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.

Creative Caesar Salads

creative Caesar salad topped with serungdeng kacang

When I was growing up, we lived in the small resort town of East Glacier Park, Montana, which is the east entrance to Glacier National Park; there were only 250 residents at the foot of these glorious Rocky Mountains.  Because of our town’s minuscule size, it was necessary to travel to larger cities to take care of our major shopping needs, such as school clothes every late summer.  Usually we traveled within our State, 150 miles east to Great Falls; on special occasions, we ventured as far away as Spokane, Washington.  I can still feel the thrill as we prepared, in the early morning dark, to leave on these revered journeys.

During the extra special trips to Spokane, the Ridpath Hotel captivated me; we ate many dinners in its plush dining room, always partaking in their Caesar salad, which came with the pomp and flair of table-side service.  My young heart was even then preparing for my career in food history, for I was fascinated by the coddling of the egg, with the torch used for that purpose; in like manner, I rhapsodized over the delight of the powerful garlic on my tender tongue.

To this day I love Caesar salad; I share a recipe here that lives up to this enduring mental monument.  Be prepared to enjoy.

There are several accounts of how this famous dish began.  After much research, I chose to attribute its origin to the Italian chef Caesar Cardini (1896-1956), who created this American classic at his well-known restaurant in Tijuana, Mexico, when in 1924 he was serving an unusual number of Californian visitors, escaping there for the Fourth of July weekend during prohibition.  This original production was served table side, without anchovies, and included whole lettuce leaves, which were eaten by the stems, using one’s fingers.

Caesar salad enhanced with beans

There are numerous opposing views on the safety of coddled eggs.  Some profess that they are not a threat: it is adequate to place the eggs in rapidly boiling water, remove the pan from the heat, and then allow the eggs to cook for 60 seconds; indeed, this technique provides the best taste.  Others propound that holding eggs at 140 degrees F (60 degrees C) for five minutes kills potential contaminants, such as salmonella; this can also be achieved instantly by heating them to 160 degrees F (71 degrees C).  Still others declare that uncooked and under-cooked eggs are not safe at all; they rigidly promote the use of either hard-boiled or pasteurized eggs; the latter are available in some grocery stores.  Note: it is important to use caution in highly susceptible populations, such as small children, pregnant women, the elderly, and those with health problems.

Here I cover this dilemma with two good solutions: my favorite version of this dressing is made with coddled eggs, which have been cooked for 60 seconds; nonetheless, for times when extra special care is needed, I provide a method of heating the prepared dressing to 160 degrees; this last procedure, however, thickens our treasured concoction quite a lot.  With both of these two options, the powerful recollected taste from my youth is maintained, which is heightened even further with strong combinations of foods in my creative Caesar salads.

References:

https://whatscookingamerica.net/CaesarSalad.htm

www.reluctantgourmet.com/caesar-salad/

www.foodandwine.com/fwx/food/we-can-thank-tijuana-and-prohibition-caesar-salad

www.ochef.com/447.htm

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

www.safeeggs.com/blog/will-the-real-safe-caesar-salad-recipe-please-stand-up/

finished Caesar dressing

Caesar Salad Dressing  Yields: about 1 1/2 cups.  Total prep time: 30 min.  If cooking the dressing, total prep time is 45 min.

3 fresh, free-range eggs, at room temperature  (Place in warm water for 10-15 minutes.)

2 tbsp fresh garlic

1 tbsp cider vinegar  (Raw is best; available inexpensively at Trader Joe’s.)

1 scant tbsp Dijon mustard  (Aioli Garlic Mustard from Trader’s is also excellent.)

2 small lemons, juiced

3 dashes of Tabasco

3 dashes of Worcestershire

1/4 cup grated Parmesan cheese

1 anchovy, optional

3/4 tsp salt, or to taste  (Real Salt is important for health; available in natural foods section at local supermarket.)

1/2 tsp freshly ground pepper, or to taste

3/4 cup olive oil  (Personally I prefer a light olive oil for flavor; Bel’Olio from Costco is great.)

  1. Use room temperature eggs, by placing them in warm water for 10-15 minutes.  For health reasons, it is important that they are washed, free-range, and fresh.  (I feel comfortable with coddled eggs; these make the best dressing, but if you are sensitive to them, or storing this dressing for more than 4-5 days, take the extra precaution of cooking it as described in step 6-better yet use pasteurized eggs, which are available in some grocery stores.)
  2. coddling eggs

    For coddled eggs, bring a small pan of water to a boil over high heat; prepare an ice bath, using a bowl of cold water with ice cubes.  Place eggs in rapidly boiling water; quickly remove from heat; let them sit for 60 seconds; then, immediately transfer to the ice bath, to the stop cooking process.  Crack them on side of bowl, scooping coddled egg out of shell with a spoon, set aside (see photo).

  3. Meanwhile mince 2 tablespoons of garlic: easily do so by filling a coffee measure, which is 2 tablespoons, with peeled garlic cloves, cut in small pieces, until it is full; then, chop this in a food processor by repeatedly pressing pulse button; set aside.  (TO MAKE DRESSING BY HAND: chop the garlic with a sharp knife; mix all ingredients, except the oil, in a medium/small bowl; then, beat in the oil SLOWLY, to emulsify the dressing.  May also make this in a VitaMix or blender.)
  4. Juice the lemons, set aside.
  5. Add all ingredients, except the oil, to the garlic in the processor.  Turn on machine and blend; place oil in the feeder, which is located on the top (see this feeder in above photo of finished product); thus, oil will drip in slowly for an emulsified dressing.  Adjust seasonings.  This will keep in the refrigerator for 4-5 days; for longer storage, go to the next step.  Serve on the creative salads given lastly.
  6. For cooked dressing, prepare an ice bath, using a large bowl with a smaller one inserted in center (see photo).  Prepare Caesar dressing as described in steps 2-

    cooked dressing cooling in ice bath

    5; transfer this mixture to a small, heavy-bottomed saucepan; cook dressing over low heat, stirring constantly, until this egg mixture reaches 160 degrees F (71 degrees C); immediately place in the ice bath to cool, adding more ice as needed.  Note: the dressing will thicken as it cooks. Serve on salads described below.

  7. I like to be creative with my Caesar salads; here are two suggestions for using foods that highly complement this excellent dressing.  First: mix greens, sweet onion, avocado, Parmesan cheese, and homemade croutons (2016/08/15); then, top this with serungdeng kacang, which is crispy coconut chips and peanuts sautéed with a garlic/onion puree (2017/01/09).  Second: mix greens, Parmesan cheese, homemade croutons, and beans; legumes really accentuate the flavor of this dressing!  Enjoy.

Sprouted Three Bean Dip

sprouted three bean dip with organic sprouted Que Pasa chips

This sprouted three bean dip is my sister Maureen’s creation.  It was inspired by the life-preserving works of her prayer partner Jeanette in the early 2000’s.  Her 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 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 11x.  Quinoa, a pseudo-cereal, which fits nicely between grains and legumes, is also dramatically changed; this complete protein, which grows quickly in 1-2 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 3 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 quarts of product, two of which I freeze).  For me, the receipt’s importance is not only its enzymatic quality, which decreases some with boiling and freezing, but more so the ease it provides of always having a dynamite hors d’ouvres on hand.  It’s good!

ingredients for sprouted three bean dip

Sprouted Three Bean Dip  Yields: 3 quarts (ideal for freezing).  Total prep time: “3” days to soak beans for live enzymes, plus 3 1/2 hr to prepare/  active prep time: 1 hr/  cooking time: 2 1/2 hr.

3 cups pinto beans

1 cup red beans

1 cup black beans

1 tbsp salt  (Real Salt is best for optimum health; available in the health section of local supermarket.)

2/3 cup garlic cloves, cut in thirds, 2 medium/large bulbs of garlic needed  (This produces a pungent garlic flavor; may adjust amount for a weaker garlic taste.)

1 cup cold-pressed, extra-virgin olive oil

1 cup salsa  (Trader Joe’s makes a good and reasonable Salsa Authentica.)

3-1 quart empty yogurt or cottage cheese containers, sterilized

  1. Began soaking beans 3 days ahead of time: place the pinto and red beans only in a large stock pot; check for stones; then, cover generously with water.  Next place black beans in a 3 quart saucepan, covering well with water, after checking for stones,  (Black beans cook faster; thus, they need to be prepared separately.)
  2. Let soak for 12 hours.  Drain and rinse every 6-8 hours thereafter to keep beans wet until sprouted.  Do not let beans dry out.  Enzymes will be alive even if sprouts are just beginning to show.  This process takes several days.
  3. 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 medium heat (this takes around 45 minutes) and cook for about 1 1/4 hours more, or until soft.  Replenish water if needed.  DO NOT ADD SALT WHILE COOKING, THIS INHIBITS BEANS FROM SOFTENING.
  4. Peel garlic while beans are cooking; cut cloves in halves or thirds, filling a 2/3 cup measuring cup (or 1/2 cup if you want a weaker garlic flavor).  Place in a dry food processor; chop fine, stopping and scraping down sides.  Pack down chopped garlic in same measuring cup; split in half with a knife, using one half for each of the two batches you are processing.  Set aside, see photo.  (Note: of necessity, dip will taste very strongly of garlic at first; this flavor mellows greatly after several days!  If you don’t like a powerful garlic taste, you may decrease the amount of garlic cloves to 1/ 2 cup total, 1/4 cup per batch, or to taste.)
  5. Remove the black beans from heat when they are soft, immediately add 1 tsp salt to hot bean broth.  Let soak for 15 minutes, drain well, set aside.  (This process salts the bean dip evenly.)
  6. Repeat step 4 with the pinto/red beans when finished cooking; add 2 tsp of salt, however, to this mixture.
  7. When beans are cooked, salted, and drained, process the first of two batches by placing half the pinto/red beans, half the black beans, half the garlic, 1/2 cup oil, and 1/2 cup salsa in the food processor.  Turn on and puree.  Press the “dough” button on processor briefly, as it agitates the mass with different motions than those of regular processing; in this way, blend the bean dip well.
  8. Place in sterilized containers and repeat step 7 with last of beans.
  9. This keeps in refrigerator for many weeks, freezes extra well, is great for long-term use.

Ahi Tuna with Black Bean & Eggplant Dish

When I require a firm fish for creating recipes, I prefer ahi tuna over halibut, which tends to be drier.  I discovered in Culinary Artistry, by Andrew Dornenburg and Karen Page, that the excellence of tuna steaks is enhanced by both eggplant and black beans; lemon and garlic also compliment ahi.1   It took courage for me to experiment with blending all the above together in a dish needed for a special occasion, during which I honored the Lomilos from Uganda.

Cooking takes risks, as life does; nothing comes automatically.  A patient pressing-in is required to foster creative mastery.

I learned an important lesson in my early thirties when I moved to Portland, for then I was struggling to overcome an addiction to alcohol.  In the process of sobering up, I was taught to trust in the history of old-timers in areas that I didn’t yet have enough victory of my own.  As a result, I listened carefully to my elders’ testimonies, holding fast to their professed truths.  The pay-off was great, for I haven’t had a drink since 2/06/86.

In like manner, I have reached out to experts in the culinary field over the years; thus, amplifying my own inherent strengths.  The outcome is an acquired proficiency in successfully combining foods, as exemplified here.

I see parallels between skills gained in cooking and those procured in living.  If we continue with these teachings in my blog, I promise that ability in both these areas will be attained.

I can’t stress enough that patience and trust are essential elements.  Let us walk in the light each of us has, taking baby steps of courage to rise to our next level.

True to form, I sought help from experts in writing this recipe and its history.  For instance, I needed to know more about not overcooking tuna.  Harold McGee teaches about the meat-red color of certain tunas in On Food and Cooking; it is caused by the oxygen-storing pigment myoglobin, which is needed for this fish’s nonstop, high-velocity life.  This deep red color is lost, if this fish is not frozen well below -22 degrees F, which helps explain the brownish color of some frozen tunas.  When cooked, it looses this blood red color at about the same temperature that beef does, between 140-160 degrees F; it is best to undercook this food, or dryness will result.  If you like your meat rare, you will probably also like rare tuna; thus, be careful to check for color during its preparation.2

This ahi may be made with onions that are quickly sautéed, but it is better to carmelize them, a somewhat painstaking process if done correctly.  Next week’s entry will be for nutty, carmelized onions and carrots.  I encourage you to make a double batch of these onions ahead of time; they store for up to 3 days.  The proven result: both the carrots and this tuna will be fast and easy to execute.

Let’s humbly learn from the masters, purposing to keep all seeds of knowledge in fertile soil.

Eat hearty, this is a delicious fish!

  1. Andrew Dorenburg and Karen Page, Culinary Artistry (Hoboken, N.J.: John Wiley & Sons, Inc., 1996), pp. 187, 273.
  2. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 194.

black bean and eggplant dish

Ahi Tuna with Black Beans and Eggplant Dish  Yields: 4 servings.  Total active prep time: 50 min.

Note: if desired the onions may be carmelized several days ahead, using next week’s carmelized onion and carrots’ recipe; the eggplant & bean dish may be made several hours in advance and reheated 15 minutes before serving, as you cook the tuna.

6 1/2 tbsp oil  (Avocado oil is best, coconut oil will do; olive oil produces carcinogens when heated to high temperatures.)

1 medium/large yellow onion, halved at the root and stem and cut in 1/8 inch slices

1 pound eggplant

1/4 cup water

3 tbsp lemon juice, fresh squeezed  (2 small lemons needed.)

5 tsp salt, or to taste  (The coarser kosher salt is best here for rubbing in tuna steaks.)

3 tsp fresh ground pepper, or to taste

5 large cloves of garlic, minced  (3 frozen cubes of garlic from Trader Joe’s makes preparation easier.)

1-15 ounce can of black beans  (Organic is best; Simple Truth brand at our local Fred Meyer’s is very economical.)

2 tsp crushed dried red pepper

2 tsp garlic powder

2 tsp dried ginger

2 tsp dried oregano  (Organic is available for $1.99 at Trader’s!)

4 ahi tuna steaks, or about 1 1/3 pound

1 tsp sesame oil

  1. fond on bottom of pan of eggplant

    For quickly sautéing onions, heat 1 tbsp oil in a large sauté pan over medium heat; place a small piece of onion in oil; when it sizzles, add rest of onion and cook until well browned, stirring occasionally.  (Better yet, use carmelized onions by utilizing next week’s recipe to make a double batch of this time-consuming treat; they store up to 3 days.)  Meanwhile go to next step.

  2. Cut eggplant in small 1 inch cubes, set aside.
  3. Roll lemons on counter, pressing down hard with your hand to loosen juices.  Juice lemon and set aside 3 tbsp.
  4. If using fresh garlic, mince now.
  5. When onions are cooked, place in a bowl; next, heat 1 1/2 tbsp oil in pan; place piece of eggplant in oil; when it sizzles, add rest of eggplant.  Cook until soft, about 5 minutes, stirring frequently.  After 5 minutes, add 1/4 cup of water and deglaze pan (scrape bottom with a wooden or heat resistance plastic spatula to loosen cooked on fond, see photo).  Cook until water is evaporated; this vegetable will be somewhat mushy.
  6. Stir in onions, lemon juice, salt, pepper, and garlic; if garlic is fresh, cook only until you can smell it; see Tomato/Feta Chicken (2016/07/25) for tips on cooking with garlic.  If using the frozen cubes, cook just until melted and blended in well.
  7. Gently stir in the can of black beans, which has been drained; do not over-stir, as this breaks down beans.  Adjust seasonings.  May set aside to finish just before serving, or immediately proceed to step 9, in which case turn down heat to medium/low under eggplant/beans.  (See  above photo for finished product.)
  8. If finishing later, began the next step 15 minutes before serving time.
  9. Just prior to serving, blend together 4 tsp salt (preferably kosher salt), 2 tsp fresh ground pepper, dried red pepper, garlic powder, ginger, and oregano; rub seasoning into tuna steaks.  (If bean mixture is cold, begin reheating it for 8-10 minutes over medium heat before sautéing tuna, stirring occasionally.)
  10. Melt 4 tbsp oil and 1 tsp sesame oil in a large sauté pan over medium/high heat; just as it begins smoking, sear steaks in hot oil-2 minutes per side for medium rare, give or take 1/2 minute for rare or medium.  The time may need adjusting as thickness of steaks varies; you can check the color of tuna by piercing thickest part of fish with a sharp knife to check for doneness at the very end; it should be somewhat red for medium-rare.  Do not overcook tuna.
  11. Serve with carmelized onions and carrots (next week’s post).  Enjoy!