Roasted and Toasted

I was strolling through the produce section and spied big, gorgeous heads of cauliflower.  According to the World’s Healthiest Food website, cauliflower and the other veggies in the Brassica family (cabbage, broccoli, collards, kale, rutabagas, turnips, arugula, radishes, and more) should be eaten 4-5 times a week due to their fabulous cancer fighting, anti-oxidant, anti-inflammatory, cardiac health, and detox abilities (not to mention that one cup of cauliflower also has almost a day’s worth of Vitamin C).

Yes, roasted cauliflower soup would be perfect for dinner as a side for my delicious cheese bread.  (I know the bread is supposed to be the side, but my family is so enamored with this new style of bread I’ve been making, they more often than not put it in the center of the table and the main course over at the edge).

Below is a recipe for the rich and thick, nutritious and delicious soup I made…and a few pictures! (I’ve been hearing my blog needs more pictures…so here they are.  While you are cooking, please excuse me while I go clean the flour off my camera…)

Roasted Cauliflower Soup

Roast Cauliflower Ingredients:

1 head cauliflower, cut into small florets

2T extra virgin olive oil

6 whole cloves garlic

1t salt

1t fresh ground black pepper

1/4t fresh grated nutmeg (love my Microplane grater!) 

Instructions:

-Combine all ingredients in a large bowl and toss to coat cauliflower.

 

-Roast in single layer on parchment-lined cookie sheet in 450 degree oven for 20-25 minutes until cauliflower is soft and browned.

Soup Ingredients:

1 medium onion, finely diced

1T olive oil

1T butter

3T flour

2c chicken stock (homemade!)

1c milk (or half-n-half for a richer soup - I used milk)

3T sherry

Instructions:

-Add olive oil and butter to large sauce pan over med heat until bubbly.
-Reduce heat to med-low and saute onion until soft and golden (about 10 minutes). 

-Sprinkle flour over onions and stir for 1-2 minutes until completely combined and bubbly. 

-Add stock and milk all at once and whisk constantly over medium heat just until thickened. 

-Remove from heat. 

-Add cauliflower and puree with hand mixer until smooth (taking care not to splash hot soup on your neck like I did last night).

-Adjust salt and pepper as necessary.

-Stir in sherry (more or less to taste).

-Eat and enjoy! (Makes four servings)

 

I served our soup with homemade Artisan Bread in Five Minutes cheese bread (made with Tillamook cheddar) topped with grated Tillamook Garlic White Cheddar and toasted under the broiler until bubbly and golden!

A 'choke by any other name

I went to our local farmer’s market on Saturday determined to find something new.  The first thing that caught my eye was a bin of Jerusalem artichokes (also known as sunchokes or earth apples).  Not only had I never eaten them or cooked with them, I'd never even seen one in person.  I picked out a pound of the ginger looking vegetables and brought them home. (They do look like ginger, don't they?)

 Photo by Susan Wenzel

I sent out an APB for recipes on twitter and found a real winner on Saffron & Honey’s blog.  She suggested I try her Jerusalem artichokes with garlic, rosemary, and chives.  I just happened to have a ton of beautiful rosemary and decided to cook up a batch.

Photo by Susan Wenzel

I followed her recipe but used regular garlic (instead of Elephant garlic because that’s what I had) and completely forgot about the bay leaves she suggests.  Nonetheless, they were delicious – crispy and flavorful and a texture akin to nothing I’ve ever had before (ok, maybe they were a little bit like fresh water chestnuts).  Everyone loved them – even the picky eaters – and asked when we can have them again.  I insist you check out the recipe if you have a pile of ‘chokes and no idea what to do with them.  Or, even better, make a point of buying some and trying them.  

   

But, now that I knew how to cook them (further perusal indicates they play like any other root veggie - stewed, mashed, pureed), I had to find out WHAT they were.  

Ok, first thing…they are not the same thing as the regular pine cone looking artichokes (Cynara cardunculus).  Second…they have nothing to do with Jerusalem.  Jerusalem artichokes (Helianthus tuberosus) are actually the tuber of a type of sunflower.  The aforementioned green, spiky artichokes are closely related to thistles (which explains their prickly appearance).  However…both artichokes and Jerusalem artichokes are in the daisy family (Asteraceae) along with dahlias, Echinacea, chrysanthemums, zinnias, and iceberg lettuce.  But, I digress…

The name still stumps me.  Some say the second half of the name is because these taste like the thistle-related artichoke, but I don’t buy it.  I also read that the Jerusalem part is, in theory, based on an age-old mispronunciation.  Girasole is the Italian word for sunflower and sounds like “Jerusalem” – sorta.  But, I don’t necessarily believe that either.  The name "sunchoke" makes more sense...because of the whole sunflower thing...but still...

Never mind why they are called what they are…I’ll just call them delicious!

PS - I've always vowed to be 100% honest about everything I write, so be forewarned...sunchokes are rich in vitamin C, phosphorus, potassium, and inulin.  Inulin is an...ahem...potent source of dietary fiber.  Which means these are healthy for your intestines...if you catch wind of what I am trying to say.  

Favorite Food Website

I want to introduce you to one of my Favorite Food Websites.  I diligently listed it on my Pinterest page even though I really haven’t been back there since I put it all together.  (But, that’s beside the point)

I found this page by accident - or not – maybe while researching one of the many food items I’ve featured throughout the blog – however, unlike my Pinterest page, I return to it faithfully when I need a dinner idea or am in search of a tidbit of trivia.

 

The World’s Healthiest Food page lists 129 of what they consider to be the best of the best.  The foods were picked based on the following six points: nutrient density, largely unprocessed and void of unnatural ingredients (Where’s the Spam? Oh…), familiar to the general populace (no chayote squash or ginkgo nuts on this list), readily available country-wide, affordable, and – of course – tasty.

The WHF list is packed with common sense items - the same foods seen on many similar ingredient inventories - colorful fruits and veggies, nuts and grains, lean meats, sustainable seafood choices, and low-fat dairy items.  But, what makes WHF stand apart from the others is how they present the information.  Each of the 129 flavorful fodders has a dedicated page containing nutrition information (calories, vitamins, fiber, fats, etc.), specific health benefits, physical description of variations, tips on how to select the best items, recipes for each and even history facts (Did you know, even though some parts of the world have been enjoying bananas for some 4,000 years, they were not available in the United States until the end of the 19^th century?).

 

The Food of the Week (there’s a new one every…well…week) is Garlic.  I learned eating it might help with iron metabolism, it contains vitamin C (who knew one ounce has 14.7% of your RDA), and was considered sacred by the Egyptians and placed in the tombs of Pharaohs.

 

The oodles of recipes containes on WHF are listed on one page and are all simple, quick (they boast each takes less than 30 minutes) and delicious and include ideas for meatless and meaty main meal options as well as side dishes, desserts, soups and salads.  I especially love that I can sort them by ingredients to use (I picked salmon, as I have a freezer full) or omit (say…onions) as well as nutrients required (I selected omega-3 fatty acids).  I clicked my choices, hit "submit," and was immediately presented with two salad recipes and seven fish main dishes.

 

Mmmmm…the Salmon, Cucumber, Dill salad recipe sounds divine…and I have a glut of fresh dill growing, so I might actually have to check it out! 

While I’m at it, why don’t you check out the website:  http://www.whfoods.com/  I’m sure you’ll find it worth adding to your Favorite Food Websites too! 

A Good Cooker’s Food Review

Dr. Praeger’s All Natural California Veggie Burgers

Photo from drpraegers.com

I may be a Good Cooker, but I’m bad about eating breakfast and lunch during the week.  I guess I hate to cook for one.  If I’m feeling particularly rushed, breakfast in a pinch is a high protein Boost shake (chocolate is good, vanilla is “meh,” and strawberry is yucky).  If there is time, I love a bowl of hot cereal.  Steel cut oats with a little brown sugar and milk is my current favorite, but Bob’s Red Mill 10 Grain is also delicious especially topped with a spoon of sweetened, condensed milk and a handful of local raspberries I picked and froze this summer.  Bob’s Corn Grits are great too topped with an over-easy farm fresh egg and a sprinkle of cheddar cheese. 

Lunch, on the other hand, is torture.  Sometimes I have leftovers but, most times, nothing.  I know this is an unhealthy practice, so I started keeping my eye out for easy alternatives. 

I happened across Dr.Praeger’s All Natural California Veggie Burgers at Costco and decided they were worth a try.  They were moderately priced, individually wrapped for convenience, and seemingly nutritious (1 four-ounce patty has 170 calories, 6g fat, 0mg cholesterol, 310g sodium, 5g fiber, and 7g protein).    

As an added bonus, I could read all of the ingredients – Carrots, Onions, String Beans, Oat Bran, Soybeans, Zucchini, Peas, Broccoli, Corn, Soy Flakes, Spinach, Expeller Pressed Canola Oil, Red Peppers, Arrowroot, Corn Starch, Garlic, Corn Meal, Salt, Parsley, Black Pepper – a fact very important to me. 

The taste is green as they come and reminiscent of an eggroll but, in my opinion, isn’t suitable for solo supping.  However, they make an excellent sandwich topped simply with romaine and a smear of hummus (roasted garlic works exceptionally well) or dragged all the way through the garden, as some would say.

Broiling or grilling are the recommended cooking methods, but I’ve found plopping the unopened, frozen patty in the microwave for a minute and a quick 2-3 minute sear per side in a non-stick skillet spritzed with olive oil works just as well.  Regardless of cooking style, they maintain an ever so slightly mushy center.     

What they aren’t: Veggies masquerading as a meat patty.  One really has to dig on the rabbit food to appreciate these – which I do, but all might not.

What they are: A quick meal in a pinch – not so good plain but amazingly delicious as a wrap! 

How they rate: 8 out of 10 (points deducted for flavor and texture) 

All About Avocados

About a week ago, I decided to dig in to MIT’s free, online Kitchen Chemistry class. The first lesson involves preparing salsa and guacamole – two tasty and nutritious treats I love to make. I, however, decided to focus on the guacamole portion of the lesson right now because I rarely make salsa when tomatoes are not in season – I’ll save that one for the summer. (Call me a tomato snob, but I don’t like them if they are not locally grown and vine-ripened. They just don’t have that deep, rich tomato taste to me.)  Without any further ado, here is what I learned about avocados:

Avocados (Persea americana) - sometimes called alligator pears (so says my research, quite exotic sounding, huh?) – are fruits and, oddly enough, are in the same family as cinnamon. More specifically, they are drupes (new term for me) which are fruits that have pits or stones (meaning the seed is protected by a hard outer shell – think peach, plum, cherry).

Avocados are full of folate (good for heart health), vitamin K, dietary fiber, vitamin B6, vitamin C, and copper and have more potassium than a medium banana.  They also contain nutritious monounsaturated fat (oleic acid) which is thought to increase good cholesterol (HDL) and decrease the bad (LDL).   

Ripe avocados are firm with a little give but not squishy and have darkened, unblemished skin.  Notably, avocados do not ripen on the tree - it is not until after they are picked that they begin the ripening process.  This makes them very shippable and durable but a pain to get just right.  Everyone who has cooked with avocados knows they are usually rock hard when found in the store and using avocados in a recipe takes some pre-planning.  Everyone also probably knows that stashing them in a brown bag at room temperature will ripen them...but why?  Gas is the answer - ethylene gas to be more specific.  Fruits and other parts of plants naturally produce this during key stages of growth.  Some fruits, such as bananas, produce copious amounts of ethylene.  In fact, placing an overripe banana in the brown bag with an unripe avocado will supercharge the process.  (This works to ripen tomatoes too.)  To cease, or at least slow, ripening, place the avocados in the fridge.  The coolness will put them in a sort of suspended animation - for a few days. 

Once the avocado is cut open, it will begin to rapidly brown.  Some fruits turn brown when exposed to the air due to a process called oxidation which is, in essence, a reaction by fruit enzymes (found in bananas, apples, potatoes, avocados and more) to the oxygen molecules in the air. This chemical reaction (akin to rust in metal) can be slowed or stopped by destroying the enzyme (through cooking), lowering the pH of the fruit (with ascorbic acid like orange juice or lemon juice) or physically blocking oxygen exposure (covering with water or plastic wrap). In guacamole, the addition of lemon or lime juice to the recipe accomplishes this as does pressing plastic wrap against the surface of the final product. I also found some recipes that suggest adding mayonnaise to the guacamole - which makes sense - as mayo is a stable emulsion of oil, egg yolk and either vinegar with a pH of 2.4 or lemon juice with a pH of 2.2. (<7 is acidic, >7 is base, 7 is neutral) (I’ve heard mashing the interior of the pit and adding it to the dip will do the same, but I’ve never tried it.)

Well, all this fancy science talk has made me hungry.  I think I'll go mash some avocados!  Here is my favorite Cook's Illustrated Chunky Guacamole recipe:

3 medium avocados, ripe (preferably Hass - the kind most commonly seen in the store)
2 tablespoons minced onion
1 medium clove garlic, minced
1 small jalapeño chile, minced (1 to 1 1/2 teaspoons)
1/4 cup minced fresh cilantro leaves
1/4 teaspoon table salt
1/2 teaspoon ground cumin (optional)
2 tablespoons lime juice

1. Halve one avocado, remove pit, and scoop flesh into medium bowl. Mash flesh lightly with onion, garlic, jalapeño, cilantro, salt, and cumin (if using) with tines of a fork until just combined.
2. Halve and pit remaining two avocados, and prepare. Gently scoop out avocado into bowl with mashed avocado mixture.
3. Sprinkle lime juice over diced avocado and mix entire contents of bowl lightly with fork until combined but still chunky. Adjust seasoning with salt, if necessary, and serve.  

Po-tay-to, po-ta-to

I had a question regarding my Black Truffle Scalloped Potatoes recipe – specifically what kind of potato I used. The answer is…whatever was in my pantry at the time. I know there are big differences in the world of taters – one stop by the bins in the grocery is enough to confuse even me. I know some potatoes make great home fries while others make perfect, creamy mashed potatoes.  Some types hold their shape better in potato salad and some disappear when put in chowders and stews. (As a matter of fact, I made some delicious ham and potato soup the other day that ended up completely smooth with no chunks which probably means I used the wrong potato for the job and is why I typically put potatoes in my clam or chicken/corn chowder in two stages – one in the beginning to thicken the soup and a second, diced small, added toward the end for texture.) 

Why so many differences? Which is which? And for that matter, what is a baking potato? Is a “red russet” really a russet? Is a sweet potato even a potato and what about yams? Such a simple food, yet such a complex list of questions. I decided to do a little research.

I went straight to http://www.potatoes.com/, the home of the Washington State Potato Commission, to dig into the facts (ha ha, dig…potatoes…get it?)  By the way, everyone thinks of Idaho when they think potato, but according to the WSPC, “Washington State potato growers rank first in per-acre yield of potatoes, far above other potato-producing states and countries, and 57 percent more potatoes per acre than that other potato-producing state.” Sorry Idaho…

On the potato page, I found a handy chart (see below) dividing potatoes into six main groups: russets, whites, yellows, reds, blue/purples and fingerlings (different from “new” potatoes which are actually immature regular potatoes). I likewise learned that potatoes are either “floury” or “waxy” based on the ratio of their starch components (there are two types). Floury potatoes (like russets, yellows and blue/purple varieties) are more starchy and work better in roasting, baking and mashing. Waxy potatoes (reds and fingerlings) have less starch allowing them to hold their shape better during boiling. (Whites seem to fall in the middle of the spectrum and are recommended for a wider range of uses.)

But, back to answer the questions that sent me on this tuber tour…

-According to the potato commission, whites or reds are the preferred potato for soups, potato salad, scalloped and au gratin potatoes. (I probably used russets which are the most commonly seen in the 10lb bags I usually buy.)
-Baking potatoes are plain old russet potatoes of a large and consistent size
-Reds and russets are two different varieties of potato.  ("Russet" is defined as a shade of dark brown with a red-orange tint.)   
-Although sweet potatoes (Ipomoea batatas) come in orange, yellow, purple and white varieties, they are not a potato.  Potatoes (Solanum tuberosum) are in the same genus as tomatoes (Solanum lycopersicum) and egg plants (Solanum melongena). 
-Sweet potatoes - even though the names are often interchanged - are not even remotely related to any of a wide variety of yams (genus Dioscorea).

However one slices, dices, shreads, chops, or mashes them, potatoes (peeled or not) are packed with nutrition including loads of potassium, thiamin, riboflavin, folate, magnesium, phosphorous, iron, zinc and more - along with a surprising amount of vitamin C - all for only 100 calories and zero fat.

Delicious, and nutritious…and diverse!  I've got to get more potatoes into my daily diet.  Hey, vodka is made from potatoes, isn’t it? 

For more information, see the following links:

Recipes: http://www.potatoes.com/RecipesAndNutrition.cfm?Section=H 

Sources for teachers: http://www.potatoes.com/Educational-Pubs.cfm

For chefs: http://www.potatoes.com/Chef_Education_PPT_12_07.pdf

Beige is Bad

We interrupt the regularly scheduled post for today (What’s Phở Dinner - Part II) for a small venting. This morning as I was sipping a perfect cup of fair trade, organic Five Country Espresso Blend coffee from Trader Joes, I saw a commercial for Popeye’s Fried Chicken that stated everyone should be able to “eat something delicious no matter what your budget is.” Just as I got the words, “how about nutritious,” out of my mouth, the screen filled with beige – beige chicken and beige biscuits. While I am not arguing whether or not this $2.99 special is delicious, I protest the notion that this is the best bang for your (three) bucks.  (By the way, the thigh, leg and biscuit meal shown, according to the Popeye's website has 630 calories, 40 grams of fat, and 1480mg of sodium)

When I was in the Navy, it was bad news if the only food left onboard was beige. (Yes, yes, there are plenty of nutritious beige foods, but generally speaking, more color = more nutrition)  I remember distinctly sitting down to some pretty plain, carb loaded off-white meals and yearning, craving, hungering, and even aching for a little green accompaniment. And, it wasn’t just me – indeed, when ship’s stores came on board, people hoarded the oranges, apples, mangos, grapes and any other portable produce available. So, my question is, why do something like this on purpose – fill one's gullet with fried, fattening fare disguised as food?

I don’t presume to preach perfect nutrition. As a matter of fact, I made Spam, eggs and rice – a perennial Hawaiian favorite – for breakfast. (Albeit, it was low fat/low sodium Spam and organic, free-range eggs and four people shared one can of the pink pork product) I simply argue that our society often strives for cheap as the sole deciding factor when looking for a meal deal without even considering the alternatives OR the ramifications.

Some time ago, I wrote about making a huge pot of Navy bean soup for only a few bucks. I offer that there are plenty of other decent and delicious alternatives akin to this. Indeed, almost any dinner leftover or even a simple sandwich would make a far better lunch than greasy, salty, fatty - yet arguably delicious - fried chicken and biscuits.

http://www.popeyes.com/nutrition.pdf

Steak Surprise

I recently picked up a family pack of steaks on sale. As a rule, I shop sales – steaks were on sale – a really good sale (4lbs for $11), so I bought a big box of individually packaged, flash frozen strip steaks. However, I forgot another of my crucial food shopping rules, Read the ingredients!

It was meat, so why should I have to read the ingredients? Meat should contain MEAT and nothing else. Alas, when I thawed four beautiful slabs of beef for dinner tonight, my nose detected a smell that should not have been there. I grabbed the box and spotted the ingredient list. Sure enough. I saw the following:

"Containing up to 10% of a solution of water, less than 2% salt, sodium phosphate, dextrose, hydrolyzed corn and yeast protein (with hydrolyzed wheat gluten), sugar, garlic and onion, maltodextrin, natural and artificial flavors, natural grill flavor (from vegetable oil)"

What the heck?! Not only does my 8oz steak have 40 grams of protein, it also has 24% of my RDA of sodium! 580 milligrams of salt have already been injected into my steak. Good thing I noticed that before I seasoned it.

Now, I know many chickens and “self-basting” turkeys are packed with salt (which is why I bought the free range, organic variety this year that contained nothing but turkey) as are many “seasoned” pork loins. Many places are increasingly adding salt solutions to their meat through marinating, needle injecting, and soaking. In fact, I never buy meat from the Super Wal-Mart by my house for several reasons, one of which is because I noticed they also “enhance” most of their beef and pork with a 12% (or more) salt solution. They claim it is to create a “preferred eating experience” by making the meat more tender and flavorful. (Another reason I don’t is because somewhere in the recesses of my mind, I find something fundamentally wrong with buying raw meat in the same store where one can buy a plastic Christmas tree, fishing lures, and underwear. Oh, and I don’t buy jewelry or “intimate apparel” from Wal-Mart either – it’s wrong, just wrong). Speaking of preferred eating experiences, I actually PREFER to add my own salt to my meat or not, and I PREFER to add plain old sodium chloride – not sodium phosphate.

In my humble yet cynical opinion, the manufacturers could care less about our dining experience. Adding salt solution makes the meat heavier, thus we are actually paying more for it, and I see it as a subversive way of preserving the meat to give it a longer shelf life.

So, fellow consumers, there’s yet another reason to read your ingredient lists, know what you are buying, and buy fresh and local whenever possible.

Oh, and if someone wants to explain, “natural grill flavor,” I’m all ears.

Substitution Sidetrack

I planned to write about substitutions for a few more posts and will probably get back to it eventually, but my Butter's Better post prompted one of my readers to send me this fabulous video. It is a hysterical MUST WATCH!

Jim Gaffigan - Hot Pockets http://video.yahoo.com/watch/4653268/12437422

The above clip (albeit crudely) supports my point of view that many convenience foods are ultimately, well, inconvenient (for health, grocery bills and the environment).  Along with filling our bodies with excess additives (and over-inflating our grocery bills), these items likewise fill trashcans with excess garbage. I do believe the nutrition to packaging ratio in the following landfill fillers (and countless others) to be massive:

~Lunchables
~Single serving snacks including Pringles, Mount Olive Pickles, 100 calorie snack packs (buy the big one and divy up into smaller portions using reusable plastic containers)
~Bisquick Shake and Pour (one of the worst - this one-time use plastic bottle comes less than half-filled with powdered mix to which water is added to make batter for fifteen pancakes).   

I also heard from a butter basher and thus must state this key point - Everything in moderation.  This goes for all foods and beverages - including butter and my previously mentioned penchant for Spam.  (I eat it only occasionally).  So, have your Hot Pocket, your Doritos and your Oscar Meyer B-O-L-O-G-N-A, but just don't eat them every day!  

Yellow Flag!

I cry foul! Taco Bell gets penalty flag from me! Today I saw a commercial for the Taco Bell Drive-Through Diet ®. Initially I thought it was a Saturday Night Live skit; sadly, it is real. Fast food has its place, and an occasional taco isn’t going to kill anyone…I’m no Taco Bell hater…but a whole DIET based on eating crap?! Come on.

If one wants to lose weight, eating Taco Bell is certainly not the best way to go. They suggest this is a valid diet because the items on the “diet” menu have “less than 9 grams of fat.” Go ahead. Check out the rest of the “nutrition” information for the “taco diet”: http://www.tacobell.com/fresco/nutritionGuide.html   

Let’s examine the “Fresco Crunchy Taco.” It only has 7 grams of fat (the selling point) and 150 calories! Wait – let’s do the math. 9 calories per gram of fat x 7 grams of fat = 63 calories from fat (Taco Bell’s information states 70 calories from fat). According to this, 47% of the calories from this “diet” food is from fat. (Oh, and did I mention 13 grams of carbs, 20mg of cholesterol and 350mg of sodium?)

Stop the presses!!  I just read the disclaimer on the bottom of the page. And, I quote:

“DRIVE-THRU-DIET® IS NOT A WEIGHT-LOSS PROGRAM. FOR A HEALTHIER LIFESTYLE, PAY ATTENTION TO TOTAL CALORIE AND FAT INTAKE AND REGULAR EXERCISE. TACO BELL'S FRESCO MENU CAN HELP WITH CALORIE REDUCTIONS OF 20 TO 100 PER ITEM COMPARED TO CORRESPONDING PRODUCTS ON OUR REGULAR MENU. NOT A LOW CALORIE FOOD.”

Those sly dogs! They did say “diet” and not “weight loss program” in their ad, didn’t they? Diet, by definition, can mean the following: food or feed habitually eaten or provided.

Well, bust my britches! (pun intended) I guess I have to take it all back. Technically speaking, eating primarily Taco Bell can be called a diet! Hells Bells - I’m going to market the Twinkie ® diet! They also have 150 calories and only 4.5 grams of fat!!