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Coconut Orange Chicken

Caramelizing Onions, Chicken Recipes, Coconut Recipes, Entrees, Gluten-free Entrees, Healthy Innovations, History of Coconut, Information on Coconut Oil, Information on Coconut Sugar Leave a comment

coconut orange chicken

My delightful creation boasts of the meat and cream of coconut, contrasted with fresh orange, and melded with the juices of sautéed chicken and onions-flavors which accent each other, as Andrew Dornenburg and Karen Page suggest in Culinary Artistry.  1

Much can be said about the benefits of coconut, with its current widespread demand.  Coconut sugar-with its low glycemic index-is the best choice for baking (see Zucchini Bread, 2017/07/24), while coconut oil is ideal for health-learn more about this highly beneficial saturated fat in my entry Nutty Coconut Pie, 2017/11/13.  Here, however, we will explore the advantages of its milk, cream, and water.

Coconut is the largest and most important of all nuts, which is the stone of a drupe, the fruit of Coco nucifera, large tree-like palms, which are more closely related to grasses than other nut-trees.

These hardy fruits are borne and mature year-round; it takes eleven to twelve months for them to fully develop.  Around five to seven months, they develop coconut water (about 2% sugars) and a moist, delicate, gelatinous meat.  The mature coconut, however, has a less abundant, less sweet liquid, and meat that has become firm, fatty, and white.  2

Coconut milk-as opposed to coconut water-is made by pulverizing good, fresh coconut meat to form a thick paste, which consists of microscopic oil droplets and cell debris suspended in water; this water makes up about half of the paste’s volume.  Then more water is added, and it is strained to remove the solid particles.  Left to stand for an hour, a fat-rich cream layer separates from a thin-skim layer in the milk.  3

For a while, only the canned, skim coconut milk was available at Trader Joe’s.  When I inquired about their coconut cream, which I prefer for cooking, I was told the market was presently so glutted by the popularity of coconut products that the cream wasn’t being produced.  Lately, once again, cans of coconut cream are available there, much to my joy.

Recently friends came for dinner.  Cody was sharing his expertise with my computer, while I in turn was blessing with food; thus, the inspiration for this dish.  It was a win-win situation, for both of us were incapable of doing what the other was providing.

We are all critical members of the body.  With God’s help, we play out our individual parts, as we contribute to the whole.  Each of us is uniquely equipped; thus, the manifold splendor of the perfected body.  Likewise, this same divine genius can be seen in what mother-nature did, bestowing on us these many essential products from the coconut fruit.

References:

  1. Andrew Dornenburg and Karen Page, Culinary Artistry (Hoboken, N.J.: John Wiley & Sons, Inc., 1996), p. 199.
  2. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 508.
  3. Ibid., p. 509.
  4. https://en.wikipedia.org/wiki/Coconut_milk

finished product

Coconut Orange Chicken  Yields: 3-5 servings.  Total prep time: 1 1/4 hr.

12 oz frozen broccoli  (Organic is best, available at Trader Joe’s; our local Grocery Outlet sometimes has it at a better price.)

1 lb chicken tenderloins, 8 lg pieces

6 1/2 tsp oil   (Coconut oil offers ideal flavor and quality.)

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

Small head of cauliflower  (Organic, orange cauliflower is often available at our local Fred Meyer-Kroger-stores; color is beneficial to health.)

Red or orange bell pepper  (Organic is so important with bell peppers, as they readily absorb pesticides.)

1 lg orange, peeled and divided into small sections  (Organic is best.)

1/3 c unsweetened shredded coconut flakes  (Available in bulk at many stores, very reasonable at our local Winco.)

1-15 oz can of coconut cream (Trader’s usually carries this; coconut skim milk will work as well.)

1 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; Costco sells an inexpensive fine grind Himalayan salt.)

1/2 tsp freshly ground pepper, or to taste

Steamed rice or quinoa  (See Quinoa Dishes, 2018/01/29.)

  1. produce

    Take broccoli out of freezer, open package, and set aside.  Place chicken in bowl of water to thaw.

  2. Spray all vegetables with an inexpensive, safe, effective produce spray (combine 97% distilled white vinegar with 3% hydrogen peroxide).  Let sit for 3 minutes; then, rinse well.
  3. For caramelizing, chop onions in even 1/8” slices.  Heat 1/2 tsp of oil in a sauté pan, over medium heat; oil is ready, when a small piece of onion sizzles.  Reduce heat to med/low.  Add rest of onion and cook, stirring every several minutes until light color begins to form; then, stir more frequently until onions are dark brown.

    cutting cauliflower

    Place in a bowl and set aside.  While these are cooking, go to next step, but watch onions carefully.

  4. Heat 1 tbsp of oil in an extra large frying pan; salt and pepper poultry well; when small piece of chicken sizzles in oil, add rest of tenderloins.  Cut in bite-size pieces with a spatula as cooking; cook until light pink in center-do not overcook, as they will cook more later on.  Set aside on plate, SAVING JUICES IN PAN.
  5. Cut all cauliflower into small florettes, by first cutting sections off whole cauliflower.  Next remove excess stalk off these sections.  Finally, gently break these smaller sections into bite-size pieces, by pulling the florettes apart with a paring knife, see photo above.

  6. separating orange segments

    Chop pepper into 2”-strips.  Peel orange, break in half, cut halves in half, and divide into small sections (see photo).

  7. Over medium heat, heat left-over juices in large pan, to which 1 tbsp of oil is added.  When a small piece of cauliflower sizzles in pan, add the rest of it, as well as the pepper strips and broccoli.  Stir oils into vegetables; mix in dried coconut and coconut cream (be sure to gently stir the cream in the can first, to avoid a mess when pouring).  Sauté until desired tenderness; may cover with a lid to speed up process. Season with salt and pepper.
  8. Add chicken pieces and orange segments; adjust seasonings; cook until tenderloins are hot (see photo at top of recipe).
  9. Serve over rice or quinoa.  A powerfully good dish!

Quinoa Dishes

Breakfast Foods, Caramelizing Onions, Carrot Recipes, Diabetic Friendly Recipes, Entrees, Healthy Innovations, History of Healing, History of Quinoa, Quinoa Recipes, Salads Leave a comment

salad topped with cooked quinoa

Our bodies are the temples of God; only through his grace, do we have the capacity to care for these holy houses with good diet and healthy exercise.  For years, such attendance was beyond my natural ability, but now I highly esteem the enabling gift from God, which provides me with the means to execute both these disciplines effectively.

Clearly I recall the days, when weighing 226 pounds, walking caused painful rubbing together of my fleshy thighs.  Brokenhearted, after repeated failures and fresh firm resolve, I would yet again reach toward the “easy” goal of a 20-minute walk, 3 times a week.  I could never achieve this, try as I might.

Lo and behold, my challenge has been reversed: now I have to be careful not to obsess about exercise, as I so love walking aerobically, for this invigorates me, stimulating a marvelous sense of well-being in my soul.

My trustworthy instruction book, the Bible, warns that there are advantages in physical exercise, but these are limited, as they pale in sight next to the gains acquired by putting spiritual development first.  Thus, we must approach workouts with great wisdom, so they neither own us, nor escape us.

My days are jam-packed, for I am gratefully fulfilling my ordained achievements with my food history writings and other ministry.  The result is a thrilling existence, in which I can run out of time at the end of a day, leaving me with critical choices, with which I have to prioritize.

Our gracious Father has granted me a tool to do such: there is a winter wonderland scene at the Tualatin Commons, the man-made lake near my home.  All the trees surrounding this body of water are dressed in bright, white lights (the floating Christmas tree was taken down after the New Year).  This has become my piece de resistance, which early in my day I start anticipating: will this pleasure be mine at twilight?  Only supernatural help allows me to accomplish the needed organization to allow this longed-for walk.

Discipline in ordering my day is critical; by necessity, exercise has become secondary to my fulfilling the higher purpose of my calling.  Often I recall how this valued ambulation used to be such a burden, causing sores on my overweight thighs, but now I crave walking.  I didn’t bring this miracle about; my great Healer affected it in me over time.  I am literally his walking miracle!

Not only has my exercise been refined, but healthy eating has come to me supernaturally, as well.  Slowly I have attained excellent eating disciplines; incorporating quinoa (KEEN-wah) in my diet is one such development.  This is a cereal grain, sometimes referred to as a seed; all grains, legumes, and nuts are seeds.

Quinoa is a power-food that is native to northern South America; it was domesticated originally as food for livestock around 5000 B.C., near the Lake Titicaca basin of Peru and Bolivia-I spent a night on this pitch black, remote lake, the largest inland body of water in the southern hemisphere, which doesn’t have electricity.

Quinoa was a staple with the Incas, second only to the potato in importance, and is still in the forefront among their indigenous descendants the Quechua and Aymara people.  It is a grain from a plant called Chenopodium quinoa, which is a member of the same family as beets and spinach.

Like many ancient grains, this seed was almost lost: in 1532, the Spanish explorer Francisco Pizarro destroyed quinoa fields, in his attempt to annihilate the Incan culture; this crop, however, survived in the high Andean mountains.  Quinoa was reintroduced to the modern world in the 1970’s and 80’s.

This high-fiber, complete-protein food, rich in numerous vitamins and minerals, produces a starch gel, similar to that of risotto, giving it a kind of silky texture, according to Andrew Dornenburg and Karen Page in Culinary Artistry; they further state that its earth tones highly compliment the mineral and earthy components of lobster-try experimenting with this combination.

Here, however, I quickly prepare it in two savory dishes.  This pseudo cereal-not a member of the grass family, therefore not a true cereal-can also be cooked as a breakfast food; serve it with dried fruit, honey, and an alternative milk, such as almond or hazelnut.

My discovery of quinoa has blessed me immensely; may it benefit you  likewise.

References:

Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), pp. 451-483.

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

http://www.ancientgrains.com/quinoa-history-and-origin/

https://www.smithsonianmag.com/arts-culture/quinoa-the-mother-of-grains-1-57670322/

Andrew Dornenburg and Karen Page, Culinary Artistry (Hoboken, NJ: John Wiley & Sons, Inc.), pp. 142, 143.

toasted yellow quinoa

Simple Cooked Quinoa  Yields: 3-5 servings, as a main course or side dish respectively.  Total prep time: 30 min/  active prep time: 15 min/  cooking time: 15 min.  Note: double this for healthy leftovers; this is especially good added to green salads (see photo above).

1 c quinoa  (Tri-color or red organic quinoa is preferable-color is important in diet.)

1-15 oz can of chicken, vegetable, or beef broth

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

  1. Toast the grain in a hot, dry frying pan over medium heat, for about 6-10 minutes, stirring constantly as color starts to change; yellow quinoa will turn light brown in color (see above photo), while red quinoa  turns deep red.  This enhances the flavor of the dish remarkably!  Meanwhile go to next step.
  2. While quinoa is beginning to toast, pour broth in a 1 1/2-quart saucepan (or 3-quart pan, if doubling recipe).  Stir in salt and bring to a boil over medium heat; when liquid boils, add toasted seed and bring to a second boil. Reduce heat, cover, and simmer for 15 minutes; red quinoa may take longer to cook.  When done, water will be absorbed and quinoa will be soft and somewhat translucent.
  3. Serve immediately.  Refrigerate any leftovers to reheat for an entrée, or to add to a green salad (see first photo).

carrots and quinoa

Carrots and Quinoa  Yields: 4-6 servings, as a main course or side dish respectively.  Total prep time: 45 minutes.

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

4 1/2 tsp oil  (Coconut or avocado oil is best, as olive oil is carcinogenic, when heated to high temperatures.)

8 med carrots, or other vegetable  (Organic multi-colored carrots are available at Trader Joe’s; color is important in diet.)

1 c quinoa  (Red or tri-color is good.)

1-15-oz can chicken, vegetable, or beef broth

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

  1. red quinoa as it is beginning to change color

    To caramelize onions, cook slowly over medium heat in 1/2 tsp of oil, stirring every several minutes, until a light color starts to form; then, stir every minute, until dark brown.  Be sure to use a small amount of oil; too much oil will require a much longer cooking time, as will crowding the pan.

  2. Spray carrots with a safe inexpensive, effective vegetable spray (combine 97% distilled white vinegar with 3% hydrogen peroxide); let sit 3 minutes; rinse well.
  3. Bring broth to a boil in a covered 1 1/2–quart saucepan, over med/high heat; add salt.  (Use a 3-quart pan is doubling recipe.)
  4. Toast quinoa in a hot dry frying pan, over medium heat, stirring constantly as color starts to change.  This takes about 6-10 minutes-yellow quinoa will turn light brown, while red quinoa will become deep red (see photo above).
  5. To preserve vitamins just under skin, scrape carrots with a sharp knife, instead of peeling; slice thinly.  (Meanwhile keep checking the onions.)

  6. finished product

    Add toasted quinoa to boiling broth, cover, and reduce heat to med/low.  Allow to simmer until all the liquid is absorbed and quinoa is soft and somewhat translucent (this takes about 15 minutes for yellow quinoa, while red quinoa may take longer).

  7. Heat remaining 4 tsp oil in an empty frying pan.  Add sliced carrots, cover, and steam until soft, stirring occasionally.
  8. Blend onions into carrots; mix cooked quinoa into vegetables.  Serve hot (see above photo).

Turkey with Shallots, Cauliflower, and Bell Pepper

21st Century American Foods, 21st Century Foods, Caramelizing Onions, Diabetic Friendly Recipes, Entrees, Healthy Innovations, Healthy Recipes, History of Turkey, Shallot Recipes, Turkey Recipes Leave a comment

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!

Ahi Tuna with Black Bean & Eggplant Dish

21st Century American Foods, 21st Century Foods, Ahi Tuna Recipes, Black Bean Recipes, Caramelizing Onions, Eggplant Recipes, Fish Recipes, Gluten-free Entrees, Healthy Innovations Leave a comment

When I require a firm fish for creating recipes, I prefer ahi tuna over halibut, as the later 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.  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.  1

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 02/06/86.

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.  Continuing with these teachings in my blog holds promise that ability, in both these areas, will be attained.

I can’t stress enough that patience and trust are essential elements, as we 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 minus 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.  2

It is best to under cook 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.

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

finished black beans and eggplant

Ahi Tuna with Black Beans and Eggplant Dish  Yields: 4 servings.  Total active prep time: 1 1/4 hr.

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

1 med yellow onion, halved and cut in 1/8 inch slices

1 lb eggplant

1/4 c water

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

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

2 tsp fresh ground pepper, or to taste

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

1-15 oz 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 lb

1 tsp sesame oil

  1. fond on bottom of pan of eggplant

    For caramelizing onions, halve onion and cut into even 1/8″ slices.  Heat 1/2 tsp 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 turn heat down to med/low (do not crowd your pan with too many onions, or they will steam, producing water, and it will take longer to cook them). Cook, stirring about every two minutes, until color begins to change.  At this point, stir every minute, until dark brown in color.  Onions should cook long enough to stick to the pan, in order to brown, but not be left so long that they burn; you may have to lower temperature and add a little more oil.  When cooking is complete, deglaze pan with a little water, stock, wine, or vinegar.  Meanwhile go to next step.

  2. Cut eggplant in small 1″ 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. In another large pan, heat 1 1/2 tbsp oil in pan; place piece of eggplant in oil; when it sizzles, add rest of eggplant.  Cook until soft, stirring frequently; then, 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 rather mushy.
  6. Stir in onions, lemon juice, and garlic; salt and pepper to taste.  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.  If serving immediately, proceed to step 8, in which case turn down heat to med/low under eggplant (see photo at top of recipe for finished product).
  8. If finishing later, began this step 15 minutes before serving time, otherwise proceed now.  Blend together 4 tsp 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.)
  9. Melt 4 tbsp oil and 1 tsp sesame oil in a large sauté pan over med/high heat (this must be a heavy-bottom pan).  When oil is sizzling hot, sear steaks 2 minutes per side for med/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 (it should be somewhat red for med/rare).  The color will also show on the sides of the steak.  Do not overcook tuna.
  10. Serve with caramelized onions and carrots (next week’s post).  Enjoy!

Cooking with Kale Made Extra Easy

21st Century Foods, Carrot Recipes, Entrees, Healthy Innovations, Kale Recipes, Meat Recipes, Turkey Recipes, Vegetables Leave a comment
Chopping kale in food processor

chopping kale in food processor

Last week’s easy kale recipe may be simplified even further.

A dear one from my church shares my passion for excellence with food.  She recently rolled out the red carpet for a small group of us; a repast of splendor marked the celebration of what would have been the 49th anniversary of her marriage; she commemorated this occasion with her friends, as her husband went to heaven ten years now.  Her exquisite home and meal spoke volumes of exuberant love to my soul!  It foreshadowed the “marriage supper of the Lamb” for me.

This couple started the coffee movement.  Her husband trained a person who participated in creating one of the most popular, international, corporate franchises.  (Note: I will be doing a future post on this married team and the coffee development.)

My beloved fellow lover of foods has gifted me with new ailments; one such blessing was a bottle of Cherry Pomegranate Habanero Sauce from Robert Rothschild Farm; this inspired me to cook kale with a ready-made sauce.  Order this on-line or get it at Costco; any prepared sauce will work for the following recipe, of which a number are available at Trader Joe’s; thus, healthy fresh greens are made with the shortcut described below.

My other church friend, that provides the kale from her organic garden, shared her version for

Assembly of chopping attachment

assembly of chopping attachment

my receipt, which is makes this even easier.  She added a prepared spicy chicken, which she purchased from our upscale Whole Season’s Natural Foods; this eliminated the additional step of cooking the meat for this dish. The result was optimum health, heightened taste, and even greater culinary ease.

I use the food processor to chop all my leafy vegetables. (See how the assembled blade looks in the photo.)  Sometimes I have other greens on hand, such as beet tops, mustard greens, or spinach, which I mix in with my kale; this adds nutrition, when available. It only takes minutes to chop the prepared greens in this manner; I can’t encourage you enough to try these simple, healthy instructions.

 

 

Kale with Beef or Turkey and a Prepared Sauce  Yields: 4-6 servings.  Total prep time: 45 minutes.

8 1/2 teaspoons oil  (Coconut oil enhances flavor and quality here.)

1 medium yellow onion, halved at the core and cut in even 1/8 inch slices

1 lb ground turkey or beef  (Natural is best; Foster Farms natural ground turkey is inexpensive; a prepared meat from a deli is even quicker.)

Salt and pepper  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1-1 1/2 lb fresh kale  (Organic is best.)

4 carrots, thinly sliced, at a diagonal

8-12 oz jar of prepared sauce

Avocado, sliced

  1. beginning stages of carmelization

    Heat 1/2 teaspoon of oil in a saute pan over medium heat.  Test for readiness by placing small piece of onion in hot oil; the temperature is right when it sizzles. Reduce heat to med/low, add onions, and carmelize (cook until dark brown): stir once every several minutes until color starts to change (see photo); then, stir every minute until dark brown (see photo below). Watch carefully, as you go to next steps.

  2. Spray carrots and kale with produce spray (a mixture of 97% distilled white vinegar and 3% hydrogen peroxide is a safe, cheap, and effective cleaning solution).  Let vegetables sit three minutes; rinse three times in a sink full of water.
  3. Cook meat in 2 teaspoons of oil, in a large frying pan, over medium temperature; salt and pepper heavily before cooking; place in a bowl when done.  Set aside pan for future use.  (If using a prepared meat, omit this step.)
  4. Chop the wet kale in a food processor, by using the straight edge attachment (this is the large, round disk that fits onto the provided white “stem”-place this tall, assembled cutting disk in the food processor, where you normally put the smaller blade-see above photo).  Be sure to pick out large pieces of stem before setting aside chopped kale.  Note: you may chop this by hand, by first cutting out stems, then cutting kale into small pieces, using a sharp knife.

  5. finished carmelized onions

    Scrape cleaned carrots with knife (this preserves the vitamins just under the skin); slice carrots thinly, at a diagonal; set aside.

  6. Heat 1 tablespoon of oil over medium heat in pan the meat was cooked in; add carrots when a small piece sizzles in hot oil; cook covered for 2-3 minutes, or until tender, stirring occasionally.
  7. Place another tablespoon of oil in pan; add 1/2 the kale to carrots and distribute the oils, stirring well. (Be sure to check for big pieces of stem.) Repeat these steps with remaining kale; cook covered for 10 minutes, or until kale is limp; stir occasionally.
  8. When onion is caramelized, add meat and blend well.  Mix in  a generous amount of your favorite prepared sauce; flavor should be strong, as it will lighten, with the addition of vegetables.  Heat thoroughly.
  9. Add hot meat mixture into vegetables, when kale is cooked.
  10. Serve topped with fresh avocado slices.

Cooking with Kale

Carrot Recipes, Diabetic Friendly Recipes, Entrees, Gluten-free Entrees, Healthy Innovations, History of 19th Century French Foods, History of Sauteing, Kale Recipes, Meat Recipes, Turkey Recipes Leave a comment
Honeyed Lime Kale with Ground Turkey

honeyed/lime kale with ground turkey

This series displays my relaxed creations with greens.  A close friend from my church blesses me with an abundance of fresh produce from her organic garden; I am wowed by its bountiful beauty.  She grows several species of kale; thus, I am always creating new recipes incorporating this health-giving vegetable.

Here I spell out detailed steps of preparation for cooking this green.  It’s easy to follow these directions.  Vibrant health results!

My recent series of posts on 19th century French foods defines Classic French Cuisine (see Chicken a la Oignon, 2016/07/04, Carrots au Beurre, 2016/07/11 and Meringues a la Ude, 2016/07/18).  These posts expound on that culinary period following the French Revolution in 1775.  The main cooking procedure in my kale series is sautéing, which originated during this culinary age.

Cooking methods changed at the end of the 18th century, as Esther B. Aresty described in The Delectable Past: fireplaces gave way to ranges with built-in ovens; French cooks quickly invented the sauté pan.  The word sauté means to jump-when the fat “jumps” in the pan it is ready for cooking. 1

Here I give instructions for employing this cooking method properly.  First heat the oil; then, add a small piece of food.  It is time to begin sautéing, when it sizzles or “jumps” in the pan.  This allows swift frying of food for optimum preservation of nutrients, as it inhibits the overcooking of vegetables and meats.

The following, easy recipe brings proficiency with cooking nutritious kale.  Next week I will share a shortcut, where this procedure is simplified even further, with prepared sauces and/or meats.

I pray this dish brings the same pleasure to you as it does me.  To our health!

  1. Esther B. Aresty, The Delectable Past (New York: Simon and Schuster, Inc., 1964), p. 126-127.
  2. https://en.wikipedia.org/wiki/Saut%C3%A9ing
Food processor assembled with wide-blade, chopping attachment

optional food processor assembled with straight-edged, chopping attachment

Honeyed/Lime Kale with Beef or Turkey  Yields: 4-6 servings.  Prep time: 1 1/4 hours.

2 tbsp oil  (Coconut oil is best here for quality and flavor; olive oil is carcinogenic, when heated to high temperatures.)

1 med yellow onion, halved at root, and cut in even 1/8 inch slices

1 lb ground turkey or beef  (Natural is best; Foster Farms’ natural ground turkey is inexpensive.)

Generous amounts of salt and pepper  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1-1  1/2 lbs of fresh kale  (Organic is best.)

4 carrots, thinly sliced at a diagonal  (Organic carrots are very inexpensive.)

Juice of 2 limes

2 tbsp honey

avocado, cut in thick slices

  1. beginning stages of caramelization

    Heat 1 teaspoon oil in a frying pan over medium heat, until a small piece of onion sizzles in pan; lower heat to med/low; add the rest of onions and caramelize-cook until dark brown.  Stir every two minutes, until color starts to form (see photo); then, stir every minute until dark brown.  Be sure to watch carefully, while going to next steps.

  2. Place 2 teaspoon oil in large saute pan, over medium temperature; test for readiness by putting a small piece of meat in hot oil; the temperature is right when it sizzles or “jumps”.  Add rest of turkey; salt and pepper heavily, before browning.  Set aside in a  bowl when cooked; save pan for cooking vegetables.
  3. Meantime spray carrots and kale with produce spray (a mixture of 97% distilled white vinegar and 3% hydrogen peroxide is a safe, cheap, and effective cleaning solution).  Let sit three minutes; rinse well in a sink full of water three times.
  4. May cut stems out of wet kale and chop into small bite-size pieces by hand-this is time-consuming.  Better yet prepare it with a food processor by using the straight-edged, chopping attachment.  (This is the large, round disk that fits onto the provided “stem”; place this tall, assembled cutting disk in the food processor where you normally put the smaller blade; see photo at top of recipe.)  If using a food processor, it is not necessary to cut stems out, but be sure to carefully pick out pieces of stems, after processing.  Set aside chopped kale.

  5. caramelized onions at mid-point

    Scrape cleaned carrots with a sharp knife (this preserves the vitamins just under the skin); slice carrots thinly at a diagonal; set aside.

  6. Heat lime juice and honey in a small saucepan, just until blended, set aside.
  7. Heat 1 tablespoon of oil over medium heat in the large saute pan; when a piece of carrot sizzles in hot oil, add carrots and cook for 2 minutes.
  8. Add 1/2 the kale, distributing the oils well and checking again for any pieces of stem left from processing.  Cover pan and cook kale down; repeat this step with remaining kale, when there is room.  Cook covered for 10 minutes, or until kale is totally limp, stirring occasionally.
  9. When onion is caramelized, mix this and meat into cooked kale; blend in the honeyed/lime juice; adjust seasonings.
  10. Enjoy topped with fresh avocado slices.