Healthy Date/Apricot Bars

date/apricot bars

Here is a receipt for a great date/apricot bar, sweetened with a monk fruit sweetener; it is complete with information on this great alternative sweetener.  This makes a healthy breakfast bar.  The recipe is another one of my sister’s notes of grandeur, derived by her ingenious cooking skills, which she originally made with sugar.  Today, however, her cooking is inspired by the keto diet (therefore this bar no longer fits in her diet plan).

Recently I have begun investigating this keto way of eating for myself, which promotes a diet of high-fat, moderate-protein, and low-carbohydrates.  I am looking to it for its over-all health benefits, rather than for weight loss.  The more I read, the more convinced I am that the avoidance of sugars, as well as a high intake of the right kind of fat calories, is beneficial for our bodies both to maintain health and loose weight, but it is essential that they be the right kind of fats.

Dr. Don Colbert has an excellent plan, the keto-zone diet, in which you bring your bodies into a state of ketosis, burning fat for energy, rather than glucose (sugar), by using premium fats for 70% of your daily caloric intake.  Presently I am exploring in depth his teachings on the multi-health benefits of his diet.  Not needing to loose weight, I don’t restrict my carbohydrates quite as strictly as his diet requires-until I learn otherwise.  Therefore I partake in this bar, which is made with organic whole wheat pastry flour, oats, butter, and monk fruit sweetener.

Indeed, high quality fats (avocado, olive oil, grass-fed ghee, MCT oil, krill oil) are important also for those of us who aren’t in need of shedding pounds,.  Rather we have a need to take in enough calories to maintain weight and acquire optimum health.  Consuming lots of rich desserts and empty starch calories to keep weight can lead to diabetes among other serious conditions.  1

The use of good alternative sweeteners is equally important, as eating the right kind of fats; these bars are made with butter and Lakanto Monkfruit Sweetener, which is available at Costco.  Monk fruit sweeteners are typically a mixture of monk fruit extract and other natural products such as inulin or erythritol;.  This Costco product is a blend of erythritol-the first ingredient-and monk fruit, also known as lo han guo, or Swingle fruit (Siraitia grosvenorii), which is a small round fruit, native to southern China.  2

Costco’s Monkfruit has a sweetness equal to sugar, though other blends may have a sweetness ranging from 100-250 times greater than table sugar.  The intensity of sweetness depends on the amount of mogrosides present.  Mogrosides are the compound-a unique antioxidant-in monk fruit extract, which are separated from the fresh-pressed juice of this Asian monk fruit during processing.  When separated they are free of calories; these sweet-flavored antioxidants-mogrosides-are mainly responsible for the sweetness of this fruit, rather than its other natural sugars, fructose and glucose.  Fructose and glucose are actually totally removed during the processing of this extract.  3

Though more research is needed to verify the health benefits of mogroside extracts from monk fruit, there is some evidence that they may have anti-inflammatory and anti-oxidant properties, as well as possibly having positive effects on cancer and diabetes.  Current studies, however, use much higher doses of monk fruit extract than that consumed in this sweetening product.  4

We find the satisfying of our need for pleasure is much needed in healthy eating, but how this calls for balance.  Indeed, balance is a key to all that concerns us about food, and it is imperative that we make the effort to discover what works best for us individually.  Our bodies are unique and complex.  Food can work as a medicine, as well as be a rich blessing to our souls, when consumed properly.

Eating with an attitude of reverence is a key to tapping into gastronomic pleasure.  One simple tool in reaching this goal is to focus on that childhood instruction “chew carefully”.  In order to do this, it’s imperative to slow down.

We find the need to slow down and “chew carefully” is present in all of life’s endeavors, in order to reap the maximum goodness promised; as the old adage goes “slow down and smell the roses”.

To achieve this, it is important to give thanks to our Creator for our food, as well as for all the daily blessings and trials that come our way.  Such insures our joy.  We apply this gratitude to the not-so-good, not for the trouble itself, but rather for our resultant growth that develops out of overcoming hardship.  Such a heart bent on thanksgiving pleases our God immensely; it guarantees a prosperous life.  (For more on heightened pleasures of proper eating, see Parmesan Dover Sole, 2017/04/10.)

Enjoy this delightful recipe!

References:

  1. https://drcolbert.com/7-healthy-fats-to-help-you-burn-belly-flab/
  2. https://foodinsight.org/everything-you-need-to-know-about-monk-fruit-sweeteners/
  3. https://www.healthline.com/nutrition/monk-fruit-sweetener
  4. Ibid.

finished product

Healthy Date/Apricot Bars  Yields: 2 dozen.  Total prep time: 1 1/2 hr/  active prep time: 40 min/  baking time: 50 min.

2 c pitted dates, packed down firmly, chopped  (I suggest taking a measuring cup to the store, thus pre-measuring fruit, as you buy in bulk).

2/3 c dried apricots, cut small

1 1/3 c butter, softened  (Plus several additional tbsp, as needed for moistening last of crumbs.)

1 c Lakanto Monkfruit Sweetner, cane sugar, or coconut sugar  (This Monkfruit is available at Costco.)

1 2/3 c old-fashioned oats (Organic is only slightly more expensive in bulk; available at most grocery stores.)

3 c flour (Organic whole wheat pastry flour is best.)

1 1/2 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.99/5 lbs.)

Spray oil  (Coconut spray oil is preferable for quality and taste.)

  1. thickened fruit-sauce

    Beat 1 1/3 c butter in a large bowl; blend in Monkfruit sweetner or sugar, beating until light.  Set aside.

  2. Measure dates in a measuring cup, packing down firmly; with a chef’s knife, chop into small pieces.  Repeat these steps with the apricots.
  3. “sifting” in sealed plastic bag

    Place fruit in a medium saucepan.  Add 2 1/4 c of water, cover, and bring to a boil over med/high heat.

  4. Remove lid, lower temperature and boil softly, uncovered, until a thick sauce is formed.  Be sure to stir about every 5 minutes.  Watch fruit carefully as it thickens, so as not to burn (see photo above).
  5. mealy crust

    Preheat oven to 350 degrees.

  6. In a plastic sealed storage bag, place flour, oats, and salt.  Close the seal and shake vigorously (see above photo).
  7. Blend flour mixture into butter, until mealy; see photo.
  8. Place 3/5 of flour/butter mixture in bottom of a 9” x 13” pan, which has been lightly sprayed with oil.  Pack down evenly with hand, being sure to pat edges and corners really well.
  9. initial baking of crust

    Bake in preheated oven for 20 minutes (see photo).

  10. Remove from oven and gently spread thickened fruit-sauce over top of crust.  Then, taking the rest of the flour/butter mixture, firmly pat rounds of dough between your two hands, placing these solid masses on top of date/apricots, until all is covered.  (May add a little additional soft butter to dry crumbs in the bottom of bowl, to moisten them and facilitate the last of the forming.)  See photo below.
  11. forming of top crust

    Return to oven and bake 30 minutes more, or until golden brown; see photo at top of recipe.

  12. Cut into bars, while still warm.  May freeze part of batch to have on hand for a nutritious breakfast bars.

Balsamic Eggs w/ Ghee Recipe

finished ghee

Discover here the health-giving attributes of the right kind of fats, such as grass-fed ghee in this delicious balsamic egg recipe, which is complete with the easy steps for making inexpensive ghee.

Increasingly, our mainstream culture is recognizing that dietary cholesterol is not a cause of heart disease or weight gain.  Mitochondria, the power plants in our bodies, either burn sugar or fat for energy.  A high carbohydrate diet makes the body go into a mode of burning glucose (sugar), while switching to a high-fat, moderate-protein, low-carb diet, allows the body to use fat for fuel.  This is why many people are achieving great success with the keto diet, which is high in fats.  Of key importance, however, is that one eats the right kind of fats!  1

Many vegetable oils, such as canola and soy oils (those most frequently used in restaurants and found on grocery shelves) are very unstable, oxidize quickly, and are almost always rancid; thus, they can be extremely detrimental to the nervous system and immune health.  They can be indigestible and lead to inflammation and free radical damage; inflammation is among the root causes of major diseases, such as diabetes, cancer, obesity, and arthritis, according to Dr. Don Colbert.  2

In approaching a high fat diet, to either maintain health or loose weight, it is critical that one know the kind of fats that are healthy.  There are seven recommended healthy fats-avocado, olive oil, nuts and seeds, grass-fed ghee, MCT oil, and krill oil. Among these are three that I frequently use in my recipes: ghee, avocados (and their oil), and the king of oils olive oil, though this latter should not be heated, as it becomes carcinogenic at high temperatures.  3

Ghee made from grass-fed butter is highly health-promoting.  Dr. Axe states that the saturated fat found in butter (and coconut oil) provides the body with much needed fuel, as well as helping with blood sugar stability, when eaten in reasonable amounts.  It has 400 different fatty acids and a good dose of fat-soluble vitamins as well.  It is important that the cream the butter is made from is obtained from grass-fed cows, with their diet rich in beta-carotene (the form of vitamin A found in plants.)  When eaten in moderation, butter is very beneficial.  4

Butter made into ghee takes these health attributes a step higher.  Ghee is produced by gently heating butter to evaporate the water and milk solids from the fat.  Fat makes up about 80% of the content of butter.  The milk solids contain inflammatory proteins and sugar, which are detrimental to health, but when these are removed, pure butter fat (loaded with fat-soluble nutrients) results, providing a food good for healing and detoxification.  5

Following is a simple recipe for the preparation of inexpensive ghee at home, which I have perfected over time.  Note: my saucepan for making ghee was originally not quite heavy enough; thus, I could only produce clarified butter, when I used the high quality, European, grass-fed Kerrygold butter.  My not-so-heavy saucepan, however, was quite adequate for making ghee, with the lesser-quality, Trader Joe’s, hormone-free, regular butter; this ghee, however, is much lighter in color and isn’t as health-promoting.

The premium, grass-fed, European butter is higher in fat, making it impossible, without burning, to go beyond this first stage of clarifying the butter, while using my not-so-heavy pan.  Clarifying requires cooking only until the first foam arises and subsides; then, there is the removal of the skin of dry, milk solids.  Ghee is easily produced, when cooking continues after this initial stage and, following the subsiding of the first foam, a second foam arises.  Then the milk solids that have sunk to the bottom of the pan brown, leaving a nutty-flavored medicinal substance.

After several failures with Kerrygold butter, I bought a great, heavy, All-Clad saucepan at Bed, Bath, and Beyond.  (Go to Laban Bil Bayd-2018/03/26-for more information on the differences between clarified butter and ghee.)  These great balsamic eggs, with ghee, are a steadfast part of my diet now!  Enjoy.

References:

  1. https://drcolbert.com/7-healthy-fats-to-help-you-burn-belly-flab/
  2. Ibid.
  3. Ibid.
  4. https://draxe.com/grass-fed-butter-nutrition/
  5. https://drcolbert.com/7-healthy-fats-to-help-you-burn-belly-flab/

balsamic eggs beginning to fry

Balsamic Eggs  Yields: one serving.  Total prep time: 5 min.  (or 25 minutes total, if making your own ghee.)  Note: though a thermometer may be helpful, it is not required.

1 tsp ghee  (May purchase ready-made at Trader Joe’s, or make your own inexpensively, following directions below.)

2 eggs, preferably duck eggs

2 tbsp balsamic vinegar

  1. first foam

    For homemade ghee, prepare a strainer, lined with a coffee filter, and place it in a heat-proof dish; set aside.

  2. Over medium heat, shaking pan, melt 8-16 oz of high quality, unsalted butter (Kerrygold is ideal).
  3. breaking of first foam

    When melted, cook until an even layer of white whey proteins forms on top (see photo).

  4. Continue cooking until milk solids break apart, and foam subsides, temperature will be about 190 degrees (see above photo).  At this stage you have clarified butter.  Note: if foam is starting to brown deeply and quickly, your pan is not heavy enough to make ghee; remove from heat and immediately strain this clarified butter in a coffee-filter-lined strainer.
  5. second foam rising

    To proceed with ghee, cook butterfat until a second foam rises.  This will take 2-3 more minutes, and temperature will reach 250 degrees; see photo.  Watch carefully as dry casein particles, settled on bottom of pan, will brown quickly.

  6. Immediately gently strain golden-colored butterfat through a coffee filter, into a heat-proof dish (see photo below).  Transfer into an airtight container to keep out moisture.  This lasts for months, when stored in the refrigerator.
  7. straining ghee

    In an egg pan, melt 1 tsp of ghee, over medium heat.

  8. When pan is hot, add eggs and lower heat to med/low.  Pour vinegar over yolks, just as the white is starting to form on the bottom of pan; see photo at top of recipe.  Cover with a splash shield (available at Bed, Bath, and Beyond, see photo below).
  9. splash shield

    When whites are nearly cooked, flip eggs over, cooking briefly, then transfer to a bowl, for easy spooning of these delicious juices.

Sprouted Three Bean Dip

sprouted three bean dip w/ organic Que Pasa chips

Let’s examine the beautiful health benefits of sprouting.  This sprouted three bean dip was inspired, by the life-preserving works of my sister Maureen’s prayer partner Jeanette, in the early 2000’s.

This friend was a cancer victim with four months to live, when she chose non-traditional treatment, a juice fast at a health center.  After healing was complete, Jeanette began to teach powerful juice fasting herself, elaborating on its restorative values with raw, sprouted foods.  Together these produce a perfect ph balance in our systems, in which cancer can’t survive.  This woman is now world renown for treating the terminally ill.

Sprouting magnifies the nutritional qualities of grains, legumes, seeds, and nuts.  For instance, almonds soaked for 24 hours increase in food value eleven times.  Quinoa, a pseudo-cereal, which fits nicely between grains and legumes, is also dramatically changed; this complete protein, which grows quickly in one to two days, is high in manganese, phosphorus, copper, magnesium, fiber, folate, zinc, vitamin E, and antioxidants; my instructions for germinating quinoa can be found in Sprouted Quinoa and Yam Salad (2016/09/05).  Beans, however, take about three days for the enzymes to come alive; live beans are also a good source of protein, as well as B and C vitamins.

Maureen learned much about nutrition from her friend and subsequently passed it on to me.  My sister creatively applied her sprouting method to cooked three-bean dip (Jeanette, however, never cooks anything).  Note that boiling these beans diminishes their life; thus, they are no longer considered a live food, but germination still holds some benefits here even with the heating.

On the other hand, sprouting can encourage bacteria to grow, while high heat kills these microorganisms; boiling also deactivates irritating substances that may be found in raw sprouts; therefore, people with weak immune systems should be careful about eating sprouted foods.  Indulge as your body dictates, always employing sterile conditions while undertaking this technique.

Koreans have long employed stewing in making their common side dish known as kongnamul; in this popular nourishment, the sprouted soybeans have been cooked thoroughly and seasoned with fish sauce, garlic, green onions, sesame seeds, sesame oil, and hot pepper flakes.  This refreshing accompaniment is almost always present at every meal in this culture; for an authentic recipe, go to http://www.maangchi.com/recipe/kongnamul-muchim

My dip will keep for many weeks in the refrigerator-these instructions provide three and a half quarts of product, two of which I freeze.  For me, this receipt’s importance is found not only in its enzymatic quality-though it decreases some with boiling and freezing-but more so in the ease it provides, of having a dynamite hors d’ouvres on hand always.  It’s good!

finished product

Sprouted Three Bean Dip Yields: 3 1/2 qt (ideal for freezing).  Total prep time: 3-4 days-for soaking beans-plus 1 3/4 hr to prepare/  active prep time: 40 min/  cooking time: 1 1/4 hr.

3 c pinto beans

1 c red beans

1 c black beans

1 tbsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available for $4.95/5 lb at Costco.)

2/3 c garlic cloves, or 2 med/large bulbs  (This produces a moderately pungent garlic flavor; may adjust amount for a weaker/stronger garlic taste.)

1 c cold-pressed, extra virgin olive oil

1 c salsa  (Trader Joe’s makes a good and reasonably priced Salsa Authentica.)

2 tsp cumin, or to taste

4-1-qt empty, yogurt or cottage cheese containers, sterilized

  1. black beans after sprouting for 2 days

    Began soaking beans 3-4 days ahead of time: place the pinto and red beans together in a large stock pot; check for stones; then, cover generously with water.  Next place black beans in a 3-qt saucepan, covering well with water, after checking for stones,  (Black beans cook faster; thus, they need to be prepared separately.)  Note: if beans are old, they will not sprout.

  2. Let soak for 12 hours; then, rinse well and drain.  Cover with wet paper towel and begin the sprouting process, which takes 2-3 days.  Be sure to rinse beans extra well every 8-12 hours, always covering with wet paper towel.
  3. red and pinto beans after sprouting for 2 days

    It is important that the paper towel remains wet; thus, keep a spray bottle of water handy and spray intermittently.  Sprouts will be formed in 2 days, but leaving them for 3 days is even better (be sure to rinse frequently the last day to keep water clear).  See both photos.

  4. When sprouts have grown, rinse beans well again, and cover amply with fresh water.  Cook black beans over medium heat until soft for about 45 minutes.  Bring pinto/red beans to a boil, over med/high heat, covered; then, uncover and cook until beans are soft (this takes a total of about 1 1/4 hour).  Be sure to stir occasionally, and replenish water if needed.  DO NOT ADD SALT WHILE COOKING, THIS INHIBITS BEANS FROM SOFTENING.
  5. measuring chopped garlic

    Peel garlic while beans are cooking; cut cloves in halves or thirds, filling a 2/3 c measuring cup for a moderately spicy dip (1 c for strong garlic flavor or 1/2 c for weak).  Place in a dry food processor; chop fine, stopping and scraping down sides.  Pack down chopped garlic in a 1/2 c measuring cup; split in half with a knife-see photo-using 1/4 c for each of the two batches you are processing.  Set aside.  (Dip will taste strongly of garlic at first, but this flavor mellows greatly after several days.)

  6. Remove the black beans from heat when they are soft, immediately add 1 tsp salt to hot bean broth.  Let beans soak in broth for 15 minutes, drain extra well, set aside.  (This process salts the bean dip evenly.)
  7. Repeat step 4 with the pinto/red beans when finished cooking; add 2 tsp, however, of salt to this mixture.  Drain well.
  8. When beans are thus prepared, process the first of two batches by placing half the pinto/red beans (approximately 4 1/4 c), half the black beans (approximately 1 1/2 c), half the garlic, 1/2 c oil, 1/2 c salsa, and 1 tsp of cumin in the food processor.  Turn on and puree, mixing thoroughly; press the “dough” button on processor briefly, as it agitates the mass with different motions than those of regular processing.  In this way the bean dip is blended well.  See photo of finished product at top of recipe.
  9. Place in sterilized containers and repeat step 7 with the last of the beans.
  10. This keeps in refrigerator for many weeks and freezes well; thus, it is great for long-term use.

Ahi Tuna, Peppered with Lemon Sauce

ahi tuna with lemon sauce

Ahi or yellowfin tuna is of the genus Thunnus and the species albacares; it is not to be confused with albacore or longfin tuna (Thunnus alalunga), even though the French use their word albacore for this yellowfin, while the Portuguese use albacora.  Note: the English albacore or longfin, of the species alalunga, is the basis for the United States tuna-canning industry.

Wikipedia sites the Hawaii Seafood Buyers Guide as stating that the enormous yellowfin tuna (with its Hawaiian name ahi) is popular in raw seafood dishes, especially sashimi, as well as being excellent for grilling, where it is often prepared seared rare.  Its buyers recognize two grades, “sashimi grade” and “other”, with variations of quality in “other”.

In sushi and sashimi, yellowfin or ahi is becoming a replacement for the near commercially extinct southern bluefin tuna (Thunnus maccoyii); presently the latter is probably the most valuable and prized fish worldwide.

On September 11, 2013, smithsonian.com referred to Japanese chefs as revering this bluefin like the Italians might a white truffle or the French oenophile might a bottle of 1945 Bordeaux.  It goes on to state that its high standing, along with that of the other tuna species such as the yellowfin and bigeye, has not always been recognized in Japan, for in the 19th century it was called neko-malagi, meaning “fish that even a cat would disdain”.  Indeed, this beef-red fish is smelly and strong-tasting.

The wide-spread acceptance, of this once essentially worthless seafood, is actually a product of a marketing scheme of the Japanese airline industry.  The story starts with the tuna sport fishing craze prevalent in the 1940’s, 50’s, and 60’s, along the Atlantic coast of the U.S. and Canada; these 400-plus-pound bluefins were being caught for fun, weighed, and photographed; then, they were either sent to landfills, sold for pet food, or thrown back into the ocean dead.

With the dawn of the 1970’s, Japanese cargo planes brought electronics to America; these same planes took advantage of the cheap New England tuna carcasses for their return flights.  Not wanting to go back empty, they ingeniously purchased these dirt-cheap bluefins, which in turn produced profits of thousands of dollars each in their homeland.

What made this country welcome this previously detested fish?  (The Smithsonian article qualifies bluefin as being not so good, with a tangy iron flavor and a texture that melts in your mouth, which amateurs love; this is opposed to the crunchier, more subtly flavored muscles tissues of animals like squid, clams, various jacks, flounder, and sea bream, which are highly favored by traditional sushi connoisseurs.)  The reasoning behind today’s widespread acceptance of bluefin can be traced back to the newly acquired taste for beef in Japan’s diet in the 70’s.  Concurrent with the electronic boom, this national appreciation for strong flavored beef brought about their subsequent open-mindedness to the dark, red flesh of tuna as well.

When I moved to Tokyo in 1980, I experienced this red meat wave; hence in 1982, after my return home, I was inspired to seek the approval of Montana governor Ted Schwiden, for my becoming an “ambassador” to this Oriental country; my proposal was to sell the then popular Montana beef, with my historical Montana dinner, entertaining our state’s clients overseas (see “About” for more on this).

This advancing beef rage in the Orient set the stage for the universal acceptance of bluefin, for it prepared Japan’s taste buds for the inundation of this tuna by their airlines; in turn, this rich, dark fish’s popularity then spread back across the ocean to America; and “by the 1990’s, the bluefin tuna was wanted almost desperately world-wide”, according to the Smithsonian.

Now it is facing commercial extinction, with yellowfin or ahi taking its place.  As the magazine states, traditional sushi sophisticates, however, do not always appreciate bluefin; some even consider it junk fish, as it was once known.  Yet the general public perhaps foolishly values this tuna, in a way which is extremely opposite to that of the mid 20th century, when it was sent to landfills along the Atlantic coast.

In America, we love to grill ahi tuna, the frequent substitute for bluefin, as well as serving it raw.  This outstanding receipt, which is prepared in minutes, affords a mouth-watering lemon sauce to compliment this firm fish.

References:

https://en.wikipedia.org/wiki/Yellowfin_tuna

https://www.floridamuseum.ufl.edu/fish/discover/species-profiles/thunnus-albacares/

https://www.smithsonianmag.com/arts-culture/from-cat-food-to-sushi-counter-the-strange-rise-of-the-bluefin-tuna-5980010/

medium/rare ahi

Ahi Tuna, Peppered with Lemon Sauce  Yields: 3 servings.  Total prep time: 30 min, or less.  Note: for an even quicker 10 min preparation, do step 5 only, omitting the lemon sauce, as well as all the ingredients, except the tuna, seasonings, and 2 tbsp oil.  On the other hand, you may double the sauce, allowing easy leftovers for next week’s Swift Pasta and Fresh Spinach with Lemon Sauce (1/8/18).

2 tsp butter

2 tsp flour

3 tbsp fresh lemon juice  (2 small lemons needed; may add optional zest of half a lemon.)

3 tbsp shallots, chopped small

2 medium garlic cloves, minced  (For easy prep, substitute 1 cube frozen garlic from Trader Joe’s.)

1-1.5 lb ahi tuna steaks  (Economical,  frozen, wild-caught ahi is often available in 1 lb bags at our local Grocery Outlet; may also use 3 fresh steaks, which tend to be 1.5” thick; these take longer to cook, weighing more.)

1 1/4 tsp salt  (Real Salt, Himalayan, or pink salt is so important for optimum health; a Himalayan salt is available very inexpensively, in bulk at our local Winco.)

1/4 tsp cayenne pepper

2 1/2 tsp freshly ground pepper

2 tbsp oil  (Coconut or avocado is best for health, as olive oil is carcinogenic, when heated to high temperatures.)

1/2 c heavy whipping cream  (Must be heavy cream, or it will curdle.)

  1. Heat serving plates in oven, turned on warm.
  2. cooked roux

    Next prep roux, by melting butter in a small sauce pan over medium heat; mix in flour; while stirring constantly with a wire whisk, cook until moisture is absorbed,  about 1 minute; for this sauce color of roux shouldn’t change much (see photo); set aside.

  3. Juice lemons by first rolling them on counter, pressing down hard with hand; this loosens the meat for easy juicing; set measured juice aside.
  4. Mince garlic; chop shallots in small pieces; place in separate dishes.
  5. Rub tuna with salt, cayenne, and freshly ground pepper, which have been mixed together in a small dish.
  6. Heat oil in heavy-bottom frying pan, over medium/high heat.  Gently place steaks in hot oil and cook to desired doneness; set on warm plates in oven.  (Tuna steaks will vary in thickness; sear tuna until golden brown, turning only once; 5 oz steaks will need about 1 minute per side for medium/rare; fresh tuna, which is about 1.5” thick, takes about 2 minutes on each side for rare, while 2.5 min and 3 min per side respectively for medium/rare and medium.  DO NOT OVER COOK, or it will be extremely dry.)
  7. After putting cooked tuna in warm oven, turn heat down to medium under pan and deglaze it with 2 tbsp water, wine, or chicken or fish stock.  Cook minced shallots in hot juices, just until they turn translucent, about 1 minute; stir in garlic.
  8. lemon sauce

    Finish sauce by adding heavy cream, lemon juice, and optional zest to shallots/garlic.  Blend in roux, stirring continuously with a wire whisk, until sauce is thickened (see photo).

  9. Pour sauce over fish and serve immediately.  (For a quicker version, may omit the sauce and just serve seared ahi, by following step 6 only.)
  10. Enjoy this splendor, which is the fastest gourmet meal I know!

Turkey with Shallots, Cauliflower, and Bell Pepper

turkey with shallots, cauliflower, and bell pepper

It’s that time of year again for turkey,  Learn about the history of this bird and access a great recipe using either leftover roasted fowl or its ground version, which comes in one pound packages at any food market; the latter makes this dish accessible year-round.

Background of Turkey

Turkey is in the genus Meleagris, which is native to the Americas; the Mexicans domesticated it by 800 BC.  It was either introduced to Southwest U.S., or tamed here independently, by 200 BC; these indigenous people used its feathers for ceremonies, as well as in making robes and blankets; they didn’t, however, consume it as a meat until around 1100 AD.

Cortes Brought Turkey to Spain

This bird arrived in Europe in 1523-24, when the Spanish conquistador Hernando Cortes brought certain foods back from Mexico; in Spain, it was known as gallopavo (peacock).  There is some confusion concerning the exact derivation of its subsequent name turkey; most likely this was taken from our American bird’s mistaken resemblance to the African guinea fowl, which the Europeans knew as turkey fowl, as these were imported from Turkey.

England Adopted Turkey

Many believe that English navigator William Strickland introduced this food to England; indeed a tribute was made to him in 1550, in that he was granted a family coat of arms, including a “turkey-crop in his pride proper”; this coat of arms, with its turkey crest, is still in use today.

Christmas “Goose Clubs” Established in England

Until recent times, this bird was considered an extravagance in Europe, where native grouse and pheasant were cheaper alternatives.  In the 19th century, the English working class aspired to partake of goose for their holiday celebrations; Christmas “goose clubs” were established in England in the 1800’s, so these impoverished people could insure the necessary savings for their festive meal.

“The Christmas Carol” Goose Replaced by Turkey Today

One of the first mentions in literature, of turkey becoming this celebratory roast, is Charles Dickens’ vivid portrayal in A Chistmas Carol: a resultant, decadent Christmas dinner occurred, when the reformed Ebenezer Scrooge replaced Bob Crachit’s meager goose with a massive turkey.  Nevertheless, only since World War II, as growing conditions for turkey became less expensive, has this developed into the holiday fowl of choice in England.

Turkey Would Have Been a Better National Bird

In U.S. history, Benjamin Franklin was disappointed when turkey was not selected for our national bird; he argued that it is a true original native, whereas the eagle can be found in all countries.

“Heritage” Birds

With our present heightened fascination in high cuisine, “heritage” birds are gaining in popularity.  These are traditional breeds, much like Strickland and Dickens encountered, which can trace their ancestry to the earliest domesticated animals.  They have a ratio of dark to white meat of about 50/50.

Broad Breasted Whites have been sold predominantly in grocery stores for decades; these were bred to have a ratio of 65% white meat to 35% dark, while weighing up to 50 pounds; the maximum weight of a wild turkey is 25 pounds, which is also the upper weight of the traditional heritage birds.  These latter come with such colorful names as Bourbon Red, Royal Palm, and Midget White; even with their gamy taste, people are willing to pay $9, or more, per pound to partake of this delicacy, while Broad Breasted Whites are often given away free, as promotional deals, at local supermarkets nowadays.

You may call me penurious, but I made this dish with all-natural Foster Farms ground turkey, which is close to $3 a pound; my recipe, however, is great for Thanksgiving leftovers, whether they be of a Broad Breasted White or a heritage breed.

References:

  1. James Trager, The Food Chronology (New York: Henry Holt and Company, Inc., 1995), pp. 86, 87, 180.
  2. http://www.history.com/news/hungry-history/turkey-talk-the-story-behind-your-thanksgiving-bird
  3. http://www.historyextra.com/article/premium/turkeys
  4. https://en.wikipedia.org/wiki/Turkey_(bird)

flavorful onions caramelized with vinegar

Turkey with Shallots, Cauliflower and Green Pepper  Yields: 5-6 servings.  Total prep time: 50-60 min.

5 tsp oil  (Coconut or avocado oil is best for health; olive oil is carcinogenic, when heated to high temperatures.)

1 med yellow onion, cut in even 1/8” slices

4 oz shallots, chopped in 1” pieces

1 tbsp butter

1 lb natural ground turkey  (May use leftover roasted turkey, broken in bite-size pieces.)

Salt to taste  (Real Salt is critical for good health; available in nutrition center at local supermarket.)

Fresh ground pepper to taste

2 lb cauliflower  (Yellow or orange cauliflower is sometimes available, in the organic section, at our local Fred Meyer-Kroger-stores.)

1 lg bell pepper  (In particular, it is important that peppers be organic, as they readily absorb pesticides.)

3-4 tbsp flavored vinegar  (I used elderberry vinegar, which I purchased in Montana.)

  1. For caramelizing, peel and cut onion in even 1/8” slices.  Heat 1 tsp oil in a large sauté pan over medium heat; when a small piece sizzles in oil, reduce heat to medium/low; add rest of onions and slowly cook, stirring every 2 minutes, until color begins to form.  (It is important to not crowd pan, or add too much oil, as

    cutting shallots in 1″ pieces

    this will slow down the cooking process.)  When a light golden color is beginning to form, start stirring every minute, until dark brown.  Deglaze pan of onions-scrape fond, browned, cooked-on-juices, off bottom of pan with a spatula-by adding 1-2 tbsp of the vinegar (see above photo of caramelized onions with vinegar).  Go to the next steps, while onions are cooking.

  2. Spray cauliflower and pepper with an inexpensive, effective produce spray (combine 97% distilled white vinegar with 3% hydrogen peroxide in a spray bottle); let sit for 3 minutes; rinse well.
  3. Peel shallots, cut large ones in 1” pieces, and set aside (see photo above).
  4. In another frying pan, melt butter; add shallots; and cook over medium heat, until they are translucent.  Add raw turkey, salt and pepper generously, cook until pink is gone-see photo below.  (If your turkey was previously frozen, there will be lots of juices, but if cooking fresh-ground, you may need to deglaze hot pan with 1-2 tbsp of vinegar; if using roasted turkey pieces, just stir these into shallots-do not cook.)  Set turkey/shallots aside in a large bowl.
  5. cooked turkey and shallots

    Cut peppers into 1” x 3” strips, set aside.

  6. For ease in dividing the cauliflower into bite-size florettes, first break chunks of cauliflower off the head; next, cut off all excess stalk from these bigger sections; then, make small knife-cuts in the stems of these pieces, gently pulling apart small florettes with fingers; set aside separately in a bowl.
  7. Heat 1 tsp of oil over medium heat in the above, empty meat pan; when a  piece sizzles in hot oil, add the remaining peppers; cook until somewhat soft, but still crisp.  Deglaze hot pan, with a tbsp of vinegar-may have to deglaze with water instead, for only a total of 3-4 tbsp of vinegar should be used for all deglazing, in entire recipe; vinegar adds delightful flavor, but too much is overpowering.  Put peppers in with bowl of meat.
  8. When onions are done, mix together thoroughly with meat/shallots/peppers.  Heat last tbsp of oil in this pan, over medium heat; after a small piece sizzles in hot oil, add rest of cauliflower; salt and pepper florettes, distributing oil evenly among them.  Add 1/4 c water, cover pan, and cook until soft, stirring occasionally.
  9. finished product

    Blend turkey and vegetables into soft cauliflower, adjust seasonings, and heat thoroughly (see photo).  Serve with anticipation!

Power-Packed Cream of Broccoli Soup

cream of broccoli soup

Let’s examine the benefits of low-carb diets, utilizing real food, as well as low-protein diets, recommended for those with kidney disorders.  In addition, experience this healthy cream of broccoli soup, rich in bone broth and eggs.

Real-Food-Low-Carb Diet

Personally, my approach to food is summed up with the word balance, for this best fits my individual health requirements.  Today there are many diets available to meet people’s varying needs.  With our diverse health challenges, we must seek that which is suitable to our unique bodies.

As an example of the often stark opposition in these approaches, two such recommendations for nutrition stand out.  Recently I ran across a low-carb diet that promotes using real food; among its standard suggestions are high quantities of meat, fish, eggs, nuts, seeds, as well as high-fat dairy, calling for whole milk yogurt and heavy whipping cream.  I too utilize these high caloric dairy foods, accepting the proposal of some experts that low-fat foods and artificial sweeteners can actually cause weight gain, rather than loss; also such whole foods satisfy the body, with a need to eat less of them.

Dietary Recommendations for Those with Kidney Disorders

Directly opposed to this proclaimed low-carb diet is one limiting protein, due to the special requirements of those dealing with kidney disease and kidney stones; it holds that too much of high protein foods may interfere with the body’s ability to eliminate, through one’s urine, the resultant large quantities of the waste products urea and uric acid.

These two by-products are produced by the breakdown of proteins and nucleic acids respectively.  When their levels are too high, urea and uric acid cause significant stress on one’s kidneys; thus, those facing kidney problems must eat meal plans exactly opposite to those of the low-carb dieters.  (See Healthy Date/Apricot Bars, for additional information on low-carb diets.)

May I encourage us to patiently listen to our bodies, by seeking trusted expert medical help, in discerning our individual physical make-ups.  In this way, we each may discover our ideal plan for nourishment.

My Inspiration for this Healthy Soup

A beloved one from my church was just pronounced cancer-free; it has been my heart to minister to her during this trial; in doing so, I have made this broccoli soup several times, hoping to please her palate.

It is our joy to touch each others lives, with the bounty with which we are supplied.  For some this means material blessings, for others it is the labor of their hands.  My number one gift, which is always at my disposal, is feeding my friends with food; I also love to exercise my limbs-actually the Lord’s hands and feet-with cleaning.  These two offerings thrill me, and  I have used both in helping this friend.

Sometime ago, Toni’s husband mentioned her preference for cream of broccoli soup.  Though the vicious enemy cancer tried to steal this chemo patient’s taste buds, I and many others at our church have encouraged resurrected life in her tongue, with the recalling of her soft memories for fond foods.

This High Protein Broccoli Soup Meets Needs

Soups have gone down the easiest for her, but they often don’t have enough required protein.  The inspiration for this particular broccoli soup resulted from Toni’s needs for this compound, as this recipe is fortified with added protein, utilizing bone broth and eggs; I also find it beneficial for my diet, with my preference for meatless dishes.

With my proclivity toward vegetables, fruits, grains, beans, seeds, and nuts, like my recovering sister, who can only tolerate soups presently, I must watch my protein intake carefully, neither getting too little, nor too much of it.  Indeed, this broccoli soup fits the prescription for both Toni’s and my needs.

Together We Stand!

Our church body and the McFaddens have stood unified as one in her fight against cancer; as a miraculous result, Toni has overcome it; this is what belonging to the Christ’s glorious Church is all about.  May we all humble ourselves, by accepting each others proffered blessings; thus, we receive our Father’s abundant grace.

References:

https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu

https://articles.mercola.com/sites/articles/archive/2016/02/15/foods-for-kidney-health.aspx

ingredients for soup

Power-Packed Cream of Broccoli Soup  Yields: 2 1/2 quarts.  Total prep time: 1 hr/  active prep time: 20 min/  cooking time: 40 min.

2 tbsp oil  (Coconut or avocado oils are best; olive oil is carcinogenic when heated to high temperatures.)

1 lg yellow onion, chopped

2 celery stalks, cut in small 1/4″ dice

24 oz frozen broccoli florettes  (Best thawed ahead of time for faster preparation; SAVE JUICES.)

5 tbsp parsley, minced  (Organic parsley is only slightly more expensive; so much healthier.)

2 c chicken broth  (Bone broth is best; for its benefits and easy recipe, see Tortellini Sausage Soup.

1 qt whole milk

sweating onions and celery

5 lg chicken eggs, beaten  (May substitute 3 duck eggs, which are bigger; for facts about eggs, go to Rosemary Eggs.)

3 tbsp butter

3 tbsp flour

1 tbsp Chicken Flavored Better than Bouillon, or to taste

1 1/2 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco for $4.95/5 lbs.)

1 tsp white pepper, or to taste

  1. Spray celery and parsley with a effective, inexpensive produce spray: combine 97% distilled white vinegar with 3% hydrogen peroxide in a spray bottle.  Let sit for 3 minutes, rinse well.
  2. Heat oil in a stock pot over medium heat; sweat chopped onions and celery, or cook until translucent, for about 10 minutes, stirring occasionally (see above photo).
  3. cooking roux

    Mince parsley, set aside.

  4. Add broth and milk to onions/celery; stir in thawed broccoli, its juices, and parsley.  Cover pot and bring to a soft boil, over medium heat, watching closely; then, uncover, reduce heat, and simmer softly for 20-25 minutes; check to be sure soup is simmering gently.
  5. Meantime make roux by melting butter in a small sauté pan; blend in flour; cook until golden brown, about 2 minutes, stirring constantly (see photo above).  Set aside.
  6. After soup has cooked for nearly 25 minutes, beat eggs in a large bowl; mix 1 c of hot broth into bowl of eggs; stir in a second cup of broth; blend this egg mixture into soup, using a wooden spatula or spoon.
  7. Season with Better than Bouillon, salt, and pepper; continue to simmer for 15 minutes, stirring occasionally.
  8. finished product

    Finally thicken soup, by beating in the prepared roux with a wooden spoon; cook until desired consistency.  Adjust seasonings.

  9. Serve immediately, or let sit for a day to meld flavors; if reheating soup, avoid boiling, as this will cause it to separate.  This dynamite soup is packed with protein!

Wholesome Rosemary Bread

rosemary loaves

Here we examine the best parings for rosemary, its botanical make up, and its past and present culinary, medicinal, and other purposes.  A great recipe for rosemary bread completes all!

Of all the abundant gifts of produce that come my way, the most popular herb I receive is rosemary; thus, I created my simple Rosemary Eggs.  Now, as bread-baking weather is upon us, I offer a wholesome loaf featuring this sweet, piney flavor.

Foods Best Complimented by Rosemary

In Culinary Artistry, Andrew Dornenburg and Karen Page describe how certain food combinations best heighten pleasure in our palates.  In their pages, they list meat as the number one compliment to rosemary.  When I think of these two substances together, I immediately go to lamb, with childhood memories from my mother’s kitchen.  According to Dornenburg and Page, this herb also magnifies the savor found in suckling pigs, pork, game, steaks, veal, chicken, salmon, and oily fish (e.g., mackerel, sardines); I also find it strengthens egg dishes.

When considering uniting rosemary with a vegetable, potatoes are paramount, though our authors also couple it with onions, peas, mushrooms, spinach, and beans, among which dried and fava beans are best; those of us that prefer a vegetarian diet can benefit from this knowledge, using it liberally in our bean dishes.

I was a vegetarian for most of my twenties; moving to Tokyo changed this proclivity, for I didn’t want to offend my Japanese hosts by refusing proffered meat dishes; in part, this herbivorous preference in my youth still rests with me today, for my daily caloric intake includes mostly meatless dishes, though I am not afraid in the least to partake of animal flesh.

Botanical Makeup of Rosemary

Rosemary, Rosmarinus officinalis, our evergreen shrub, is native to the Mediterranean, a member of the mint family; it is a woody perennial herb that grows quickly and without much effort in temperate climates, such as that of the Pacific N.W.  It’s scent is strong, which is made up of woody, pine, floral, eucalyptus, and clove notes.  Rosemary’s aroma is exceptionally well preserved by drying. Its Latin name means “dew of the sea”.

Rosemary’s Past and Present Culinary and Medicinal Purposes

The Greeks and Romans cultivated it for both culinary and medicinal purposes; today it is still utilized in these two ways: among a number of medicinal intents, its antioxidant effects are known to reduce inflammation (rosemary was used as a remedy for gout in the 1500’s), and presently some also apply it as a homemade insect repellent-for this recipe, see homeguides.sfgate.com/homemade-rosemary-mosquito-repellent-recipe-73124.html.

Other Ways the Ancients Used this Herb

The ancients made use of this herb in weddings, funerals, and ceremonies of all sorts.  In days past, brides often entwined it into head-wreaths, as it symbolized for them: fidelity, love, abiding friendship, and remembrance of the life each woman had led prior to her marriage.  Some sources claim that men of antiquity believed it improved memory, though this can only be partially substantiated.

With its sweet, lemony, slightly piney taste, rosemary is traditionally found in Mediterranean cooking-especially with the meats mentioned above-where its potent flavor is liberally applied.  Culinary Artistry states that grains also provide a powerful union with this herb; my present recipe employs this dynamic duo.

I made this rosemary bread for my church friend Charity, who was first in line this summer, supplying me with this garden treat; her strong response was that I should sell these loaves at farmer’s market.  Nevertheless, with my passion for writing, I don’t have time to regularly bake for the public, but oh how I love to cook for my friends!

References:

Andrew Dorenenburg & Karen Page, Culinary Artistry (Hoboken, NJ: John Wiley & Sons, Inc., 1996), p. 205.

https://www.thespruce.com/history-of-rosemary-1807655

health.bastyr.edu/news/health-tips/2011/09/rosemary-herb-history

www.ourherbgarden.com/herb-history/rosemary.html

https://www.botonical.com/botanical/mgmh/r/rosema17.html

Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 405.

homeguides.sfgate.com/homemade-rosemary-mosquito-repellent-recipe-73124.html

easy chopping of  rosemary in food processor

Rosemary Bread  Yields: 1 loaf.  Total prep time: 3 hr/  active prep time: 30 min/  inactive prep time: 2 hours/  baking time: 30 min.  Note: this method produces quick, easy, mess-free bread, the greatest!

4 c flour  (Blend 3 c whole wheat flour with 1 c unbleached white flour, or better yet, for premium bread, grind 2 2/3 c organic hard red spring wheat berries to make a total 4 c of flour, see photo below.)

2/3 oz, 4 stems, or 3 tbsp chopped fresh rosemary

1 1/8-1 3/8 c tepid water  (Amount is increased with regular, store-bought flour; it should 110-115 degrees in temperature.)

1 individual packet, or 3 tsp yeast  (Red Star Active Dry Yeast comes in a 2 lb package, available inexpensively at Costco; this freezes well in a sealed container for long-term use; if using yeast from freezer, may thaw ahead of time for quicker proofing.)

6 1/4 tsp sugar

1 1/2 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco for $4.95/5 lbs.)

Spray oil  (Coconut spray oil is best; Pam is available in most grocery stores; our local Winco brand, however, is far less expensive.)

  1. grinding flour with attachment to kitchen aid mixer

    If grinding your own flour, begin to do so now (see photo).

  2. Place 1/4 c water, lukewarm to the touch (110-115 degrees), in a small bowl; stir in yeast and 1/4 tsp sugar.  Let sit in a warm place, until double in size, about 10 minutes-this timing depends on temperature of room.  (Note: frozen yeast will take longer to rise.)
  3. Remove rosemary from stems, chop, and set aside.  This may be done in food processor; see photo at top of recipe.
  4. Place ground flour, rosemary, 2 tbsp sugar, and salt in processor.  Blend well with machine; stop and stir once, using hard plastic spatula that comes with processor.
  5. When yeast is doubled, add it and 1 3/8 c tepid water to flour mixture (if grinding fresh flour, use 1 1/8 c of water only).  Turn machine on and knead for 35 seconds; turn off and let dough rest for 4 minutes (see photo

    dough-made with fresh-ground flour-after initial kneading

    of dough, as it appears after this first kneading-dough made with store-bought flour isn’t as wet, however, as that of fresh-ground, because it has a finer grind, which absorbs more water).  The resting period cools dough, which is essential as processing increases heat; too much heat will kill the yeast.

  6. After pausing for 4 minutes, turn on the processor; knead dough for 35 more seconds; let rest for 4 minutes.
  7. Take out and knead by hand for 5-7 minutes, or until satiny smooth, minus the rosemary lumps (see photo below).  As wet dough readily sticks to hands, rinse them as needed, to facilitate easy kneading.

    dough before and after kneading by hand

    (Note: dough may be somewhat wet and sticky at first, but much moisture is absorbed with kneading by hand; this is especially true with fresh-ground flour.  IF your dough needs adjusting for some reason, do the following: if it remains quite wet and sticky, after kneading by hand for several minutes, slowly add more flour to your board as you knead; if it is too stiff to knead by hand easily, place back in processor; knead in 1 tbsp of water.  Repeat if needed, until severe stiffness is gone, it is flexible, and kneading by hand is facile, carefully resting dough so as not to overheat.  Ideally you want firm, supple dough, which is smooth to the touch and not sticky, when finished.)

  8. Place prepared dough in a well-oiled 13 gallon plastic bag; let rise in a warm place for 50-60 minutes, or until double.  (To facilitate proofing in a cold kitchen, may warm oven for 20-30 seconds only; be careful to only warm slightly, just taking edge off cold, as too much heat will kill the yeast.)
  9. Spray a bread pan with oil, preferably coconut spray oil; punch down doubled dough, forming it into a loaf; place in pan; use a piece of plastic wrap, which has also been sprayed, to loosely cover dough-this keeps it moist.
  10. Let rise until double for 50-60 minutes, depending on room temperature.  About 30 minutes into rising process, preheat oven to 400 degrees, to insure oven is ready when it is time to bake.  (IMPORTANT: if proofing loaf in oven, be sure to remove it, before turning oven on.)
  11. When double, bake for around 30 minutes, or until bread sounds hollow when tapped on bottom.  (Ovens vary slightly in temperature; my oven takes 27 minutes to bake a perfect loaf.)  Enjoy this excellent staff of life!

Avocado, Bean, and Corn Salad

avocado, bean, and corn salad

My church celebrated its 22nd anniversary this past summer with our annual picnic, which we always associate with incredible food; there are two men in our congregation that smoke tri-tip for this gala.  (They stay up all night smoking our Thanksgiving turkeys as well, which is by far the best turkey I have ever experienced.)  This year our outdoor celebration also boasted of fried chicken, not to be outdone by everyone’s glorious side-dish contributions.

Church gatherings are famous for their magnificent spreads; our congregation is no exception, for we have a host of great cooks, even though our body is small.  Indeed, we eat well!

I always make the following bean salad for our anniversary; it is not only quick, but keeps well in the sun.  May you find this a great dish for potlucks also.

Normally I don’t use many canned goods in my food preparations; they, however, facilitate the ease of this excellent recipe.  The history of canning is of great interest to me.  It began with a Nicolas Appert, a creative Frenchman with ordained skills-promised attributes we all get to exercise.

Our genius started out as a brewer; then, became a steward for the aristocracy; finally, he ended up as a confectioner during the Napoleonic era.  When France and Britain were at war in 1795, Napoleon, seeking a way to best preserve food for his army, offered 12,000 francs to the winner of a contest for such a discovery.  As a confectioner, Appert’s mind had already been developing such a solution, for he had been pursuing the foremost means in lengthening the shelf-life of fruits, by improving on the traditional candying and drying processes.  This formal opportunity brought his ideas to fullness; thus, he won the prize with his method in which he preserved fruits, vegetables, meats, eggs, partridges, chestnuts, grape must, even the vegetable truffles.  Our originator partially cooked the foods, before placing them in wide-mouth bottles; then, by corking and boiling the bottles in a water bath, he expelled the damaging air.  This technique of food preservation has remained in tact throughout the centuries.  1

Nevertheless, this hero unfortunately died a pauper, for by accepting the prize he lost the chance to patent his design.  (As an aside, I speak with the authority given me, in Jesus Christ’s name: “Enemy of our souls, you can steal none of our rewards!”)  2

In 1810, Appert published a book detailing his canning procedure, which the award had prohibited him from patenting; just months later, a patent using his method for preserving foods surfaced in England.  There, however, his corked glass container became a more durable, tin-coated iron canister, which came with instructions for opening with a chisel and hammer.  3

By 1849, this technology for food preservation improved with machine-made, can tops and bottoms.  Prior to this, two skilled workers produced 120 cans a day; now two people could daily make 1500 cans, and these machine-operators were unskilled at that.  4

These tin cans inspired what was the slow advent of can openers, an invention that remained quite unsatisfactory from its first appearance in 1855, until our modern device appeared in the 1980’s; this latter, a side-opening implement, uses two wheels in tandem, one rotating, the other serrated, removing the lid, while leaving no sharp edges.  These days we take this relatively new, inexpensive tool for granted; as a result of the sped of modern technology, often even this is not required, for now many cans come with pop-tops.  5

Today can-making is a major economic force; in the United States alone, more than 130 billion cans are generated yearly, making this an eight billion dollar industry.  6  The majority-about four times more-of these canned goods are fizzy drinks, such as sodas and beer, rather than food.  7

Hardcore cooks can soak and boil dried beans for my salad; nevertheless most of us choose to thank Nicolas Appert, for his obedience to press in with his quick mind.  As a result, we have canned beans and corn for this blessed recipe.

  1. Bee Wilson, Consider the Fork (New York: Basic Books, 2012), pp. 219-221.
  2. Ibid., p. 220.
  3. Ibid., p. 221.
  4. James Trager, The Food Chronology (New York: Henry Holt and Company, Inc., 1995), p. 242
  5. Bee Wilson, Consider the Fork (New York: Basic Books, 2012), pp. 221, 221.
  6. www.cancentral.com/can-stats/history-of-the-can
  7. Bee Wilson, Consider the Fork (New York: Basic Books, 2012) , p. 223.

assembling salad using garlic peeler

Avocado, Bean, and Corn Salad  Yields: about 1 1/2 quarts.  Total prep time: 25 min.  Note: this salad is spicy; for a milder version,  use less garlic and Jalapeno peppers; spiciness always lessens in intensity after a day of refrigeration; it is best to make this ahead for flavors to meld.

2-15 ounce cans of beans, drained  (Simple Truth Organic Tri-Bean Blend is ideal; available inexpensively at our local Fred Meyer-Kroger-stores.)

1-15 ounce can of sweet corn  (Trader Joe’s brand is excellent.)

1/2 cup chopped red or sweet onion  (For easy chopping, see step 2.)

5 large cloves of fresh garlic, or to taste, minced coarsely  (This amount provides a fair amount of bite; adjust for desired garlic flavor.)

chopping onion the easy way

2 Jalapeno peppers, or to taste, minced

1/2 cup salsa  (Trader Joe’s Salsa Autentica is ideal.)

1 tsp salt, or to taste  (Real Salt is important for health; available in health section at local supermarket.)

1/2 tsp fresh ground pepper, or to taste

2 small avocados, chopped

  1. Drain beans and corn in a colander, while proceeding to next step.
  2. For easy chopping, with root in tact, score a large onion with slices across top, cutting 2/3’s of the way down into it; turn onion and cut slices in opposite direction; shave pieces off end (see above photo); place in a large bowl.
  3. coarse grind of garlic

    For exceptional efficiency, peel garlic with a green, rubber garlic peeler from Bed, Bath, and Beyond (see this in photo at beginning of recipe).  May chop cloves coarsely with a sharp knife, or for quick preparation, place in a food processor, pressing pulse button repeatedly; stop and scrape down sides once; do not over chop, as a coarse grind adds bite to salad (see photo); place in bowl with onions.

  4. Cut Jalapeno peppers in half length-wise, scoop out seeds with a spoon, mince fine, and add to bowl (see photo below).  When finished, be sure to wash hands thoroughly before touching eyes.
  5. Stir salsa, salt, and pepper into onions/Jalapeno peppers.
  6. Gently blend beans and corn into this mixture; do not over mix, as this will make the beans mushy.  If making ahead, refrigerate at this point.
  7. mincing Jalapeno peppers

    Before serving, chop avocados, and carefully fold into bean mixture.  Serve with pleasure.

Kale, Leeks, and Chicken

kale, leeks, and chicken

A friend from my church has a very large garden; sharing its bounty is her joy.  Last summer’s series on simplified kale receipts was inspired by her gracious contributions (for recipes, see Cooking with Kale    and  Cooking with Kale Made Extra Easy).

My mind creates recipes according to what is in my larder, which usually boasts of provision supplied by church members.  Lately Goldie has been bringing her organic kale again, as well as leeks and celery; this mouth-watering chicken dish resulted.

For a wedding present last year, I gave a marriage supper, complete with a cooking class, to newlyweds in our congregation (see Thai Coconut Lime Flounder,)  My desire was to release the gift of excellent nutrition in them.  Several weeks ago, we celebrated their holy matrimony again, with a new set of instructions and dinner following, rejoicing over God’s goodness in our lives.

The first time I coached Dina, she exhibited such courage in overcoming her unfamiliarity with food preparation.  Hope, however, grew this recent session, for she has grown exponentially in her eager steadfastness in the kitchen.

This teaching includes my chicken dish, using my recent acquisition of kale, shallots, and leeks.  These steps are straightforward, though they are time-consuming, with the preparation of leeks and kale, but oh the benefits of health and taste!

Leeks are one of the world’s oldest vegetables, which are more delicate in flavor than either onions or shallots; they are considered highly nutritious, with cancer fighting attributes, as well as antiseptic, laxative, and diuretic properties, among many other health-promoting values.  This vegetable is particularly strong in vitamins K and A (when eaten raw, one 3.5-ounce serving contains 52 % daily requirement of vitamin K and more than 29% that of vitamin A).  Though research on this particular Allium is hitherto limited, it can well be assumed that its health benefits are comparable to those proven in its closely related onion and garlic cousins.  Its notable amount of flavonol kaempferol, in its substantial polyphenol content, thereby combats many health problems related to oxidative stress and chronic low-level inflammation; among these are rheumatoid arthritis, obesity, and type 2 diabetes; thus, this recipe is beneficial to Dina, whose husband is presently overcoming diabetes.  For an additional recipe and more on its history, go to Zucchini Chicken with Leeks and Shallots .

Enjoy making today’s clear, detailed chicken recipe for leeks, shallots, and kale; my next entry will expound on the colorful history of leeks, with a delectable soup.

References:

www.foodfacts.mercola.com/leeks.html

www.whfoods.com/genpage.php?tname=foodspice&dbid=26

www.historic-uk.com/HistoryofWales/TheLeek-National-emblem-of-the-Welsh/

finished product

Kale, Leeks, and Chicken  Yields: 5-6 servings.  Total prep time: 1 1/2 hr (lengthy, but well worth it with these simple, detailed directions).

1 1/2 lbs chicken tenderloins, about 8-10 lg pieces  (Natural is best; available reasonably in Trader Joe’s freezer.)

2 lg carrots, optional

3 lg stalks of celery

1-1 1/2 lbs of kale

chopping leeks

4 leeks, white and light green part, 3/4 lb trimmed  (The best leeks are fresh-not more than a week old-and 1 1/2 “in diameter.)

5 lg cloves of garlic, minced  (3 cubes of frozen garlic from Trader Joe’s is much easier.)

4 tbsp butter

8 tsp oil  (Coconut or avocado oil is best, as olive oil is carcinogenic, when heated to high temperatures.)

1-2 tbsp fresh thyme, removed from stems, and coarsely chopped

Salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.99 for 5 lbs.)

Fresh ground pepper

  1. Place chicken in a large bowl of warm water to thaw, set aside.
  2. Spray all vegetables with an inexpensive effective spray, by combining 97% white distilled vinegar and 3% hydrogen peroxide; let sit 3 minutes.  While waiting, if using fresh garlic, mince it now.  Rinse sprayed vegetables in a sink full of water three times.
  3. Cut celery diagonally in 1″ pieces.  Scrape optional carrots with a sharp knife (this preserves vitamins just under the skin); slice thinly at a diagonal.  Set both aside together in a bowl.
  4. Prepare leeks by first discarding outer leaves; cut off the dark green at the top and root hairs on bottom, leaving the white and light green part.  Cut each leek in half lengthwise; rinse well; then, cut each half in 2″ pieces, by placing leek cut-side up on board.  Finally, slice these 2″ lengths, cut-side up on board,

    cutting ribs out of kale

    into thin strips (see photo above).  Place pieces in a large container.  For final cleaning, rinse strips well with water, stirring with hand; then, drain in a colander.  This is known as the chiffonade-cut.

  5. Melt butter over medium heat in a sauté pan; as soon as a small piece sizzles in pan, add half the leeks, coating strips well with the hot butter. Reduce heat to low; cook down in pan, to make room for the rest of leeks, distributing oils well with each addition.  When all leeks are in pan, add garlic and slowly cook, covered, over low heat, stirring occasionally.
  6. straight-edge blade of food processor for chopping

    Cut ribs out of kale with a sharp knife (see above photo). May chop by hand, or quickly chop greens mechanically, by using the straight-edge blade of a food processor (see photo).  Turn processor on and place kale pieces in feeder tube (see photo below); set aside.

  7. Place thawed chicken on paper towel, salt and pepper GENEROUSLY.  Heat 1 tbsp of oil in a large frying pan over medium heat; when a small piece of chicken sizzles in oil, add the rest of the tenderloins; cook until light pink inside (do not overcook, as these will cook more later); cut tenderloins in bite-size pieces, removing them to a large bowl.  CAREFULLY SAVE JUICES IN PAN.
  8. Add 1 tbsp of oil to these juices; mix in half the kale, distributing oils evenly.  Over medium heat, cook this vegetable down until there is room to add more; mix in oils with each addition, until all is in the pan; cook covered, until limp, about 10 minutes, stirring occasionally.  As needed, deglaze pan (scrape fond, cooked-on juices, off bottom with a spatula, after adding 2 or more tbsp of water).  Remove to bowl of meat when done.
  9. placing kale in feeder tube of processor

    Meanwhile gently peel thyme off stems, chop coarsely with a sharp knife, set aside.

  10. Put last 2 tsp of oil in hot pan after kale is removed; add carrots and celery; mix well; cook until tender, stirring every couple of minutes.  Meantime go to next step.
  11. Blend 1-2 tbsp chopped thyme, 1/2 tsp salt, and 1/2 tsp pepper into leeks; stir in chicken/kale; continue cooking over low heat, until all is hot.  Add this mixture to pan of celery, when tender.  Adjust seasonings.  One final time, scrape bottom to deglaze pan, using the juices from the added leek mixture.  Serve with confidence!

Zucchini Chicken with Leeks and Shallots

zucchini chicken with leeks and shallots

I am still developing recipes for zucchini.  My new creation is enhanced with the rich flavors of leeks and shallots, this week’s offerings at church from a faithful member’s garden; these are of the onion family, but very different from each other in appearance, flavor, origin…

Shallots are mainly of two varieties, which are usually reddish-brown, though sometimes purple; these roots are similar in looks to, but larger than, garlic cloves.  This plant’s flowers primarily bloom in white or violet.

Leeks are big in comparison, looking like huge green onions, with wide flat leaves.  They are best when their stalk formations-long, relatively hard, bundled sheaths-have grown to about 1 1/2 inches in diameter.  Ideally these should be fresh-not more than a week old-and stored in loose plastic bags in the refrigerator.

Shallots taste like a mixture of onions and garlic, though they are milder in flavor and more pungent; they bless exceedingly!  Our worthy leeks are even milder yet, with a mild pungency as well.

Shallots, which are European in origin, are especially associated with French cuisine.  Their roots/cloves can be eaten fresh, or cooked in butter; boiling is also possible.  They are usually sautéed whole; though, halving them is best when large.  Their sweetness is exceptionally delightful!

In the U.S., leeks grow primarily in the northern sections, due to the cooler climates, a requirement wherever they grow worldwide.  They, being so mild, should be simmered slowly, making them ideal for soups and stews; nevertheless, they may be sliced with a chiffonade-cut, as I describe in this recipe, and gently fried in butter, to augment the savor of special food combinations.  This Allium is low in calories and high in nutrients (such as vitamin K, manganese, copper, vitamin B6, folate, vitamin C, iron, vitamin A, fiber, magnesium, calcium, vitamin E, and omega-3 fats), making it a power-packed food.  For additional leek recipes and history go to Kale, Leeks, and Chicken and Leek Soup .

Arrowroot is my choice for thickening the unequaled juices, resulting from simmering these leeks and shallots.  It is a starch from certain plants of the genera Manihot, Curcuma, and Tacca, as well as the tropical American plant Maranta arundinacea.  Its name consequently materialized from our Native Americans use of this root to absorb poison from arrow wounds.  I decided upon it, because I was serving this meal to a diabetic friend: it adds only seven grams of carbohydrates to the entire six servings, which is about two percent of the daily requirement of this chemical compound for the whole recipe.  For these same health reasons, I also selected the diabetic friendly Ezekiel 4:9 Sprouted Grain Pasta.  Our repast was a grand success!

Arrowroot is gluten-free, with twice the thickening power of flour.  It makes smooth sauces, which have remarkable clarity.  Great importance lies in not boiling the liquids you add it to, as this will stop its action.  Unlike a roux made from flour, this thickens very quickly; it is comparable to cornstarch, but lighter and healthier.

The following entrée uses tantalizing rosemary and moist zucchini, of which we have abundance from our gardens right now.  Its accompanying sauce, with the prized leeks and shallots, causes this chicken dish to explode with exciting tastes.  Enjoy!

References:

http://www.differencebetween.net/objects/comparisons-of-food-items/difference-between-leeks-and-shallots/

www.whfoods.com/genpage.php?name=foodspice&dbid=26

https://www.gurneys.com/Differences_between_Onions_Leeks_and_Shallots

chopping leeks with chiffonade-cut

Zucchini Chicken with Leeks and Shallots  Yields: 5-6 servings.  Total prep time: 1 hr.

1 1/4 lb chicken tenderloins, approximately 7 large pieces, thawed  (Natural is best; available reasonably in Trader Joe’s freezer.)

4 leeks, 1 1/2″ in diameter, white and light green part only-about 3/4 lb

1/4 lb shallots

1 1/2 lb zucchini

2 tbsp fresh rosemary, chopped fine

1/4 c butter, preferably unsalted

2 tbsp oil  (Coconut or avocado oil is recommended, as olive oil is carcinogenic when heated to high temperatures.)

Salt and fresh ground pepper  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available for $4..99 for 5 lbs at Costco.)

1 tbsp arrowroot, dissolved in 1/4 c cold tap water  (May substitute cornstarch; arrowroot, however, is available inexpensively in bulk, at such upscale grocers as New Seasons; also accessible in spice section at local supermarkets.)

Fettuccine pasta  (Ezekiel 4:9 Sprouted Grain Pasta is health-promoting and diabetic friendly.)

  1. rinsing cut leeks

    Start thawing chicken in a bowl of water, set aside.

  2. Clean zucchini with a vegetable spray (combine 97% distilled white vinegar and 3% hydrogen peroxide for an inexpensive effective produce spray).  Let sit 3 minutes and rinse well.  Meanwhile go to next step.
  3. Prepare leeks by discarding outer leaves, cut off green tops and roots, and rinse well.  For chiffonade-cut, slice leeks lengthwise; rinse again; then, divide each half in 2″ portions.  Next cut each 2″ length in thin strips (see photo at top of recipe).  Place in a large container, rinse well with water, drain in colander, and set aside (see photo).
  4. Meanwhile cut zucchini in 2″-long spears, place in a bowl.
  5. Heat butter in a sauté pan over medium heat, until a small piece of leek in pan sizzles; add half the leeks, stirring in butter.  Reduce heat to low.  Cook down enough to fit other half into pan, distributing oils well; cover and cook, stirring occasionally.
  6. Peel shallots, slice large shallots in half (see photo); add to simmering leeks.  Let cook slowly over low heat,

    peeling shallots

    stirring occasionally.

  7. Chop rosemary, measure 2 tbsp, and place in a small container (may use less).
  8. Fill a stock pot 2/3’s full of water; add about 2 tbsp of oil-any kind will do-but no salt; bring to a boil over med/high heat.
  9. Meanwhile place tenderloins on paper towel; GENEROUSLY salt and pepper them.  Heat 1 tbsp of oil-preferably coconut oil-in a large frying pan, over medium heat, until small piece of chicken sizzles; add and cook chicken, until slightly pink in center (do not overcook, as it will cook more later on).  Cut each tenderloin in thirds with a spatula, removing pieces to a bowl; carefully save juices in pan.
  10. Add last tbsp of oil to pan of juices; mix in zucchini, distributing oils evenly.  Cook only until tender, stirring occasionally; watch so it doesn’t get mushy.  While cooking, go to next step.  (Note: may have to add more water to stock pot, so it is 2/3’s full, and boiling.)
  11. Dissolve arrowroot in 1/4 cup cold tap water, set aside.
  12. Place pasta in pan of boiling water; turn down heat to medium.  Cook for 6-7 minutes, until al dente; do not overcook.  Drain and set aside.
  13. Meantime stir chicken, rosemary, and 1/2 tsp salt into leeks/shallots; cook over medium heat until hot.  Add this mixture to pan of tender zucchini, stir together.
  14. finished product

    Turn down heat under zucchini/leek/chicken to insure the juices are not boiling, but hot; this is important for thickening to occur.  Using a wire whisk, blend in small amounts of dissolved arrowroot to the liquids around edges of pan, tilting pan to bring forth juices; in this way, use all the arrowroot.  Adjust seasonings.

  15. Serve over pasta; this is an exceptional treat!