Right now my loving husband is working on our next post. I don’t want to give too much away, but I will hint at the fact that the love of my life, and our household’s chief engineer, is going to be presenting to you an essay and some technical hints on the preparation of one of our most favorite libations. But for more on that, you will have to wait, at least a teensy while longer.
And now that I have piqued your interest with a glimpse of things to come I would like to switch gears entirely to discuss the topic that has been “top of mind” for me over the last few months. I have spent a great deal of time lately ruminating on ideas related to the grand theme (and current social buzz word) of “Sustainability.” More specifically, I have been reading, researching and listening to various different sources in hopes of developing some deeper understanding of how my decisions, as a consumer, impact the environment, and, furthermore, how environmental impacts may threaten future generations ability to thrive.
The modern American Diet, with its focus on meat protein and packaged convenience foods, has taken a toll both on the health of our people and on the environment. I recently completed an eye-opening course on the American Food System on Coursera. The course provided an impactful overview of both historical and modern systems of agriculture and food animal production, as well as the policies, such as the American “Farm Bill”, which drive the complex networks of subsidies as well as the protocol governing food assistance programs and the dissemination of information related to nutrition. But among the many segments was most illuminating to me were the lectures on industrial food animal production systems and their environmental and health costs.
Not only do Industrial Food Animal Production systems have a stark impact on the ecology of the immediately surrounding area, but the industry’s hunger for resources, from water, to energy, to pharmaceuticals is stripping the nation of many resources and putting us at risk for environmental disaster. And that is to say nothing of the nasty byproducts of the production such as animal waste, methane gas, and potential for diseases that come hand in hand with large scale facilities. It is clear that something needs to change, in terms of our patterns of meat consumption (which, until recently, had been on the sharp rise over the course of the last century) as current trends are simply not sustainable.
While the facts of food animal production are certainly harrowing and, indeed, a bit off-putting, for me, the solution to lessening the impact of my food choices on the environment is not to simply forgo meat altogether. It is clear to me that meat protein should play a far smaller role in our modern diet. In our home, we have committed to eating less than a single small (3-4oz) serving of meat per day and endeavor to vote with our food dollars to support farmers who use sustainable practices in raising food animals. The recipe for black bean soup featured below was developed around a traditional practice of using a small portion of meat as flavoring for an otherwise plant-based meal. While the amount of meat used may be small, it’s smoky and savory favors make a big impact on the hearty soup, which is a warming treat to share with loved ones on a rainy spring day.
Before I delve into the recipe, lets take a moment to talk about soaking beans. If you look through our blog history you will note that I have shifted away from using canned beans. Canned beans are a great convenience food and can make a quick addition to a dish in a pinch but what you gain in convenience comes at a nutritional cost. Canned beans are traditionally packed with sodium, while rinsing the beans before using them does make an impact on the amount of sodium that makes its way into the final dish, even proper rinsing techniques are only able to mitigate about 40% of the added sodium. Dried beans are not an ingredient that can be used instantaneously in the way that they canned counterparts may be, but I, personally, find them no less convenient. Not only do I find the home cooked beans to be superior from a textural perspective, but I appreciate the opportunity to soak, rinse, resoak, and rerinse the beans before cooking. Putting the beans through multiple (2-3) changes of water over the course of an 8+ hour soaking process helps to rid the end product of some of the indigestible carbohydrates that give beans the monicker of the “magical fruit.”
One final note here on using dried beans, the dried nature of the beans used in this dish allows for them to be cooked for a much longer period of time without compromising the texture of the bean. With the longer cooking window the beans absorb a greater deal of flavor from the bacon and aromatics in the soup creating a richer end product. If substituting canned beans the overall cooking time for the soup will need to be much shorter in order to avoid reducing the beans to mush.
Black Bean Soup with Bacon (Serves 8)
500g (2.5c) Dried Black Beans
3 TBSP Extra Virgin Olive Oil (Divided)
About 15 Slices of Thinly Cut Canadian Bacon
1 Large Yellow Onion, Chopped
2 Cubanelle Peppers, Diced
3 Cloves of Garlic, Minced
1 TSP Chipotle Powder (or Hot Smoked Paprika)
1 TSP Ground Cumin
1oz Tequilla (Blanco, or Reposado are OK – I would Avoid Anejo)
1/2 a Bunch of Cilantro, Washed Well and Chopped
1 TBSP Lime Juice
Salt and Pepper to Taste
Start by soaking your beans. I start mine in the evening after dinner and drain them and change out the water just before going to bed. If you are concerned about wasting water – the liquid drained off of the beans can easily be saved to water houseplants.
Once the beans have soaked for at least 8 hours, drain them again and set them aside.
Heat 1 TBSP of the olive oil in large skillet over medium-high heat. Add the canadian bacon and cook until any fat has rendered and the meat is slightly browned. Remove the bacon with a slotted spoon to a paper towel lined plate and set aside. Add and onions and sauté until soft, add the Cubanelles and continue to cook until they too soften. Stir in the canadian bacon, garlic, chipotle, and cumin and sautee for another minute or so before tipping in about 8 cups of water. Add the beans to the pot and stir.
Bring the soup to a boil and then reduce to a simmer. While the soup does not require constant monitoring at this point be sure to periodically check on the pot to ensure that there is still enough liquid present to cover the beans. About every 20 minutes or so, skim off any foam that rises to the surface, and then give the mixture a few slow stirs to ensure nothing sticks to the bottom of the pot. Be sure to do this in this order, skimming first and then stirring, as you do not want to stir the foam back into the soup.
The cooking time for dried beans can vary widely depending on the age of the beans and length of soaking time. After the first hour and a half of cooking time test one of the beans to see if it is tender. To do so, remove a bean or two and set it on a plate, as the beans may still be rock hard it might not be the best plan to toss it in your mouth and chomp down – instead test one between your thumb and forefinger to see if there is any give. If the bean is still completely hard keep the pot simmering away and test again after another 30 minutes have elapsed. If the bean has reasonable give you can move on to an actual taste test to better gauge the texture. When Dustin is put in charge of testing the doneness of things he invariably asks me how to know when it is done – here I will offer the same advice I give to him, when you like the way the beans taste, and the texture is to your liking, they are done. Once the beans are cooked to your preference, stir in the tequila, about half of the chopped cilantro, and the lime juice. Taste the soup and determine if more lime, cilantro, or salt is needed and adjust these seasonings until they, too, meet your flavor preferences.
This soup is great on its own but also pairs well with homemade cornbread – I love the cornbread recipe featured on the Anson Mills website. The recipe is as simple as it gets but is remarkably good. If you have not explored Anson Mills’ site before, it is a stunning resource for information on grains such as Oats, Corn, and Rice and their freshly milled ingredients are a world above anything available in even the best grocery stores.
If tomatoes are summer’s prom queens then peppers must be the practical jokers of the produce kingdom. Allow me to explain. Peppers, or shall we say chilies, like to be the center of attention. It takes careful skill, and occasionally some real gumption in tasting raw specimen to determine their spice factor (but more on this in a moment.) And with deft hand and careful placement the home cook can teach chiles to play nice with their veggie (and occasionally fruit) brethren and serve in a complementary, rather than a starring role.
But what makes them jokers in my mind is the way that peppers can lure you into a false sense of confidence one moment, and come through with a shocking wallop when you aren’t looking. In fact, I have found that home grown peppers in particular seem to vary WIDELY in their degree of spiciness. The same pepper plant may yield an early June crop of jalapeños that are mild and sweet and then give birth to fire breathing dragons of peppers just a few weeks later.
If fact, according to the obviously unassailable source of Wikipedia (insert snarky comment here) Jalapenos can range in spiciness from as little as 2,500 to as much as 8,000 Scoville Units. What are Scoville Units you may ask? Scoville Units represent a measurement of the amount of Capsacin present in a pepper. Capsacin is a chemical compound that stimulates nerve receptors in your body producing that oh so familiar burning feeling you might experience while eating spicy foods. To hone in on just what the Jalapeno’s wide ranging Capsacin content means for us the home cooks, allow me to paint an illustration. Mild Anaheim Chiles rank around the 2,500 Scoville measure, while heady Serranos typically chime in just above the Jalapenos at 10,000 Scoville Units. So selecting a Jalapeno to use in your favorite salsa can be a bit haphazard and the same measure in cups or weight or number of chiles can illicit quite different end products.
What, you may ask, does any of this have to do with corn salad? Reader, I assure you, this is not just another one of my tangents on food education (though every day in the Briggs-Limaye Kitchen is chock full of learning experiences.) Dustin and I have been working away to diligently test recipes for posting here and in doing so took a couple takes at making this corn salad (also its sort of addictive so it didn’t really hurt that we just couldn’t stop eating it.) The first was for a small get together/cookout in our back yard. The corn I had bought was large kernel corn, we used our favorite new microwave method for cooking the kernels and steamed them 2 at a time in the husks for 3 minutes before slicing off the stalk end and shaking the kernel out (its amazing, they come out silk free and the microwaving is just enough to barely cook the corn for the salad.) The end product was beautifully sweet from the peak season corn and had a nice balanced punch from the jalapenos.
Most recently the corn we used was a smaller kernel corn that was starchier and less sweet than the first batch, the 3 minute microwaving time proved far too long for the small kernels but when we reduced it to 2 minutes our favorite cut and shake trick didn’t work quite as well as it had previously. Additionally, though we used the same number of jalapenos the end product was FAR spicier than the first round had been.
From trial and error we learned two important lessons that will hopefully make this dish a winning success in your kitchen. First, use large ears of corn, with tight rows and fat kernels. Buy the corn with the husk on as these are typically the most fresh. Second, test the jalapenos and, especially if they are local and it has been a hot dry summer, proceed with caution. You can always increase the spice level by adding jalapenos to the final dish but its darn hard to dial down the heat if you knock the heat level through the roof. If you do, however, overdo the spiciness, don’t fret. Grab a bag of tortilla chips and call it salsa, everyone will love it.
Summery Sweet Corn Salad with Jicama
1 Medium Red Onion, Approximately 1/2 lb, Cut into Small Dice
2 Jalapenos, With Seeds, Sliced Very Thinly
3 Ounces Lime Juice
1 TSP Salt
9 Ears of Corn, Preferably with Large Plump Kernels, Husks On
1/2 Of a Jicama, Cut into 1/4″ Dice
2 TBSP Avocado Oil
1 TSP Agave
1/2-3/4 Cup Chopped Cilantro
Place onion, jalapenos, lime juice, and salt in the bottom of a large bowl and stir. Set aside until needed.
Place the corn, husks on, two ears at a time, in the microwave. Cut off the bottom of the ear (the stalk end) to expose the last row of kernels fully. Grasp the corn firmly by the silk end and shake until the ear slips free of the husk. Repeat this with the remaining ears.
Check for any remaining silks before slicing the kernels from the cobs. Add the kernels to the bowl containing the jalapenos and lime and add the jicama, avocado oil, agave, and cilantro. Toss to combine well and taste for seasoning adding additional lime, jalapeno, and salt as needed.
The sheer quantity of produce that passes through our small kitchen during the course of a week can be, well, unnerving – to say the least. But somewhere between the panic and exhaustion that comes from tackling such a mountain of fruits and veggies, something odd happens. In addition to the boxes of farm fresh produce from our CSA, and baskets I bring in from the garden, we have been buying produce by the case full from whole foods during their frequent summertime sales. Maybe we are just crazy (and I think there is a good likelihood of this being the case) but this undertaking has led to important changes in the way we cook, in the way we approach purchasing produce, and in our understanding of a whole slew of fruits and veggies.
Its no wonder that our Grandmothers, and their mothers before them, were/are such formidable cooks. There is a strange intimacy that comes from taking on 25 pounds of peaches, from tackling a bushel of peak summer tomatoes, or even from trying to keep pace with an ever growing population of summer squash. In peeling, dicing, pitting, skinning, shocking, jamming, baking, roasting, charring, etc, etc… you learn the many ways in which a fruit or vegetable can be used, and discover some of the subtle flavor and cooking nuances of the specific variety. Simply as a means of creating diversity in dealing with an unending and often unchanging wealth of summer crops, the seasonal chef must adapt different techniques and apply varied flavor profiles to a given fruit or veggie. With a wealth of information at our fingertips via the world wide web we are fortunate to have an amazing array of recipes to choose from at the click of a button. Our ancestors didn’t have it so easy.
Our grandmothers and their mothers, and their mothers before them relied on cooking techniques and preservation methods passed down through generations. Since the dawn of cultivation, farmers have worked throughout the harvest season to preserve peak season bounty for the colder months. In fact, practices of freezing (in cold glacial environments), fermenting, and drying date back to 10,000-12,000 BC. Practices of curing, with salt and then oil and sugar, followed these first preservation techniques. Canning was initially developed in Napoleonic wars when the French Royalty offered a bounty to anyone who could devise a method of preserving foods for long distance transport to the battlefields. Curiously it was not until Louis Pasteur made important discoveries about microbial organisms that the French understood why the canning technique developed earlier actually functioned to prevent food decay and food-born illness.
Indeed, we in the penchant for produce kitchen have turned to food preservation from time to time to tackle an unruly crop of cucumbers or glut of okra. But some vegetables are just too tempting to put up for later use. Enter the red bell pepper – one of my all-time favorite vegetables (second only to carrots, which hold a key corner in my veggie loving heart.) The red bell is a beauty to work with. It can be roasted and cured for sandwiches, charred and diced for salsa, it makes a keen addition to hummus, and all of that is, of course, considering you can resist the temptation to bite into its sweet crunchy flesh. OK, that sounded a bit morbid – but you get the point. These are the bells of the summer ball. Right up there in the running for Veggie Patch Prom Queen with the fan favorite, the tomato.
Both of the aforementioned contenders – tomato, and bell pepper, make an appearance in this delightful summer soup. The tomatoes and bells, once charred and roasted, are pureed to a beautifully smooth soup along with roasted shallots and garlic. The result is a soup that is creamy without the addition of any dairy. Sweet with no sugar, and beautifully smoky from the roasting and hint of paprika. It is topped off with a gremolata of sorts made from summer corn, shallots and herbs that gives the soup a sweet pop of summer flavor.
Roasted Red Pepper Soup with Summer Corn (adapted from a similar recipe found on Food 52)
4 Red Bell Peppers, Cut in Half and Seeded
1.5 Pounds Heirloom Tomatoes, Tough Parts of Stem End Removed, Quartered
8 Large Unpeeled Garlic Cloves
4 Shallots, Halved
2-3 Cups High Quality Chicken Stock (Preferably Home Made) At a Low Simmer (lid to keep from evaporating)
1/4 TSP Hot Smoked Paprika
1/2 TSP Aged Sherry Vinegar
2 Ears Sweet Summer Corn, Shucked, Hairs Removed, Cut From the Cob
1 Shallot Finely Minced
1 TBSP Chopped Fresh Thyme
1/4 Cup Chopped Fresh Cilantro
Salt and Pepper to Taste
High Quality Olive Oil for Serving
Preheat oven to 425 degrees.
Place Halved Peppers in a large mixing bowl along with tomatoes, garlic, and shallots and add just enough olive oil to give a light coat. Sprinkle with salt and a few grinds of pepper, mix well and place in a single layer on a sheet pan (use 2 if too crowded.) Roast in the oven for 45-60 mins, rotating every 15 minutes to ensure even roasting. At the 45 minute mark, if the shallots and garlic appear quite browned but the peppers are not yet well charred, remove the shallots and garlic from the pan and continue roasting for the last 15 minutes, or until the tomato and pepper skins are charred.
Once the tomatoes and peppers are sufficiently charred, remove the pan from the oven. Place the tomatoes and peppers in a bowl and cover with plastic wrap to steam. Steam the tomatoes and peppers for 5 minutes before peeling them. Reserve any juices that collect on the roasting pan (if not too charred) and in the bowl.
Holding the tomatoes over the sink, remove the worst of the seeds and place them in a blender along with the red peppers. Remove any remaining peel from the roasted shallots and roughly chop. Peel the garlic and add to the blender along with the chopped shallots. Add any accumulated juices, and 2 cups of the stock, smoked paprika, and a pinch of salt, and blend until completely smooth. Taste, if too thick add additional broth as needed – remembering that the corn will be added in at the end. add sherry vinegar to taste and set aside.
Place shallot in a bowl along with the corn, thyme, and cilantro. Stir to combine. Pour soup into serving bowls and top with a spoonful or two of the corn mixture and a light drizzle of olive oil and serve.
It has been a supremely exciting couple of weeks. My bridal shower sped by in a flash, our new house is finally, starting to feel like a home. Photos are up on the walls, our spices have finally found a new roost in the organizational challenge that is our kitchen. And our first garden is growing by leaps and bounds, some days I feel as though, if I sat outside and watched, I might actually catch a glimpse of the tomatoes inching up the posts that hold them upright. They have grown at least three feet in the last three weeks, maybe it’s all the love in the air.
In addition to sewing our first garden, Dustin and I recently purchased our first grill. Our little webber smokey joe may not measure up size wise to look like the biggest and baddest around, but what it lacks in surface area, it makes up with in ease of use and pure smokey grilling flavor. Since buying the little guy, we have been grilling a few times a week.
Recently we started experimenting with fish on the grill, first a few whole sardines made their way onto the fire and onto our plates. Spurred by this “tiny” fish success Dustin and I ventured to whole foods to try a fresh catch. when we arrived we were a bit overwhelmed by the choices (and a bit by the prices as well.) I knew that I wanted to pair the fish with a cucumber salsa I saw in Bon Apetit’s June 2012 issue – we had just received a gorgeous gaggle of hot house cucumbers in our first CSA allotment of the season, and the magazine had auspiciously featured them in their “Four Chefs One Ingredient” challenge, I took this as a sign.
Getting back to the market, I asked the fishmonger which fish he might pair with a cucumber salsa. “Cucumber salsa?” he remarked quizzically, something told me this might not be standard fare for fish but I was determined it would work, and he tried to keep an open mind as we walked through potential foils for said salsa.
Initially I had thought a tuna steak would pair nicely, but not only was the tuna obscenely expensive, but it just didn’t look quite as nice as its neighbors. Salmon was on sale and in season, but the fishmonger and I agreed it might be a bit, how shall we say this, odd, with cold cucumbers. We moved on, US caught mahi mahi was a strong contender, and I was ready to put in my chips when a man in rubberized overalls laid a vision of a fillet down before me. “What’s that?” I asked my new fish friend, whose patience with me was astounding, “Mackerel,” he replied. I asked him his thoughts on the mackerel with salsa, he paused, smiled, and replied that he thought it was a “real winner.” I was sold.
As it turns out, my fishmonger friend was right on the money. Not only does the mackerel pair well with the salsa from a textural perspective, but the slightly oily flavor of the fish stands up to the fresh zing of the salsa. These are nice together with a side of grilled veggies or grill roasted new potatoes. Dustin and I mused that, with the addition of some nice shredded cabbage and a zingy crema, the grilled fish and salsa would make for some excellent fish tacos. Leftover salsa can be used in a myriad of ways, but one worth mentioning is that the salsa is quite close to a cucumber gazpacho, in fact, with the addition of some nice olive oil, a slight splash of water, and a tad more lime, the salsa leftovers may be transformed into a nice (spicy) cold soup for lunch the following day.
Fish with Cucumber Salsa (From Bon Apetit)
1/2 C Finely Diced Red Onion
2 C Finely Diced Peeled Cucumber
1/4 C Chopped Cilantro
1/4 C Chopped Mint
1 Jalapeno, With Seeds, Finely Minced
3 TBSP Fresh Lime Juice
1 TBSP Vegetable Oil
Mix first five ingredients in a medium bowl. Stir in lime juice and oil. Season to taste with kosher salt, freshly ground black pepper, and more lime juice, if desired.
Set salsa aside and allow flavors to meld while you prepare the fish.
I didn’t specify a size or type of fish above because, really, a whole slew of fish would go nicely, pick a slightly oily and fairly flavorful fillet that looks fresh and will hold up to grilling. For grilling I prefer my fillets with skin on, but obviously with some fish, like tuna, this is not an option. The salsa in this recipe will easily provide for up to three pounds of fish, and, if you plan to make less fish, I think its highly unlikely that the cucumbery leftovers will go to waste.
Preparing the fish is quite simple. Run your fingers down the centerline to check for pin bones. Remove any pin bones with fish tweezers. Rub remaining fish with a very light coating of canola or other flavor neutral oil. Sprinkle with kosher salt and some good cracks of pepper.
Grill over high heat about 3-5 mins per side (depending on the thickness of the fillets, ours took about four mins per side and came out perfectly cooked.)
I like to serve my grilled fish with some grilled citrus, grilling lemons and limes mellows the flavor and allows it to zest up the fish (also great with grilled veggies like broccoli or zucchini) without completely overpowering it with acid, to grill the citrus simply slice it in half and place over medium heat on the grill until the flesh bears a slight char.
Another few weeks have breezed by without a post. Moving and traveling, and other general insanity have interfered with successful posting. But finally, we are moved in, mostly unpacked, and are getting back to the chopping block.
I was listening to a show in NPR last week – the host was holding a discussion on “Moms” in honor of the upcoming Mothers’ Day holiday. More specifically she was discussing how we remember our mothers – how so many of these memories are centered on family traditions and often take place in and around the kitchen. The host opined that kitchen memories are particularly strong as they are associated with sounds, tastes, textures, and scents, and put extra emphasis on how scent memories can be exceptionally stirring and long lasting.
I have always been enamored with tradition. Perhaps it is because, with a small family prone to constant change, we didn’t have many of our own. But the memories of the ones we had could not be stronger. I remember, like it was yesterday, watching my grandmother circling about the kitchen reading thanksgiving dinner. I have these vivid images of helping her cut apples into a baking pan for her family famous deep dish apple pie, which I can still whip up today simply by memory.
Today’s featured recipe is another from the pages of Ottolenghi’s “Plenty.” It has particular significance to me as it was prepared by my friend Julie and served at my bridal shower on the 5th of this month. The individual ingredients are so wild but it marries beautifully in this summery noodle salad. It is a flavor memory of a beautiful day that I am sure I will enjoy remembering for years to come.
Soba Noodles with Eggplant and Mango (adapted from Ottolenghi’s “Plenty”)
1/2 C Rice Vinegar
1/3 cup Brown Sugar
1/2 TSP Fine Grain Sea Salt
2 Garlic Cloves, Crushed
1 Fresh Red Chile, Minced
1 TSP Toasted Sesame Oil
Zest and Juice of One Lime
1/3 C Sunflower Oil
1 Large Eggplant Cut Into 1/2-Inch Cubes
8-9 Ounces Soba Noodles, Cooked According to Package Directions
1 Large Ripe Mango Cut into Small Chunks
1/2 Small Red Onion, Very Thinly Sliced
1/3 C Basil Leaves, Cut into a Chiffonade
1/2 C Cilantro, Chopped
1/3 C Roasted, Unsalted Peanuts, Chopped
To make the dressing place the vinegar, sugar, and salt in a small saucepan over medium heat. Cook, stirring, about 1 minute, or until the sugar has dissolved. Remove the pan from the heat, add garlic, chile, and sesame oil. Allow the mixture to cool, then add the lime zest and juice.
Line a colander with a sheet or two of paper towels and set over a large plate next to the stove. In a large cast iron skillet heat the oil over medium high heat. Toss one eggplant cube in as a test. It should come out golden and crisp, not too dark, not too soggy, repeat test if needed. Once the oil is at the right temperature toss in about a third off the eggplant and fry, flipping once, until golden. Remove with a large slotted spoon or wire skimmer and place into the prepared colander. Add a bit of salt to season after removing each batch and toss to coat. Repeat the process with the remaining thirds, leaving about a minute or so for the oil to come back up to temp before adding the next batch.
Place cooked Soba noodles in a large bowl along with the red onion, mango, herbs and eggplant. Add dressing, a bit at a time until seasoned to your liking, add salt and pepper to taste. Toss, top with peanuts, and enjoy.
I apologize, ladies and gentlemen, for the lapse in our posting, but it has been a long week and a half. Since we last posted Dustin and I have packed virtually every item in our little home into boxes. We have meticulously planned our move, transferred utilities, found adequate transportation, and recruited assistance from very kind friends, only to find that on our planned moving day our road will be closed virtually all day for Nashville’s Music City Marathon. We will not have access to our street, or to the alley behind it, and will not be able to park within a 4 block radius of our current dwelling. So much for meticulous planning. After spending Saturday morning panic stricken, I came up with a slightly nutty plan B that will put our now free morning to use by installing the raised beds we have planned for our very first home vegetable garden.
A few weeks back I spent several hours perusing the Burpee catalog for the best possible array of organic seeds that could be direct sown into the garden. Just before ordering Dustin and I ventured out to Whole Foods, where we discovered that our local store had its own great selection of seeds, with no shipping required. Our current design is for four – four by four foot raised beds, arranged according to the length of the growing season (some we are hoping to get two seasons out of – be reaping, tilling, and resewing in late august) and the amount of water needed to grow the crops. We are also planning a salad table, a shallow, portable, and lightweight raised bed that can be used for growing delicate salad greens and have high hopes to grow “trash can” sweet potatoes.
I never used to be much of a fan of sweet potatoes. In my mind, they were part of the “potato” category, which I dismissed entirely as bland and starchy. It wasn’t until 2 years ago, on a camping trip in Kentucky, that I finally realized how wrong I had been to eschew this brilliant tuber. The powers that be that bestowed the name on this veggie got one thing right, they are indeed sweet, its hard to fathom that so many recipes for sweet potatoes call for additions of sugar, maple, or even, gasp, marshmallows. When roasted for long periods of time these bright orange gems literally ooze with sugary sweetness that is entirely their own.
In this dish, which was sparked by a sweet potato and quinoa side dish on Sprouted Kitchen, I combine sweet roasted sweet potato nuggets with smoky paprika, earthy lentils, nutty quinoa, and a zingy jalapeno dressing. The strong flavor components of the dish are inspired by the traditional smoky, hot and sweet notes of good southern barbeque. From a nutritional perspective this dish has it all covered. The sweet potatoes provide an almost unsurpassed source of Vitamin C which is best activated when combined with a small amount of fat, which can be found in the olive oil in our zingy vinaigrette. The lentils provide a great source of folate, iron, fiber, and protein. The quinoa is yet another great punch of fiber in this dish and a nice nutty and almost creamy texture to the salad. And I cannot even begin to sing the praises of Kale, it provides and excellent source of vitamins K, C, and A, as well as dietary fiber and has been hailed for its anti-inflammatory and anti-oxidant properties. So don’t hesitate to dig in and enjoy this super healthy, super delicious salad.
Super Foods Salad
For the Salad Dressing
2 Jalapenos, Cut in Half (Seeds In)
3/4 C Chopped Cilantro
3 Large Cloves Garlic, Minced
2 Shallots, Minced
Zest (Minced) and Juice of 2 Limes
6 TBSP Olive Oil
For the Quinoa
1 Lg Onion, Diced
1/2 TSP Ground Corriander
1/2 TSP Ground Cumin
1/2 Cup Quinoa
1 C Water
For the Sweet Potatoes
2-3 Medium Sized Sweet Potatoes (1.5-2 lbs) Cut into 1 Inch Cubes
1 TSP Smoked Hot Paprika
1/2 TSP Kosher Salt
Olive Oil to Lightly Coat
For the Lentils
3/4 C. de Puy or Beluga Lentils
2 Bay Leaves
1 TSP Kosher Salt
1 Bunch of Kale Roughly Chopped
To make the Salad Dressing – preheat the oven to 425 degrees, rub the jalapenos lightly with salt, pepper, and olive oil and roast on a foil lined sheet pan for 15 mins, or until softened and slightly browned. Once roasted, place on a cutting board and allow to cool before mincing the jalapenos. Place the minced peppers in a small bowl along with the other dressing ingredients and mix well to combine, set aside.
To make the sweet potatoes toss the potato cubes with the spices and add just enough olive oil to lightly coat. Placed on a foil lined baking sheet and roast in the preheated oven for 20-25 mins, turning the potatoes over at least once during the roasting process.
While the potatoes roast make the quinoa. Add about a tablespoon of oil to a saute pan, add onion and sautee until softened and beginning to brown, add quinoa and spices and stir, allow spices and grains to toast, stirring constantly, for 2 minutes before adding the water, bring to a boil, add a pinch of salt. Reduce the heat to a simmer and cook for 15 mins, or until the liquid is just absorbed. Turn off the heat and set aside.
To cook the lentils, place lentils in a sauce pan and cover with 1-2 inches of water. Add bay leaves and salt and bring to a boil, reduce heat to simmer and cook for 20-25 minutes, or until just tender (be careful not to over cook them as they will turn to mush.) As soon as the lentils are cooked, place the lentils in a colander and rinse with cool water (or shock in an ice water bath) until the lentils are just cooled (this will stop the cooking) allow to drain completely.
To serve the salad combine the sweet potatoes with the lentils, quinoa, and kale in a large bowl. Toss gently to combine. Add the dressing, a bit at a time, until just dressed (the kale will wilt slightly reducing the body of the salad, so err on the side of under-dressing as more can be added later.) Allow to sit for 15-20 minutes for the flavors to meld. Taste and add additional dressing, salt, and pepper as needed. Serve and Enjoy!
For the last month or so Dustin and I have sought solace from the cold winter weather in hearty meaty sauces, stews, and chilis. This past weekend, with warm weather on the horizon, we looked to change tempo with a meat free weekend of cooking. Thinking of ways to make protein packed vegetarian mains my mind drifted straight to lentils. Lentils are by far my favorite vegetarian protein. I love that they are so amazingly versatile, the many different varieties make them well suited for a variety of different types of dishes. Firmer lentils such as puy and beluga add a nice toothsome bite to salads and can withstand longer cooking times without turning to mush. Yellow and red lentils, on the other hand, are easily transformed into smooth soups and make an excellent base for silky purees and dips.
There are few cooks famous for vegetarian cooking, and even fewer who approach meatless cuisine with the same innovative zeal as Yatam Ottolenghi. I love looking through Ottolenghi’s archived recipes on the BBC’s website. The hundreds of vegetarian recipes provide a breath of fresh air when my usual fail safe flavors prove boring and stale. This can be especially useful during the winter months when the variety of produce is limited and inspiration is hard to come by.
As if that wasn’t enough reason to scour the web for Yatam’s delicious dishes, many of his dishes offer creative ways to take advantage of dried legumes and whole grains, all of which are relatively inexpensive and incredible healthy. We typically have a wealth of stored legumes in the pantry but if you don’t have these on hand it is fun to peruse the dried goods section of Whole Foods (or other health foods markets that offer bulk grain bins) looking for new whole grains to try. I have been reading lately about many of the bargain options available at Whole Foods, it appears that many of their stores offer tours to show shoppers thrifty and healthy options.
This dish certainly packs a healthy punch. The lentils themselves are rich in protein. While they are members of the legume family, unlike beans they are free of sulfur an, therefore don’t cause the same “wind” issues as their beany brethren. Lentils have been a dietary mainstay since biblical times. They are, in fact, featured in the book of Genesis, where Esau sells his birthright to Jacob for a bowl of lentils. The coconut milk in this dish provides a nice substitute for heavy cream – which is more often used to create a creamy flavor in pureed soups. It also keeps this dish vegan friendly. I recommend using Chaokoh brand coconut milk, which is typically available at Asian markets – it is amazingly rich and smooth. While you can use lite coconut milk, I recommend using the full fat variety as it adds needed body and richness and helps the spices shine. The tofu and chickpeas are both “optional” – if you don’t have the time or don’t want to fry up the tofu it can easily be omitted. Both of these add a nice textural contrast to the smooth creamy soup.
Red Lentil Soup with Fried Tofu and Spicy Chickpeas Adapted from a Recipe from Yatam Ottolenghi
2 TBSP Sunflower Oil
1 Large Onion, Chopped
4 Cloves Garlic, Minced
One 3 Inch Piece of Ginger, Chopped
¾ TSP Each Ground Cumin, Turmeric, and Coriander
One Pinch Each Ground Cardamom and Ground Cinnamon
400ml Good Quality Coconut Milk
250g Red Lentils
Thickly Peeled Skin of ½ Lemon, Plus Juice of 1 Lemon
For Chili Oil
1 TSP Cumin Seeds
¾ TSP Aleppo Pepper Flakes
For Fried Tofu
50g Corn Flour
220 Firm Tofu, Cut into 1 Inch Cubes
1 Can Cooked Chickpeas, Drained
1/2 TSP Ground Cumin
1/2 TSP Smoked Paprika
1/4 TSP Salt
3 TBSP Chopped Cilantro
Heat two tablespoons of sunflower oil in a medium saucepan. Add the onion and on medium-low heat sweat for eight minutes until soft. Add the garlic, ginger and ground spices, and cook, stirring, for eight minutes. Add 900ml water, the coconut milk, lentils and lemon skin (not the juice). Bring to a boil, then simmer until the lentils are soft, about 20 minutes. Remove the lemon skin, add one and a quarter teaspoons of salt and some pepper. Allow to cool slightly and then blend until smooth. Taste and add more salt to taste.
Pour another two tablespoons of oil into a small saucepan and heat. Add the cumin seeds and chilli flakes, and cook on low heat for a minute. Tip out into a heatproof bowl.
Wipe clean the saucepan and pour in enough oil to come 2cm up the sides. While the oil is heating up, mix the corn flour with a quarter-teaspoon of salt and some white pepper. Toss the tofu in the corn flour, shake off any excess and fry in batches until golden, about five minutes (the oil must be just hot enough gently to fry the tofu). Drain on kitchen towel and set aside somewhere warm.
For the chickpeas – preheat the oven to 400 degrees. Toss the chickpeas with 1 TBSP sunflower or olive oil and the spices. Spread in a single layer on a sheet pan and roast in the oven until browned and crunchy and 25 minutes.
To serve, heat up the soup, stir in the lemon juice and divide between four bowls. Top each with some fried tofu, crunchy chickpeas, and a drizzle of the cumin and chilli oil, and finish with a sprinkling of cilantro.
Those who know me know I love carrots. Carrots of all shapes, varieties, colors – I love them all equally. I love that they are so savory and yet when cooked, release an amazing amount of sugar. I love how they impart an essential and irreplaceable earthy sweetness on broths and stews. I love the sound, the snap, they make when you crunch them between your teeth. I love them so much that I once ate enough carrots to tint my skin (mainly my face and hands but especially the webbing between each finger) orange. I was ushered to the doctor by my mother who was highly concerned at my fake-tan-ish glow, and told I would need to go cold turkey on my favorite vice for a while.
Perhaps it is the season, there aren’t a lot of enticing veggies around at this time of year, but I have been back on my “drug” of choice lately, it makes part of my (almost) nightly post-gym snack of carrots, raisins, and a bit of yogurt or turkey. I have, luckily, learned some restraint over the years, while the carrot habit has returned, the hue has not. And my favorite snack has found its way into other dishes as well. This last weekend Dustin and I took on the rather spicy carrot salad featured in my one of my favorite cookbooks, “Plenty” by Yatam Ottolenghi. The salad reminds me of one we frequently ordered at the middle eastern restaurant on the University of Delaware campus where Dustin and I had our first date. The al dente carrots mix with the herbs and spices to form a zesty salad that makes a nice side for grilled meats, a zingy addition to salads, and a great stand alone snack.
Carrots are, unsurprisingly, quite good for you. Carrots are notoriously high in beta carotene, and powerful anti-oxidants. Carrots are also quite rich in Vitamin A, Vitamin K, and serve as a much needed source of fiber. Carrots can be grown nearly year round and are one of the most predominantly consumed vegetables in the US. China is the world’s leading grower of carrots but they have been widely cultivated in Europe since the 15th century. The original varieties grow in Europe were primarily red, purple, and yellow heirloom varieties. Carrots provide the most nutrients when eaten shortly after harvesting. Look for carrots that are firm and free of splits, preferable with the greens still in tact as the greens are an excellent indicator of freshness. The greens are indeed edible and can be cooked along side other dark leaf greens in traditional “greens” dishes. The greens should be detached from the roots before storing in the refrigerator as the tops will wick away moisture from the carrots themselves.
Spicy Carrot Salad, Adapted From”Plenty”by Yatam Ottolenghi
2 LB Carrots
1/3 Cup Olive Oil, Plus Extra for Serving
1 Medium Onion, Finely Chopped
3 Garlic Cloves, Crushed and Chopped
2-3 Medium Green Chilies, Finely Chopped (Seeds Removed for Less Heat)
2 Green Onions, Finely Chopped
1/8 TSP Ground Cloves
1/4 TSP Ground Ginger
1/2 TSP Ground Coriander
3/4 TSP Ground Cinnamon
1 TSP Hot Smoked Paprika
1 TSP Ground Cumin
1 TBSP White Wine Vinegar or Sherry Vinegar
1 Chopped Preserved (or Pickled) Lemon
1 1/4 Cups Cilantro, Rinsed and Chopped
Ground Sumac for Garnish
1/2 Cup Greek Yogurt
Peel the carrots and cut them into fun shapes of equivalent size, approximately 1/2 inch thick. Place in a large saucepan of salted water and bring to a boil. When the water is boiling, reduce to a simmer and cook for about 10 minutes until just tender. Drain and leave out.
Heat the olive oil in a large pan and saute the onion for 12-15 minutes until soft and lightly caramelized. Add the carrots to the pan, followed by the remaining ingredients except cilantro and yogurt. Remove the pan from heat, season with a hefty dose of salt, stir everything together well and allow to cool.
Before serving, stir in the cilantro, adjusting the seasoning to taste in necessary. Serve as a delicious side dish or fresh crunchy snack, along with a spoonful of yogurt, shake or two of ground sumac, a drizzle of olive oil, and extra cilantro.