Week 38--Okra

I love Southern food.  Yes I do.   It's rich and very comforting.  Two of my favorite items in Southern food are black eye peas and okra.  I had both today and my tummy feels very happy :)  I suppose if you are Mexican and are used to eating nopales, eating okra is not that strange.  It can be a bit slimy if not cooked properly, but if you can get past the texture it is quite delicious.  Okra is a good source of fiber, vitamin B6 and folic acid.  But here are other interesting facts about okra (Source:  http://www.neurophys.wisc.edu/ravi/okra/)

The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.

Okra's mucilage not only binds cholesterol but bile acid carrying toxins dumped into it by the filtering liver. But it doesn't stop there...

Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent and improve constipation. Fiber in general is helpful for this but okra is one of the best, along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra's mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic many people abhor. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids) which cause numerous health problems if not evacuated, but then assures easy passage out of the body of same. Unlike some prescription and over-the-counter drugs for this, the veggie is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most.

Further contributing to the health of the intestinal tract, okra fiber (as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics).

To retain most of okra's nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. However, if one is going to fry it (and it is undeniably delicious prepared that way when rolled in cornmeal and salt), only extra virgin olive oil, or UNREFINED coconut butter is recommended (this is NOT the unhealthy partially hydrogenated product found in processed foods.) Organic ghee used by gourmet chefs, has the oil and flavor of butter without the solids, is also excellent for frying okra (does not burn like butter), and may be obtained from the health food store.

This week I prepare a Vegetarian Gumbo with Greens inspired by this recipe:  http://vegetarian.about.com/od/maindishentreerecipes/r/greengumbo.htm with a few modifications.  Here is my version:

Ingredients (remember to use organic whenever possible)

6 to 8 cups greens (I used a mix of collard greens and kale)

1.5lbs of okra, trimmed and sliced

2 red onions chopped

1 red bell pepper chopped

1 green bell pepper chopped

1 jalapeno pepper chopped

4 stalks of celery chopped

4-6 cloves of garlic, minced

1/2 cup beer

2 pints of vegetable broth

1 jar marinara sauce

1 package of vegan sausages, sliced

2 tsp dry thyme

2 tsp dry oregano

1 tsp dry sage

1 tsp dry basil

1 tsp cayenne pepper

3TB Olive oil, divided

1TB earth balance

1/4 cup flour

file powder for topping

Directions

1. In a small pot whisk together earth balance and flour over low heat to form a roux, stirring continuously for about 10 to 15 minutes.  Once it turns a dark reddish brown add beer and whisk until smooth.  Remove from the heat and set aside.

2. In a separate skillet sautee okra in 1TB olive oil for about 10 to 15 minutes or until slightly browned (this step will prevent it from becoming slimy in the gumbo).  Set aside.

3. In a large soup or stock pot brown sausages in 1TB olive oil.  Set aside.  In the same pot saute onions, bell pepper, jalapeno and celery for a few minutes in 1 tablespoon of oil until soft.  Add greens, thyme, oregano, sage, basil and cayenne and continue to cook until greens are soft.

4. Add garlic and cook just until fragrant (~ 1 minute ).  Add marinara sauce, roux, sausage and vegetable broth.  Bring to a boil and reduce heat.  Simmer for about 20 minutes.  Adjust seasonings as needed.

5. To serve sprinkle cayenne and file powder on top of gumbo.  

6. Optional:  Serve over cooked basmati rice.

Week 37--Adzuki Beans

I am ashamed and sad to admit that I haven't made it to the farmers market in over two months.  I really miss my Saturday routine and great produce I bring home every visit.   It hasn't been intentional at all.  During the Summer months we just seemed to have lots of things going on in the weekends that took priority.  But September proves to be another very busy month.  So here I am again featuring a non-produce item but one that I know will fascinate many.  

Adzuki beans are a very recent (and awesome!) discovery for me.  You may know them as the main ingredient in the popular "red bean paste" that fills many Asian delicacies.  In fact, this little red bean has been around since the early 4000BC!  Adzuki beans are widely consumed all throughout Asia, including Japan, Korea, and India and the U.S. has recently been increasing its demand for them as well.  Not surprisingly since these beans are a good source of iron, magnesium, potassium, zinc, and folic acid. 

I cook Adzuki beans the same way I would any dry beans:  soak them overnight, boil them for about 40 minutes until tender, season with salt and then add them to my favorite recipes. But recently while browsing the Costco isles I came across a sprouted bean trio which contains a mix of sprouted adzuki beans, mung beans and lentils.  I decided to give this trio a try and I was pleasantly surprised.

This week I prepare for you Stuffed Yams with Sprouted Beans.  Here is what you will need:

Ingredients (Remember to use organic whenever possible)

4 medium to large sized yams

1 cup chopped bell pepper (I used a mix of yellow, orange, and red)

8 scallions, chopped

4 garlic cloves, minced

1/4 cup beer

1.5 cups Organic Sprouted Bean Trio

1/2 cup chopped cilantro

3 cups vegetable broth

1TB Chinese Seasoning

1TB Curry Powder

1tsp cumin 

1TB Olive Oil

salt and pepper to taste

Nutritional yeast for sprinkling (optional)

Directions

1. Preheat oven to 375 degrees.  

2. Puncture yams and bake in pre-heated oven for approximately 40 minutes or until tender

3. In a medium saucepan heat oil and saute bell peppers and scallions until tender.  

4. Add spices and stir until mixture is fragrant. Add garlic and cook an additional minute.  Add beer and cover. Cook for about 5 minutes.

5. Add vegetable broth and bring to boil.  Add bean trio, reduce heat and cover.  Cook until most of the water is absorbed.

6. Once yams are tender remove them from oven.  Allow them to cool for about 5 minutes.  Cut in half and scoop out the filling leaving about 1/8 inch border all around the skin.  Chop filling.  

7.  Add cilantro and filling to bean mixture and stir.  Cover and cook for another 5 to 10 minutes or until all liquid is absorbed.  Remove from heat.  Taste and add salt and pepper as needed.

8.  Stuff yams with bean mixture and sprinkle with nutritional yeast.  Bake uncovered for about 20 minutes.

9. Remove from oven, let cool and enjoy!

Week 36--Tomatoes

In my book there is no Summer without tomatoes.  But I'm not talking about the stuff you find at the grocery store year round.  I'm talking about the plum, sweet, and oh so delicious backyard grown tomatoes we get to enjoy from our own harvest of that of a friend or neighbor.  This week I was especially blessed to have 2 good friends hand me a batch of decadent home grown tomatoes.  All together I estimate about 12lbs of them.  Do you think I had a problem with them?  No.  They are all gone.  Unfortunately.  But I'm left with a happy tummy, spirit, and a few new tried and true recipes one of which I will share today.

In terms of nutritional value, tomatoes are best known for containing lycopene, one of the most powerful natural antioxidants.  In some studies, lycopene, especially in cooked tomatoes, has been found to help prevent prostate cancer.  In addition to its antioxidant activity, other metabolic effects of lycopene have also been demostrated.  Tomato consumption has been associated with decreased risk of breast cancer, head and neck cancers and might be strongly protective against neurodegenerative diseases. Lycopene has also been shown to improve the skin's ability to protect against harmful UV rays.  Tomatoes also contain vitamins A and C and their consumption might be beneficial for reducing cardiovascular risk associated with type 2 diabetes. (Source:  http://en.wikipedia.org/wiki/Tomato).

So now, on to the food.  This week's recipe was inspired by one found in the Mennonites cookbook "Simply in Season."  You can find it here:  http://www.worldcommunitycookbook.org/season/guide/index.html.  It is a tomato tart and I've added caramelized onions and goat cheese.  Here is what you will need:

Ingredients

1 1/4 cups organic whole wheat pastry flour (I used Arrowmill brand)

7TB butter

1/3 cup (plus more for sprinkling pie) Parmesan cheese (original recipe calls for extra sharp cheddar but this is all I had at home)

3 to 4TB water

1/2 tsp salt

1 egg yolk lightly beaten

3T bread crumbs

6oz goat cheese

3 to 4 garlic cloves minced

2lbs fresh tomatoes, sliced

2 large onions thinly sliced

2TB olive oil, divided

1/4 cup dry sherry

1/4 cup fresh basil chopped

1tsp dry thyme (fresh would be best but dry is all I had)

Directions

1. In a small saute pan heat 1TB olive oil and cook onions until tender (about 15 minutes).  Add garlic and sherry and cook an additional minute.  Turn off heat, add thyme and cover.  Set aside.

2. In a large mixing bowl cut butter into flour until mixture is crumbly.  Mix Parmesan (or cheddar) cheese, water, salt until a dough forms.  Roll into ball, wrap in plastic and refrigerate for about 30 minutes.

3. Roll dough onto lightly floured surface to make a 15 inch diameter circle.  Wrap dough onto rolling pin, lift, and place on greased baking sheet (or pie mold).

4. Brush egg yolk over dough, sprinkle bread crumbs and onion mixture on top.  Add goat cheese and arrange tomato slices overlapping in a circle.  Sprinkle a little more Parmesan cheese and 1TB olive oil on top.  

5. Bake at 350 degrees for about 40 minutes.   Remove pie from oven, sprinkle salt and pepper and scatter fresh basil leaves on top.

6. Enjoy!

Week 35--Leeks

This weekend a dear friend handed me a big bag of fresh produce from her mom's friend's garden.  In it were 4 big stalks of leek and I immediately knew what I wanted to do with them.  I first discovered leeks when I signed up for a CSA while living in Berkeley.  Not knowing what to do with them I did a bit of research and discovered that they can be eaten cooked or raw.  One of the most popular uses is for adding flavor to stock.  I think I prefer them cooked because their sweetness intensifies and they enhance any dish beautifully.  

Leeks belong to the same family as onions and garlic; it's flavor is milder than an onion.  The edible portions of the leek are the white base of the leaves (above the roots and stem base), the light green parts, and to a lesser extent the dark green parts of the leaves.  Leeks are a good source of iron, folate, vitamin A, vitamin C, vitamin B6, and an excellent source of vitamin K. (Source:  http://en.wikipedia.org/wiki/Leek)

This week I prepare a Vegan Potato Leek Soup.

Here is what you will need:

Ingredients

5 red potatoes, diced, plus water for boiling them

4 leeks, trimmed and sliced

3 cups of crimini mushrooms, sliced

1TB Earth Balance

4 cups of vegetable broth

4 cloves of garlic, minced

1TB Rosemary

1TB curry powder

salt and pepper to taste

Directions

1. Boil potatoes in water until cooked (~ 15 minutes). Drain.

2. In large stock pot saute leeks and mushrooms with earth balance until soft (~ 10 minutes).  Add rosemary, curry, garlic, salt, and pepper and cook an additional minute.

3. Add vegetable broth and potatoes and cook for a few more minutes.

4. Transfer mixture to blender or food processor and blend until smooth.

5. Return to stock pot and simmer for about 10 minutes.

6. Sprinkle with cayenne pepper and enjoy.