hard, thick skins. The sweet yellow flesh tastes like sweet potatoes or like butternut squash.

Carnival squash can be baked or steamed then combined with vegan margarine and fresh herbs.

Delicata -The delicata squash is an heirloom variety, and is a fairly recent reentry into the culinary world. It was popular in the 1920's.

Delicata squash is also called sweet potato squash, peanut squash, and bohemian squash. It has a cylindrical shape, similar to butternut without the bulbous portion. The skin is pale yellow with dark green stripes. The creamy pulp is sweet and smooth with a nutty flavor and tastes a bit like sweet potatoes. Its size may range from 5 to 10 inches in length. The squash can be baked or steamed. The skin, which is more tender than that of other winter squashes, is edible.

You can substitute butternut squash, buttercup squash, or sweet potatoes.

Fairytail Pumpkin - This pumpkin is both an eating and ornamental pumpkin. It's thick but tender, and the deep orange flesh is sweet, thick, and firm. It has a coach-like shape and a warm russet color. Fairytail pumpkins are usually used for baking. Cut them into pieces and bake in the oven.

Gold Nugget - This variety of winter squash is sometimes referred to as an Oriental pumpkin, or golden nugget squash. It looks like a small pumpkin. It ranges in size from one to three pounds.

Gold nugget squashes are small, weighing on average about 1 pound. Both the skin and the flesh are orange.

Gold nugget squash don’t have as much flesh as other squashes and the heavy rind makes them hard to cut before cooking.

Gold Nugget Squash may be cooked whole or split lengthwise (removing seeds). Pierce whole squash in several places, and bake halved squash hollow side up.

Select squash that are heavy for their size, and have a dull finish. Those with shiny rinds are probably immature, and won't be as sweet.

You can substitute acorn squash.

Hubbard - This squash has extra-hard skin which makes them one of the best keeping winter squashes. They are very large and irregularly shaped, with a skin that is bumpy. They have a blue/gray skin, and they taper at the ends. They have large seeds, and a dense flesh.

Hubbard squash is often sold packaged in pieces because it can grow very large.

Hubbard squash has a somewhat similar taste to Kabocha squash (see below). The yellow flesh is very moist and takes longer to cook. They are generally peeled and boiled, cut up and roasted, or cut small and steamed or sautéed. Hubbard squash is good in pies.

The rind of hubbard squash is hard to cut though.

Hubbard squash, if in good condition initially, can be stored 6 months at 50 to 55 degree F. Less rot will occur if stems are completely removed before storage.

You can substitute golden delicious squash , buttercup squash, butternut squash, banana squash, acorn squash, or green papaya

Kabocha-This squash is also known as a Japanese squash, Ebisu, Delica, Hoka, Hokkaido, or Japanese Pumpkin. Kabocha is the generic Japanese word for squash, but refers most commonly to a squash of the buttercup type.

It is an orange-fleshed winter squash with a striated green rind. It's sweeter, drier, and less fibrous than other winter squash, and it tastes a bit like sweet potatoes.

Kobocha Squash may be cooked whole or split lengthwise (removing seeds). It has a rich sweet flavor, and often dry and flaky when cooked. Use in any dish in which buttercup squash would work.

Kobocha squash freezes well.

You can substitute butternut squash, acorn squash, turban squash, or other winter squash.

Pumpkin-The common Hallowe'en pumpkin is not the best choice for making pies, as it is too watery. The sugar pumpkin which is smaller, sweeter, and less watery, is better for making pies. Canned pureed pumpkin also works very well for pies.

You can substitute autumn squash, Hubbard squash, calabaza, butternut squash , buttercup squash, acorn squash or sweet potatoes.

Red Kuri- Originally from Japan and also known as "baby red hubbard," this squash has an orange-red skin and is round with a slight teardrop shape. The flesh texture is very smooth and creamy, with a savory chestnut-like flavor.

Spaghetti squash-This squash is also called vegetable spaghetti, vegetable marrow, noodle squash, calabash, or squaghetti. This is a small, football-shaped squash which ranges in size from 2 to 5 pounds or more. It has a golden-yellow, oval rind and a mild, nut-like flavor. It is not as sweet as the other squashes.

When cooked, the flesh separates in strands that resemble spaghetti.

Look for spaghetti squash with a smooth, dark yellow shell. Those that are nearly white are not very ripe.

To prepare spaghetti squash, cut the squash in half lengthwise and remove the seeds, then bake or boil it until tender. Once cooked, use a fork to rake out the "spaghetti-like" stringy flesh, and serve with your favorite sauce. Spaghetti squash is also good seasoned with olive oil and herbs.
Spaghetti Squash can be stored at room temperature for about a month.

After cutting, wrap in plastic wrap and refrigerate up to 2 days.

Spaghetti squash also freezes well.

Sweet Dumpling - This is a small, mildly sweet-tasting squash which looks like a tiny pumpkin with its top pushed in. The skin color is pale yellow with dark green (and occasionally orange) striping. They weigh only about 7 ounces. They are a great size for stuffing and baking as individual servings. The deep yellow flesh is sweeter and drier than that of other winter squash, and the peel is soft enough to be eaten.

Turban -These squashes come in bizarre shapes with extravagant coloration that makes them useful for decorations. Turban squash can be a combination of orange, yellow, and green. They have a hard, bumpy shell with a turban shaped form at the blossom end. Despite the beautiful rind, the flavor is somewhat bland. You can use them as a centerpiece, or you can hollow them out and use them as exotic soup tureens. They store well.

Sources

The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

Vegetarian Cooking for Everyone, by Deborah Madison, published by Broadway Books, New York

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

www.cityofholland.com

www.whatscookingamerica.net/squash

www.foodsubs.com/Squash

www.seedtosupper.com/winter_squash_recipes

www.ehow.com/how_2896_make-thai-green

www.321recipes.com/winter_squash

www.vegfamily.com/vegan-cooking/winter-squash

www.publix.com/wellness/notes/Display.do?id=Food_Guide&childId=Winter_Squash

2007-01-01T22:07:00.000-05:00

Fresh Mango Sauce

I wish everyone a very happy new year!

I’m getting ready to move to a new apartment. I won’t be moving too far away, just across the Susquehanna River from Harrisburg, but It’s a lot of work getting ready. I won’t be blogging quite as much until I get settled into my new place at the end of January. I’m excited about the move, though. It's a much nicer place.

Here is a very simple mango recipe that I really like, from Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale, page 446. I think some of the best tasting recipes are the simplest.

This is good over vegan ice cream or waffles.

Fresh Mango Sauce
makes about 2 cups

1 large pitted and chopped mango (see my blog from 12/30/06.)

3 tablespoons brown sugar (or the sweetener of your choice, to your taste-I use agave nectar. Since agave is a liquid, my mango sauce is more runny, but still good.)

1 tablespoon lime juice

Combine all ingredients in a blender and process until smooth.

2006-12-30T22:23:00.000-05:00

"Kindness to all God's creatures is an absolute rock-bottom necessity if peace and righteousness are to prevail. "-Sir Wilfred Grenfell (1865-1940)

2006-12-30T18:31:00.000-05:00

Mango Salsa and Some Interesting Things About Mangoes

I found some ripe mangoes in the store. I had never prepared anything with mangoes, so I bought some to try. I made the following salsa recipe, and I liked it a lot. The recipe comes from Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale, page 268.

Mango Salsa
makes about 3 cups

1/4 cup chopped sweet or red onion

1/4 cup lemon juice, lime juice, or orange juice (I like the lime juice best in this recipe.)

1/4 cup chopped, fresh cilantro

1 peeled, seeded and sliced ripe mango

1 finely chopped small red bell pepper

1 finely chopped fresh jajapeno chili pepper (remove seeds for less heat)

1 minced garlic clove

In a small bowl, stir together the onions, juice, and cilantro. Mix in the rest of the ingredients. This tastes even better after it sits for a few hours at room temperature (but not more than three hours. Refrigerate after three hours.)

Some Interesting Things About Mangoes

The mango (plural mangoes or mangos) is the most consumed fruit in the world. No one knows the exact origins of the mango but it appears that it is native to the Southern and Southeast Asian continent including India, Burma, Sri Lanka and Bangladesh. Fossil records were found there dating back 25 to 30 million years. Reference to mangoes as the "food of the gods" can be found in the Hindu Vedas.

Mango cultivars arrived in Florida in the 1830's and in California in the 1880's. Most of the mangoes sold in the United States, however, are imported from Mexico, Haiti, the Caribbean and South America.

The flavor of the mango is a blend of peach, pineapple, and apricot flavors, with a mixture of sweet and sour. The flesh of the ripe mango has a buttery texture surrounding a large, flat, inedible seed in the center. Mangoes are very juicy. The sweet taste and high water content make them refreshing to eat, but messy.

Other common names for the mango are mangot, manga, mangou.

The mango is a member of the Anachardiaceae family. Other distant relatives include the cashew, pistachio, Jamaica plum, poison ivy and poison oak.Urushiol, the irritating chemical in poison ivy and poison oak, is also found in mangoes, though much less than poison ivy and poison oak. Some people get dermatitis from touching mango peel or sap. People who have an allergic reaction after handling a mango can usuallystill eat the fruit if someone else first removes the skin. Although I am very susceptible to poison ivy, I didn't have a problem with the mangoes.

The mango fruit skin is not considered edible.

The leaves are toxic to cattle.

Burning of mango wood, leaves and debris is not advised - toxic fumes can cause serious irritation to eyes and lungs.

The sweet bell pepper (capsicum) was once known as mango in parts of the midwestern United States. Occasionally midwestern menus will still offer stuffed mangoes, meaning stuffed sweet bell peppers, as an entree.

The Mango tree plays a sacred role in India; it is a symbol of love and some believe that the Mango tree can grant wishes.

In the Hindu culture hanging fresh mango leaves outside the front door during Ponggol (Hindu New Year) and Deepavali is considered a blessing to the house.

Many Southeast Asian kings and nobles had their own mango groves; with private cultivars being sources of great pride and social standing.

In India, a certain shade of yellow dye was obtained by feeding cattle small amounts of mango leaves and collecting their urine. Since mango leaves are toxic and cattle are considered sacred, this practice has since been outlawed.

The mango is also a common motif in Indian textiles, known as the paisley design

There are many varieties of Mangoes. Mangoes come in many colors, shapes, and sizes . They can be oblong, round, or pear shaped. Colors may be pink, yellow, orange and red when ripe, and usually green when unripe, but this depends on the species. Some varieties are yellow to green when ripe. Mangoes can weigh up to 4 pounds. Mangoes sold in markets are usually not differentiated by variety, but are generally 4 to 5 inches long and weigh about 8 ounces. The Manila mango are a smaller, golden-yellow variety.

The texture of the flesh varies markedly between different cultivars; some have quite a soft and pulpy texture similar to an over-ripe plum, while others have a firmer flesh much like that of a cantaloupe or avocado, and in some cultivars the flesh can contain fibrous material.

Here are some of the most popular mango varieties:

TOMMY ATKINS MANGO: This mango is red-orange when ripe and yellow when rotten. The fruit is a regular oval, medium to large sized, 12 to 24 ounces, yellowish-orange with deep red to purple blush, thicker skinned, juicy but firm with medium fiber.

HADEN MANGO: The fruit is a regular oval, large, 16 - 24 ounces, yellow almost entirely washed over with an orange-red color, mild in flavor with a small amount of fiber.

ATAULFO MANGO: The fruit is a small, flat, oblong shape, 6 - 12 ounces, greenish yellow to deep golden when ripe; very sweet, rich in flavor and close to fiber free, with a smooth, buttery texture.

KEITT: Florida. The fruit is a large (20-26 oz.) ovate tapering with slight nose-like protuberance above its tip. It has a green to orange-yellow as it ripens; and a firm flesh with a piney sweetness and minimal fiber surrounding the seed area. A late fruiting mango, it is often available into fall.

Mangoes are an excellent source of vitamin A (about 20 times more than an orange) and a good source of vitamin C. They are low in fat and are rich in anti-oxidants, potassium and fiber. The vitamin content depends upon the variety and maturity of the fruit. One cup of fresh mango gives you about 184% of the Daily Value for vitamin A (and it's super rich in beta-carotene), and 61% of the Daily Value for vitamin C. When the mango is green the amount of vitamin C is higher, as it ripens the amount of beta carotene (vitamin A) increases.

Mangoes have a high sugar content.

Mangoes contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid.

Buying Mangoes

When choosing mangoes, press the stem end, hold it close to your nose and sniff. Fresh mangoes have a sweet, resinous scent. If there is no scent, there will be little flavor. A sour smell or a smell of alcohol means the mango is beginning to ferment and is past its prime. The mango should feel firm when held in the palm of your hand. The skin should be tight, not loose or wrinkled. Buy mangoes that give slightly when pressed. Check the area around the stem for plumpness and roundness. Avoid fruit that is very soft or bruised. A couple of black spots are acceptable as these indicate a very ripe mango (the riper ones are sweeter).

Color is not always a good indicator of ripeness. The most common mango varieties turn yellow as they ripen, but other varieties can be ripe when green or slightly yellow. Most varieties will have beautiful coloring blending from yellow to orange to red, but coloring is not always an indicator of maturity as there are some varieties that retain some green coloring.

Fresh mangoes average about 4 inches in length and can range from 9 ounces to 4 pounds in weight. The larger the fruit, the higher the fruit to seed ratio. The largest mangoes have the most juice. Mango season is typically from May through September, but many markets carry mangoes imported from warm climates year-round.

Mangoes are available in fresh, frozen, canned, and dried forms. Canned mango nectar is also available

Ripening and Storing

Mangoes with green areas will ripen in about a week at room temperature, or a bit faster in a paper bag, although completely green fruit may not. Check every day for ripeness. After they are fully ripe, mangoes keep a few days in the refrigerator.

Unripe mangoes should not be stored at temperatures below 55 degrees F., since these colder temperatures will cause chilling injury (uneven flesh ripening and off flavors). Mangoes are best left at room temperature. Refrigerate only soft, very ripe mangoes. Ripe mangoes may be refrigerated whole and unpeeled for 4-5 days. Peeled, sliced and covered fruit can be stored for 3 days in refrigerator.

Mangoes freeze well if they are very ripe. Peel, slice and package them in moisture-proof freezer bags or containers. They can also be pureed and frozen. Greener mangoes should be frozen with sugar or sugar syrup.

To freeze uncooked green mangoes, sprinkle sugar over the peeled, seeded, chopped fruit. Stir gently with a wooden spoon until the sugar dissolves in the fruit's own juices, making sure the pieces are coated. Seal in an airtight container leaving 1/2-inch airspace or in plastic freezer bags with all air squeezed out.

Using Mangoes

The mango is very versatile and can be used at any stage of maturity. Each variety is slightly different in flavor and other characteristics. Green or immature fruit is excellent for cooking as a sauce. Green mango slices may be substituted for any recipe calling for tart apples.

Green mango sauce or dry green mango powder can also be used as a tenderizer and substitute for MSG (monosodium glutamate).

Ripe mangoes can be enjoyed raw eaten out of hand or as a fresh fruit, dessert, salad or salsa. They are also used for chutney, preserves, and jams. One medium mango, 4 inches x 31/2 inches yields approximately 2 cups of prepared fruit.

Eat as-is with a spoon, or mix into breakfast cereal. Pieces can be frozen, made into juice, marmalade, compote, or pureed into sauces.

An average large mango will about 1-3/4 cups diced fruit.

Be careful, the juice will stain your clothing.

Mangoes are widely used in chutney, which in the West is often very sweet, but in the Indian subcontinent is usually sharpened with hot chiles or limes.

In India, ripe mango is often cut into thin layers, dried , folded, and then cut and sold as bars that are very chewy.

Mango is also used to make juices, both in ripe and unripe form.

Pieces of fruit can be mashed and used in ice cream; they can be substituted for peaches in a pie, or put in a blender with soy or rice milk, a little sugar, and crushed ice for a refreshing beverage.

In Thailand and other South East Asian countries, sweet glutinous rice is flavored with coconut then served with sliced mango on top as a dessert.

Use mangoes in mixed fruit salads, in stir-frys , or in mango muffins or mousse.

In many tropical countries, mangoes are peeled and sliced on an angle in a criss-cross fashion down to the seed and then served on a stick or a special mango fork, much like a popsicle or ice cream bar.

Ripe mangoes are extremely popular throughout Latin America. In Mexico, sliced mango is eaten with chili powder and/or salt. Street vendors sometimes sell whole mangoes on a stick, dipped in the chili-salt mixture. In Indonesia, green mango is sold by street vendors with sugar and salt and/or chili.

Half-ripe mangoes are best for cooking, as they hold their shape better. Mango chutneys often use half-ripe mangoes.

Unripe (green) mangoes are popular in many dishes from India, Thailand, and Malaysia. The flesh is tart rather than sweet. Green mangoes are usually available in Asian and Indian markets.

Filipinos eat tart green mangoes sprinkled with salt or soy sauce. In Thailand, green mango slices are dipped in chile powder, sugar and salt as a snack. Grated green mango is used throughout Southeast Asia, India and Malaysia to add a tart flavor to dishes, especially in salads, relishes or as pickles

Dried unripe mango used as a spice in India is known as amchur (sometimes spelled amchoor). Am is a Hindi word for Mango.

In Guatemala, Ecuador, Nicaragua and Honduras, vendors sell slices of peeled green mango on the streets, often served with salt.

In Hawaii green mangoes are often pickled.

Mangoes are delicious as is, in all sorts of salads, in salsas and chutneys, or tarts and cakes. You can even grill fresh mango.

Mangoes are good chilled two hours before serving them.

Mango juice tastes good combined with other fruit juices. Remove skin and pit before juicing

Dried mangoes must be rehydrated in warm water for about four hours before adding to your recipe.

If you can't find mangoes, try substituting peaches or nectarines in recipes.

Wash mangoes carefully in cool water before using.

Mangoes should always be peeled before using.

If the fruit is too ripe to cut without making a mess, roll the fruit in your hands or on a hard surface, until it is extremely soft, slice off the stem end and squeeze the juice into a glass, a container or right into your mouth.

To slice a mango

1. With a sharp thin-bladed knife, cut off both ends of the fruit.

2. Place fruit on flat end and cut away peel from top to bottom along curvature of the fruit.

3. Cut fruit into slices by carving lengthwise along the pit.

To Cube a Mango

1. Cut both "cheeks" of the fruit from the pit.

2. Cut ½" squares by scoring mango with a sharp knife. Do not cut through skin.

3. Turn mango half "inside out," separating cubes. Slice off squares with a knife.

Sources:

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

World Vegetarian, by Madhur Jeffrey, published by Clarkson Potter Publishers, New York

www.freshmangoes.com/varieties.

www.2747.com/2747/food/mango

http://en.wikipedia.org/wiki/Mango

http://www.crfg.org/pubs/ff/mango.html
http://www.webmd.com/content/article/128/116876

http://homecooking.about.com/od/fruit

http://www.mamashealth.com/fruit/mango.asp

http://www.globalgourmet.com/food/kgk/2000/0600/kgk062400

http://www.bellybytes.com/food/mango

http://www.answers.com/topic/mango

http://www.kroger.com/hn/Food_Guide/Mango

http://sarasota.extension.ufl.edu/FCS/FlaFoodFare/Mango

2006-12-27T21:25:00.000-05:00

"To inflict cruelties on defenseless creatures, or condone such acts, is to abuse one of the cardinal tenets of a civilized society - reverence for life. "-Jon Evans (1917- )

2006-12-27T13:03:00.000-05:00

Mushroom and Sun-Dried Tomato Risotto

Serves 4

This recipe uses arborio rice, a rice that cooks to a creamy consistency around a creamy center. It's a bit labor-intensive because you have to stir almost constantly, but I think its worth the effort. This recipe comes from Vegan With a Vengeance, by Isa Chandra Moskowitz, published by Marlowe & Company, page 186.

6 cups vegatable broth

1 cup dried shiitake mushrooms

3 tablespoons olive oil

1 cup finely chopped shallots

3 cups thinly sliced cremini mushrooms*

1/4 cup chopped sun-dried tomatoes

2 garlic cloves, minced

1 tablespoon minced fresh thyme

2 teaspoons minced fresh rosemary

1/2 teaspoon ground or freshly grated nutmeg

A few dashes freshly ground black pepper

1/2 teaspoon salt

1 1/2 cups arborio rice
A few drops black truffle oil

*Cremini mushrooms are baby portobellos or "baby bellos"

Bring the broth to a simmer in a medium-sized saucepan. Add the dried shiitake mushrooms and simmer for about 2 minutes, until the mushrooms are tender. With a slotted spoon, transfer the shiitake mushrooms to a platter. When they are cool enough to handle, coarsely chop them. Cover the broth and keep warm over very low heat.

In a medium-sized saucepan over medium heat, saute the shallots for about 5 minutes. Add the cremini mushrooms (baby bellos) and the sundried tomatoes. Cook until the creminis are tender and most of their moisture has been released, about 7 minutes. Add the garlic, shiitakes, thyme, rosemary, nutmeg, pepper, and salt. Saute for another 3 minutes.

Add the rice and stir for 2 minutes. Add 1 cup of broth. Stirring often, simmer until the broth is absorbed, about 6 minutes. Add another cup of broth, and simmer until the broth is absorbed, still stirring often. Continue to add broth by the cupfuls, cooking and stirring until the rice is tender and creamy and all the broth is absorbed. This should take about 30 minutes. Spoon onto plates, and drizzle a bit of black truffel oil on top, if you wish.

2006-12-23T12:42:00.000-05:00

I'm taking a few days off from blogging to enjoy time with my family. I hope everyone has a merry Christmas, and wonderful holidays. I'll be back in a few days.

2006-12-21T19:23:00.000-05:00

"To my mind, the life of a lamb is no less precious than that of a human being. I should be unwilling to take the life of a lamb for the sake of the human body"-Mohandas Gandhi (1869-1948)

2006-12-20T17:08:00.000-05:00

Pam’s Vegan "Egg" Nog

makes 1 quart

A friend of mine brought this delicious vegan "egg" nog to a party. We all loved it.

12 oz silken tofu

1 very ripe banana

1/3 cup maple syrup

1 ½ tablespoon vanilla

¼ teaspoon salt

¾ teaspoon cinnamon

½ teaspoon nutmeg

1 cup almond milk

1 cup rice milk

1 ½ cups soymilk

Combine all ingredients in a blender. Blend until smooth & frothy.

It will keep for two days in fridge.

2006-12-19T12:45:00.000-05:00

Some interesting things About Parsnips

A parsnip is a white root vegetable with a slightly sweet flavor and is a member of the parsley family . Parsnips look like white-yellow carrots, but they are sweeter than carrots. Parsnips are creamy yellow on the outside and white on the inside.

The ancient Romans grew and cooked parsnips to make broths and stews. Throughout the Dark Ages and early Middle Ages, parsnips were the main starchy vegetable for ordinary people. Parsnips were easy to grow and provided a good source of starch during the lean winter months. They were also valued for their sugar content. Sweet parsnip dishes like jam and desserts became part of traditional English cookery, and they were used for making beer and wine. Today parsnip wine is still one of the most popular of the country wines in England.

Parsnips are high in soluble fiber, whish helps to lower cholesterol and helps to regulate blood sugar. parsnips are a good source of folic acid, calcium, iron and potassium, and contain moderate amounts of vitamins A and C, along with some of the B vitamins. Unlike their carrot cousins, parsnips are not a great source of beta-carotene.

Parsnips are available year-round in some markets but are easier to find in winter and early spring. If parsnips are harvested after a frost, they will taste sweeter, because the extra time and a frost help turn the starch into sugar. Many people prefer the young tender parsnips which are available in the early summer.

When choosing parsnips, look for the small- to medium-size parsnips, about 8" to 10" in length. These are less fibrous and more tender. The larger roots have a stronger flavor and a more fibrous texture with a woody center. Avoid parsnips with blemishes. They should feel firm and be a pale ivory color without any sprouting roots. The skin should be fairly smooth and firm, not shriveled. Any attached greens should look fresh.

To store parsnips, clip off any attached greens before refrigerating. Attached greens will drain moisture from the root. Store parsnips in your crisper drawer in a loosely closed, or perforated plastic bag . Stored this way, they will keep for a week or two. Cold temperatures close to 32 degrees F. helps tp sweeten the parsnips.To use parsnips, Scrub them well before using them. Trim both ends. Cut 1/4- to 1/2-inch off the top (the greens end) to avoid pesticide residues. Better yet, buy organic parsnips.

If you can, peel the parsnips after cooking, they will be sweeter and will retain more nutrients. Almost 50 percent of the nutrients in parsnips are water-soluble, and will leach out into the water during cooking. Most the flavor in parsnips is found just beneath the skin, and some of this flavor will leach out, also. Save the cooking water for use in soups. When parsnips are cooked in soups or stews, the leached-out flavor and nutrients will be in the broth.

Very small parsnips need little or no peeling. Just trim the ends and cook according to your recipe. Medium-size and large parsnips may need to be peeled. Larger parsnips also need to have the woody core removed; if it is cut out before cooking, the parsnips will cook more quickly and evenly.

To steam parsnips, cut them into quarters lengthwise and remove the fibrous core from the larger ones. Small parsnips, whish are about 5 to 7 inches in length and on the slim side, do not need to be cored. Cut into evenly sized pieces and steam until tender, about 10 to 15 minutes, then scrape or peel away the skin. Like carrots, well-scrubbed fresh parsnips may not need peeling.

To roast parsnips (the most flavorful way to prepare them), cut them into 3- inch-by-1/2 -inch sticks, add carrots for extra color and nutrients, toss with a little olive oil, and place them in a single layer on a baking sheet. Bake at 400 degrees Fahrenheit, turning once, until tender, about 20 to 40 minutes depending on thickness.

Small, tender parsnips can be grated into salads, but the larger ones are better cooked.

You can serve parsnips whole, cut up or pureed like mashed potatoes. Serve pureed parsnips with a drizzle of olive oil.

Parsnips are good seasoned with basil, parsley, thyme, and tarragon. Parsnips are also good with garlic. Ginger and nutmeg will bring out the sweetness of parsnips.
Parsnips are great in soups and stews. Add them at the last ten minutes of cooking time so they do not become mushy.

Parsnips can also be used to make a flavorful stock, or pureed for a tasty soup thickener.

Peeled or cut parsnips will turn brown quickly, so either cook them right away after peeling, or put them in a bowl of water with a bit of lemon juice added, until ready to use, then drain and cook.

Parsnips can replace carrots in most recipes, or be combined with carrots. Remember that the flavor of the parsnips will dominate.

Oven Roasted Parsnip "Fries"

Several Parsnips

Olive oil

salt and pepper

Peel and thinly slice the parsnips. Put the parsnip strips in a mixing bowl and splash in some olive oil. Sprinkle with salt and pepper and mix to coat. Spread the parsnips in a single layer on a baking pan. Bake at 450 degrees F. Mix with a long wooden spoon every 10 minutes or so until brown and crisp.

Sources:

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Vegetarian Cooking for Everyone, by Deborah Madison, published by Broadway Books, New York

http://home.howstuffworks.com/natural-weight-loss-food-parsnips-ga.htm

http://www.asianonlinerecipes.com/cooking_guide/about-parsnips.php

2006-12-18T20:18:00.000-05:00

"A man is ethical only when life, as such, is sacred to him, that of plants and animals as well as that of his fellow man, and when he devotes himself helpfully to all life that is in need of help. "-Dr Albert Schweitzer (1875-1965)

2006-12-18T19:48:00.000-05:00

Parsnip-Scallion Pancakes

I love the slight sweet taste of parsnips. today I made the following quick, easy parsnip recipe which is from Vegan with a Vengeance, by Isa Chandra Moskowitz, Published by Marlowe and Company.

Parsnip-Scallion Pancakes
makes about 16 2-inch pancakes

4 cups shredded, peeled parsnips

1 cup finely chopped scallions

½ cup all-purpose flour

2 teaspoons canola plus extra for frying

½ teaspoon salt

a few dashes fresh black pepper

1/3 to ½ cups water

In a large bowl, combine the parsnips and scallions. Mix well. Add the flour, oil, salt, and pepper. Toss well to coat. Add1/3 cup of water and mix until the batter holds together when squeezed. Add more water if needed.

Preheat a heavy skillet over medium-high heat. Add oil to the pan to a depth of about 1/4 inch. Form about two tablespoons of batter into a ball, to form 2-inch wide pancakes. Add as many pancakes to the pan without crowding, leaving enough space to turn the pancakes over. Cook each side for about 2 ½ to 3 minutes until both sides are golden brown.

Drain on a brown paper bag, and serve hot.

2006-12-16T19:27:00.000-05:00

Soy and Balsamic Vinaigrette

Here is a good vinaigrette dressing. It comes from The Good Cook, by Anne Willan, published by Stewart, Tabori and Chang.

This is a dressing for tart greens such as spinach or arugula and for salads containing cooked root vegetables, such as potatoes and celery root.

Soy and Balsamic Vinaigrette
makes 2/3 cup

2 tablespoons balsamic vinegar

2 tablespoons rice wine vinegar

1 tablespoon soy sauce

1 finely chopped garlic clove

6 tablespoons walnut or hazelnut oil

In a small bowl, whisk the vinegars, soy sauce, and garlic. Gradually whisk in the oil in a steady stream so the dressing emulsifies and thickens slightly. Taste and adjust the seasonings.

A Few Tips for Making and Using Good Vinaigrettes

So as not to overwhelm salad greens, use only a little dressing (1/4 cup dressing for 6 cups (about ½ pound) of greens. Use a gentle dressing for salad greens.

Vinaigrettes make a good marinade for vegetables to be grilled.

Taste the Vinaigrette twice, once when it is made, and a second time after it is mixed with the salad. Adjust the seasonings if needed.

2006-12-16T18:54:00.000-05:00

"I would not enter on my list of friends
(Though graced with polished manners and fine sense
Yet wanting sensibility) the man
Who needlessly sets foot upon a worm."

William Cowper, poet

2006-12-15T19:53:00.000-05:00

Children with high IQs are more likely to be vegetarians when they grow up.

It's smart to go veg.

A British study of more than 8000 men and women aged 30 whose IQs had been measured when they were 10 showed that the higher their IQ, the more likely that they were vegetarian.

For each 15-point rise in IQ scores, the likelihood of being a vegetarian rose by 38 per cent. Even after adjusting for factors such as social class and education, the link was consistent.

The findings, published online by the British Medical Journal, were consistent with other studies showing people who are more intelligent eat a healthier diet and exercise more.

For more information, go to www.bmj.com .

2006-12-15T18:45:00.000-05:00

Vinegar

I love sour tasting foods, vinegar included, but I’ve been a bit confused about the different kinds, and about what kinds of vinegar to use. I did a little research, and here are some things I found out.

Vinegar is a sour liquid produced by the fermentation of natural sugars to produce alcohol and then a secondary fermentation to produce vinegar.

Homemade vinegar usually uses a starter called "mother of vinegar."

It is believed that vinegar was discovered by chance more than 10,000 years ago, when a cast of wine turned sour and became something new and good. The word "vinegar" comes from the French "vin aigre", meaning sour wine. Since its initial discovery, vinegar has been produced from many other materials, including molasses, dates, sorghum, fruits, berries, melons, coconut, honey, beer, maple syrup, potatoes, beets, malt, grains and whey.

Around 5,000 BC, the Babylonians began flavoring vinegar with herbs and spices. Roman legionnaires used vinegar as a beverage (as do some people do today with the very expensive vinegars). Hippocrates used vinegar for medicinal purposes.

Vinegar helped Hannibal cross the Alps with his elephant-riding army. Boulders, which blocked their path, were heated and doused with vinegar causing the boulders to crack and crumble.

The United States Food and Drug Administration (FDA) requires that any product called "vinegar" contain at least 4% acidity.

Varieties of Vinegars

There are many different kinds of vinegars, and different regional cuisines favor different varieties. The favorite of the French is red wine vinegar and white wine vinegar, which are tangy and great for vinaigrettes and marinades. Italians prefer balsamic vinegar, and the Spaniards like sherry vinegar. Asians like the mild rice vinegar. Americans favor cider vinegar, which is tangy and fruity, and British and Canadian cooks prefer malt vinegar, which has a lemony flavor.

The different types of vinegars vary in their tartness. If you change the type of vinegar in a recipe, you will change the taste of the dish. The proportions of vinegar to oil or sugar will have to be changed if you change the type of vinegar in a recipe.

Vinegars range in price from inexpensive to very expensive. Some vinegars cost over a hundred dollars. In some cases, the more expensive vinegars are no better than the cheaper ones.

Here are some of the most widely used vinegars:

Apple cider vinegar, sometimes called cider vinegar, is made from cider or from concentrated apple juice (called "must"), and is often sold unfiltered, with a brownish-yellow color. This fruity vinegar is inexpensive and very tart. Cider vinegar is the most popular vinegar used for cooking in the United States. While it's not the best choice for vinaigrettes or delicate sauces, it works well in chutneys, hearty stews, and marinades. It's also used to make pickles, though it will darken light-colored fruits and vegetables. The organic, unfiltered, and unpasteurized cider vinegars have a more interesting flavor, but there may be some sediment.
Be careful, some cider vinegars are nothing more than white vinegar with flavoring.

Balsamic vinegar is an aromatic, aged type of vinegar traditionally manufactured in Modena, Italy, from the concentrated juice, or must, of sweet white grapes (typically of the Trebbiano variety), matured by a long and slow process through natural fermentation. It is aged in a series of casks made from different types of wood without the addition of any other spices or flavorings. This popular Italian vinegar has a sweet, fruity flavor and mild acidity.

The words "aceto balsamico tradizionale" on a bottle of balsamic vinegar inducates that it is the "real thing". A good traditional balsamic will probably cost about $30 for about a cup of vinegar. Cheaper balsamic vinegars can be sour and harsh.

Production of traditional Balsamic Vinegar is governed by the quasi-governmental Consortium of Producers of the Traditional Balsamic Vinegar of Modena (Consorzio Tra Produttori Dell aceto Balsamico Tradizionale Di Modena). Products produced under their supervision come with a seal from the Consorzio ensuring they have met stringent standards.

The production of traditional Balsamic Vinegar is very labor intensive and time consuming, making it very expensive and available in limited quantities. Originally available only to the Italian upper classes, balsamic vinegar became widely known and available around the world in the late 20th century (which explains why I never heard of balsamic vinegar when I was a child).

True balsamic is aged between three to twelve years and even older. Some basalmic vinegars have been aged for 100 years. Expensive balsamic vinegars (labeled traditional or tradizionale) are aged in wood barrels for at least 12 years and can cost over $100 per bottle. They are syrupy and only slightly acidic. These expensive vinegars are often sipped as you would a vintage port, or used in desserts.

Nontraditional or commercial balsamic vinegar, sold in supermarkets in the United States, is typically made with red wine vinegar or concentrated grape juice mixed with a strong vinegar, and laced with caramel and sugar. This includes some balsamic vinegars imported from Modena. Commercial Balsamic Vinegar is not subjected to the restrictions of the traditional vinegars.The commercial balsamic vinegars, however, are quite suitable for use in marinades, vinaigrette dressings , sauces, and gravies, or to season strawberries, peaches and melons.

Balsamic vinegar is excellent with fruits.

To truly savor the taste of the expensive finer balsamic vinegars, do not heat them.

Because of its sweetness, balsamic vinegar should not be the sole vinegar in a dressing, but should be used as an accent to enhance wine vinegars.

There is now a white balsamic vinegar (a pale gold), which has a less intense flavor. White balsamic vinegar is good in recipes in which the appearance would be marred by the darker color of the traditional balsamic.

Cane vinegar, made from sugar cane syrup, varies in quality. It is most popular in the Philippines (where it is called sukang iloko), although it is also produced in France and the United States. It ranges from dark yellow to golden brown in color and has a mellow flavor. It contains no residual sugar, and is not sweeter than other vinegars .

Rice vinegar, though it's sometimes called rice wine vinegar, is made from fermented sugars derived from rice, not rice wine. Rice vinegars are sweet and mild . They are good flavored with herbs, spices and fruits. Rice vinegars are popular in Asian dishes. The Japanese use rice vinegar in sushi, in dipping sauces, and to create many pickled dishes. It is also good for marinating tofu (with soy sauce and ginger), and in grain and bean salads. Rice vinegars go well with toasted peanut and sesame oils to dress fruit salads, Japanese noodles, and cucumber salads.

Rice vinegar is popular because it does not significantly change the appearance of the food.
There are three major kinds of rice wine vinegar: red (used as a dip for foods and as a condiment in soups), white (used mostly in sweet and sour dishes), and black (common in stir-fries and dressings). Most recipes that call for rice vinegar intend for you to use white rice vinegar.

White rice vinegar is used in Japan to make sushi rice and salads, and in China to flavor stir-fries and soups. Western cooks often use it to to dress salads or vegetables. The Japanese white rice vinegar, one of the mildest vinegars, is sweeter and milder than the Chinese white rice vinegar, which is more acidic and sharper.

Red rice vinegar, also called red vinegar, Chinese red vinegar , or Chinese red rice vinegar is slightly salty. It's sometimes used in sweet and sour dishes, or as a dipping sauce. Red rice vinegar is traditionally colored with red yeast rice, although some Chinese brands use artificial food coloring instead.

Chinese black vinegar, also called black vinegar, black rice vinegar, Chinese brown rice vinegar, brown rice vinegar, Chinkiang vinegar, Chekiang vinegar, Chenkong vinegar, or Zhejiang vinegar, is an aged vinegar made from rice, wheat, millet, or sorghum, or a combination. It has an inky black color and a malty, smoky flavor. Some Chinese black vinegars may contain added sugar, spices, or caramel color. Black rice vinegar is used in stir-fries and dipping sauces. Notes: The best Chinese black vinegars are produced in the province of Chinkiang (or Chekiang or Zhejiang--there are many spellings). Black vinegar is stronger than white rice vinegar, and it's often used in stir-fries, and as a dipping sauce.

A somewhat lighter form of black vinegar, made from rice, is produced in Japan, where it is called kurozu. It is claimed to be a healthful drink with high concentrations of amino acids.

There is also Brown rice vinegar , a mild vinegar made from fermented brown rice. The smaller batch organic brown rice vinegars have a more developed flavor.

Seasoned rice vinegar, also called seasoned rice wine vinegar or sushi vinegar is sweetened or otherwise seasoned with spices or other added flavorings. Although many Asian cooks would prefer to add their own seasonings to a dish, using seasoned rice vinegar saves time when making sushi. You can also use it to dress salads, vegetables, and other dishes. To make your own seasoned rice vinegar, use 3/4 cup white rice vinegar, 1/4 cup sugar, and 2 teaspoons salt.

Wine vinegars, which are made from red, white, or rose wines, are the most commonly used vinegars in Mediterranean countries and Central Europe. They have the taste and aroma of the wines they are made from. These vinegars may be used interchangeably. Red wine vinegar has a more intense, hardy flavor, and white wine vinegar is less assertive, with a clean, light, fruity taste.

As with wine, there is a considerable range in quality of wine vinegars. Better quality wine vinegars are matured in wood for up to two years and have a complex, mellow flavor. There are more expensive wine vinegars made from individual varieties of wine, such as Champagne, sherry, or pinot grigio.

White wine vinegar is made from the fermentation of a blend of white wines. It is clear and pale gold, almost colorless. The taste is distinctly acidic, and the aroma is like that of the wine from which it comes. White wine vinegars are milder than red wine vinegars.

White wine vinegar, like white wine, can be very good, or not so good. Your safest bet is not to buy the cheapest or the most expensive. Because of the mildness of white wine vinegar, French cooks use it to make sauces, vinaigrettes, soups, and stews. It's also an excellent base for homemade fruit or herb vinegars.

White Wine Vinegar brings out the sweetness in strawberries and melons. A little white wine vinegar added to spicy salsas and marinades will make the flavor of sauces and glazes more exciting.

You can replace heavy cream or butter with a splash of White Wine Vinegar to balance flavors without adding fat.

The tart, tangy taste of white wine vinegar reduces the need for salt.

White wine vinegars do not overwhelm the flavors of shallots or citrus zest. Use white wine vinegars with lighter oils such as lighter olive oils or neutral oils such as sunflower seed oil or canola oil.

Red wine vinegar is an assertive, strong vinegar. It is a staple in French households and is used in vinaigrettes and for making marinades, stews, and sauces. It's a good choice if you're trying to balance strong flavors in a hearty dish. Robust red wine vinegars make good salad dressings and marinades because the taste can stand on its own without the addition of other strong flavorings.

Rred wine vinegars are more acidic, and go well with heavier oils such as nut oils and extra virgin olive oil, and with dense greens such as spinach.

Champagne vinegar is made from a dry white wine which is made from Chardonnay or Pinot Noir grapes (both of which are used to make Champagne). This light and mild vinegar is good for dressing delicately flavored salads or vegetables. Mix it with nut or truffle oil to make a vinaigrette. Champaign vinegar goes well with extra-virgin olive oil.

Sherry vinegar, also called sherry wine vinegar, vinagre de Jerez , Jerez vinegar, vinagre de Xeres , or Xeres vinegar, is an upscale vinegar with a wonderful nutty, sweet flavor. Sherry vinegar is aged under the full heat of the sun in wooden barrels. The most expensive sherry vinegars are aged for a long time.

Sherry vinegar is assertive and smooth. It’s d great for deglazing pans and perking up sauces.

Sherry vinegar combines well with walnut oil which accentuates the nutty flavor of the vinegar.

Sherry vinegar is very acidic and dressings made from it require much more oil than the standard 3 parts oil to 1 part vinegar in order to balance its strength. Sherry vinegar may need six parts oil to one part vinegar. Add a little oil at a time and taste. Use sherry vinegar with heavier nut oils and bitter greens.

You can modify the tartness of sherry vinegar by mixing in a little balsamic vinegar.

Flavored vinegar , also called infused vinegar has been flavored, usually with herbs, fruit, garlic, or peppercorns. Flavored vinegars are handy when you want to make a flavorful salad dressing or sauce in a hurry.

Fruit vinegars are made by blending soft fruits or fruit concentrates with a mild vinegar. Fruit vinegars go well with avocados, citrus, fruits and grains. Sometimes sugar or fruit liqueurs are added. Popular fruit-flavored vinegars include those infused with whole raspberries, blueberries, mangos, or figs (or from flavorings derived from these fruits). Some of the more exotic fruit-flavored vinegars include blood orange and pear.

Persimmon vinegar is popular in South Korea, and jujube vinegar is produced in China.
Raspberry flavored vinegars, have a sweet-sour taste that is good on fruit salads, used as a marinade or basting sauce, added to your favorite salad dressing, or used by itself on salads or cooked vegetables.

Fruit vinegars are also made from fruit wines without any additional flavouring. Common flavors of fruit vinegar include black currant, raspberry, quince, and tomato. Typically, the flavors of the original fruits can be tasted in the vinegar.

Popular commercial fruit vinegars include raspberry vinegar, blueberry vinegar, and mango vinegar.

Fruit flavored vinegars are easy to make at home, but be sure to use a trustworthy recipe. If too much fruit is added to the vinegar, it may not be sufficiently acidic to ward off harmful microbes.
Herbal vinegars are created by flavoring wine vinegar or white distilled vinegars with spices or other seasonings. Popular flavorings are garlic, basil and tarragon . Cinnamon, clove and nutmeg flavored vinegars are an aromatic addition to dressings. Mediterranean herbs such as thyme or oregano also make good herb vinegars. Tarragon vinegar is one of the most popular. It goes well with greens or potato salad. Herb vinegars are especially useful in salads and savory dishes.

To prepare herb vinegars at home, add sprigs of fresh or dried herbs to store-bought vinegar. Just put one or two sprigs of clean, fresh herbs in a bottle of warm vinegar, tightly seal the bottle, and let it stand for at least a few days. The sprigs will eventually become bitter, so remove or replace them after a few weeks. Make sure that the vinegar you use has an acidity level of at least 5% (find this on the label). Wine, rice, or cider vinegars are good bases for most herb vinegars. Don't add too many herbs to the bottle, just a sprig or two, or you may reduce the acidity of the vinegar too much causing the vinegar to lose its preserving ability.

Herb vinegars are a good way to preserve fresh herbs and to incorporate their flavor into salad dressings, marinades, and sauces.

Sweetened vinegar is of Cantonese origin and is made from rice wine, sugar and herbs including ginger, cloves and other spices.

Malt vinegar, also called alegar, is very popular in England. It's made from fermented barley and grain mash, and flavored with woods such as beech or birch. It has a pungent, lemony flavor and is often served with fish and chips. Malt vinegar is too strongly flavored for salad dressings. However, when it is distilled to a clear white, instead of amber brown, it is excellent for pickling, especially walnut pickles. The darker malt vinegar will darken lighter colored pickles. Any English recipe calling for vinegar typically uses malt vinegar.

Malt vinegar is also good for making chutneys. Since it's so assertive, it's not a good choice for vinaigrettes or delicate sauces.

Varieties include brown malt vinegar and distilled malt vinegar, which is clear.

Though it may cost a little more, it’s best to get the "real" malt vinegar instead of a "non-brewed condiment", which is water, acetic acid, and coloring.

Coconut and Cane Vinegars are common in India, the Philippines and Indonesia.

Cane vinegar is made from fermented sugarcane and has a very mild, rich-sweet flavor. It is most commonly used in Philippine cooking.

Coconut vinegar, made from the sap of the coconut palm, is low in acidity, with a musty flavor and a unique aftertaste. Coconut vinegar is used extensively in Southeast Asian cuisine , particularly in the Philippines, as well as in some cuisines of India. It is used in many Thai dishes. A cloudy white liquid, it has a particularly sharp, acidic taste with a slightly yeasty note.

Palm vinegar, also called toddy vinegar, is a cloudy white vinegar. It is popular in the Philippines. It's milder than wine or cider vinegars.

Vinegar made from beer is produced in Germany, Austria, and the Netherlands. Although its flavor depends on the type of beer from which it is made, it is often described as having a malty taste. Beer vinegar that is produced in Bavaria is a light golden color, with a very sharp and not very complex flavor.

Vinegar made from raisins is used in cuisines of the Middle East, and is produced in Turkey. It is cloudy and medium brown in color, with a mild flavor.

Vinegar made from dates is a traditional product of the Middle East.

White vinegar, also called distilled vinegar, distilled white vinegar , or white distilled vinegar ( it is transparent in appearance) is made from grain (often corn) and water. This is a cheap vinegar used for making pickles, cleaning out coffee pots, and washing windows. White vinegar is a bit too harsh for most recipes, but it does a great job with pickles. Use it sparingly, or substitute lemon, tomato, or grapefruit in recipes where white vinegar is called for. Be careful if you're substituting another vinegar in a pickle recipe--to adequately preserve, vinegar should have an acidity level of at least 5%.

Umeboshi vinegar, also called umeboshi plum vinegar , ume vinegar, ume plum vinegar, pickled plum vinegar, or plum vinegar is a Japanese vinegar that is very salty. It is a pink brine that has a distinctive, cherry aroma and a fruity, sour flavor. It is good used in dips and salad dressings. Umeboshi vinegar is a by-product of the making of umeboshi (Japanese pickled plums). Technically, Umeboshi vinegar is not classified as a vinegar because it contains salt, but it is a good substitute for vinegar and salt in any recipe. I like to sprinkle a few drops on salad greens.

Storing vinegar

Unopened bottles of vinegar will last indefinitely. Because of its acidic nature, vinegar is self-preserving and does not need refrigeration. Once opened, vinegar should be used within 8 months. White vinegar will almost unchanged over an extended period of time. In other vinegars, color changes or the development of a haze or sediment may occur, but this is only an aesthetic change. The product can still be used.

Vinegar is best stored airtight in a cool, dark place.

Using Vinegar

(see also the various varieties above)

Vinegar acts as a natural preservative, and will retard the growth of bacteria. To adequately preserve, vinegar should have an acidity level of at least 5%.

Vinegar's principal uses are the flavoring of foods and the preservation, or pickling, For use as a condiment, vinegar is often flavored with garlic, onions, tarragon, or other herbs and spices.

Mixed with oil and seasonings it becomes a "vinaigrette" used as a dressing on vegetable salads and cooked vegetables. Vinegar is also a common ingredient in marinades.

You can substitute the following for vinegar: lemon juice (as a flavoring or for acidulating water) , lime juice (as a flavoring or for acidulating water), brandy (for deglazing pans) ,fortified wine (for deglazing pans and perking up sauces) , wine (for deglazing pans and perking up sauces) , ascorbic acid (mixed with water), or tamarind paste.

You can dress a salad with a little salt and vinegar alone. Use a mild low-acid vinegar such as balsamic, rice. Champagne, or low acid fruit vinegars. Lightly salt the greens and sprinkle a few drops of oil over them.

You can save an overly sweetened dish by adding a little vinegar.

Cake icing can be prevented from becoming sugary if a little vinegar is added to the ingredients before cooking. The same is true when making homemade candy.

To keep potatoes white, add a teaspoon of white distilled or cider vinegar added to the water in which you boil potatoes. You can keep peeled potatoes from turning dark by covering them with water and adding 2 teaspoons of vinegar.

Freshen up slightly wilted vegetables by soaking them in cold water and vinegar.

Perk up a can of soup, gravy or sauce with a teaspoon of your favorite specialty vinegar. It adds flavor and taster fresher.

Remove fruit or berry stains from your hands by cleaning them with vinegar.

Try making small batches of pickles with any unique tasting vinegar with over 5% acidity. You are bound to discover some new culinary territory if you head in this direction.

To perk up bean soups, add a little vinegar during the last five minutes of cooking.

When cooking cabbage, a little vinegar in the water will help to decrease the cabbage odor.

To keep the color in red cabbage, add a little vinegar to the water at the start of cooking.

To cut calories, make vinaigrettes from milder vinegars like balsamic, champagne, fruit, or rice wine vinegar. Since they're less pungent, you can use a higher ratio of vinegar to oil.

Vinegar will dissolve reactive metals like aluminum, iron, and copper. When cooking with vinegar, use pots and utensils made of stainless steel, glass, enamel, plastic, or wood.

Vinegar can reduce bitterness and balance flavors in a dish.

Adding vinegar to a pot of water improves the color of any vegetables you're cooking.

For salads, the ideal proportion of oil to vinegar is three parts oil to one part vinegar; however, given the range of tastes and strengths of the many oils and vinegars, feel free to adjust these measures as needed.

When using vinegar in salads, you can use more than one variety. Vinegars can easily be combined. You may want to use one as a base and another for its particular sharpness, sweetness, or flavor.

Fresh lemon, orange, tangerine, grapefruit, and lime juices add a sparkly, clean, and fresh quality that combines well with vinegars.

Nutrition

Vinegar contains some minerals such as calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Apple cider vinegar contains more than thirty important nutrients, a dozen minerals, over half a dozen vitamins and essential acids, and several enzymes. When vinegar is made from fresh apples, it contains pectin, a soluble fiber. Pectin binds to cholesterol and pulls the cholesterol out of the body.

Nutritional Highlights
Vinegar, cider, 1 cup (240g) (236.6ml)
Calories: 33.6
Protein: 0.0g
Carbohydrate: 14g
Total Fat: 0.0g
Fiber: 0.0g

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

The Best Recipes in the World, by Mark Bittman, published by Broadway Books, New York

The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers

World Vegetarian, by Madhur Jeffrey, published by Clarkson Potter Publishers, New York
Professional Vegetarian Cooking, by Ken Bergeron, published by John Wiley and Sons, Inc.

The Saucy Vegetarian, Quick and Healthful No-Cook Sauces and Dressings, by Joanne Stephaniak, published by Book Publishing Company

Vegetarian Cooking for Everyone, by Deborah Madison, published by Broadway Books, New York

1,000 Vegetarian Recipes, by Carol Gelles, published by Macmillan, USA

www.foodsubs.com/Vinegars

www.bellybytes.com

www.vinegarman.com

www.versatilevinegar.org

www.pccnaturalmarkets.com/health/Food_Guide/Vinegar

2006-12-13T13:09:00.000-05:00

Vegan Sesame-Cornmeal Biscuits
makes 12 biscuits

Sesame seeds add flavor and calcium to these low-fat biscuits. The recipe comes from The Whole Foods Diabetic Cookbook, by Patricia Stevenson and Michael Cook, published by Book Publishing Company, Summertown, Tennessee, page 79.

1 cup whole wheat pastry flour

2/3 cup cornmeal

1/3 cup wheat germ

2 teaspoons baking powder

1 tablespoon sesame seeds

1 tablespoon oil

1 cup low fat soy milk

Preheat the oven to 350 degrees F.

In a medium bowl, mix thoroughly the pastry flour, cornmeal, wheat germ, baking powder, and sesame seeds.

Add the oil and soymilk. Beat well.

Drop onto a floured cookie sheet (or a cookie sheet lined with baking parchment).

Bake at 350 degrees F. For 20 or 25 minutes.

2006-12-13T13:03:00.000-05:00

"Man must establish and maintain a beneficial relationship with the rest of nature. It cannot be called beneficial unless it can be seen to extend permanently into the future. It must therefore be creative, not predatory. Conservation is not enough."-Bruce Allsopp, The Garden Earth

2006-12-12T22:17:00.000-05:00

"Surely we ought to show [animals] great kindness and gentleness for many reasons, but above all because they are of the same origin as ourselves."-St. John Chrysostom, ( c. 347-407), Homilies

2006-12-12T20:21:00.000-05:00

Mushrooms with Sesame Seeds
serves 2 or 3

These are really good on toast or as a side dish with beans and vegetables. Please see yesterday’s blog (12/11/06) for some interesting things about sesame seeds, and please see my blog from 11/14/06 for some interesting things about mushrooms. The following recipe is from World Vegetarian, by Madhur Jaffrey, published by Clarkson Potter Publishers, New York, page 243.

½ pound white mushrooms

3 tablespoons olive oil

2 teaspoons sesame seeds

salt, to taste

freshly ground black pepper, to taste

2 tablespoons finely chopped fresh parsley

Cut the mushrooms lengthwise into thick slices.

Put the oil into a large frying pan and heat over medium heat. When the oil is hot, put in the sesame seeds. As soon as the seeds begin to pop (just a few seconds) add the mushrooms. Stir and fry for a few minutes until the mushrooms loose their raw look. Add salt and pepper to taste. Stir again. Add the parsley and stir to mix. Take the pan off the heat and serve.

2006-12-11T20:23:00.000-05:00

Taratour Sauce (Tangy Sesame Seed Sauce) and Some Interesting Things About Sesame Seeds

I made the following quick spread today when a friend came by unexpectedly. Thia is definitely quick and easy. It took about 5 minutes to make. We ate it on crackers, but it also can be used as a spread for hot pita bread quarters, as a dip for raw vegetables, or poured over falafel. I thought it was very good, and my friend seemed to really enjoy it. It’s adapted from The Vegetarian Epicure, Book Two, by Anna Thomas, published 1978 by Alfred A. Knopf, New York. My adaptation was to use a blender instead of mixing everything by hand, making it quicker and easier.

Taratour Sauce (Tangy Sesame Seed Sauce)
makes 2 cups

1 cup tahini

3 large cloves garlic, crushed or finely minced

½ cup fresh lemon juice

1 teaspoon salt

½ cup cold water

Place all the ingredients in a blender and process until smooth. Add more water, a tablespoon at a time, if needed. The sauce should be the consistency of mayonnaise.

Some Interesting Things About Sesame Seeds

Sesame seeds are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch. They come in a host of different colors, including white, yellow, black and red. The white sesame seeds are the most commonly used it the United stares. White sesame seeds have a nuttier flavor, and black sesame seeds taste more bitter. However, whether a recipe calls for white or black seeds often has more to do with the appearance of a dish rather than flavor.

Sesame is one of the oldest seeds known to man. Sesame seeds have been grown in tropical regions throughout the world since prehistoric times They are thought to have originated in India or Africa, and the first written record of sesame dates back to 3,000 B.C., there is an Assyrian legend that when the gods met to create the world, they drank wine made from sesame seeds.

The addition of sesame seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough.

Sesame seeds were brought to the United States from Africa during the late 17th century.

"Open sesame," the famous phrase from the Arabian Nights, refers to the fact that the sesame seed pod bursts open when it reaches maturity.

Currently, the largest commercial producers of sesame seeds include India, China and Mexico.

Sesame seeds are rich in manganese, copper, and calcium and contain Vitamin B1 (thiamine) and Vitamin E (tocopherol). They contain powerful antioxidants called lignans, which are also thought to be anti-carcinogenic. They also contain phytosterols, which block cholesterol production. The nutrients of sesame seeds are better absorbed if they are eaten after grinding them.

Although sesame leaves are edible, recipes for Korean cuisine which call for "sesame leaves" are often a mistranslation, and really mean perilla.

Buying Sesame Seeds

You can buy hulled (the hulls have been removed) and unhulled (the hulls are intact) sesame seeds. Products containing the seed hulls might have more oxalates than desired on a low oxalate meal plan. Oxalates may interfere with calcium absorption. Product labels do not always say whether the hulls have been removed or not, so check the color. Hulled sesame seeds are almost white, and the unhulled ones are beige. Most sesame seed butters made from whole, non-hulled seeds are fairly dark in color and have a much more bitter taste than butters made from hulled sesame kernels. Most tahini (sesame seed paste) is usually made from the seeds without hulls.

Sesame seeds are available in prepackaged containers as well as bulk bins. Just as with any other food that you can purchase in the bulk section, make sure that the bins containing the sesame seeds are covered and that the store has a good product turnover to ensure freshness. Make sure there is no evidence of moisture. Smell those in bulk bins to make sure they do not smell rancid.

Storing Sesame Seeds

Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer. Keep sesame seeds in a tightly sealed jar in the refrigerator for up to 6 months.

Toasting Sesame Seeds

White sesame seeds are nearly always toasted before using. There are differing opinions over the toasting of black sesame seeds. Black sesame seeds tend to become bitter when toasted.

To toast sesame seeds on the stove top, put them in a dry skillet and toast over low heat, shaking the pan often until the seeds are fragrant and golden brown, about 2 minutes. Transfer immediately to a plate so they do not continue to cook in the hot pan and become dark and bitter. When sesame seeds are being toasted, they sometimes pop out of the pan. A screened top or an inverted mesh sieve will prevent this. Do not use a solid lid because this would trap the stead causing the seeds to become soggy.

For oven toasting, preheat the oven to 325 degrees Fahrenheit. Spread the seeds out on a baking sheet. Bake until the seeds brown and become fragrant, about 15 minutes. Remove from the oven and allow the toasted seeds to cool.

Using Sesame Seeds

Use toasted sesame over steamed vegetables, in salads, stir-fries, or rice.

If using sesame seeds on baked goods, add them raw. The seeds will toast in the oven during baking.

Sesame seeds are the main ingredients in both tahini and the Middle Eastern sweet treat, halvah.

Sesame seeds are used in many Asian cuisines, Indian dishes, and Japanese vegetarian cooking.

In China, sesame seeds are used to flavor cakes, cookies, and popular desserts such as sesame seed balls and fried custard. Both black and white sesame seeds are used in Chinese cooking. (A third variety of beige colored sesame seeds is not as popular).

Chefs in tempura restaurants blend sesame and cottonseed oil for deep-frying.

Tan and black sesame seed varieties are roasted and used for making the flavoring called gomashio. You can either purchase gomashio at a health food store or make your own by using a mortar and pestle. Mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds.

Sesame paste is added to sauces, and delightfully aromatic sesame oil is used to flavor everything from dips to marinades.

Add unroasted sesame seeds into the batter the next time you make homemade bread, muffins or cookies.

Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.

Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combined with miso for a savory snack.

Combine toasted sesame seeds with rice vinegar, tamari and crushed garlic and use as a dressing for salads, vegetables and noodles.

Sesame Oil

Sesame seeds were one of the first crops processed for oil. There are two kinds of sesame oil. Dark sesame oil is aromatic, thick, deep amber in color, and strongly flavored. It is used for flavoring. The paler cold pressed sesame oil is used for cooking. The lighter oil is found in Indian cooking, while Asian countries favor the darker variety.

Sesame oil is a popular ingredient in Chinese cooking. The Oriental oil is pressed from toasted sesame seeds. The non-roasted sesame oil you sometimes find in supermarkets and health food stores is not a good substitute for the sesame oil used in Oriental cooking.

Some supermarkets sell toasted sesame oil that is mixed with less expensive oils such as canola oil. This dilutes the toasted sesame flavor. Japanese brands of pure toasted sesame oil are a safe bet.

Keep sesame oil in the refrigerator. It may become cloudy when chilled, but it will clear up when it reaches room temperature.

Try adding a little dark sesame oil (just a little, too much will create too strong a flavor) to marinades, salad dressings, or in the final stages of cooking. When using toasted sesame oil in cooking, add the oil at the end of the cooking time. If cooked too long, toasted sesame oil loses a lot of its flavor, and it burns easy.

Recipes often call for a few drops of sesame oil to be drizzled on a dish just before serving.

Besides its use in cooking, sesame oil is found in holistic preparations for everything from treating infections to stimulating brain activity. It is also believed to contain antioxidants.

Tahini

Tahini is a paste made of ground sesame seeds and is used in many Near and Far East recipes. You can purchase it prepared in most markets. Do not confuse tahini with sesame butter which is denser, stronger-tasting , and is made from roasted and pressed unhulled sesame seeds. Also do not confuse tahini with Chinese sesame paste, which is made of roasted, ground sesame seeds, and tastes very different from tahini.

Keep tahini in the refrigerator for up to one year.

You can buy tahini in natural food stores, Middle Eastern groceries, and in ethnic sections of some supermarkets.

The oil sometimes separates and rises to the top of the jar like peanut butter does. Just stir the oil in.

You can make you own tahini. Here is a recipe:

Tahini
makes ½ cup

2 tablespoons sesame seeds

½ teaspoon sesame oil

1/4 teaspoon salt

1/4 cup tepid water

Process sesame seeds in a blender until smooth. Add sesame oil, salt, and then slowly add 1/4 cup of water while blending. Blend until completely smooth. It should have the consistency of peanut butter.

Sesame seeds turn rancid quickly, so make certain yours are fresh. Be sure to store them away from light and heat and use quickly.

Sources

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Sundays at Moosewood Restaurant, by the Moosewood Collective, published by Simon and Schuster, Inc.

The Spice and Herb Bible, A Cooks Guide, by Ian Hemphill, published by Robert Rose, Inc.

www.hort.purdue.edu/newcrop/afcm/sesame.html

www.whfoods.com/genpage.php?tname=foodspice&dbid=84

http://chinesefood.about.com/library/weekly/aa051701a.htm

http://homecooking.about.com/od/spice1/a/sesamevarieties.htm

2006-12-11T16:12:00.000-05:00

" ‘I’ll not hurt thee,’ says Uncle Toby, rising with the fly in his hand. ‘Go,’ he says, opening the window to let it escape, ‘Why should I hurt thee? This world is surely wide enough to hold both thee and me’ "- Laurence Sterene (1713-1768), Tristram Shandy

2006-12-10T18:51:00.000-05:00

Bronzed Tempeh with Broccoli and Spicy Peanut Sauce

I went to a vegan potluck today and had a really good time. It’s always good to spend times with friends, and if good vegan food is also involved, that definitely adds to the fun. The food really was good.

Someone made the following dish for the potluck. It comes from The Vegetarian Meat and Potatoes Cookbook, by Robin Robertson, published by The Harvard Common Press, Boston, Mass.- page 136.

Some people thought that this dish was too spicy hot, but I liked it. If you don’t like spicy hot foods, you can adjust the amount of chili paste accordingly.

Bronzed Tempeh with Broccoli and Spicy Peanut Sauce
makes 4 servings

1 pound tempeh, cut into 4 pieces

2 garlic cloves, minced

3 scallions, chopped

1 tablespoon peeled and minced fresh ginger

2 tablespoons tamari or other soy sauce

1 tablespoon dry sherry

1 teaspoon sugar

1 tablespoon peanut oil

3 tablespoons creamy natural peanut butter

1 teaspoon Asian chili paste

1/4 cup water

2 cups broccoli florets, lightly steamed until crisp-tender

1/4 cup unsalted roasted peanuts

hot cooked rice

Place the tempeh in a medium-size saucepan and cover with water. Bring to a simmer, and simmer for 10 minutes. Drain the tempeh and place in a shallow bowl.

In a small bowl, combine the garlic, scallions, ginger, tamari, sherry, and sugar. Pour over the tempeh and marinate for 1 hour in the refrigerator.

Heat the oil in a large skillet or wok over medium-high heat. Remove the tempeh from the marinade, reserving the marinade. Add the tempeh to the hot skillet and cook until lightly browned on both sides, about two minutes, total. Remove with a slotted spoon and set aside.

Add the reserved marinade to the skillet and boil to reduce by one third. Stir in the peanut butter, chili paste, and 1/4 cup water, blending well. Return the tempeh to the skillet, turning to coat it with the sauce. Stir in the broccoli and peanuts, tossing lightly to combine and heat through. Serve immediately over hot cooked rice.

2006-12-09T14:19:00.000-05:00

Vegan Black Bean Sauce

Today I made this quick, easy, tasty, bean recipe. It’s from The Saucy Vegetarian, Quick and Healthful No-Cook Sauces and Dressings, by Joanne Stephaniak, published by Book Publishing Company, page 103. I love this book!

Vegan Black Bean Sauce
makes about 1 cup

This is good on stewed winter vegetables, pita bread triangles for dipping, or brown rice.

1 cup cooked black beans, rinsed and drained

2 tablespoons tahini

2 teaspoons tamari soy sauce

2 teaspoons balsamic vinegar

½ teaspoon crushed garlic

1/4 teaspoon ground cumin

1/4 teaspoon ground ginger

pinch of cayenne pepper

3 to 4 tablespoons water, more or less as needed

Place all ingredients in a blender fitted with a metal blade. Process until smooth and creamy, using just enough water to make the sauce thick but pourable.

2006-12-08T23:00:00.000-05:00

"I feel very sad for women who continue to purchase real fur coats. They are lacking in a woman’s most important requisites, heart and sensitivity."-Jayne Meadows, quoted in an animal charity advertisement.

2006-12-08T17:36:00.000-05:00

Here is a good bean recipe. It is a recipe for the slow cooker (Crock Pot), and comes from Fresh From the Vegetarian Slow Cooker, by Robin Robertson, published 2004 by The Harvard Common Press, Boston Mass., p.78. See yesterday's blog (12-7-06) for some tips on using beans.

Veggie Jambalaya
serves 4

Traditional jambalaya is a combination of rice, beans, meat, seafood, and spices. Jambalaya usually contains sausage and a variety of other meats. In this vegetarian version, feel free to add chopped seitan, tempeh, or even vegetarian pepperoni or sausage to replace all or part of the beans. Serve over hot cooked rice.

2 teaspoons olive oil

1 large, yellow onion, chopped

1 medium green bell pepper, seeded and chopped

1 celery rib, chopped

2 garlic cloves, minced

1 1/2 cups cooked or one 15.5-ounce can dark red kidney beans, drained and rinsed

1 1/2 cups cooked or one 15.5-ounce can black-eyed peas, drained and rinsed

one 15-ounce can crushed tomatoes

one 14.5-ounce can diced tomatoes, drained

1 cup water

1 teaspoon file powder (optional)

3/4 teaspoon dried thyme, crumbled

1/2 teaspoon Old Bay seasoning

Salt and freshly ground black pepper

8 ounces vegetarian sausage links, cut into one-inch pieces

Tabasco sauce

1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion, bell pepper, celery, and garlic. Cover and cook until soft, about 5 minutes.

2. Transfer to a 4 or 6 quart slow cooker. Add the beans, tomatoes, water, file powder (if using), thyme, and Old Bay seasoning. Season with salt and pepper, cover and cook on low for 6 to 8 hours.

3. Just before serving time, heat the remaining one tablespoon oil in a small skillet over medium heat. Add the sausage link pieces and cook until browned, them add to the jambalaya along with the Tabasco sauce to taste.

2006-12-07T21:49:00.000-05:00

"I am sometimes asked: ‘Why do you spend so much of your time and money talking about kindness to animals when there is so much cruelty to man?’ I answer: ‘I am working at the roots.’ "-George T. Angell

2006-12-07T18:40:00.001-05:00

Some Interesting Things About Beans

Beans are legumes. Legumes are the edible fruits or seeds of various shrubs, trees, and other plants that are members of the Fabaceae family. The family includes peas, beans, and lentils, as well as tamarind, fenugreek, licorice, and carob.

In some Eastern cultures, legumes have been a basic dietary staple for more than 20,000 years. The lima and pinto bean were cultivated for the first time in the very earliest Mexican and Peruvian civilizations more than 5,000 years ago, being popular in both the Aztec and Inca cultures.

Most parts of the world have their favorite legume. East Asia’s favorite is the soybean. The popular legumes of the Middle East are lentils, peas, and chick peas. In India, many varieties of legumes are made into dahl.

The United States is by far the world leader in dry bean production.

Beans provide rich taste and texture, are an important source of protein, are inexpensive, and are easy to prepare.

When grains are eaten with legumes (such as rice and beans), All the amino acids are present which provides "complete protein".

A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. Beans are a good source of some B vitamins, potassium, and fiber, Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).

Legumes may cause intestinal discomfort in some people. You can minimize this by changing the soaking water several times when you prepare dried beans, or by switching to canned beans. Rinse canned beans well to wash off excess salt. If you are increasing your bean consumption, drink adequate fluids and exercise regularly so that your gastrointestinal system can handle the increased dietary fiber. Your body will eventually adjust to the increased fiber.

Bean Varieties

There are several hundred varieties of beans. Here are a few of the most popular ones.

Adzuki Beans are small, with a mahogany color They have a rich flavor and a solid texture. Adzuki beans come originally from Asia. The name means "little bean" in Japanese. Because of the red color, adzuki beans are used in festive meals in Japan. They are also used often in macrobiotic cooking. They are used to make a sweet paste used to fill steamed buns and other Asian pastries (see my blog from 9/21/06). They can also be used to make Mexican dishes. They are good with ginger, garlic, sesame oil, soy sauce, and scallions to garnish.

Black Beans, sometimes called turtle beans, have an almost mushroom-like flavor and soft floury texture. These beans are medium sized, oval, with a matt black color. They are the most popular beans in the Costa Rica and Cuba. Black beans make good soups. They are good seasoned with cumin, lime, lemon, tomato, hot peppers, cilantro, and garlic.

Black-Eyed Peas, also called cow peas, have a scented aroma, creamy texture and distinctive flavor. These beans are characterized by their kidney shaped, white skin with a small black eye and very fine wrinkles. They are originally from Africa, and are popular in the southern part of the United States. Black-eyed peas are quick to cook, and need no pre-soaking. They are good in salads. They are good seasoned with soy sauce, vinegar, black pepper, scallions, and garlic.

Cannellini Beans are large, white, and shaped like a kidney bean. They are good seasoned with oregano, garlic, tomatoes, parsley, onions, and basil.

Cranberry Beans are known for their creamy texture with a flavor similar to chestnuts. Cranberry beans are rounded with red specks, which disappear on cooking. These beans are a favorite in northern Italy and Spain. You can find them fresh in their pods in Autumn. They also freeze well.

Garbanzo Beans or chickpeas are the most popular bean in the world. They come originally from the Middle East. They have a firm texture, and are most often pale yellow in color. In India they also use red, black, and brown chickpeas. Garbanzo beans are usually the base for hummus and falafel. They are also good in soups and pasta dishes. They are good seasoned with soy sauce, garlic, tomatoes, lemon juice, ume paste, tahini, and Italian herb seasonings.

Dark Red Kidney Beans are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. These beans are produced mainly in the northern U.S.A. They are popular in southwestern and Mexican dishes. They are good seasoned with cumin, onions, chilis, tomatoes, and garlic.

Light Red Kidney Beans have a solid texture and flavor. They are large and kidney-shaped with a pink color. This bean is popular in the Caribbean region as well as in Portugal and Spain.

Lentils are one of the oldest cultivated crops in the world. They are used throughout the Mediterranean regions and the Middle East, and are especially popular in India, where they are cooked to a purée and called dhal. Dozens of varieties of lentils exist in addition to the brown variety most common in the West, with colors that range from yellow to red-orange to green. Lentils are good in soups, salads, and with roasted vegetables. They are good with garlic, curry spices, Italian spices, soy sauce, and mustard.

Large Lima Beans are large and flat with a greenish-white color. They have a buttery flavor and creamy texture. This bean is named after Lima, Peru.

Green BabyLima Beans originated inPeru . The baby variety is used in Japan for making desserts from bean paste known as "an." These are medium-sized flat beans with a greenish white color, buttery flavor, and creamy texture.

Pink Beans have beautiful pink color and are of medium size (similar to the Great Northern and the Pinto) and have a refined texture and delicate flavor.

Pinto Beans are the most widely produced bean in the United States. They contain the most fiber of all beans. They are medium size with an oval shape, and are speckled reddish brown over a pale pink base. They have a solid texture and flavor

Small Red Beans are particularly popular in the Caribbean region, where they are normally eaten with rice. Dark red in color, small red beans are also smoother in taste and texture than the dark red kidney bean.

White Beans (including Great Northern, Navy, and small white pea beans) are used in recipes for baked beans and soups. They are good seasoned with garlic, black pepper, liquid smoke, mustard, bay leaf, and thyme. Great Northern Beans are popular in France for making cassoulet (a white bean casserole) . These beans have a delicate flavor, thin skin, and are flat, kidney shaped, medium-sized white beans. Navy Beans are small, white and oval with a refined texture and delicate flavor. These are the beans used for the famous Boston and English baked beans, because their skin and fine texture do not break up on cooking. These beans were named for their use as part of the U.S. Navy diet during the second half of the 19th Century.

Great Northern Beans and Navy Beans are sometimes refered to as Haricot Beans.

Buying Dried Beans

When buying dried beans, try to buy ones of uniform size so they will finish cooking at the same time.

Try to buy beans that are not too old. Fresh beans have a better taste and texture when cooked. Older beans take longer to cook. The fresher dried beans are glossy, vibrant, and plump, while the older ones are sallow, withered, and dull. Beans from speciality companies, especially the organic suppliers, are usually fresher.

Storing Dried Beans

Store dried beans in glass jars. Put a few dried chili peppers in the jar with the beans to keep insects away from the beans.

Sorting and Rinsing

All dried beans need to be sorted through for small stones and other impurities. This can be done by spreading them on a shiny stainless steel (the better to see the impurities) cookie sheet, and pushing them back and forth a few times. Next rinse the beans by putting them in a bowl and covering them with water, still watching for impurities. Pour off the water.

Soaking Dried Beans

Place the picked-over and rinsed beans in a large bowl ( large enough for the beans to double in size) and cover with 4 cups of water for each cup of beans. Soak overnight (or for 6 to 8 hours) (in the refrigerator if the kitchen is very warm). The next day, drain, discard the soaking liquid, and cook according to your recipe. Overnight soaking is the recommended method because the beans will hold their shape better not crumble as easily. However, when overnight soaking is not possible, a quick method is to clean and rinse the beans, cover them with water, boil them for five minutes, remove from the heat, cover them and let them sit for an hour, drain, and cook as usual.

Cooking Dried Beans

Raw beans contain small amounts of toxins that are destroyed by cooking.

Older beans take longer to cook.

Dried beans usually double or triple in size when cooked.

Adding 3 teaspoons of vegetable oil to the cooking water will keep beans from boiling over.

The taste of beans can be improved by adding a small amount of brown sugar or molasses. This also helps the beans to retain their shape.

Macrobiotic cooks suggests adding a piece of kombu to the beans while they are cooking. This will help to soften the beans and it adds flavor.

To "boil" beans, use three parts water to one part beans. Some of the longer cooking varieties, such as chickpeas, need four parts water to one part beans. Use a large enough pan to allow for the beans to expand (2 of 3 times their volume). Bring to a boil over high heat, immediately reduce heat to medium-low. Simmer uncovered, stirring occasionally. Simmering, rather than boiling, prevents the beans from bursting their skins. Make sure the beans are always covered with water. During cooking, add more hot water if necessary, and stir. Cook until tender (1 to 2 hours for most beans.

To check for tenderness, pinch or bite a few beans at a minimum suggested time, then every 10 to 15 minutes until the beans are tender.

Cool cooked beans quickly and refrigerate. They can turn sour if left at room temperature for too long.

To prevent beans from becoming tough, do not add acidic ingredients, such as tomatoes, vinegar, or wine, until the beans are cooked. Also, do not add salt until the beans are cooked. Add these ingredients after the beans have cooked through, and simmer for 15 minutes longer to blend the flavors.

To save slightly overcooked beans, add acidic ingredients such as vinegar, tomato juice, or citrus juice. Start with 2 teaspoons acid per quart of beans. Remove from the heat and stir. Rice vinegar is the mildest choice of vinegar. If the beans are really overcooked, mash them and make bean dip.

For the best flavor and texture, cook the beans the day before they are to be served, and cool them in the cooking liquid.

For more flavor, add dried herbs, sauteed onions, and/or garlic about halfway through the cooking time.

Overcooked beans fall apart, releasing bean starch which thickens the cooking liquid. This may be desirable for some recipes.

When substituting one kind of bean for another in a recipe, use beans that are of similar in size and shape to the beans called for in the recipe.

To Bake Beans

Baking beans creates the glazed, crusty top characteristic of baked beans and bean pot casseroles. Traditional containers for baking beans are earthenware bean pots, usually 3 or 3½ quart size. The pot and lid should be glazed at least on the inside and must be lead-free. You can also use glass or ceramic casseroles. Metal baking pans are not recommended.

To bake beans, preheat the oven according to the recipe instructions. Then combine the drained cooked beans, seasonings, liquids and any other ingredients in the bean pot or casserole. Cover it and bake for 1 to 1½ hours. To brown the top of the beans, remove the lid and bake the beans 15 to 30 minutes longer.

Leftovers

Leftover beans should be cooled and then refrigerated in a airtight container. They will usually keep at least 4 days.

Bean dishes thicken as they cool and their seasonings and flavors continue to blend, making many bean dishes taste better the next day.

Reheat beans over low heat and stir them often. Beans scorch easily over high heat. If the beans are too thick, stir in some water a little at a time.

Plan for leftover beans. With leftover beans you can make quick, easy lunches, salads or appetizers.

Freezing Cooked Beans

If you plan to freeze cooked beans, it’s a good idea to undercook them. Cook the beans about 30 minutes less than the suggested cooking times. This will help the beans maintain their shape and texture as they thaw and reheat.

Freeze beans in 1 to 2 cup portions so they will be easy to thaw and use. Freezer containers should be airtight and moisture proof. Leave enough space at the top of the container for expansion of the beans. Fill the container to 1 or 1½ inches from the top, making sure the beans are covered with liquid so they won't dry out.

Cooked beans will keep in the freezer 2 to 3 months. After that time their flavor and texture will begin to deteriorate.

Thawing and Reheating Frozen Beans

Thaw beans overnight in the refrigerator, for several hours at room temperature, or for about an hour in a pan of warm water. When the beans can be removed from their freezer container, put them in a saucepan to reheat and finish cooking.

Bring the beans to a boil slowly over medium heat to avoid scorching. Then reduce the heat and simmer until the beans are tender, 20 to 30 minutes. The time the beans need to simmer will depend on how undercooked they were when you froze them.

Sources:

The Essential Vegetarian Cookbook, by Diana Shaw, published by Clarkson Potter Publishers, New York

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Professional Vegetarian Cooking, by Ken Bergeron, published by John Wiley and Sons, Inc

The Best Recipes in the World, by Mark Bittman, published by broadway Books, New York

www.centralbean.com/cooking

2006-12-06T22:39:00.000-05:00

"The greatness of a nation and its moral progress can be judged by the way its animals are treated." Mohandas Karamchand Gandhi, The Moral Basis of Vegetarianism

2006-12-06T21:02:00.000-05:00

Hoppin Jose
makes 4 servings

I had some left-over beans and some brown rice, so I made the following dish. I think it’s pretty good. It’s really quick and easy. I got it from The Convenient Vegetarian, Quick-and-Easy Meatless Meals, by Virginia Messina and Kate Schuman, published by Macmillan, page 47.
This is a Mexican-style version of Hoppin’ John which is a popular dish in the southern part of the U.S.A.

One (15-ounce can black beans, drained, or 2 cups cooked, drained

2 cups cooked brown or white rice

½ cup finely chopped mild red onion

1 cup medium salsa

One (4-ounce) can diced green chiles or 1/4 cup diced fresh

½ cup chopped scallions (green onions) including the green portion

Preheat oven to 350 degrees F. (Unless you are using the microwave).

In a medium bowl, mix the beans, rice, red onion, salsa, and chiles. Place the mixture in a 1-quart ovenproof or microwavable casserole. Bake 25 minutes or microwave on high 2 to 3 minutes. Top with scallions just before serving.

2006-12-05T20:22:00.000-05:00

Vegan Onion and Apple Soup With Apple, Sesame, and Ginger Relish

I was out all day at a gardening class, and I didn’t have time to cook. The following recipe is one I have made before, and really like.

This recipe is from The Millennium Cook Book, Extraordinary Vegetarian Cuisine, by Eric Tucker and John Westerdahl, and Sasha weiss, published by ten Speed press, Berkley, California, p. 62. This book features recipes from the Millennium Restaurant which was voted the best in its categories by Veg News Magazine in the 2005 Veggie Awards. I think the following soup recipe is really wonderful, although it is a bit more involved than most of the recipes I put in my blog.

Onion and Apple Soup
Makes 6 Servings

4 large yellow onions cut into thin slices (6 cups)

2 cups dry red wine or non-alcoholic red wine

3 apples (or pears), peeled and cut into thin slices (4 cups)

1/4 cup minced fresh ginger

2 teaspoons Sucanat or unrefined sugar

2 teaspoons minced fresh tarragon

1 teaspoon minced fresh thyme

½ teaspoon ground black pepper

8 cups vegetable stock

1/3 cup dark miso

1 tablespoon balsamic vinegar

½ cup wild rice, cooked (I cup when cooked)*

sea salt to taste

Apple, Sesame, and Ginger Relish (recipe follows)

In a soup pot, combine the onions and red wine. Cook, covered, over medium heat until the onions soften, about 15 minutes. Add the apples, ginger, Sucanat, tarragon, thyme, and pepper.

Cook another 5 minutes, then add the vegetable stock. Reduce the heat and simmer for 40 minutes to 1 hour.

Whisk in the miso and add the balsamic vinegar and wild rice. Add salt. Serve each bowl of soup topped with 1 tablespoon of the apple relish.

*To cook wild rice (from www.mnwildrice.com): Wash 1 cup uncooked wild rice thoroughly. Add to 3 cups boiling water, salted to taste, in a heavy saucepan. Return water to boil and stir. Reduce heat and simmer, covered, 50-60 minutes or just until kernels puff open. Uncover and fluff with table fork. Simmer five additional minutes. Drain any excess liquid. For chewier texture cook less time. Yield: 3-4 cups of cooked wild rice. (For additional flavor, try cooking in vegetable broth)

Apple, Sesame, and Ginger Relish
Makes 1 cup

1 apple, peeled, cored, and finely diced

2 scallions, finely diced

1/4 cup fresh lemon juice

1 tablespoon sesame seeds, toasted**

1 tablespoon minced fresh ginger

½ teaspoon ground black pepper

Toss all the ingredients together in a bowl.

** To toast sesame seeds: Toss the seeds in a dry saute pan over medium heat, shaking the pan constantly, until the spices darken slightly and give off fragrant wisps of smoke. This takes about 3 to 6 minutes.

2006-12-04T22:29:00.000-05:00

"Kindness to all God’s creatures is an absolute rock-bottom necessity if peace and righteousness are to prevail."-Sir Wilfred Grenfell, The Adventure of Life

2006-12-04T18:56:00.000-05:00

Papaya and Vegetable Salsa

I love shopping at thrift shops for books. I often find recipe books that have only a few vegan recipes, or recipes I can make vegan But because the books cost very little at thrift shops I can buy them and get my money’s worth. Yesterday I bought, Lighter Quicker Better, by Richard Sax and Marie Simmons, published by William Morrow and Company, Inc., New York. It is not a vegetarian cookbook (even recipes in the "Meatless Main Dishes" chapter use meat and chicken stock), but it has a lot of recipes that are vegan or can be adapted. I made the following salsa recipe, and I think it’s really good. I ate the salsa on a salad as a dressing, but it would be good with corn chips, in bean burritos, over baked potatoes, over rice, or in the recipe that comes after the salsa recipe (haystacks).

Papaya and Vegetable Salsa
Makes about 2 cups
From Lighter Quicker Better, by Richard Sax and Marie Simmons, published by William Morrow and Company, Inc., New York, page 19

1 large ripe papaya, halved, seeded, peeled, and finely chopped

1 cup finely chopped juicy ripe tomatoes, with juice, with or without seeds.

½ cup finely chopped seeded and peeled cucumber

1/4 cup finely chopped scallion

3 tablespoons fresh lime juice

1 tablespoon finely chopped cilantro or parsley

2 teaspoons finely chopped jalapeno or other chili pepper, or to taste

salt to taste

In a medium bowl, combine the papaya, tomato, cucumber, scallion, lime juice, cilantro (or parsley), jalapeno, and a pinch of salt. Stir to blend. Let stand at room temperature until the mixture becomes juicy, about 20 minutes. Taste and adjust the seasonings.

Some Tips on Making Salsa

Salsa is best after th flavors meld, so letting it stand for an hour or two at room temperature is a good idea. Do not let it stand for more than 3 hours, or the acidic ingredients will make the salsa mushy.

The finer the ingredients are chopped, the better the flavors will blend.

Use vine-ripened tomatoes when they are in season, and plum tomatoes when tomatoes are not in season. Plum tomatoes have more flavor and a denser than other out-of-season tomatoes.

Seeding the tomatoes will make less watery salsa.

Here is a good use for Salsa. I have no idea where I got this recipe, but it’s good.

Haystacks

Baked corn chips

canned vegetarian baked beans, heated

soy cheese, grated

leaf lettuce (romaine is good), torn into bite-sized pieces

Onions, chopped

green or red peppers, chopped

olives, chopped

tomatoes, chopped

salsa

soy cream cheese, optional

chives, chopped, optional

Put corn chips on a plate, (crushed, if you wish). Put the other ingredients in serving bowls. Guests can select what they wish to stack on their plate (salad bar style). This is great for picnics, parties, or fast meals.

About Papaya

The papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in color from green to orange to rose. The fruit can be shaped like a pear or oblong, and can weigh from ½ pound to 25 pounds. The yellow flesh is sweet and soft when ripe.

The large center cavity is filled with shiny, gray seeds. The peppery seeds are edible. They can be dried and ground and used like pepper.

There are two types of papayas, the Hawaiian and Mexican. The Hawaiian papayas are sweeter than the Mexican. The Hawaiian varieties also known as Solo papayas, are found most often in supermarkets. These fruits are pear shaped, weigh about a pound each, and have yellow skin when ripe. The flesh is bright orange or pinkish, depending on the variety.

The Mexican varieties are not as common but can be found in Latino supermarkets. Mexican papayas are much larger then the Hawaiian types and can weigh up to 20 pounds and be more than 15 inches long. Although the flavor is less intense than the Hawaiian varieties, they are still delicious and enjoyable.

Papayas are a rich source of vitamin A and C. One half of a small papaya can provide 150% of the recommended dietary intake of Vitamin C. It is low in calories, fat free, cholesterol free, and a good source of potassium, folate, and fiber

Papaya can be found all year long with the peak season being early summer and fall. Most of the papayas come from Hawaii, but smaller quantities from Florida, California, Mexico, Puerto Rico, and Central and South American countries are becoming more available.

Look for papayas that are partly or completely yellow in color, depending on variety, that give slightly to pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have soft areas. Papayas that are hard and green are immature and will not ripen properly.

Uncut papayas have no smell. Papayas that are cut should smell sweet, not bad or fermented. Papayas with a spotty coloring usually have more flavor.

Slightly green papayas will ripen quickly at room temperature, especially if placed in a paper bag. As the papaya ripens, it will turn from green to yellow.

Place ripe papayas in a plastic bag and store in the refrigerator. Papayas will keep for up to a week, but it's best to use them within a day or two.

To prepare papayas, cut the fruit in half lengthwise and scoop out the seeds. Scoop out the flesh with a spoon or peel off the skin.

Use papayas to make a hot and spicy salsa.

Blend papaya with soy milk, soy yogurt, or orange juice for a breakfast smoothie.

Add papaya slices to honeydew, melon, and strawberries to make a colorful fruit cup or salad.

Papaya is a popular breakfast fruit in many countries.

Papaya is also used in salads, pies, sherbets, juices, and confections. The unripe fruit can be cooked like squash.

The unripe fruit contains a milky juice in which is present a protein-digesting enzyme known as papain,. This juice is used in the preparation of various remedies for indigestion and in the manufacture of meat tenderizers.

Papayas are usually grown from seed. Their development is rapid, fruit being produced before the end of the first year. Under favorable conditions, a plant may live five years or more.

Information Sources:

Brilliant Food Tips and Cooking Tricks, by David Joachim, published by Rodale

Grandmother’s Food Secrets, by Myles H. Bader, published by Mylette Enterprises, L.L.C., Las Vegas, NV 89102

www.foodreference.com/html/artpapaya.

www.2747.com/2747/food/papaya/index

2006-12-03T21:24:00.000-05:00

"Perhaps the second most destructive habit I see [ the first is the use of alcohol, tobacco, alcohol, caffeine, recreational and prescription drugs] is the use of animal products. Meat. Fish, fowl, eggs, and dairy products all have much in common. In addition to the well-documented health reasons, there are economic, environmental, humanitarian, and for many, spiritual reasons that support the adoption of a vegetarian diet." -The Health Promoting Cookbook, by Alan Goldhamer, D.C., published by Book Publishing Company, Summertown, TN 38483, page 8.

2006-12-03T19:00:00.000-05:00

Vegan Oatmeal Raisin Cookies
makes 12

This recipe is from The Health Promoting Cookbook, by Alan Goldhamer, D.C., published by Book Publishing Company, Summertown, TN 38483. If you like cookies to be really sweet, you probably won’t like these. I do like them because they are not terribly sweet. There is no refined sugar in the cookies. The sweetness comes from the raisins, bananas, and apple juice. There is also no added oil or salt, which is why they are in The Health Promoting Cookbook. They are, of course, quick, easy, good (at least I think so), and vegan.

4 cups oat flour (It can be oatmeal ground in a blender or food processor.)

1 teaspoon baking powder

½ teaspoon baking soda

1 teaspoon cinnamon

1/4 teaspoon nutmeg

2 ripe bananas, mashed

1 cup apple juice

½ cup raisins

Preheat the oven to 375 degrees F. Mix the flour, baking powder, baking soda, cinnamon, and nutmeg in a large bowl.

In a food processor blend the bananas and apple juice until smooth.

Slowly add the flour mixture while mixing in the food processor.

Pour the batter into the large bowl. Add the raisins. Drop by spoonfuls onto a nonstick baking sheet. Bake for 10 minutes at 375 degrees F.

2006-12-03T00:33:00.000-05:00

"My own species, unfortunately, is the greatest predator on the planet. We have the distinction of killing our own kind as well as other living creatures. But mankind is relatively new and may develop beyond this in time."-Gladys Taber, Conversations with Amber

2006-12-02T23:23:00.000-05:00

Polenta

I have been experimenting with polenta the past couple of days because my recent dental work meant I had to eat soft foods for a few days. When I was a child, I ate cornmeal mush. My mother put the leftover cornmeal mush in the refrigerator where it became firm. The next day she cut it into squares, fried it, and served it with syrup. I didn’t know I was eating a typical Italian dish called polenta which today is an item on the menus of upscale restaurants.

Polenta is a dish made by cooking cornmeal in boiling water, It is a is a traditional staple food throughout much of northern Italy. Polenta is served either soft or it is cooled to make it firm, then cut into slices to bake, grill or fry. often other ingredients are added to make a variety of dishes. When boiled, polenta has a smooth creamy texture.

I think polenta is really good, and you can be creative with it, which makes it fun. Here is a recipe for basic polenta, and some ways of serving it.

Basic Polenta

4 cups water

1 cup stone-ground cornmeal

salt to taste

In a large saucepan, ( one large enough to allow for swelling of the cornmeal, and the heaving and bubbling as it cooks), bring the water and salt to a boil over medium heat. The pot should only be half full, or the water might overflow when you add the cornmeal. Sprinkle in the cornmeal in a steady stream with one hand while whisking with the other. Lower the heat to medium, and whisk until the polenta thickens enough to pull away from the pan and resists stirring, 30 or 40 minutes.

Or combine the cornmeal, salt, and water in a large saucepan, the bring to a boil, stirring almost constantly. When it comes to a boil, reduce heat to medium and whisk until the polenta thickens enough to pull away from the pan and it resists stirring, 30 or 40 minutes.

Just before the polenta becomes too firm to stir, you can stir in any of the following:

Two tablespoons of olive oil, 2-3 cloves of minced garlic, and a quarter cup of chopped sundried tomatoes. (If the tomatoes are packed in oil, make sure to drain them first.)

Half a cup of canned sweet corn kernels and a quarter cup of sliced green Spanish olives.

You can serve polenta topped with your favorite tomato sauce or with an assortment of grilled vegetables.

Polenta recipes include cooking it with mushrooms, vegetables or tomato sauce.

To make firm polenta for grilling or frying, spread the cooked polenta on a baking sheet and let it cool until it is firm.

Chilled, firm polenta may be served cut into triangles alongside chili or other hearty stews.
Leftover polenta may be cut into strips or triangles, coated in seasoned bread crumbs and vegan Parmesan cheese, and fried in olive oil.

Cooked polenta can also be shaped into balls, patties, or sticks and fried in oil until it is golden brown and crispy.

Try pouring the just cooked, soft polenta in a non-stick baking sheet and letting it cool completely. Brush it lightly with extra-virgin olive oil mixed with one finely minced garlic clove. Brown under a boiler for one minute, and sprinkle with minced fresh basil.

To grill firm polenta, cut 1/4 inch thick squares of polenta with a pizza cutter. Brush the squares with olive oil and grill over a hot fire until browned on both sides.

To fry firm polenta slice1/4 inch thick squares of polenta into narrow strips. Fry in hot oil until golden brown and crusty. Drain well and serve hot.

To bake firm polenta, place ½ inch thick slices in a single layer on an oiled baking sheet (or a baking sheet lined with parchment baking paper), and bake at 350 degrees until heated.

Some Interesting Things About Polenta

The word "polenta" can also refer to the ground cornmeal, sometimes called "Italian cornmeal".
The grain can be either coarse or fine.

Unless you buy the stone ground cornmeal (sometimes called water ground) , the nutritious germ has been removed to extend the shelf life. Whole grain cornmeal that has the germ intact has black and red spots in it. Whole grain cornmeal also has more of a true corn taste than the quick-cooking corm meal. The whole grain cornmeal should be stored in the refrigerator where it will keep for a year.

Cornmeal is not corn flour. In the United States, corn flour is very finely ground corn, and is not well suited for making polenta, because it would be too pasty. In the United Kingdom, corn flour refers to the white starch from corn, what is called "corn starch" in The United States.

Polenta is made with either yellow or white cornmeal. Yellow is the most common. Early forms of polenta were made with such starches as the grain farro and chestnut flour, both of which are still used in small quantity today.

Polenta is very similar to corn grits, a common dish in the cuisine of the Southern United States. The difference is that grits are usually made from coarsely ground hominy .When cooked, grits and polenta both have smooth textures.

Polenta is often cooked in a huge copper pot known in Italian as paiolo, a huge copper pot without a tin lining, and with a convex bottom.

Polenta is traditionally a slowly cooked dish, sometimes taking an hour or longer to cook. Instant and precooked polenta have become popular in Italy and elsewhere. You can find pre-cooked polenta in major supermarkets in the United States.

A good way to prevent lumps in polenta is to cook it in a double boiler. This takes longer but requires less stirring. Stir with a whisk every five minutes at the beginning, every three minutes as it thickens, and constantly towards the end as it becomes thick enough to resist you.

You need more liquid to cook cornmeal that most grains. The ratio of water to cornmeal should br 4 to 1. If you use too little water, the polenta will be dry and lumpy.

Polenta made with finely ground cornmeal forms lumps easily. In order to avoid this, add 1/5 of the cornmeal to the salted water while it is still cold, mixing with a whisk. Once the cornmeal is blended with the water, cover, in order to prevent boiling polenta from splashing, and let boil for 10 minutes. Then, stirring constantly, add the remaining cornmeal following the procedures described in basic method.

To store polenta, cover it with plastic wrap and refrigerate for up to three days.

To clean the polenta pot, fill the pot with cold water and let it sit overnight. In the morning the polenta should pull away easily.

Information Sources:

World Vegetarian, by Madhur Jaffrey, published by Clarkson Potter Publishers, New York

The Essential Vegetarian Cookbook, Your Guide to the Best Foods on Earth, by Diana Shaw, published by Clarkson Potter Publishers, New York

Brilliant Food Tips and Cooking Tricks, by David Joachim, published by Rodale

www.italianmade.com

2006-12-01T21:58:00.000-05:00

Tofu Pecan cutlets
makes 10 servings
(2 slices per serving)

This is one of my favorite recipes. It’s from Professional Vegetarian Cooking, by Ken Bergeron, published by John Wiley and Sons, Inc. , page 327. It’s not as quick as most of the recipes I like to make, but I think it’s really good. This was one of the first recipes I made when I went vegetarian.

2 ½ pounds tofu

Marinade
1/4 cup soy sauce
2 tablespoons sherry wine
pinch black pepper

Three-Stage Breading Process

Flour Mixture
1 cup all-purpose flour
1 teaspoon garlic powder
½ teaspoon salt
pinch pepper
1 ½ cup water

Bread Crumb Mixture
2 ½ cup bread crumbs, unseasoned
½ cup ground pecans
1/4 cup fresh parsley, minced
2 teaspoons dried basil

Preheat the oven to 400 degrees F. Rinse each block of tofu and slice across the narrow width into 8 slices for 20 slices total. Place on a paper towel to absorb the moisture.

Combine the marinade ingredients on a sheet pan , then lay the tofu slices into the marinade. Turn the slices over once or twice as needed to cover well with the marinade.

In a bowl combine the flour, garlic powder, salt and pepper. Remove 1/4 cup flour mixture to another bowl and gradually mix in water until smooth.

In a third bowl combine bread crumb mixture ingredients.

Dredge the tofu slices first in the dry flour mixture. Shake off the excess flour and dip into the flour and water mixture. Shake off excess and dip into the bread crumb mixture and set on a lightly oiled baking sheet.

Bake the cutlets for 10 minutes, then turn them over with a spatula and bake for 8 to 10 minutes longer, or until golden.

2006-12-01T21:12:00.000-05:00

"Man makes use of flesh not out of want and necessity, seeing that he has the liberty to make his choice of herbs and fruits, the plenty of which is inexhaustible; but out of luxury, and being cloyed with necessaries, he seeks after impure and inconvenient diet, purchased by the slaughter of living beasts; by showing himself more cruel than the most savage of wild beasts....were it only to learn benevolence to human kind, we should be merciful to other creatures."-Plutarch, c. A.D. 46-c. 120, Moralia

2006-11-30T22:04:00.000-05:00

Fragrant Vegan Basmati Rice Pilaf and Some Interesting Things About Rice

Sorry, I missed posting post yesterday. I had some dental work done, and the medication the dentist gave me pretty much made me zonked out. I feel fine today, though.

On Tuesday I made this quick , easy, and really good vegan rice recipe from More Soy Cooking, Healthful Renditions of Classic Traditional Meals, by Marie Oser, published by John Wiley and Sons, page 211. Despite the name of the book, the recipe does not contain soy.

Fragrant Vegan Basmati Rice Pilaf

serves 6
This dish delights the senses with the fragrance of basmati rice and spices.

1 cup basmati rice

2 ½ cups vegetarian "beef" or "chicken"-flavored broth, boiling

1 cinnamon stick

1 bay leaf

1 cup frozen peas, thawed

½ teaspoon turmeric

1 teaspoon onion powder

1 teaspoon Bragg Liquid Aminos (or lite soy sauce)

2 tablespoons chopped cashews

Place the rice in a wire mesh colander and rinse thoroughly. Set aside.

Add the cinnamon stick and bay leaf to the broth in a medium saucepan and bring to a boil. Add the drained rice, thawed peas, turmeric, onion powder, and liquid aminos. Bring back to a boil, cover, and lower the heat. Simmer for 20 minutes. Remove from heat, fluff gently with a fork, remove the bay leaf and cinnamon stick. Sprinkle with cashews, and serve immediately.

Some Interesting Things About Rice

Rice, the seed of a semi-aquatic grass, is the main food staple for over two-thirds of the world. In china the word for "rice", is a synonym for "food". In Japan, the word for "cooked rice" is a synonym for "meal".

In general, rice is a good source of B vitamins, such as thiamin and niacin, and also provides iron, phosphorus, and magnesium. Although rice is lower in protein than other cereal grains, its protein quality is good because it contains relatively high levels of the amino acid lysine

Rice is categorized according to the size of the grain: long-grain, medium-grain, and short-grain.
Grain length determines texture and consistency.

Long-grain rice is 4 to 5 times as long as it is wide. When it is cooked, long-grain rice becomes firm and fluffy, and the grains separate easily.

Medium-grain rice becomes moist, tender, and sticky when cooked.

Short-grain rice, sometimes called sweet, sticky, pearl, or glutinous rice (It does not contain gluten-"glutinous" means sticky), is almost round in shape and has a high starch content. It becomes moist, tender and sticky when cooked. Short-grain rice is the best rice to use for risotto, paella, sushi, and Asian desserts.

Brown rice is a more nutritious form of rice with the bran layer kept intact. All rices need to have their hulls removed. At this point you have brown rice. If the next layer, the bran, is also removed, you have white, milled rice.

Korean and Japanese cuisines most commonly use short-grain white rice. The stickiness is good for making sushi and rice balls.

Storing rice: store white rice in an air-tight container for 1 year. Store brown rice in an air-tight container for 6 months.

Cooking Rice

Rice must be cooked in a heavy pan with even distribution of heat. A tight-fitting lid must be used if you are using the absorption method. If you do not have a tight-fitting lid, put a piece of well-crimped foil between the top of the pot and the lid.

The size of the pan must be right, no larger than 5 to 6 times the volume of the raw rice. Cooking rice will cause it to expand about 3 times its raw volume.

Perfectly cooked rice is tasty, light, and fluffy. The grains are distinct and tender but not mushy.
Outside the U.S., talc is still sometimes used as a milling aid and should be rinsed off in a few changes of cold water. Though rice with talc should be labeled as such, rinse if there's the slightest doubt. Rinsing may wash off loose starch, making the rice less sticky.

Soaking the rice will shorten the cooking time and to allow for maximum expansion of long-grain rice, particularly basmati. A soak also makes the grains a little less brittle so they're less likely to break during cooking. Soak for at least 30 minutes. If you do soak your rice, be sure to drain it thoroughly or you'll be using more water in cooking than you intended.

To cook white rice, for each cup of rice, use 2 cups of water for long-grain rice, 1 and 3/4 cups for medium-grain rice, and 1 ½ cups for short grain rice. Bring the water to a boil in a saucepan, add the rice, reduce the heat to low, cover and simmer until the liquid is absorbed, about 12 minutes. Do not lift the lid while cooking. Remove from the heat, fluff with a fork to release steam, and serve immediately. Or let the rice rest for up to 30 minutes, covered. Fluff with a fork before serving.

To cook brown rice, for each cup of rice, use 2 ½ cups water for long-grain rice, 2 and 1/4 cup water for medium-grain rice, and 2 cups for short-grain rice. Bring the water to a boil in a saucepan, add the rice, reduce the heat to low, cover and simmer until the liquid is absorbed, about 35 to 45 minutes. Do not lift the lid while cooking. Remove from the heat, fluff with a fork to release steam, and serve immediately. Or let the rice rest for up to 30 minutes, covered. Fluff with a fork before serving.

Brown rice will cook in half the time if it is soaked for 4 or more hours, drained, then cooked with fresh water.

To insure separate grains when cooking long grain rice, saute the rice in a small amount of oil before cooking. Add the liquid, and cook as directed.

To keep cooked rice warm, place a double layer of paper towels under the lid to absorb the steam which otherwise would condense and make the rice sticky.

Rice will develop a nuttier flavor if it is cooked first in a dry skillet or in a small amount of oil. Stir until golden, then add the liquid and cook as usual.

Add a few drops of lemon juice to the cooking water to help white rice retain its white color.

For a different taste, soak rice in cider before cooking.

If you accidently burn rice, remove the unburned portion to another pot, replace the water, then place a piece of fresh white bread or a thin layer of onion skins on top of the rice, and continue cooking for 10 to 15 minutes before removing the bread or onion skins. The bread or onion skins will absorb the burned taste.

Don't use salt or margarine when cooking plain rice - this kills its natural sweet flavor.

Older rice can lose some of its moisture, requiring more water and a longer cooking time than fresh rice.

Leftover rice will keep for days, and it's perfect for making fried rice. Just be sure to wait until the rice is perfectly cold before storing it in the refrigerator. For the best results, wait a couple of days before making the fried rice - this gives the ingredients more time to blend together. If the cold rice is a bit lumpy, try sprinkling a bit of cold water on it.

Leftover rice can also be used to in soups, stews, or salads.

To reheat rice, Place the rice in a saucepan or saute pan and add 2 tablespoons of water per cup of cooked rice. Cover and heat at medium high on the stove top. You can also place the rice in a sieve over a pot of boiling water and cover.

Frozen rice can be added to stir-fries or soups without defrosting. The rice will heat up in a few minutes.

Serve rice at room temperature instead of chilled in salads to avoid crunchy rice.

To clean a pan of stuck-on or burned rice, soak the pan in warm water for at least 30 minutes, or fill the pan with water and heat over low heat for a few minutes. Scrape the pan with a metal or plastic spatula.

Trouble-Shooting

Problem: The rice is still very chewy or hard in the middle after the allotted time.
Solution: Add just enough water to create a little steam, 1/4 cup or less. Put the lid on and cook the rice on very low heat for another 5 minutes.
--------------------------------------------------------------------------------
Problem: The rice is cooked but too wet.
Solution: Uncover the pot and cook over low heat to evaporate the water. Or gently turn the rice out onto a baking sheet and dry it in a low oven.
--------------------------------------------------------------------------------
Problem: The grains are split and the rice is mushy.
Solution: Use the rice for rice pudding and start over if you have the time.
--------------------------------------------------------------------------------

Some Varieties of Rice

Arborio Rice is a medium, starchy white rice, with an almost round grain, grown mainly in the Po Valley of Italy. Arborio has a characteristic white dot at the center of the grain. It absorbs up to five times its weight in liquid as it cooks, which results in grains of a creamy consistency around a chewy center and has exceptional ability to absorb flavors. Traditionally used for cooking the Italian dish risotto, it also works well for paella and rice pudding.

Cooking hints: Don't rinse arborio rice. Simmer 1 part rice with a little soy margarine, reduced wine, and chopped onion; then, stirring constantly, slowly add to the simmering mixture 2 1/2 to 3 parts hot water or stock until the rice is cooked, about 25 minutes. When cooked properly, the center of the grain should be hard while the rest of the grain is soft and creamy.

Best uses for arborio rice are risotto, stews, and soups.

Basmati rice is a non-glutinous rice that has been cultivated at the foot of the Himalayan mountain ranges for centuries. It is along grain slender rice from India and Pakistan, is fragrant and has a nutty flavor. This rice has a firm, almost dry texture when properly cooked. The kernels increase in length by more than three times when cooked to produce a very long slender cooked grain. The best Indian Basmati has been aged for at least one year to increase firmness of cooked texture and increase the elongation achieved in cooking. There are many varieties grown in the U.S., but none match authentic Indian Basmati for favor, aroma, texture, and appearance.

Basmati rice is commonly used in South Asia where it is first fried in oil, then boiled. Saffron or turmeric is often used to season the rice while cooking.

Cooking Hints: –Like other grains and legumes, rice may include unhulled rice grains, stones, and stems . To remove them, spread rice on a white dinner plate or cookie sheet. Work a small portion of the rice at a time across to the opposite side of the plate, picking out any foreign matter.

White basmati rice has a starchy powder coating, and should be rinsed in a sieve under running water until the water drains clear.

Soaking the rice briefly (15 minutes to one hour) before cooking encourages the grains to relax and absorb moisture. This allows the rice to expand into thin, long grains that will not break during cooking. After soaking, drain the rice, saving the soaking water to use as cooking water (this preserves all of the nutrients).

Boil basmati in water for perfumed rice dish. Add some whole spices, nuts, dried fruits, vegetables and beans to the rice and make a rice dish into a main meal.

Best uses for basmati rice are pilafs, side dishes, chili, and plain boiled white rice. Basmati rice is not very good for puddings, veggie burgers or any dish where the rice is not displayed whole. For such dishes parboiled rice or short grained rice is preferred.

Jasmine rice from Thailand is an aromatic rice with a strong aroma and a taste that is unique, and a sticky texture. This excellent white rice can be interchanged with white Basmati rice for variety. The rice hardens in texture and loses aroma with time. There are many varieties being grown in the U.S. in imitation of this unique type of rice. These varieties have improved over the years, but so far no one has matched the unique texture, aroma, and texture of Thai.

Cooking hints: Jasmine rice has a starchy powder coating, and should be rinsed in a sieve under running water until the water drains clear.

Bring 1 part rice, 3 parts liquid to a boil; Simmer, covered for 20 - 25 minutes, or until rice has absorbed the liquid.Best uses for jasmine rice are pilafs, side dishes , and plain boiled white rice. Jasmine is Not very good for puddings, veggie burgers or any dish where the rice is not displayed whole. For such dishes parboiled rice or short grained rice is preferred. Jasmine is excellent for cooking Thai curries and Vietnamese dishes

Jasmati rice is a version of jasmine rice grown in the United states. It is not as sweet as Thai. jasmine rice, and it tastes more like conventional long-grain white rice. It’s less expensive than Thai jasmine, and you don’t have to rinse it.

China black rice has an excellent texture,color and flavor. It has a nutty taste, soft texture, and beautiful rich deep purple color.

Best uses are pilaf, Steamed and plain and served with a stir fry dish or a curry, puddings and cakes.

Red Bhutanese rice is a partially milled rice with a red bran. It cooks with a little less water than most brown rices and has a very pleasant earthy flavor.

Glutinous rice (sweet rice) is popular in Japan and other Asian countries. This type of short-grain rice is not related to other short-grain rices. Unlike regular table rice, this starchy grain is very sticky and resilient, and turns translucent when cooked. Its cohesive quality makes it suitable for rice dumplings and cakes, such as the Japanese mochi, which is molded into a shape.

Converted rice has been soaked and steamed under pressure before milling, which forces some of the nutrients into the remaining portion of the grain so that they are not completely lost in the processing. Converted rice takes a little longer to cook than regular rice, but the grains will be very fluffy and separate after they have been cooked.

Wild rice is not a rice it is a cereal grain, the seeds of a water grass. They are long and dark brown with black colorings, a wonderful smoky, nutty flavor and a chewy texture. Wild rice from lakes are the best choice as they are far superior than cultivated wild rice. Although, cultivated paddies provide excellent breeding ground for waterfowl and other wildlife.

Wild rice has been the staple food of the Sioux and Chippawa

Cooking hints: 1 cup of raw wild rice makes 3 to 4 cups cooked wild rice. This rice needs to be soaked for 15 minutes and then cooked with three parts water to one part wild rice for 40 minutes. Steam for 5 minutes before serving.

Store uncooked wild rice indefinitely in an airtight container.

Best uses for wild rice are to give a gourmet quality to a meal , Side dish, Casseroles , Salads, and Stuffings.

Nutrition Information: Wild rice is high in protein. It's a good source of a number of nutrients such as copper, fiber, folate, magnesium, niacin, phosphorus, vitamin B6 and zinc.

Information Sources:

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

The Best Recipes in the World, by Mark Bittman, published by Broadway Books, New York

The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers

World Vegetarian, by Madhur Jeffrey, published by Clarkson Potter Publishers, New York

www.taunton.com/finecooking/pages/c00009.asp

www.sagevfoods.com/MainPages/Rice101/Varieties

www.ricegourmet.com

www.chinesefood.about.com/library/blcookrice

www.cuisinecuisine.com/AllAboutRice.htm

2006-11-30T19:02:00.000-05:00

"The reason that eating well in this country [U.S.A.] costs more than eating poorly is that we have a set of agriculture policies that subsidize fast food and make fresh, wholesome foods, which receive no government support, seem expensive. Organic foods seem elitist only because industrial food is artificially cheap , with its real costs being charged to the public purse, the public health and the environment." -Alice Waters, from "Slow Food Nation", an article in the September 11, 2006 issue of The Nation, page 13

2006-11-28T20:45:00.000-05:00

Vegan Spinach Ball Recipe

I went to a vegan dinner at the home of some friends. All the food was wonderful. Here is one of the vegan dishes that were served.

2 - 10 ounce packages frozen chopped spinach (thawed and drained)

2 cups Italian-style seasoned bread crumbs

1 cup grated vegan Parmesan cheese

1/2 cup extra virgin olive oil

3 small green onions (finely chopped)

salt and pepper to taste

Preheat oven to 350 degrees. In a medium bowl, mix the frozen chopped spinach, Italian-style seasoned bread crumbs, vegan Parmesan cheese, oil, green onions, salt and pepper. Shape the mixture into 1 inch balls. Arrange the balls in a single layer on a large baking sheet. Bake in the preheated oven 10 to 15 minutes until lightly browned.

2006-11-28T19:54:00.000-05:00

Dr. Michael Greger has written a fascinating book, Bird Flu, A Virus of Our Own Hatching, published by Lantern Books. Dr. Greger gives strong evidence that influenza epidemics result from intensive farming practices. Here are a few quotes from the book.

" ‘High concentrations of animals,’ concluded the International Food Policy Research Institute, ‘can become breeding grounds for disease.’ " -page 73

"In October 2005, the United Nations issued a press release on bird flu specifically calling on governments to fight what they call ‘factory farming’: ‘Governments, local authorities and international agencies need to take a greatly increased role in combating the role of factory-farming, commerce in live poultry, and wildlife markets which provide ideal conditions for the virus to spread and mutate into a more dangerous form….’ " -page 182

" ‘In our efforts to streamline farming practices to produce more meat for more people, we have inadvertently created conditions by which a harmless parasite of wild ducks can be converted into a lethal killer of humans.’
—Johns Hopkins neurovirologist R.H. Yolken and Stanley Medical Research Institute director E.F. Torrey" -page 166

The book can be read for free online at www.birdflubook.com. You can also order the book from this website.

"A brilliant and captivating book, meticulously researched, beautifully and engagingly written with wit and grace, and argued with relentless logic. In addition to providing practical take-home tips for protecting oneself from the flu, the author elegantly demonstrates that the evolution of the devastating influenza virus .............stems directly from the proliferation of confinement agricultural systems. ..." -Bernard Rollin, PhD, University Distinguished Professor, Colorado State University

2006-11-27T17:05:00.000-05:00

Quinoa Casserole and Some Interesting things about Quinoa

I hope you all had a great Thanksgiving, and a wonderful week. I enjoyed spending time with my family. One of my sons and his wife, who live in another state, were here for a few days. I don’t get to see them enough, so it was great to have them here for Thanksgiving.

My family members are not vegetarian, and I find that they don’t like things like mock meats, tofu turkey and soy cheese, since these things don’t really taste like what they pretend to be. My family does like foods that don’t pretend to be anything but what they are. The following quinoa casserole is one of their favorites. It also goes over well at vegan potlucks.

The recipe is adapted from The Quick and Easy Vegetarian Cookbook, by Ruth Ann and William Manners, published by M. Evans and Company, Inc., New York, page 174.

Vegan Quinoa Casserole with Sun-Dried Tomatoes and Cashews
Serves 4

1 large garlic clove, minced

1 medium mild onion, chopped

2 tablespoons canola oil

1 cup quinoa, rinsed in a strainer under warm running water for 1 minute (see above)

5 sun-dried tomatoes, chopped (not the oil- packed kind)

2 cups hot vegetable broth (you can buy this in natural food stores)

2 tablespoons soy sauce

1 teaspoon ground cumin

1 teaspoon onion powder

1/2 teaspoon salt (or to taste, optional)

1/2 cup chopped, roasted cashews

In a Dutch oven, saute the garlic and onion in the canola oil until the onion is transparent, but not browned.

To the Dutch oven, add all other ingredients except the salt and cashews. Stir. Bring to a boil, cover tightly, reduce heat to low and simmer until the liquid is absorbed (about 45 minutes), stirring occasionally.

Remove from heat, let stand covered for 5 minutes. Fluff with a fork. Taste for seasonings, and add salt if needed. Stir in the cashews.

Serve hot or at room temperature, with a green salad. Quinoa casserole can also be used as a stuffing for vegetables, such as pepper, squash, etc.

Some Interesting things about Quinoa

Quinoa (pronounced Keen-wah) is a small seed. It is usually a pale yellow color but some species may vary from almost white through pink, orange, or red to purple and black. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor.

Quinoa is not a true cereal grain but is technically a fruit of the Chenopodium family. Chenopodium plants have characteristic leaves shaped like a goose foot. The genus also includes our common weed, lamb's-quarters. Quinoa is also related to Swiss chard, beets, and spinach.

Quinoa is an annual herb that grows from three to six feet high, and like millet its seeds are in large clusters at the end of the stalk.

Quinoa thrives with low rainfall; high altitudes, thin, cold air; hot sun; sub-freezing temperatures; and even poor, sandy, alkaline soil. It is this ability to thrive where few other food crops can that has allowed quinoa to remain the staple of millions of descendants of the Inca Empire.

Quinoa has been cultivated in South American Andes since at least 3,000 B.C. The ancient Incas called quinoa the "mother grain" and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel. Quinoa was used to sustain Incan armies, which ate a mixture of quinoa and fat, known as "war balls."

Quinoa can be found in most natural food stores.

Quinoa is high in protein, calcium, and iron,. It is a relatively good source of phosphorous, vitamin E, and several B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. Quinoa is also high in oil and fat compared to other grains. It is also a good complement for legumes, which are often low in methionine and cystine.

The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity.

The seeds are covered with saponin, substance that is extremely bitter and forms a soapy solution in water. The saponin protects the quinoa plant from insects. For the quinoa to be edible, the saponin must be removed. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds.

In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.

Quinoa cooks twice as fast as rice (about 10 to 15 minutes).

Quinoa increases 3 or 4 times its volume when cooked.

To boil quinoa, rinse ½ cup quinoa in a fine-mesh strainer (or line a strainer with several layers of cheese cloth) under cold running water until the draining water turns from cloudy to clear (about a minute). In a saucepan, bring 1 cup of water to a boil. Stir in the rinsed quinoa, reduce the heat to medium low, cover, and cook just until the grains are tender and the liquid is absorbed (about 10 to 15 minutes). When cooked, each grain of quinoa will be translucent, revealing a curly white seed sprout. This makes two cups.

You can use quinoa to replace rice in pilafs, baked casseroles, soups, and skillet dishes. Use the same proportion as rice, but reduce the cooking time by 5 minutes.

Uncooked seeds may be cooked with soups and stews as you would barley or rice .

Dry roasting quinoa in a pan or in the oven, before cooking will give it a toasted flavor

You can "pop" the seeds in a dry skillet and eat them as a dry cereal.

Try cooking quinoa with dried fruits for breakfast.

You can use quinoa to replace rice in rice pudding recipes.

Use boiled quinoa in salads. Add crunchy sliced vegetables such as radishes, carrots, celery, and sliced water chestnuts. Toss with a vinaigrette dressing. A vinaigrette dressing made with lime juice is especially good.

Quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color.

Quinoa pasta and quinoa flour is available at health food stores. The flour, which is high in protein, is good in muffins, biscuits, and waffles. You can combine quinoa flour with other whole grain flours.

Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.

Information Sources:

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Grandmother’s Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas, Nevada 89102

More Soy Cooking, Healthful Renditions of Classic Traditional Meals, by Marie Oser, published by John Wiley & Sons, Inc.

Www.quinoa.net

http://chetday.com/quinoa

http://www.fatfree.com/foodweb/food/quinoa

2006-11-27T12:17:00.000-05:00

From The China Study, by T. Colin Campbell, Ph.D. and Thomas M. Campbell II, published by Ben Bella Books, Inc. :

"At the end of the day, the strength and consistency of the majority of the evidence is enough to draw valid conclusions. Namely, whole plant based foods are beneficial, and animal-based foods are not. Few other dietary choices, if any, can offer the incredible benefits of looking good, growing tall and avoiding the vast majority of premature diseases [such as cancer, heart disease, diabetes] in our culture."-page 107

Eight Principles of Food and Health (paraphrased): (pages 226-240)

1. Nutrition represents the combined activities of countless food substances. The whole is greater than the sum of its parts. (The chemicals in foods work together, and should not be taken in isolation).

2. Vitamin supplements are not a panacea for good health, because they take the chemicals in isolation. (see above)

3. There are no nutrients in animal-based foods that are not better provided by plants. (Plant foods have more antioxidants, fiber and minerals than animal foods).

4. Genes do not determine diseases on their own. Genes function only by being activated, or expressed, and nutrition plays a critical role in determining which genes, good and bad, are expressed.

5. Nutrition can substantially control the adverse effects of noxious chemicals.

6. The same nutrition that prevents disease in its early stages (before diagnosis) can also halt or reverse disease in its later stages (after diagnosis).

7. Nutrition that is truly beneficial for one chronic disease will support health across the board.

8. Good nutrition creates health in all areas of our existence. All parts are interconnected.("Good nutrition and regular exercise combine to offer more health per person than the sum of each part alone."....physical activity has an effect on emotional and mental well being."-page 239)

2006-11-21T22:10:00.000-05:00

I won't be posting until the beginning of next week, because I'll be spending time with my family doing mom and grandma things. I hope you all have a wonderful Thanksgiving.

2006-11-19T22:18:00.000-05:00

"During the past two to three decades, we have acquired substantial evidence that most chronic diseases in America can be partially attributed to bad nutrition...........................More people die because of the way they eat than by tobacco use, accidents, or other lifestyle or environmental factor.....................There is nothing better the government could do that would prevent more pain and suffering in this country than telling Americans unequivocally to eat less animal products, less highly-refined plant products and more whole, plant-based foods..................But instead of doing this, the government is saying that animal products, dairy, meat, refined sugar and fat in your diet are good for you!"

The China Study, by T. Colin Campbell, Ph.D. and Thomas M. Campbell II, published by Ben Bella Books, Inc., page 305

2006-11-19T18:00:00.000-05:00

Whole Wheat Bread
makes 3 loaves

I made the following whole wheat bread today. In yesterday’s blog (11-18-06), I wrote that you can replace no more than half of the white flour with whole wheat flour. This recipe defies that rule. All of the flour is whole wheat flour, but the bread is very good and not too heavy. I think the 10 minute kneading time, and the fact that the flour is heated before adding it, have something to do with it.

I made the mistake of using blackstrap molasses instead of a milder molasses. I think I would have liked the bread better if I had used a milder sweetener.

This bread is easy to make. It comes from Simply Heavenly! The Monastery Vegetarian Cookbook, by Abbot George Burke, published by saint George press, geneva, Nebraska.

3 cups warm (105 to 110 degrees F.) water

3 tablespoons yeast

3 tablespoons Sucanat, genuine maple syrup, or Barbados molasses (a mild molasses)

3 teaspoons sea salt

3 tablespoons

8 cups whole wheat flour, warmed in 275 degree F. oven 3 to 5 minutes

Mix the water, yeast, and sweetener together. Add the salt, oil and flour. Knead for 10 minutes. Let rise in the bowl in a warm place (about 98 degrees F.), covered, until double in bulk. Cut into three parts with a sharp knife, place in loaf pans, and shape. Allow to rise until double in bulk. Bake in a preheated oven at 425 degrees F. for 15 minutes. Reduce heat to 350 degrees F. and bake about 30 minutes more. Remove from the pans and cool on a wire rack.

For raisin bread, add 1 ½ cups of raisins to the dough.

For a single loaf, use only 1/3 of the ingredients, except use 2 ½ cups of flour.

2006-11-18T21:46:00.000-05:00

Fragrant Focaccia and Some Tips on Baking Yeast Bread

I spent a very pleasant day yesterday with wonderful friends- friends I don’t get to see often enough. We went to a nature sanctuary and among other things we watched a pair of eagles on the lake. For lunch my friend made a fresh salad, most of which was made with vegetables from her garden. With the salad she served homemade whole wheat rolls that were fantastic. That inspired me to do some baking today. Baking bread is a very satisfying activity, and who can resist freshly baked bread?

Instead of making a loaf of bread today (I will do that next week), I made focaccia. Focaccia is a flat bread topped with herbs and vegetables. It is popular in Italy, and is related to modern pizza. You can top focaccia with all kinds of things. In Professional Vegetarian Cooking, Ken Bergeron has a recipe for focaccia, topped with red onion, olives, rosemary and garlic.

Today I made a recipe from Cooking With PETA, Great Recipes for a Compassionate Kitchen, by People For the Ethical Treatment of Animals, published by Book Publishing Company, Summertown Tennessee, page 50. This focaccia is topped with tomatoes, basil, onions, green pepper, and garlic. The recipe is easy, and of course vegan.

Fragrant Focaccia
makes 8 slices

1 tablespoon active dry yeast

1 cup warm water

1 tablespoon sweetener of choice

1 tablespoon olive oil

½ teaspoon salt

2 cups whole wheat pastry flour

1 cup unbleached white flour

½ cup seeded and chopped plum tomatoes

1 tablespoon finely chopped fresh basil

1/4 cup finely chopped onions

1 clove garlic finely minced

½ green pepper finely chopped

Sprinkle the yeast over warm water, and let soften for 5 minutes. Beat in the sweetener, olive oil, and salt with a mixer or wooden spoon. Add the whole wheat pastry flour. Beat, then knead until the dough is smooth and elastic (see Tips for Baking Yeast Breads, below). Cover the dough in a lightly oiled bowl, and let rise in a warm place until double in bulk, about 45 minutes.

Preheat the oven to 450 degrees F. Punch down the dough and knead briefly. Lightly oil a 12 inch round pizza pan. Roll and stretch the dough to fit the pan. Punch holes in the dough about every inch over the pan with the end of a wooden spoon or chopstick. Sprinkle with tomatoes, basil, onions, garlic, and green peppers.

Let rise for 15 minutes. Bake for 12 minutes, or until browned. Cut into wedges and serve.

Some Tips on Yeast Bread Baking

The Staff of Life:For thousands of years, in all parts of the world, bread, in various forms, has been an important food. Bread has been called the staff of life. Bread differs around the world, but the common ingredients are water, and some sort of ground grain. Wheat is the most common grain used. Only wheat flour contains enough gluten (a protein) to make the dough rise. White flour has had the nutritious "germ" removed, and along with it, most of the vitamins and fiber. Whole grain bread is a much healthier choice.

Basic Steps For Making Yeast Bread: Preheat oven, activate or "proof the yeast, add ingredients, knead, rise, punch down, knead and rise again if recipe calls for this, shape, bake, cool.

Always Preheat the oven for at least 10 minutes. Center the shelf for best circulation of heat.

Mix the ingredients thoroughly to evenly disperse the yeast.

Activate the yeast: The first step in making yeast bread is to activate or "proof" the yeast. This is done by dissolving the yeast in warm water and sometimes with sugar. Do not use hot water. This will kill the yeast. The water should be at about 98 degrees F, the temperature of the human body. If the water feels hot, it's too hot. Let the yeast rest for 5 to 6 minutes. The yeast will begin to bubble, and smell yeasty. If this does not happen, try adding a scant teaspoon of sugar per tablespoon of yeast. Wait another 5 minutes. If the yeast still shows no signs of life, the yeast is probably too old.

Yeast must be fresh when used in a recipe. If your bread is not rising well, it may be due to aged yeast. Test the yeast by adding a teaspoon of yeast to 1/4 cup warm water with a little sugar dissolved in it. In ten minutes the yeast should have dissolved and become a frothy liquid. If the dissolved yeast looks like a gray-brown, thin liquid without foam, its probably stale or dead. Throw it away and get more yeast.

Quick-rising yeast does not need the proofing step. It can be added directly to the dry ingredients.

Water: In bread recipes, water stimulates the growth of both the yeast and the development of gluten. It dissolves and activates the yeast, it activates the protein in the wheat flour and blends with it to create a sticky and elastic dough. You don't need any special kind of water, so use it from the tap, unless it is highly chlorinated which can sometimes kill the yeast. If you have trouble getting yeast to work, try using distilled water instead of tap.

Use beer for deeper flavor: You can substitute beer for half the water in the recipe to add a deeper, richer, sourdough flavor.

Use potato water: If you use the water from boiled potatoes instead of plain water, the bread will stay fresher longer.

You can use vegetable broth in place of water will provide a special flavor and make a lighter, crisper crust.

Adding the ingredients: Read through the whole recipe, and make sure you have all of the ingredients on hand. Bring all ingredients to room temperature before using. Yeast needs warmth to do its job.

Measure accurately. Measure dry ingredients in a dry ingredients measuring cup or spoon. First fluff up the flour in its container, and then lightly spoon it into the dry measuring cup. Level off the top with the back of a knife.

If the recipe gives a range for how much flour to use , for example, 4 to 5 cups, begin by using the smaller amount, because the amount of flour needed depends on the protein content of the flour and sometimes the weather. Sometimes the difference can be as much as a couple of cups.

Measure liquid ingredients in see-through measuring cups at eye level. For sticky ingredients, such as molasses, measure them in a metal measuring cup. First spray the cup with vegetable oil spray as the ingredients will slip out easily.

Baking with yeast demands that the ingredients are in a certain proportion to one another and the proper timing is used when adding them, otherwise problems occur. Yeast needs simple sugars in which to ferment, but too much added sugar can kill it. Salt regulates the yeast's activity, but added directly kills it. So make sure you follow the recipe as closely as possible.

Flour: Use bread flour for non-sweet yeast breads. It has more gluten than all purpose. For sweet yeast breads, such as coffee cake, use all-purpose flour, which has less gluten and will produce a more tender bread.

In very humid weather, a 6-cup bread dough recipe may require as much as a cup more of flour, because flour easily absorbs moisture from the air.

Substituting whole wheat flour for white flour: You can substitute up to half whole wheat flour (preferable whole wheat bread flour or kamut flour, (a form of whole wheat flour) for white flour in the recipe. If you use more whole wheat flour than that, the bread may be too heavy.

Always use white flour to dust the kneading surface because whole wheat flour is too course.

When using whole wheat flour in the place of white flour, add 2 tablespoons extra flour for each cup of whole wheat flour because the bran in whole wheat flour absorbs more moisture.
Whole wheat flour makes the bread more chewy and darker.

When using whole wheat flour, add the flour slowly to the water and mix gently as you add the flour. Whole wheat absorbs water more slowly that other types of flour. The bread will be more moist if you do this.

Using other grains: Only wheat flour contains enough gluten to trap the carbon dioxide released by the yeast, to make the bread rise. Yeast breads made only of cornmeal, rye, or oat flour would be much too heavy. You can combine wheat flour with other grains. Use no more than one cup of another grain to three cups wheat flour (whole wheat, all purpose, or both).

To increase gluten in whole grain breads: Add gluten flour. Add 2 to 3 tablespoons gluten flour to a 4 cup bread dough recipe which calls for low gluten flour.

Sweeteners: Use a sweetener that goes well with the grain you are using. Molasses goes well with corn bread, and dark brown sugar or maple syrup goes well with oat flour or rolled oats. If you use a liquid sweetener, use a little more flour in the dough.

Sugar adds flavor and rich brown color to a bread's crust. Table sugar is commonly used, but brown sugar, molasses, jams and dried fresh fruits may also be used. Fruit juices also add significant amounts of sugar. Do not use sugar free sweeteners, unless the recipe is written to specifically include them. Sugar free sweeteners contain chemicals that can damage or kill the yeast.

If too much sugar is added, it slows yeast fermentation. Yeast competes with the sugar for the moisture in the recipe. This leaves the yeast cells without sufficient moisture to grow properly, and the dough doesn't rise as it should. Therefore, sweet breads are usually dense and not as large as sandwich breads.

Adding herbs and other additions: To add herbs to the bread, knead in 1 cup loosely packed minced fresh herbs or two tablespoons crumbled dry herbs during the final kneading (use no more than 1/4 cup minced fresh rosemary, as rosemary is strong).

Cinnamon has a direct effect on the yeast activity and in large quantities it will stop fermentation completely. Do not use large amounts of cinnamon in the dough itself. Use cinnamon in the fillings where it can have only limited effect on the yeast activity. Use only 1/2 teaspoon of cinnamon per cup of flour in a recipe.

Orange, lemon or grapefruit peel as well as alcohol will have a retarding effect and too much will stop the yeast activity completely. So be careful to follow the recipe.

To add roasted garlic, knead in two mashed roasted garlic cloves during the final kneading.
To add sundried-tomatoes, blot dry six oil-packed sun-dried tomatoes and mince them finely. Mince 1/3 cup black or green olives. Knead in the sun-dried tomatoes and olives during the last kneading.

Soak dried fruit before adding them to a yeast bread recipe. If you don't, they will absorb water from the bread's ingredients, resulting in a dry loaf. To prepare the dried fruit: place them in a saucepan with cold water and bring to a boil under medium heat. Drain on paper towels before using.

Dried fruit and nuts will slow the rising time. Its best to add them right after the dough is punched down after the first rise and before shaping the dough. Knead the dough until the add-ins are evenly distributed.

Fats: Olive oil and margarine are just some of the fats you can use to make a bread tender and moist.

Kneading: Kneading helps develop the gluten which is necessary for proper rising. A wooden kneading surface works better than a plastic one. Plastic surfaces do not "grab" as well. Coat your hands with oil or cooking spray to prevent the dough from sticking to your hands.

Add just enough flour to the kneading board dough and your hands to keep the dough from sticking. Try not to add too much flour as you knead. It may make the dough easier to handle initially, but it will make the bread heavier. The dough should be sticky.

Turn the ball of dough onto the board and cover it with an inverted bowl. Let the dough rest for 10 minutes. This makes the dough easier to work with.

Remember to take your rings off before kneading bread , or you will have a mess on your hands.

When kneading by hand, Pat the dough into a ball, which should feel sticky. Flatten the dough and fold it toward you.

Using the heels of your hands, push the dough away with a rolling motion. Turn the dough a quarter turn and repeat the "fold, push and turn" steps. Keep kneading the dough until it becomes smooth and elastic. Use a little more flour if the dough becomes too sticky, always working the flour into the ball of dough.

Kneading is complete in about 4 to 10 minutes, or when the dough is smooth, satiny and elastic, and when you poke it, the dough springs back. You know the dough is ready when you can hold it in your hand for 30 seconds without it sticking to your hand.

Cleaning the equipment: For cleaning utensils and equipment used for making bread dough, rinse first with cold water, then switch to warm. Warm water melts the dough and makes it sticky and hard to clean off. Do not use hot water for cleaning. Also, avoid using plastic scouring pads. The pads will never come clean again Do not use a sponge, which also will become clogged with dough.

Resting and rising the dough: After kneading place the dough into a bowl large enough to allow the dough to double in size. Mist or lightly brush oil on the top of the bread to keep it soft and moist. Cover the top of the mixing bowl loosely with a damp, clean cloth or plastic wrap sprayed with nonstick cooking spray. Set the dough in a warm, draft-free place. With Active Dry Yeast keep dough covered until it doubles in size, anywhere from 1 to 2 hours

If using RapidRise Yeast, let the dough rest for 10 minutes. It is not required to double in size.

To provide correct rising temperature: The ideal rising temperature is 85 degrees F. Some ways to achieve this temperature are: The dough is ready when you can hold it in your hand for 30 seconds without it sticking to your hand. Fill a heat-proof bowl with boiling water and let it stand while you prepare the dough. Throw out the water, dry the bowl, and let the dough rise in the warm bowl. Or fill a large stockpot with a few inches of tepid (not hot) water. Place the covered bowl of dough in the stock pot, and cover the stockpot. Or, run the dishwasher on the rinse cycle for a few minutes, then place the covered bowl of dough into the dishwasher. Or preheat the oven on warm for a few minutes, and place the covered bowl of dough inside the oven. Or place the covered bowl of dough on a hot radiator with a towel underneath the bowl as well as on top of the bowl.

To monitor the dough’s rise, use a straight-sided, transparent container. Mark the height of the dough at the start of rising.

To determine if your dough passes the ‘doubled in size, stage: It is important to let the dough rise just enough. If it doesn’t rise enough, the bread will be heavy and soggy. If it rises too much, the bread will be full of large holes. Press the tips of two fingers lightly and quickly about ½ inch into the dough. If the impression you made stays, the dough is doubled.

Punching Down: After the dough has risen, punch down the dough to break up large pockets of carbon dioxide. Some recipes will then call for a second kneading, and then some recipes will call for a second rising . This makes a more tender bread.

If the dough rises before it is convenient, punch it down and refrigerate the dough. You can store the dough in the refrigerator as long as overnight. After removing from the refrigerator, Let the dough rest at room temperature for an hour, then bake.

You can freeze dough after it’s first rise. Punch out the air, seal in a zip-lock freezer bag, leaving a little room for expansion. When the dough is frozen solid, remove the air from the bag, reseal, and store in the freezer for up to two months.

Shaping: let the dough rest for 5 to 10 minutes, then shape. The type of bread you are making may vary the shaping process. For regular bread loaves, lightly flour the work surface; shape the dough into a smooth ball. Use a rolling pin to form a rectangle. Beginning at the short end of the rectangle, roll the dough tightly to make a loaf shape. Pinch the seam and ends of the rolled dough with your fingers to seal it closed. Place dough, seam side down, in greased baking pan.

If you are using a recipe that requires a distinctive shape, follow these same basic instructions but shape accordingly.

To make stuffed breads: Roll the yeast dough into a rectangle 1/2 inch thick. Sprinkle on a filling such as sliced spinach or soy cheese. Do not over fill. Roll up, pinch the seams to seal, let rise again, make a few steam vents in the top, and bake.

Slashing the tops: You can slash the tops of the bread just before baking with a single-edged razor blade, kitchen shears, or a sharp knife.

Baking: Preheat the oven for at least 10 minutes. Use an oven thermometer for accuracy.

Some recipes call for steaming during the first few minutes of baking to delay the setting of the crust and allow for maximum expansion. To do this, when putting the bread in the oven, throw a cup full of water on the bottom of the oven and close the door.

Allow air space between pans. Place the baking pans several inches apart on the center oven rack.

Oven temperatures may vary, so check your loaves about 10 minutes before recipe says they should be done. Internal temperature should be between 190 F-205 F; baked loaves should be evenly browned.

To test for doneness, tap the bottom of the pan lightly. If the bread is done, tapping will produce a hollow sound. A thoroughly baked loaf will pull away from the sides of the pan and slip out easily.

Do not use shiny pans: Use a dull finish aluminum pan. A dark pan may cool to quickly, and a shiny pan may not cook evenly.

A preheated baking stone will speed the warming of the dough and develop a crisp bottom crust. You can save money on a baking stone by buying unvarnished quarry tiles at a home-supply store.

To bake breads with a thick, crisp crust:Do any of the following. Use bread flour with a 12 to 13 percent protein content. When handling the dough use as little additional flour as possible. Slash the top of the bread just before putting it into the oven (see Slashing the tops, above). Brush or spray the dough with water, before putting it into the oven. Use a heated baking stone.

To avoid a crisp crust: About half way through baking, open the oven door and throw in a few ice cubes to create steam. This will also make the inside of the bread more chewy.
To make a great-looking crust: brush the top of the bread with cider vinegar 10 minutes before the bread is done. Return to the oven for the last 10 minutes of baking.

Some ways to avoid over baking: Do any of the following. Use baking parchment , double the pans to insulate the bottom when the bottom is browning too fast, turn the pan half way through the baking if the sides are browning too quickly. If loaves are browning too much, remove them from the oven and make an aluminum foil "tent" to shield them, and then return them to the oven.

Cooling: Cool bread on a wire rack to prevent it from getting soggy from steam accumulating on the bottom of the pan. Let the bread cool thoroughly before you cut it. The inside of the bread continues to bake once its out of the oven. Also, if you cut the bread while it's warm, you will smash it, making mushy bread.

Storing: Keep bread wrapped and stored in a bread box at room temperature.Seal it tightly and keep it in a cool, dry place. Bread keeps well in the freezer, but not in the refrigerator. Wrap bread tightly in plastic and freeze up to six months. To defrost, wrap the bread in foil and place in a 350 degree F. oven until it is completely thawed. Or wrap the bread in paper towels and microwave until the bread is thawed. Start with two minutes, then repeat at onr minute intervals. Do not microwave too long or this will make the bread tough.

Trouble Shooting:

Strong yeast odor-Avoid over-fermentation. Be sure dough is doubled in size (use finger-top test) .

Sour taste- Avoid adding too much salt. Make sure yeast used is fresh .

Odd or uneven shape Let dough rest for 10 minutes for easier handling/shaping. Be sure bread pan is correct size for recipe .

Crust cracked on top- Reduce flour used in kneading and shaping.

Bread collapsed -Don't let dough continue to rise beyond time called for in recipe. Avoid too high temperature for dough-rising period.

Flat top- Knead as directed in recipe. Avoid too short kneading period. Do not allow dough to rise too long before baking.

Wrinkled crust -Pull dough firmly when shaping.

Soggy crust- Do not keep bread in pan after baked. Remove promptly; let cool on wire rack.

Crust separates from bread -Grease surface and cover dough when rising.

Thick crust -Do not overbake. Bake in correct oven temperature. Keep dough "tacky", not dry.

Tough crust- Use all-purpose flour or bread flour

Bread did not brown on sides -Shiny pans reflect heat, causing insufficient browning. Use glass pans

Sources:

Grandmother's Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

The Essential Vegetarian Cook Book, by Diana Shaw, published by Clarkson Potter Publishers

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Professional Vegetarian Cooking, by Ken Bergeron, published by John Wiley and Sons, Inc.

The Fanny Farmer Cookbook, Eleventh Edition, revised by Wilma lord Perkins, published by Little, Brown and Company, Boston Toronto, 1965

http://www.breadworld.com/

http://www.baking911.com/bread/101_ingredients.htm

2006-11-17T20:04:00.000-05:00

"So often when you start talking about kindness to animals.......someone comments that starving and mistreated children should come first. The issue can’t be divided like that. It isn’t a choice between animals and children. It’s our duty to care for both. Kindness is the important thing. Kids and animals are our responsibility."-Minnie Pearl, quoted in North American Newspapers

2006-11-16T21:09:00.000-05:00

"The liberating of animals from human exploitation is the next logical step in the progress of our everyday, Western moral concepts."-Steve F. Sapontzis, Between the Species, Vol. 3, No. 2, 1987

2006-11-16T19:09:00.000-05:00

Vegan Mexican Hot Chocolate
makes 4 servings

I was in the mood for hot chocolate, so I made this vegan version of rich, frothy Mexican hot chocolate. It’s from Cooking With PETA, Great Recipes for a Compassionate Kitchen, by People For the Ethical Treatment of Animals, published by Book Publishing Company, Summertown Tennessee, page 202.

3 cups boiling water

½ pound firm or medium-firm tofu

1/4 cup sugar, or other sweetener to taste (I use stevia extract. A tiny bit of stevia goes a long way.)

1/4 cup unsweetened cocoa powder

1 teaspoon pure vanilla extract

½ teaspoon pure almond extract

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

Mix all the ingredients in a blender until smooth and foamy. Pour into hot mugs immediately.
For a mocha version, use hot coffee or coffee substitute instead of water.

2006-11-15T23:45:00.000-05:00

from
The Hermit
by Oliver Goldsmith

No flocks that range the valley free,
To slaughter I condemn;
Taught by the power that pities me,
I learn to pity them.

But from the mountain’s grassy side,
a guiltless feast I bring,
A script with herbs and fruit supplied,
And water from the spring.

2006-11-15T19:53:00.000-05:00

Vegan Melty Pizza "Cheese" and Some Interesting Things About Nutritional Yeast.

Vegan Melty Pizza "Cheese"
makes 1 and 1/4 cup

I made a tempeh spread today, but I didn’t think it was very good, so here is a recipe I’ve made many times before, and really like. It’s from Cooking With PETA, Great Recipes for a Compassionate Kitchen, by People For the Ethical Treatment of Animals, published by Book Publishing Company, Summertown Tennessee, page 19.

This vegan cheese substitute is easy, is cheaper than commercial cheese substitutes, and it melts. It makes good "cheese" sandwiches as well as a good pizza topping. 1/4 cup has 0 grams of fat, or 2.6 grams of fat if you add the optional oil.

1 cup water

1 cup nutritional yeast

2 tablespoons cornstarch

1 tablespoon flour

1 teaspoon lemon juice

½ teaspoon salt

1/4 teaspoon garlic granules

2 tablespoons water

1 tablespoon canola oil

Put all ingredients except the 2 tablespoons of water (include the 1 cup of water) in a blender and process until smooth. Pour the mixture into a small saucepan, and stir over medium heat until it starts to thicken. Let it bubble for 30 seconds, remove from heat and whisk vigorously.
Whisk in the 2 tablespoons of water and optional oil (the oil adds richness and helps the "cheese" to melt better. It adds only 2.6 grams of fat per 1/4 cup).

Drizzle immediately over pizza or other food (it’s good on steamed broccoli), and broil or bake until a skin forms on top. You can also refrigerate in a small covered container for up to a week. It will become firm when chilled, and cannot be poured, but it will still be spreadable, and can be spread on bread or quesadillas for grilling.

Some Interesting Things About Nutritional Yeast.

Nutritional yeast is a nutty/cheesy-tasting food. In Australia it is sometimes sold as "savory yeast flakes". It is a favorite with vegans because of its similarity to cheese when added to foods.

Nutritional yeast is grown on a mixture of cane and beet molasses for a period of seven days. B-vitamins are added during the process to provide the yeast with the nutrients it needs to grow. When harvested, the yeast is washed, pasteurized to kill the yeast, and dried on roller drum dryers before it is ready for market. It is then used by food manufacturers in food products, added to pet foods to add nutrients, or packaged for sale in natural foods stores.

Nutritional yeast is a low-fat, low-sodium, kosher, non-GMO food that contains no added sugars or preservatives. The cane and beet molasses used in the growing process does not make nutritional yeast sweet and is not a source of simple sugars.

Nutritional yeast does not contain active yeast. You should never use a live active yeast (i.e. baking yeast) as a food supplement because the live yeast continues to grow in the intestine and depletes the vitamin B in the body.

The earliest recorded use was in 1550 BC in Egypt. But it is only during the last few decades that the health benefits of nutritional yeast have been researched.

Nutritional yeast is available at natural food stores in powder or flake form. In recipes, you can substitute twice as much of the flaked form for the powdered form.

Be sure you don’t get brewer’s yeast by mistake, as its quite similar in appearance. There is a significant difference between brewer’s yeast and nutritional yeast. Brewer’s yeast is a by-product of breweries and distilleries

Nutritional yeast is different from yeast extract which has a very strong flavor and comes in the form of a dark brown paste.

Some brands of nutritional yeast contain whey, a dairy product. Vegans should read the labels carefully.

Nutritional yeast is rich in protein. It contains 18 amino acids (forming the complete protein) and 15 minerals. Rich in the B-complex vitamins, nutritional yeast is good for stress reduction. Do not use nutritional yeast as a source of vitamin B-12 unless the label says that it contains B-12. Red Star Vegetarian Support Formula T6635+ Nutritional Yeast is the only proven, reliable vegan yeast source of Vitamin B12.

One serving (approximately 3 tablespoons) of nutritional yeast contains 47 calories, 8 grams of protein, 5 mg of sodium, 5 carbohydrates, 4 grams of fiber and less than 1 gram of fat.

Adults shouldn’t eat more than 3 tablespoons of nutritional yeast per day – more may cause an increase in uric acid in the bloodstream, putting stress on the kidneys or contributing to gall stones or gout in some individuals.

Store nutritional yeast in a cool, dry place or refrigerate it. It keeps indefinitely.
Sprinkle nutritional yeast on hot popcorn or garlic bread, or add a generous spoonful to a stir fry or pasta sauce.

Use it as a condiment sprinkled on \rice and vegetables.

Add ½ teaspoon per 1 cup liquid to gravies and sauces.

Add a tablespoon per 2 cups mixture to vegetable, bean and grain burgers.

Use 1 teaspoon nutritional yeast along with each cup of flour or meal in baked goods.

Make a yeast "cheese" to adorn a vegan pizza or lasagna.

Add it to your cat or dog's food to promote a healthy coat and good general nutrition.

To make yeast pancakes, combine ½ cup nutritional yeast, 3/4 cup organic whole wheat flour, and 3/4 cup water in a medium-size bowl, to form a loose flaky mixture. Heat oil in a large skillet over medium-high heat. Pour the batter into the skillet and cook on each side for approximately 3 minutes, until the pancakes are golden brown and crispy.

Sources:

Simply Vegan, Quick Vegetarian Meals, by Debra Wasserman, published by The Vegetarian Resource Group

World Vegetarian, by Madhur Jaffrey, published by Clarkson Potter publishers, New York

Cooking With PETA, Great Recipes for a Compassionate Kitchen, by People For the Ethical Treatment of Animals, published by Book publishing Company, Summertown Tennessee

http://en.wikipedia.org/wiki/Nutritional_yeast

http://www.efn.org/~sundance/NutritionalYeast.html

http://www.suite101.com/article.cfm/9414/64290

http://www.bestnaturalfoods.com/nutritional_yeast.html

2006-11-15T09:15:00.000-05:00

"There is no prospect of reversing current trends until it is acknowledged that animals are primarily sensitive creatures with individual needs rather than products on a plate, ststistics on a graph, tools for research, or cogs in a machine for converting grain to flesh."-Mark Gold, Assault and Battery

2006-11-14T14:47:00.000-05:00

Simple Stir-Fried Mushrooms and Some Interesting Things About Fresh Mushrooms

I had some button mushrooms in the refrigerator that I needed to use today, so I made a simple side dish. I thought it was very good. It’s from World Vegetarian, by Madhur Jaffrey, published by Clarkson Potter Publishers, New York, page 244. The dish comes from India.

Simple Stir-Fried Mushrooms
makes 3 to 4 servings

1 pound medium white mushrooms

1/4 cup olive oil

1 teaspoon whole cumin seeds

12 scallions, white parts only, cut crosswise into very fine slices

1 and 1/4 teaspoon salt

2 teaspoons fresh lemon juice

1/8 teaspoon cayenne (optional)

Clean the mushrooms (Gently wipe mushrooms with a damp cloth or soft brush to remove occasional peat moss particles, or, rinse with cold water and pat dry with paper towels). Slice the mushrooms thinly and evenly.

Put the oil into a large frying pan or wok and set over high heat. When the oil is hot, put in the cumin seeds. Let the seeds sizzle for 10 seconds and then put in the scallions. Stir for 1 to 2 minutes. Add the mushrooms and salt. Stir until the mushrooms wilt. Stir in the lemon juice and optional cayenne.

Some Interesting Things About Fresh Mushrooms

White button mushrooms contain a flavor enhancer (umami) that boosts the flavor of any food that are cooked with the mushrooms.

Since mushrooms contain 90 percent water, they absorb flavors from foods that are cooked with them.

Mushrooms contain protein, phosphorus, potassium, calcium, iron, B vitamins, and are rich in selenium.

Mushrooms are available year round, but are best November through March.

Look for mushrooms that are firm and slightly moist, with a fresh, smooth appearance, free from major blemishes. The mushrooms should be heavy for their size, and have a woodsy smell.

A closed veil (the gills under the cap) indicates a younger mushroom and a delicate flavor. They will last longer. Open gills indicate an older mushroom. They will have a richer flavor, but will not last as long, and should be used soon after purchase.

"Wild mushrooms" (these are now usually cultivated), such as shiitakes, creminis, or chanterelles have more intense, interesting flavors. These are more expensive, but the more intense flavor means you can use fewer of these mushrooms in a recipe.

Keep mushrooms refrigerated, in an open paper bag. Always remove plastic from packaged mushrooms. Avoid air tight containers which causes moisture condensation and causes the mushrooms to spoil faster. Mushrooms are best when used within several days after purchase. Do not rinse mushrooms until ready to use.

Just before use, gently wipe mushrooms with a damp cloth or soft brush to remove peat moss particles, or rinse with cold water and pat dry with paper towels.

Fresh mushrooms don't freeze well. But if you do need to freeze them, first saute in oil or in a non-stick skillet without oil; cool slightly, then freeze in an air tight container up to one month.

To be on the safe side, don’t eat the stems of raw mushrooms. The stems contain hydrazine which has been shown to cause malignant tumors in mice who ate large quantities of mushrooms. Cooking neutralizes this chemical.

There is no need to peel mushrooms.

Cook mushrooms in a small amount of oil over low heat until the liquid has been released from the mushrooms, and then cook until all of the liquid has evaporated. The texture should be slightly crisp, not slippery.

To grill white mushroom caps, thread two parallel skewers through the diameter of the caps so they will cook evenly and not fall through the grill rack.

Mushrooms cook well in the microwave. Put eight ounces of cleaned thickly sliced mushrooms in a microwaveable bowl (no oil needed); cover and cook on HIGH (100% power) for two to three minutes stirring once.

To roast, put mushrooms in a shallow baking pan, Toss with a little oil and roast in a 450 F oven, stirring occasionally until brown, about 20 minutes. Use about one tablespoon of oil for each eight ounces of mushrooms.

Grilling or Broiling: (Preferred for larger capped mushrooms like portobellos and Shiitakes) Lightly brush caps and stems with oil to keep them moist, and season with salt and pepper. Grill or broil 4 to 6 inches from heat source for 4 to 6 minutes on each side, brushing again once or twice.

Most seasonings go well with mushrooms. If serving as a side dish, use seasonings compatible with the main dish. When seasoning mushrooms, go lightly with acidic ingredients such as vinegar or lemon juice, because these will diminish the flavor of the mushrooms.

To make paper-thin slices, firm mushrooms in the freezer on a baking sheet for 5 minutes, Then slice thinly with a vegetable peeler or a hand held garlic slicer.

Mushrooms can be sliced thick or thin, cut in quarters, coarsely or finely chopped using a sharp knife. For slicing or chopping large quantities, use a food processor with the slicing or wing blade attachment.

If a recipe calls for just caps, twist stems loose or separate them from the caps with the tip of a knife.

To rescue mushrooms that have begun to shrivel, cut off the wrinkled top portion of the cap, then peel around the cap edges to remove the shriveled parts.

Chop leftover mushroom stems then saute them in oil until the liquid evaporates. Freeze to use later on rice, or toss them with fresh herbs and minced garlic to use in stuffing for stuffed vegetables.

Make mushroom paste with leftover cooked mushrooms. Grind them in a blender or food processor or blender, adding enough broth or water to make a paste. Freeze in ice cube trays, then store in zip-lock bags. Add cubes to sauces, soups, gravies, or cooked grains.

If mushrooms have thick stems, cut the stems three-fourths of the way up the stem so that the heat can penetrate through the stems and cook at the same rate as the caps.

Do not cook mushrooms in an aluminum pan, as this will cause the mushrooms to become discolored.

To keep fresh white mushrooms from browning in a salad, wipe them with a paper towel moistened with lemon juice, or spray lightly with lemon water, or lightly coat them with vinaigrette.

To avoid watery stuffed mushrooms, roast the caps for 20 minutes, turning them halfway through cooking. Then stuff and cook further to cook the stuffing.

Add flavor and nutrients to your favorite salad, pizza or soup by tossing in a handful of mushrooms.

Mushroom Equivalents:

1 pound Crimini or White mushrooms= 5 cups sliced (lightly packaged)
1 pound sliced Crimini or White mushrooms= 2 cups sauteed
1 pound Crimini or White mushrooms= approximately 35 medium sized mushrooms
4 ounces Shiitake mushrooms without stems= 1 ½ cups sliced or chopped
6 ounces trimmed Portobello mushrooms= 2 1/4 cups coarsely chopped

There are over 2,500 mushroom varieties grown in the world today. Here are a few of them:

WHITE MUSHROOMS vary in color from creamy white to light brown and vary in size from small (button) to jumbo. They are mild and woodsy, but their flavor intensifies when cooked.
White mushrooms remain fresh 5-7 days. Use raw as an hors d'oeuvre, or garnish in salads and on vegetable trays. Sauté, braise or grill to enhance entrees, soups, sauces and suffings. Marinate or saute and serve as a side dish. Stuff with just about anything for a classic, easy to eat appetizer.

CRIMINI MUSHROOMS are similar in appearance to the Whites. Look for a naturally light tan to rich brown cap and a very firm texture. They have a deeper, denser, earthier flavor than White mushrooms. Criminis should remain fresh for 5-7 days. Substitute for, or use in combination with, any recipe calling for White mushrooms. Their hearty, full-bodied taste makes an excellent addition to vegetable dishes.

PORTOBELLO MUSHROOMS are a larger, hardier relative of the White and Crimini and can range up to 6 inches in diameter. Portobellos have a deep, meat-like texture and flavor. Portobellos should keep for 7-10 days. Serve whole or sliced, grilled, baked, or deep fried. They are excellent stuffed as an appetizer, side dish or entree. Add to stir-fries, sautes and sauces. Portobellos are a great substitute for meat in a sandwich or entree. Use them as a meat alternative in a vegan or vegetarian entree.

SHIITAKES range in color from tan to dark brown with broad, umbrella-shaped caps, wide open veils and tan gills. Shiitake caps have a soft, spongy texture. When cooked, Shiitake mushrooms are rich and woodsy with a meaty texture. They keep for up to 14 days. Shiitakes are best if cooked and adapt well to most cooking techniques. They add a meaty flavor and texture to stir-fry's, pastas, soups, entrees and side dishes. Before using shiitakes, tear off and discard tough woody stem. Discarded stems can be used to flavor stocks.

MAITAKE (Hen of the Woods) have a cluster of dark fronds with firm texture at base, becoming slightly brittle and crumbly at the edges. Maitake mushrooms have a distinctive aroma with a rich, woodsy taste. Maitakes usually last 7-10 days. Sauté maitakes lightly in oil. Maitakes add a richer taste to any cooked recipe calling for mushrooms. They go well as main dish ingredient, in side dishes and soups.

OYSTER MUSHROOMS are fluted and graceful. They range in color from soft brown to gray. They are best if cooked. Oyster mushrooms have a delicate, mild flavor and velvety texture. They should remain fresh 5-7 days. Substitute oyster mushrooms for or in combination with cooked white mushrooms. Sautéing with oil and onions brings out full flavor. Add to soups and sauces.

ENOKI MUSHROOMS are fragile and flower-like with long, slender stems and tiny caps. Enoki mushrooms grow in small clusters. They have a mild, light flavor with a slight crunch.
Enoki mushrooms keep for up to 14 days. Use raw in salads and sandwiches. Use as a garnish for soups and salads. Before using, trim roots at cluster base. Separate stems before serving.

MOREL MUSHROOMS have short, thick, hollow stems, topped with sponge-like pointed caps, resembling honeycombs. Morels may be tan, yellow or black in color and produce a rich, nut-like flavor and woodsy fragrance. They keep 10 to 14 days. Morels are typically cooked and adapt well to most types of cooking. Petite sizes are favored for gourmet sauces and soups. Medium and large sizes are the standard for French cuisine.

BEECH MUSHROOMS are petite with either all white or light brown caps. The Beech has a crunchy texture offering a delicately mild flavor that is sweet and deliciously nutty. They keep 7 to 10 days. They go great with vegetables and in stirfries. Add to soups, stews or sauces as a last ingredient to maintain crisp texture.

Grandmother’s Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102
Nourishing Traditions, by Sally Fallon, Published by new trends Publishing Inc., Washington D.C.20007
Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

http://www.mushroomcouncil.com/shelflife.html

2006-11-13T20:16:00.000-05:00

Vegan Sauerkraut Vegetable Stew (Kapusnaik) And A Few Interesting Things About Sauerkraut

I made Vegan Saurkraut Vegetable Stew for lunch today. I thought it was pretty good, but then I really like sauerkraut. If you don’t like saurkraut, you probably won’t like this stew. I thought the apples and the sauerkraut tasted good together in the stew.

I found the recipe in The Best Recipes in The World, by Mark Bittman, published by Broadway Books, (page 114). It’s not as quick as many of the recipes I like, because you have to chop a lot of things, but I think it’s worth the trouble. The recipe comes from Poland.

I used canned sauerkraut because that’s what I had, but it’s better to use sauerkraut from packages, containing only cabbage and salt, no preservatives.

Vegan Sauerkraut Vegetable Stew (Kapusnaik)
makes 4 servings

5 cups vegetable stock

2 large celery sticks, chopped

2 large carrots, chopped

2 tart apples, peeled, cored, and chopped

1 ounce dried porcini or other mushrooms, reconstituted and chopped (see below)

3 tablespoons extra virgin olive oil

1 large onion, diced

1 pound sauerkraut, drained and chopped, juices reserved

1 tablespoon caraway seeds

salt and black pepper to taste

Bring the stock to a boil in a large sauce pan. Add the celery, carrots, apples, and mushrooms (taste the water in which you soaked the mushrooms. If it tastes good, add that too). Simmer over low heat until everything is soft, about 20 minutes.

Meanwhile, saute the onion and saurkraut in the oil, over medium heat, stirring occasionally, until browned and softened, about 10 minutes. Lower the heat and stir in the caraway seeds.
Stir the sauerkraut mixture into the simmering stock, and cook until the stew thickens slightly, about 5 to 10 minutes. Season to taste with salt and pepper, and the reserved saurkraut juice.

To reconstitute dried mushrooms: Soak them in hot water until they are softened. This can take from 5 to 35 minutes, depending on the toughness of the mushroom. You might have to change the water a few times to keep it hot. The soaking liquid can be used for soup stock.

A Few Interesting Things About Sauerkraut

"Sauerkraut did not originate in Germany, as is commonly believed. It dates back to the building of the Great Wall of China, when the laborers ate it to combat deficiency diseases resulting from a diet consisting almost completely of rice. The cabbage was fermented with wine at this time.

The Tartars brought the recipe for saurkraut from the Orient into eastern Europe, and from there to Germany, where the cabbage was fermented with salt instead of wine, and was given the name "saurkraut."

In 1772, captain James cook heard about the health properties of sauerkraut, and decided to bring 25,000 pounds of it on his second journey to explore the pacific ocean. Thanks to sauerkraut’s vitamin C content, Captain Cook lost only one sailor to scurvy in over 1,000 days at sea.

Sauerkraut is rich in vitamins A, B and C and in phosphorous, calcium and iron. The lactic acid that develops during the fermentation process cleanses the intestinal tract of toxic forming bacteria, and may weaken infections.

A one-cup serving of sauerkraut provides 102 percent of the recommended daily intake of vitamin K, 35 percent of vitamin C and 12 percent of iron, and it contains only 32 calories, with four grams of fiber.

Sauerkraut is usually made by placing salt between layers of shredded cabbage, and then applying pressure to the cabbage. The salt draws out the cabbage juice, which contains sugar. The bacteria ferments, and lactic acid forms, and a tangy flavor develops.

Rinsing sauerkraut will reduce the tartness (if you want to) as will pouring boiling water over the sauerkraut and letting it stand for 4 to 5 minutes .

Properly cooked, sauerkraut loses virtually none of its health properties.

Sauerkraut juice makes an excellent cocktail. Mix with an equal quantity of tomato juice, add a little salt, paprika and cracked ice and shake.

There are claims that sauerkraut helps prevent cancer, balances bacteria in the digestive system, and helps fight the avian flu. I cannot vouch for this, but you can find out more about these claims at http://www.sauerkraut.com/benefits.htm.

Sources:

Grandmother’s Food Secrets, by Dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas NV 89102

http://abcnews.go.com/Health/story?id=1289433

http://www.sauerkraut.com/benefits.htm

http://hometown.aol.com/lashep005/6chockrt.txt

2006-11-13T12:26:00.000-05:00

"As human beings we do not know what it feels like to have wings or to take flight from within our own bodies or to live naturally within the sea. Our species represents a smidgeon of the world’s experience, yet we patronize everything outside of our domain."-Karen Davis, Ph.D. (United Poultry Concerns, www.upc-online.org )

2006-11-12T18:40:00.000-05:00

Please Oppose Wegman’s Cruelty.

Please oppose the cruelty forced on battery caged hens, and sign the Wegman's petition. A company that claims to be an industry leader in animal welfare shouldn't be inflicting unnecessary cruelty. Other large grocery chains have already phased out battery-cage eggs. Why can't Wegmans?

Below is the link. Under "New page: What Wegmans customers are saying...." click on "Wegmans egg petition" in the first sentence.

http://urveg.org/