South of the Border Bean Salad

I love bean salads. All kinds of beans actually, from fresh green beans to dry ones like pinto, black and canellini beans. And I especially like them in cold salads, which are perfect to eat during the summer.

I had given up all dry beans since developing stomach problems last fall. As most of us know, beans have a rather gassy reputation. Since I've been feeling better this last month and starting to experiment with adding foods back in, I decided to try beans and am glad that I seem to be doing okay with them.

You can use beans either from a can or cook them from dry yourself,  but either way, beans need to be soaked in order to make them easier to digest. Beans, as well as grains, contain phytic acid, an organic acid that blocks mineral absorption in the intestinal tract. This might not be a major problem for those of you with excellent digestion (provided you don't eat beans and grains that often) but for those of us with compromised digestion, we are already having trouble absorbing nutrients as it is, so we don't need any more problems. 

Phytic acid is neutralized in as little as 7 hours of soaking in water with small amounts of an acidic medium  such as lemon juice or apple cider vinegar. Soaking neutralizes enzyme inhibitors and increases the amount of nutrients present, especially the B vitamins.

Soaking your beans overnight will do the trick. Just make sure to rinse them well and toss the water they were soaking in.

Even if you use canned beans, who knows if they were properly prepared before they were cooked. I would soak them for a few additonal hours just to be on the safe side.

If you think beans are boring, they don't have to be. The secret is incorporating ingredients that add flavor. Think of pungent, spicy or really bold flavors. I made a salad and tossed in all kinds of stuff from my fridge and pantry and came up with this:

Mexican Bean Salad

1 can pinto beans
1 can black beans
Frozen roasted corn
Red onion, sliced
Jalapeño
Red bell pepper

Zucchini, chopped

Tomatoes

For garnish:

Avocado
Cilantro

Dressing:
Tomatillo salsa
Avocado oil
Red wine vinegar
Oregano
Salt and pepper

Soak beans for a few hours. Drain.
Add to a large bowl.  Slice onions and saute in a little coconut oil until slightly carmelized. Add jalapeño, bell pepper and zucchini and cook until tender.  Add corn till just warmed up and thawed out.  Add to the bowl along with the chopped tomatoes.

Mix all the dressing ingredients in quantities to your liking. Add to the beans and vegetables. Stir. Add sliced avocado and chopped cilantro for on top.

Along side it I made a cheese-stuffed chili relleno without all that batter you usually get at a restaurant. Simply take an Anaheim chili, cut off the top and scrape out all the seeds with a spoon. Stuff it with Monterey Jack and a little tomatillo salsa, or just simply some Pepper Jack cheese. Bake 30-40 minutes at 350 or until your level of preferred doneness of the chili is achieved.  Soft with just the slightest bit of crunch is best.

Enjoy!

Adobe Stew

My friend, Imelda, and I used to meet at a quirky little restaurant called The Gypsy Den in Costa Mesa. Located in a far-out kinda strip mall called "The Lab", it was the half-way point between our two jobs, and a great place for lunch.

The decor is definitely eclectic. Zagat's calls it "early attic". The staff is heavily pierced and tattooed, and the menu mostly vegetarian. Offerings include salads, wraps and sandwiches, chilis and stews, even breakfast and desserts.

The Gypsy Den

Since we liked sitting on the patio, sometimes it was a little cooler there, so I would find myself ordering something called Adobe Stew. Simple, straight-forward, vegetarian, warm and filling.

Over time, I tried to identify just exactly what was in it. It was easy to spot the vegetables - they were listed on the menu and floating around in the broth. But what about the spices? They don't usually list those. You have to figure those out for yourself. 

So I did. At least, I think I did. Tastes pretty darn close to me.

I've been making this soup for years and I hardly ever change it much. Except last weekend I added 1/2 chopped jalapeno, because, as you know, I've been liking things a little hotter than usual lately.

So, here it is. 

Adobe Stew

1 Tbsp olive oil
1 onion, chopped
2-3 garlic cloves, minced
1 Tbsp each coriander and chili powder
1 tsp cayenne pepper
1-2 handfuls of frozen green beans
2 medium fresh zucchini (1 green, 1 yellow would be nice)
1 can (28 oz) stewed tomatoes, with juice
1/2 bag frozen roasted corn
1/2 chopped jalapeno (optional)
vegetable broth, enough to cover your vegetables
1 can pinto beans
salt and pepper
grated jack cheese 

Makes: a lot. You might want to cut the ingredient quantities in 1/2 to start.

Directions:
Begin by heating the oil in a wide soup pot. When warm, add the onion and cook until transluscent (5-8 minutes). Add garlic and spices, stirring constantly to avoid them burning. But get the spices good and fragrant.

Next add the vegetables, and saute until everything comes back up to temperature (the frozen veggies are going to cool everything down). Once it's back to a boil, turn down heat and cover. Simmer 25-30 minutes. Add pinto beans, salt and pepper and give it a good stir.

Ladle stew into a bowl and top with grated cheese.

If you're ever in Orange County and need a place to eat, try out one of the 3 Gypsy Den's: Santa Ana, Costa Mesa, and Anaheim.

Black Bean and Sweet Potato Stew

I was recently looking for some inspiration for some black beans I bought and was scanning one of my favorite recipe websites when I found it. As I looked down the list of ingredients, I got a good feeling about it. There were components of it that I found intriguing because I wouldn’t normally have combined them in the same dish, and so for that reason alone I had to try it.

Beans are good for several reasons: they have a bunch of fiber (and we know most of us don’t get enough of that), they are a great source of non-meat protein, and they are inexpensive, especially if you buy them dry and cook them yourself.  While a can of beans is inexpensive on its own, dry beans are usually half the cost, especially if you get them from the bulk bins at your grocery store (try Sprouts, Henry's or Whole Foods for those).

Black beans are especially great because they are really high in fiber and are visually interesting. Eating a variety of beans can also be fun - they come in all sorts of colors: red, pink, white, black, green – and when combined with other ingredients, make for a colorful assortment of things on the plate. But unfortunately, beans can be boring. Which is why I am always looking for interesting ways to flavor them. Thank goodness I came across this.

Here’s the recipe. It's packed with flavor.

Black Bean and Sweet Potato Stew with Chilies and Grilled Polenta

·         2 tablespoons olive oil

     2 cups finely chopped onions

·         2 tablespoons minced fresh ginger

·         2 teaspoons chili powder

·         1 1/2 teaspoons ground cumin

·         1 1/2 pounds red-skinned sweet potatoes (yams; about 2 medium), peeled, cut into 1/2-inch pieces

·         2 cups orange juice

·         2 tablespoons minced garlic

·         (2) 15- to 16-ounce cans black beans, rinsed, drained (or soak dry beans overnight, then cook 1 hour)

·         2 poblano chilies, seeded, chopped*

·         1 red bell pepper, chopped

Grilled Polenta Triangles

·         Sour cream (optional)

·         Avocado slices (optional)

·         Orange wedges (optional)

Heat oil in heavy large pot over medium heat. Add onions and saute until tender, about 10 minutes. Add ginger, chili powder and cumin and stir 2 minutes. Add sweet potatoes, orange juice and garlic and bring to boil. Reduce heat, cover and simmer until sweet potatoes are almost tender, about 10 minutes.

 

Stir beans, poblano chilies and bell pepper into sweet potato mixture. Cover and simmer until chilies are tender, about 15 minutes longer. Season to taste with salt and pepper. (Can be made 6 hours ahead. Cover and refrigerate. Rewarm over low heat before continuing, stirring occasionally.)

 

Top with sour cream, avocado and orange, if desired. Serve with Polenta Triangles that have been grilled until browned. They are best when they have a little crust on the outside.

*If you can't find poblano peppers, you can do what I did. I used the following instead: ½ pasilla pepper, 2 medium sized jalapeno peppers, and 1 Anaheim chili.

Healthy Snacking

It's a new year, and since most of us have new year's resolutions that involve eating healthier, our snacking could use some improvement, too.

I have found that both veggies and beans make great bases for all kinds of "dippables" like multi-grain crackers and chips, but more importantly vegetables like baby carrots, celery and cukes, that long for something to be dipped into.

Here are a couple of dips I really like. The first is a vegetable dip made with butternut squash. Since it's still "wintry" out (well, everywhere but So.Cal.) this one's ideal for this time of year. I am also always interested in using beans in tasty ways and the second recipe is really delish. Both are good ways to get more veggies and beans into your diet.

Butternut Squash Dip with Creme Fraiche

1 butternut squash (1.5-2 lbs), cut in half lengthwise and seeded
1 very small yellow onion, cut in half lengthwise, stem and root ends trimmed
2 large cloves garlic, skins left on
2 Tbsp. pure olive oil
2 Tbsp. creme fraiche
1 1/4 tsp. kosher salt
1/2 tsp. freshly grated nutmeg
1/8 tsp. cayenne pepper
freshly ground white pepper

Preheat oven to 350F. Brush flesh of squash, the onion, and the garlic generously with the olive oil and arrange the squash and onion cut side down on a rimmed baking sheet. Tuck a garlic clove in each cavity of the squash. Roast until very tender when pierced with a fork, about 50 minutes. Set aside until cool enough to handle, about 20 minutes.

Use a spoon to scrape out the flesh of the squash and put it in the workbowl of a food processor fitted with the metal blade. Discard the skins. Squeeze the garlic pulp from the cloves and add to the workbowl along with the onion. Puree until smooth. Add the creme fraiche, salt, nutmeg, cayenne, and a few grinds of the pepper. Process to combine and then taste and adjust the seasonings. Transfer to a serving bowl and serve immediately.

Great with parmesan breadsticks, crostini, pita chips and baby carrots.

Warm Bean Dip

4 large cloves garlic, minced
2 cans (15 oz. each) white beans, such as navy, cannellini, drained and rinsed, warmed in a saucepan
5 Tbsp. extra-virgin olive oil
2-3 Tbsp. fresh lemon juice
3/4 tsp. kosher salt
freshly ground black pepper
chopped fresh thyme or basil leaves

Saute the garlic briefly in a little olive oil. Add the beans to the sauteed garlic to warm them up. Put the olive oil and beans in the workbowl of a food processor fitted with the metal blade, then add the remaining olive oil, 2 Tbsp. of the lemon juice, the salt, and a few grinds of pepper and herbs. Process until pureed and smooth, tasting and adding more lemon juice, salt and pepper if desired. Transfer to a serving bowl and serve immediately. Best warm. Garnish with an herb sprig.

Great with anything, especially grilled or raw veggies, pita chips, and bagel chips.

Soaking and sprouting for better health

I’ve been very interested in recent months in evolutionary diets: what people ate before industrialized food production. It seems early man was healthier than he is now, despite technological advances in the fields of medicine and health. I was curious to find out why.

According to a website I recently discovered, “We know that modern diseases like diabetes, obesity, cancer, autoimmunity and heart disease were rare or even nonexistent in hunter-gatherer societies and are still rare in the few groups around the world that have been lucky enough to preserve their traditional diet and lifestyle. We know what when modern foods like wheat flour, industrial seed oils and sugar are introduced in these populations, the incidence of modern diseases goes up commensurately. And even more telling, when these groups return to their traditional ways, the modern diseases disappear again. This suggests that it wasn’t some genetic vulnerability that caused them to develop modern diseases with the introduction of modern foods. I find this correlation immensely interesting and I would think that anyone else who is interested in health would do so as well.”

I am also very interested in optimal digestion, and read a lot to glean what I can about how to better mine (you’ll find these sources at the end of this post). Many nutritionists and food scientists believe that good health stems from our digestive system, and that any problems we end up with can be directly linked to poor digestion.

Conventional wisdom today tells us we should minimize our meat consumption, and instead we’re told to eat more whole grains, nuts, seeds and legumes for fiber and protein. While I think that’s a good idea, especially if you’re not buying organic poultry, grass-fed beef, or wild seafood on a regular basis, apparently it’s not entirely good advice.

It seems there is this thing called phytic acid.

Apparently, phytic acid in grains, nuts, seeds and beans represents a serious problem in our diets. According to the Weston A. Price Foundation this problem exists “because we have lost touch with our ancestral heritage of food preparation. Instead we listen to food gurus and so-called experts who promote the consumption of raw and unprocessed “whole foods” or we eat a lot of high-phytate foods like commercial whole wheat breads and all-bran breakfast cereals.” While raw may be great when it comes to fruits and vegetables, “raw is definitely not Nature’s way for grains, nuts, seeds and beans.”

Their website says it best. “Phytic acid is the principal storage form of phosphorus in many plant tissues, especially the bran portion of grains and other seeds. It contains the mineral phosphorus tightly bound in a snowflake-like molecule. In humans and animals with one stomach, the phosphorus is not readily bioavailable. In addition to blocking phosphorus availability, the “arms” of the phytic acid molecule readily bind with other minerals, such as calcium, magnesium, iron and zinc, making them unavailable as well. In this form, the compound is referred to as phytate.

Phytic acid not only grabs on to or chelates important minerals, but also inhibits enzymes that we need to digest our food, including pepsin, needed for the breakdown of proteins in the stomach, and amylase,needed for the breakdown of starch into sugar. Trypsin, needed for protein digestion in the small intestine, is also inhibited by phytates.

Over the long term, when the diet lacks minerals or contains high levels of phytates or both, the metabolism goes down, and the body goes into mineral-starvation mode. The body then sets itself up to use as little of these minerals as possible.

Cooking is not enough to reduce phytic acid*—acid soaking before cooking is needed to activate phytase and let it do its work. For example, the elimination of phytic acid in quinoa requires fermenting or germinating plus cooking. In general, a combination of acidic soaking for considerable time and then cooking will reduce a significant portion of phytate in grains and legumes."

*By acid, what’s usually recommended is whey, which, if dairy is tolerated, is ideal. For those who are milk intolerant, vinegar or lemon juice evidently works.

Germination increases the enzyme activity of the food by as much as 6 times. This is due to the proteolytic release of the enzymes by inactivation of the enzyme inhibitors found in all seeds. Soaking the seeds allows proteases within to neutralize the inhibitor and release the enzyme from bondage, making it better for our digestion and health. We are simply absorbing more of its nutrients.

What’s interesting is that we’ve gone completely away from all this soaking, fermenting and germinating. Who does this anymore? From a historical perspective, what’s really interesting is that ancient people all around the world knew that grains, nuts and seeds required additional handling to be better digested, despite living in “primitive” times. For example, the Indians of California consumed acorn meal after a long period of soaking and rinsing, then pounding and cooking. Nuts and seeds in Central America were prepared by salt water soaking and dehydration in the sun, after which they were ground and cooked.

An interesting book to read is “Nourishing Traditions” by Sally Fallon. The beginning is chock full of information on the benefits of eating more like our forefathers with a breakdown on each of the micronutrients (proteins, fats and carbs) and how these fit or don’t fit into a healthy diet. The rest is a cookbook of recipes from around the world that support her beliefs.

I’ve got a batch of sunflower seeds soaking right now. You can get instant gratification from sunflower seeds - they take the least amount of soaking of all the seeds and nuts.

What you’ll need: a tall mason jar covered with a piece of cheesecloth and a rubber band to keep seeds in but allow air to circulate. Or you can buy a sprouting jar from the health food store that has a mesh screen inside a screw top lid that fits on a mason jar. Soak the seeds in filtered water overnight. In the morning, tip jar on a 45 degree angle for a few minutes to drain, rinse as directed below.

Directions for sprouting:

Beans (e.g. kidney, lima, black) – Rinse beans 3-4 times per day. Sprouts are ready in about 3 days when sprout is ¼” long. Beans should then be cooked but will cook in much less time than beans that have been merely soaked.

Lentils – Rinse 3 times/day. Takes 2-3 days to sprout. Steam or cook lightly.

Almonds – Rinse 3 times/day. Sprouts are ready in 3 days. Sprout is just a little white appendage, 1/8” long.

Sunflower Seeds – Rinse twice a day. Ready in 12-18 hours when sprout is just barely showing. Eat right away or they turn black. Great in salads.

Chia, onion, cress or radish seeds – Rinse several times a day. Takes 3-4 days. Sprouts will be about 1-2” long.

Not recommended – alfalfa sprouts. Why? Read the book.

The book also explains how to prepare grains. Nuts like walnuts and pecans that have been removed from their shells can’t be sprouted, with the exception of almonds, but an overnight soak in warm, salted filtered water will neutralize sprout inhibitors.

For an in-depth look at what the Weston A. Price Foundation says about phytic acid, you can read the entire article here as well as find more information on phytic acid at these sites I visit regularly:

Dr. Joseph Mercola

Mark's Daily Apple

Chris Kresser

Wheat flour alternatives

Several weeks ago, I posted about gluten-free diets. I thought I’d add more information about some of the wheat “alternatives” that are available today for us to explore. When baking and cooking, consider incorporating some of these instead of the typical wheat flour that is so prevalent everywhere. Most of these alternatives are low in sodium, cholesterol and saturated fat, and are good sources of dietary fiber.

Buckwheat Flour

Buckwheat is not in the wheat family at all. Its flour has a distinctive flavor, and is used in an array of international dishes such as soba noodles, crepes and pancakes. Wheat-free and gluten-free (provided it has not been “cut” with regular wheat flour, as some manufacturers will do), it is a good source of magnesium and manganese.

Corn Flour

A finely-ground version of corn meal, corn flour can be added to bread, biscuit or pancake recipes. Cornbreads are richer and less crumbly when corn flour is substituted for corn meal.

Corn Meal

Originated in ancient Mesoamerican civilizations, corn is derived from gigantic domesticated grass. It is considered man’s first “genetically engineered” food. Cornmeal makes a flavorful and versatile ingredient in tortillas, breads and muffins. Gluten-free.

Garbanzo Flour

Used in Mediterranean, Indian and Middle Eastern dishes, garbanzo flour is made from finely ground garbanzo beans (chick peas). Good source of protein and copper, folate and manganese.

Oat Flour

Oats are a natural source of heart-healthy soluble fiber and oat flour can be mixed with other flours such as corn, rice, or buckwheat to create breads with interesting flavors and textures. Good source of thiamin, phosphorous, selenium and manganese.  Not always considered gluten free unless the package specifically says so (like Bob's Red Mill products).

Rice Flour (brown or white)

Nutty tasting brown rice flour is ground from whole-grain brown rice. It is a good choice for sauces, shortbreads, and for coating foods. Removing the bran from ground brown rice produces white rice flour and like brown rice flour, it has a grainy texture but a milder flavor. Both are gluten-free and often appear in gluten-free baking mixes.

Others

Amaranth, legume flours, millet, quinoa, and sago are other grains that can often be found in flour form and are worth a try.

I really believe that eating a wider variety of foods provides greater health and well-being because we are taking in different nutrients from everything we eat.  I am going to experiment with more of these myself. If you have any recipes to share that highlight any of these ingredients, I sure would love to hear from you.

Reader Entry: Dahl

The next Reader Entry is from my sister, who offered a tasty vegetarian recipe called dahl, an Indian red lentil stew traditionally served over basmati rice, loaded with great flavors and super healthy.

Lentils are so good for you. They are an inexpensive source of protein and fiber. We often ate them in the European style as kids, which included sausages or sliced hot dogs and a little vinegar to bring out their flavor. For the longest time I didn't make them much because I simply didn't know what to do with them. But over the years, as I've come to expand my cooking, I have found them to be so delicious in a variety of different cuisines, especially Indian and North African. And they can be eaten cold as a salad, or warm as in soups and stews.

I have made my sister's Dahl recipe several times, each time slightly differently, experimenting with the level of spices and coconut milk that her recipe calls for. You can reduce the amount of coconut milk if you care for it less rich (something both she and I do), or reducing the amount of broth if you want it more stew-like. I like the cilantro on top. It's also really fast and easy to make so it's great for weeknight cooking. While the lentils cook I make the rest of my dinner, like the rice and perhaps some curried chicken or vegetables.

Dahl

2 Tbsp. butter or Indian ghee (clarified butter)
2 cloves of garlic, pressed
1 chopped onion
1/2 tsp. turmeric
1 tsp. garam masala
1/4 tsp. chili powder
1 tsp. cumin
1 can diced tomatoes
6 oz. red lentils
2 tsp. lemon juice
2 cups vegetable broth
1 cup coconut milk
salt and pepper to taste
chopped cilantro and lemon wedges or slices for garnish

Melt butter in a large pot. Add garlic and onion and cook 2-3 minutes. Add the spices and saute for 30 seconds. Add tomatoes, lentils, lemon juice, broth, and coconut milk and bring to a boil.

Reduce heat and simmer 25-30 minutes until the lentils are cooked. Add salt and pepper to taste, garnish with the chopped cilantro and lemon wedges or slices.

Getting ready for Game Day

Well, I'm no sports fan (of football, at least) so this weekend's Super Bowl will go more or less unrecognized at my house. However, all this talk everywhere of Super Bowl menus and making vats of chili and cornbread put me in the mood for making them - a week early. So regardless of the impending game, last Sunday's rainy weather was perfect for a warming bowl of hearty chili and cornbread to go alongside of it, paired with a nice cool beer.

The chili recipe I used as a basis from which to start is from my Silver Palate cookbook but there were 2 problems right off the bat. One is that the recipe is called "Chili for a Crowd" and that's no joke: the serving suggestion says: 35-40 servings! Since I didn't need that much chili, I improvised with the quantities to bring it to 4 servings. The second issue is that the recipe calls for beef, which I don't eat, so I substituted ground turkey. Despite my finagling with the recipe I was pleasantly surprised with the results. It was damn good chili!

The cornbread was also delish. Thanks Ina ("Barefoot Contessa"), for the recipe.

Turkey Chili

2 Tbsp. good quality olive oil
1 yellow onion, coarsely chopped
2 sweet Italian sausages, casings removed
1 - 1 1/2 pounds of ground turkey (or the original ground beef chuck)
1 tsp. ground black pepper
1 Tbsp. tomato paste
3 cloves fresh garlic, minced
1 tsp. ground cumin

2 tsp. good quality chili powder
1 Tbsp. Dijon-style mustard
2 tsp. salt
2 tsp. dried basil
2 tsp. dried oregano
1 tsp. dried dill
1 can (14 oz.) Italian plum tomatoes, crushed
1/8 cup red wine
1 Tbsp. fresh lemon juice
1 Tbsp. fresh chopped parsley
1 can kidney beans, drained
1 can pitted black small or medium California olives, drained

For garnishing chili:
sour cream
finely chopped onions or scallions
grated cheddar cheese

Heat oil in a large pot. Add onions and cook over low heat, covered, until tender and translucent, about 10 minutes.Crumble sausage meat and ground turkey into the pot and cook over medium-high heat, stirring often, until meats are well browned. If using beef, spoon out as much excess fat as possible.
Over low heat stir in black pepper, tomato paste, garlic, cumin, chili powder, mustard, salt, basil, oregano and dill. Add tomatoes (add the liquid if you wish. Recipe says to drain it but I wanted it in), wine, lemon juice, parsley and kidney beans. Stir well and simmer, uncovered for another 15 minutes.
Taste and correct seasoning. Add olives, simmer another 5 minutes to heat through. Top with extra goodies. Serve immediately.

Jalapeno Cheddar Cornbread

Preheat oven to 350F.

Dry ingredients:
3 cups flour
1 cup medium coarse corn meal
1/4 cup sugar
2 Tbsp. baking powder
2 1/2 tsp. salt

Wet ingredients:
2 sticks butter (1/2 lb.), melted in a saucepan. While that's melting, whisk together:
3 eggs
2 cups milk
Add the butter.
Incorporate the wet ingredients into the dry. Stir. Let batter sit for 15 minutes to absorb the liquid.

Meanwhile, prep the remaining ingredients:
8 oz. grated white Cheddar (sharp or extra sharp are best)*
1/2 cup chopped scallions*
1-1 1/2 large jalapeno peppers, finely chopped, all seeds and white membrane removed

* leave a little behind to add to the top before baking.
Stir these in to the batter. Grease a 9"x13" pan, spread the batter in. Sprinkle on the remaining cheese and scallions. Bake for 30-35 minutes. Allow to cool slightly before cutting.

For an 8x8" pan, I reduced the quantities in 1/2.

So, weather you watch the game on Sunday or not, make this chili sometime. I realize everyone has a favorite they've tasted somewhere or made themselves, but if you're open to trying something different, I think you'll love it as much as we did.

Tools of the Trade: the Slow Cooker sees a revival

What is it about the slow cooker lately? Clearly, its convenience and ability to produce easy one-pot meals makes it a great, inexpensive item for every kitchen. I must admit that for the longest time, I thought of the slow cooker as a sort of relic - a throwback to a time when American cuisine was unadventurous and unexciting - and mine sat in the far reaches of a kitchen shelf for the longest time. But these days I am seeing every cooking website and magazine imaginable boasting their favorite slow cooker recipes! What's going on? It seems the slow cooker has come back.

And you know what, that's fine by me, because last year I actually got mine out again and started using it. There is a trick though, to ensuring that these one-pot meals turn out with a maximum of flavor.

Be forewarned. Though you may think slow cooking is as easy as piling everything into the cooker and turning it on, that's not the best way to achieve the most flavor out of the foods that go into it. To do that, go one step further by browning the meat and vegetables in a saute pan before putting them in. The carmelization that comes from browning on the stovetop cannot be achieved in the slow cooker, and that is what adds so much flavor to the dish.

If you have a slow cooker and you are only cooking out of the recipe guide that came with it, you are missing out. I have yet to find a recipe in there that really stands out (although you usually can't go wrong with your basic chili). I found a lovely cookbook called "The Gourmet Slow Cooker" by Lynn Alley, from which I have many numerous recipes, and I've enjoyed nearly every one I've tried. If you need some inspiration for your slow cooker, I highly recommend it.

I have 3 favorites from the book that I wanted to share with you: Baked Eggplant, Greek Bean Soup, and Provencal Chicken Stew. It's the Baked Eggplant that I plan to make again this week that prompted this post. I serve it along with numerous "mezze" (Middle Eastern appetizers or nibbles). I will scoop up the eggplant with warm pita bread, and have feta cheese, kalamata olives, roasted peppers and other cut up veggies, and falafel. It's all vegetarian, fantastically flavored, and makes for a light supper.

Baked Eggplant

1/2 cup olive oil
2 large or 3 medium eggplants, peeled and cut into cubes
3 cloves garlic, pressed
juice of 1 lemon
salt
extra virgin olive oil for drizzling
1/4 cup chopped fresh parsley for garnish
1/4 cup coarsely chopped fresh mint leaves for garnish (optional)
4 oz. feta cheese, crumbled, for garnish (1 scant cup)

Pour 1/4 cup of the olive oil into the slow cooker and rotate to coat the bottom. Add the eggplant and the remaining oil and toss lightly. Cover and cook on high for about 2 hours or on low for about 5 hours, until the eggplant is quite mushy. Stir 2-3 times during cooking.

Add the garlic, lemon juice, and salt to taste, and stir well to break up any large chunks of eggplant (sometimes I puree it if I want a smoother texture, especially if I'm going to be using it as a dip). Transfer to a bowl, drizzle with olive oil and garnish with the herbs and feta. Serve warm or at room temperature. Scoop up with pita bread or pita chips.


Greek Bean Soup

2 cups dried white beans
6-8 cups water or chicken stock
2 Tbsp. olive oil
1 yellow onion, finely chopped
3 carrots, peeled and finely chopped
3 celery stalks, finely chopped
2 large cloves garlic, minced
1 ham bone (optional)
3 large ripe tomatoes, peeled and diced, or 1 (14.5 oz.) can crushed tomatoes
Leaves from 2 sprigs oregano, coarsely chopped
1 cup packed spinach leaves, young dandelion greens, or arugula
1 Tbsp. salt
1/4 cup chopped fresh parsley, for garnish

Rinse and sort the beans. Place them in the slow cooker and add enough of the water/stock to cover. Cover and cook on high for about 2 hours, until the beans begin to soften. Or, better yet, soak the beans with water to cover overnight, the drain, rinse, and transfer to the slow cooker. Add the water/stock to cover.

Heat a large saute pan over medium-high heat and add the oil. Add the onion, carrots, celery, and garlic and saute, stirring frequently, for 10 min. or until lightly browned. Add the vegetables and ham bone to the beans in the slow cooker. Cover and cook on low for 6-8 hours, until the beans are tender. (At this point, you can puree some of the beans for a thicker consistency if you like).

A few minutes before serving, stir in the tomatoes, oregano, spinach, and salt. Ladle the soup into bowls and garnish with the parsley. Serve immediately.

Provencal Chicken Stew

3/4 cup plus 2 Tbsp. all-purpose flour
1 tsp. salt

1 chicken, cut into serving pieces and skinned

1/4 olive oil

1 yellow onion, finely chopped
1 clove garlic, minced
1/2 cup dry white wine (sometimes I use red, if I already have that open)
1 (14.5 oz.) can crushed tomatoes
freshly ground black pepper

For garnish:
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil leaves, cut into a chiffonade
1 cup kalamata olives

Combine the 3/4 cup flour and salt in a resealable bag. Add chicken to the bag, several pieces at a time, and shake to coat completely.

Heat a large saute pan over medium-high heat and add oil. Add chicken and cook, turning once, for 8-10 min. until browned on all sides. Using tongs, transfer to paper towels to drain, then arrange in the slow cooker.

Set the saute pan over the heat again and add the onions and 2 Tbsp flour. Saute, stirring frequently, for 10 minutes or until lightly browned. Add garlic and stir 2-3 min. Add the wine and stir to scrape up the browned bits from the bottom of the pan. Increase to high heat and add the tomatoes and pepper to taste. Cook, stirring frequently, for 10-15 minutes until some of the tomato liquid has evaporated.

Pour the onion mixture over the chicken in the slow cooker. Cover and cook on low for 3-8 hours, until chicken is tender. At 3-4 hours, the chicken will still be firm and hold its shape. At 6-8 hours, the meat will be falling off the bone.

Divide the chicken among dinner plates and garnish with the parsley, basil and olives.

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A word about slow cooking safety.

"When cooking large pieces of meat, remember that they will take some time to come to temperature.  Browning the meat in a saute pan before slow cooking can jump-start the heating process and kill any bacteria on the surface of the meat. Don't fill the insert of the slow cooker more than 2/3 full or the food near the top will take too long to cook. Place those ingredients that take longer to cook, such as larger pieces of meat, carrots or potatoes, near the bottom."

And these bits of information I found on wikipedia.

"Cheaper cuts of meat with connective tissue and lean muscle fibre are suitable for stewing, and tastier than stews using expensive cuts, as long slow cooking will soften the connective tissue without toughening the muscle."

"Raw kidney beans, and some other beans, contain the toxin phytohaemagglutinin, which is destroyed by boiling for at least ten minutes, but not by the lower temperatures of a slow cooker, so dry beans must be boiled prior to slow cooking to avoid poisoning. Even a few beans can be toxic, and beans can be as much as five times more toxic if cooked at 175°F (80°C) than if eaten raw, so adequate pre-boiling is vital. Cases of poisoning by slow-cooked beans have been published in the UK, poisoning has occurred in the US but has not been formally reported."

Some websites highlighting their favorite slow cooker recipes: myRecipes.com, Sunset.com, and Food Channel.com.

If you have a favorite slow cooker recipe you'd like to share, please do!

Flavor Profile: Herbs (Part Deux)

In July, I posted about my favorite summer herbs, and many of you made the potato and green bean medley that was featured. I am thrilled you liked it, too.  Thank you to everyone for your feedback!

Sage leaves

Now that it's Fall, other favorite herbs of mine appear in many of this season's dishes, such as sage and rosemary, both offering bold flavor to the dishes to which they are added.

Sage grows as a bushy plant and is evergreen in warm climates. Its strongly aromatic leaves are a soft gray-green color are are especially lovely grown in your herb garden or container. Sage is particularly good with fatty meats and cheese, fish, pasta, rice and in vinegars. Sage can be used fresh or found as a finely ground powder.

You can fry sage leaves very briefly in olive oil and add the crispy leaves as a pretty garnish on top of soups and pasta dishes such as ravioli filled with butternut squash or pumpkin, and then drizzle the flavored oil that results from the frying on top of those dishes for an excellent flavor enhancer.  You'll find this technique in the following recipe.

This is one of my favorite soups. I made it once as a first course for Thanksgiving and dinner guests that night still remember it, years later! I have made it many times since because it is simply fantastic.

Winter Squash Soup with Sage

2 Tbsp. olive oil
18 small fresh sage leaves
2.5-3 pounds winter squash (this can be anything you wish. Try a combination of Butternut, Kabocha, Red Kuri, Buttercup, or Acorn)
2 unpeeled onions, cut in half
6 cloves unpeeled garlic
1/4 cup chopped fresh parsley
1 Tbsp. chopped fresh sage leaves
3/4 tsp. fresh or 1/4 tsp. dried thyme leaves
4 cups vegetable or chicken broth
salt and pepper
3 ounces (1/2 cup) 1/2 inch cubes fontina cheese

Pour oil into a 6-8 inch frying pan and place over medium-high heat. When oil is hot, add whole sage leaves (make sure they are dry, else oil will spatter everywhere) and stir until they turn a dark green, about 45 seconds to 1 minute. With a slotted spoon, lift out leaves and drain on paper towels, set aside. Reserve the oil.
Rinse squash, slice in half and scoop out seeds. Discard seeds. Brush cut surfaces of squash and onion with reserved oil. Place squash and onions cut side down in a baking pan and slip garlic underneath the squash. Bake in a 375F oven until vegetables are soft when pressed (45-60 minutes). Reserve pan juices. Scoop flesh from squash skins and discard. Peel garlic, peel and chop onions.
In a 3-4 quart pan, combine squash, garlic, onions, parsley, chopped sage, and thyme. Mash squash mixture with a potato masher and stir in reserved pan juices and the water or stock.  Bring mixture to a boil, reduce heat to low and simmer, covered, to blend flavors, about 25 minutes. Season soup with salt and pepper to taste. Stir any remaining sage cooking oil into soup. Distribute cheese equally among 6 bowls, and ladle soup into bowls. Nice with a dollop of creme fraiche on top (but optional). Do search out Fontina cheese (Hint: Trader Joe's). It has a nutty flavor that works very nicely with the other ingredients in the soup.

Recipe courtesy of Deborah Madison, Vegetarian Cooking for Everyone.

Rosemary

Rosemary is another one of those fantastic fall herbs. Its narrow, spiky leaves perfume the air with an unmistakable piney scent. At this time of year, and occasionally in the spring, too, lovely little blue flowers nestle among the sharply pointed leaves. It's easy to grow and mine has turned into a five foot tall bush, affording me access to it all year round.

Rosemary is great with all kinds of meats and vegetables. Lamb, turkey, chicken, beef, pork all benefit from rosemary's fragrant addition. It's particularly good on the grill alongside the meats so that as it gets grilled itself, it can impart a subtle flavor to the meat. Finely chopped and added to salt and pepper, it can encrust meat before roasting. The herb is also fantastic in all sorts of soups and stews.

With such rainy weather today, it was meant to be "Soup Night" tonight, and on the menu was Italian Lentil Soup with Tomatoes.

Lentil Soup with Tomatoes

1 cup dried green or brown lentils
1-2 Tbsp. extra virgin olive oil
3 strips bacon, diced
1 onion, finely chopped
2 celery stalks, finely chopped
2 carrots, finely diced
1 sprig fresh rosemary
2 bay leaves
1 can (14 oz.) chopped plum tomatoes
8 cups vegetable stock
salt and pepper

Heat the oil in a large saucepan. Add the bacon and cook for about 3 minutes. Stir in the onion and cook for 5 minutes, until softened. Stir in the celery, carrots, rosemary, bay leaves and lentils. Toss over the heat for 1 minute until thoroughly coated in oil. Pour in the tomatoes and stock and bring to a boil. Lower the heat, half cover the pan, and simmer for about 1 hour or until the lentils are perfectly tender. Remove the bay leaves and rosemary stem (all that will remain is the stem, the leaves will have fallen off during cooking, leave those in the soup). Add salt and pepper to taste.

Serves 4.

Bean Cakes

You might be thinking, "What?" I thought so, too, as I read it in a vegetarian cookbook I recently picked up at the library. By the way, I highly recommend this book: "How to Cook Everything Vegetarian - Simple Meatless Recipes for Great Food" by Mark Bittman, a food writer for the New York Times where he writes a column called "The Minimalist". The book is enormous - almost 1,000 pages long with over 2,000 recipes and variations. I do think the book is worth a look.

So, in my quest to eat less meat and more beans, I was looking for Bittman's take on beans to see if he had any interesting ideas for how to prep them other than in my usual way: soups and salads. Beans are incredibly healthy: they are low in fat, high in fiber and when combined with rice provide a complete protein. So as I'm paging through his book I came across a recipe for "Bean Griddlecakes" and made them the other night. They were really good. Here's the basic recipe:

Bean Griddlecakes

2 cups cooked or canned beans (any type, but see my notes below), drained until as dry as possible
1/4 - 1/2 cup half and half or milk, plus more if needed (recipe called for 1 cup but I thought that too much)
1 egg, beaten
2 Tbsp. melted butter or oil of your choice, plus more for cooking the cakes
3/4 - 1 cup flour (recipe called for 1 cup but I used less because I had less liquid)
salt and freshly ground black pepper

Directions:

Mash the beans with a fork or potato masher. Add the half and half or milk, egg, and the butter or oil. Stir together until completely combined. Add the flour and salt and pepper. Stir with fork to fold in and add more half and half if necessary to reach the consistency of thick pancake batter. Heat a skillet (preferably non-stick) and add oil. When hot, spoon batter in to form 3-4" pancakes. Cook about 4 minutes per side. Keep cooked cakes in a warm oven while you cook the remaining batches.

Here's what I added, otherwise I foresaw these to be incredibly boring: I used pinto beans so I decided to go with Mexican flavors. To the batter I added 1 Tbsp. each chopped oregano and cilantro, 2 cloves minced garlic, and 1 finely chopped green onion. After the cakes were cooked on 1 side I sprinkled on some grated cheddar cheese and allowed it to melt while side 2 was cooking. I could also have added minced jalapeno, hot red pepper flakes or cayenne to the batter, or served them with salsa or pico de gallo, sour cream, or crumbled queso fresco if I'd had any of those things. I can also see these cakes being done "Italian style" using white cannellini beans, and for herbs: parsley and thyme, maybe rosemary, olive oil and topped with tomato sauce sprinkled with Parmesan cheese. Alternately I could have made them Moroccan style with chickpeas (garbanzos) and served them with grilled eggplant and harissa (a spicy red bell pepper type of chili sauce). Using Edamame and served with teriyaki sauce, they could have been done with an Asian slant.

The point is that the lowly bean can be transformed into something more interesting than what I've usually done with them by making them into griddlecakes. I'm delighted to have discovered a new way to use them.

Salads for Summer

Summer is here - and you know what that means: time to make salads! I am a salad fiend and have enjoyed eating them since I was a kidlet. Nothing is more refreshing on a hot summer day.

Here are some of the ones I make frequently. In fact I'm making the lentil salad tonight and serving it along side falafels in pita with shallot yogurt, feta, roasted peppers, eggplant dip, and dolma (stuffed grape leaves).

Egyptian Lentil Salad

2 cups green lentils
6 cups water
2 whole garlic cloves, peeled
2 bay leaves
1 cup thickly sliced green onions (incl. tops)
1 small hot green chile such as a jalapeno pepper, seeded and finely chopped
1/2 cup olive oil
2 Tbsp. red wine vinegar
1 tsp. grated lime peel
2 Tbsp lime juice
3 large cloves garlic, minced or pressed
1 tsp. ground cumin
salt
2 Tbsp. finely chopped cilantro or parlsley

Rinse lentils, sort and discard any foreign material. Drain well. In a 4 qt. sauce pan, combine lentils, water, 2 garlic cloves, and the bay leaves. Bring to a boil over high heat. Cover, reduce heat, and simmer until lentils are tender (about 25-30 min). Drain, then discard the garlic and bay leaves. Let lentils cool for 15-20 min.

Transfer to a large bowl and mix lightly with onions and chile. In a jar with a tight-fitting lid, combine oil, vinegar, lime peel and juice, minced garlic, and cumin. Cover, shake well, and pour over lentils. Stir mixture lightly. Season to taste with salt. Cover and let stand at room temperature until flavors are blended (about an hour). If made ahead, cover and refrigerate until the next day but bring to room temp. before serving. Garnish with cilantro or parsley. Makes 4 entree servings or 8 side dish servings.

Pairs well with grilled sausages and a good beer.

Green Bean and Fingerling Potato Medley

For about 4 servings
Fingerling potatoes, approximately 3-4 per person (try to get them all about the same size)
Green beans, enough for the number of people you are cooking for
1 clove garlic, minced
3 green onions, sliced thinly

For the dressing:
2 Tbsp. white wine vinegar
zest of 1 lemon, and the juice of that lemon
salt and pepper
fresh lemon thyme if you can get it, otherwise regular thyme, to taste
mix the above, then add 1/2 cup extra virgin olive oil

Fill a large pot with enough water to cover all the potatoes but do not yet add them to the water. When it comes to a boil, add salt, then the potatoes. I cooked mine for about 7-8 minutes.

While the potatoes are boiling, trim the green beans, prepare the dressing and mince the garlic and onions. Set aside.

When the potatoes are done, take them out of the water and place them into a large mixing bowl. For simplicity's sake, in the same boiling water the potatoes were in, add the green beans. Blanch for approx 5-6 minutes. Do not overcook the beans. They will lose all flavor. When done, rinse under cold water to stop the cooking process and preserve the vibrant green of the beans. The best way to do this really is to "shock" them in a bowl filled with ice water.

Add cooked green beans to the potatoes in the bowl, then the vinaigrette, garlic and green onions. Give it a stir, taste for seasoning. Enjoy either warm or at room temperature.

Pairs well with just about anything, especially roasted or BBQ'd chicken, and a glass of Pinot Grigio or other crisp white wine.