Practical Preparations

This time of year most of us with gardens have plenty of zucchini and summer squash.  Even if you don’t garden, but have friends that do, you will have plenty of squash.  Soon you run out of sneaky ideas on how to incorporate it into meals without someone noticing it is there.  Children are pretty clever and can sniff it out, but not as clever as a husband!  The old stand-by Zucchini bread usually will keep most people happy or steaming it and topping it with lots of melted cheese.  My favorite way is to make a very moist chocolate cake that is loaded with zucchini.  No one suspects it is there, the cake is so moist that you don’t need frosting, and no one complains about having to eat chocolate cake!  I also have used shredded yellow squash in both of these recipes and no one was the wiser!

CHOCOLATE ZUCCHINI CAKE

1/2 c. soft butter
1/2 c. oil
1 3/4 c. sugar
2 eggs
1 teaspoon vanilla
1/3 cup sour milk
2 1/4 cups flour
4 tablespoons cocoa
1 teaspoon soda
1/2 teaspoon cinnamon.
2-3 cups shredded zucchini.
1 cup chocolate chips
1/2 c. nuts (optional)
Mix butter, oil, and sugar.  Add  eggs, vanilla,  and sour milk. Add  flour,  cocoa, soda, cinnamon. Add  shredded zucchini, half of the chocolate chips, and nuts. Pour in 9 x 13 inch pan and sprinkle rest of chocolate chips on top.  Bake at 325 degrees for 45-55 minutes. The chocolate chips make it moist enough on top to not need frosting.

ZUCCHINI BREAD

2 cups shredded raw zucchini
3 eggs
1 3/4 cups sugar
1 cup vegetable oil
2 cups flour
1/4 teaspoon baking powder
2 teaspoons baking soda
2 teaspoons cinnamon
1 teaspoon salt
2 teaspoons vanilla
1 cup chopped walnuts
1/2 cup raisins (optional)

Beat eggs, sugar and oil together. Add flour, baking powder, baking soda, cinnamon, salt, vanilla, walnuts and raisins. Mix together. Add zucchini. Mix well. Pour into 2 greased and floured loaf pans. Bake 1 hour at 350 degrees.

Tags: squash recipes, zucchini, zucchini bread, zucchini bread recipe, zucchini chocolate cake

I’ve sold couscous, but never tried it. Just not something you have growing up on an Iowa dairy farm. I had been reading a great new cookbook and kept seeing recipes for different ways to prepare couscous. I got brave one day and tried a summer salad when it was too hot to cook. I was amazed at how fast I could have this ready and on the table. It cooked as fast as instant oatmeal, but is whole grain, so I didn’t feel guilty thinking I’m giving my family something like white rice. I just tossed in some black beans, green peas, diced sweet pepper and added some olive oil and other seasonings and just loved it. Couscous is something that can be served either hot or cold, so it’s versatile for every season, especially when you are in a hurry. I’ve found the recipes to be very forgiving when you don’t have everything listed. Just add what you have and enjoy a new taste every time.

Warm-Weather Couscous
This combination of summertime vegetables works well; substitute others in season.

Ingredients:

1 cup raw couscous, preferably whole wheat
1/4 tsp salt, plus more to taste
4 tsp extra-virgin olive oil
1-1/2 cups boiling vegetable stock or water
1/2 tsp cumin seeds
1/2 tsp ground turmeric
1/4 tsp coriander seeds
1/4 tsp fennel seeds
1/4 tsp caraway seeds
Pinch of cayenne pepper or to taste
1 medium red or yellow onion, chopped
4 cloves garlic, minced
1 cup diced peeled kohlrabi
1 large red, orange, or yellow bell pepper, sliced or diced
1-1/2 cups tender young green or yellow wax beans or a combination, trimmed
2 cups sliced green or golden zucchini or other summer squash
1 medium to large tomato, diced
2/3 cup vegetable stock
2 Tbsp minced fresh cilantro or parsley
2 Tbsp dried currants
2 Tbsp coarsely chopped pistachios

Instructions:

Toss together the couscous and 1/4 tsp salt in a bowl. Drizzle in 1 tsp of the oil, and stir until the couscous is evenly coated. Pour the boiling stock over the couscous, cover the bowl tightly, and set it aside for about 10 minutes. Grind together the cumin, turmeric, coriander, fennel, caraway, and cayenne in a spice grinder or mortar and pestle; set aside.

Set a wok over medium-high heat, pour the remaining oil around the rim, and tilt the pan to coat the sides. Add the onion and stir-fry for 2 to 3 minutes, until translucent. Stir in the garlic and kohlrabi and continue stir-frying for 2 to 3 minutes. Gradually add the bell pepper, beans, and zucchini, stirring all the while.

Add the spice mixture and cook for about 1 minute longer, stirring constantly. Stir in the tomato and stock. Bring the liquid just to a simmer, cover the wok tightly, and cook for 5 to 10 minutes, until the vegetables are just tender. Add salt to taste. Fluff the couscous and mound it on a platter or individual plates. Serve the vegetables on top, garnished with the cilantro, currants, and pistachios.
Yield: Serves 4

Nutritionally Dense Eggs

Studies on the nutritional value of eggs vary with the seasons.  One will say not to eat eggs at all, another will state that you should only eat the white of the egg, and yet another will state that the whole egg is fine.  Who do we trust?

Nutritional Differences of Free-Range Eggs
Eggs from chickens who are roaming free have been compared with USDA certified eggs from caged hens in several studies. The free-range hens’ eggs contain 1/3 less cholesterol and 1/4 less saturated fat.  Their yolks are much darker owning to the fact that there is up to 7 times more beta carotene in them.  There is also 2/3 more vitamin A and up to three times the amount of vitamin E.  One nutrient more people are become deficient in is vitamin D. Free-range eggs contain 3-6 times the amount of vitamin D than those bought in the typical supermarket.

Why Free-Range Eggs Taste Better and Are Better Nutritionally
Chickens allowed to roam freely on farms are able to get a varied diet.  Caged hens are subject to the same feed daily, of which much is genetically modified.  While free-ranging, chickens can eat bugs, grasses, and other plants which will give them a variety of nutrients.  They are often kept with a rooster, which means the eggs are fertilized.  Being in the sunshine and fresh air is a more natural environment for any animal.

Eat the Yolk or Just the White of and Egg?
While many dietitians tell you to only eat the white of the egg, they are basing their research on nutritional levels from caged hens. Most people will not be satisfied with just the white of the egg. As the Bible states in Job 6:6  Can that which is unsavoury be eaten without salt? or is there any taste in the white of an egg? It’s simply bland. The vitamins E, D, and K are found in the yolk. The yolk contains at least half of the protein in the egg and is where the omega 3’s are. There are 2 times the omega-3’s in range-fed eggs verses caged chicken eggs. The yolk also contains lecithin.  Lecithin with the omega-3’s will balance the cholesterol and saturated fat content.

Eggs Are a Great Food
There doesn’t seem to be nearly as much reason for the egg controversy when free-range eggs are consumed.  They are a great way to get protein and several nutrients that many of us are lacking in.  As with all foods, the key is in moderation, but there is certainly no reason to not enjoy this incredible food.

In my last post I told how to cook dried beans and peas.  Lets look at some different legumes and the properties of them.  Legumes are comprised of both fresh and dried beans and peas and lentils.  They are loaded with fiber, protein, and minerals.  Legumes minimize the risk of heart disease and can lower blood glucose levels.  Dried beans and peas are easy to store and keep  long-term.  If soaked overnight before eating and the water discarded, they give you a less bloated feeling and will cook up much faster.  When cooked with fennel seed, they also help keep gas production down.

Common Legumes

Adzuki Beans Common in Eastern Asian cuisine.  Eaten as a red bean paste, sprouted, or as a drink.  They are high in potassium, fiber, and thiamine.

Black Beans also called turtle beans are often eaten in their whole state.  They are high in molybdenum, folates, fiber, and tryptophan.  They also contain as many anthocyanins as some anit-oxidant super foods like grapes and cranberries.  When combined with rice, they make a great dish that is almost fat free and loaded with protein.

Blackeye-peas This is actually a bean with a pea-like flavor.  Like most beans they are high in soluble fiber. They are a good source of folate, potassium, copper, phosphorous and manganese.

Cranberry Beans have a creamy texture similar to chestnuts.  They are speckled with red spots that disappear when cooked. The True Red Cranberry Bean is a rare-heirloom and when fully ripe looks like a cranberry.  Cranberry beans are one of the oldest American varieties of beans.

Chickpeas are also known as garbanzo beans.  These peas/beans are widely used in Middle Eastern dishes and make up the main ingredient in falafel and hummus.  They are rich in copper, folates, protein, Vitamin A, and iron.

Great Northern Beans are white beans that resemble lima beans.  They have a very mild flavor so are easily seasoned.  They are high in dietary fiber, protein, folate, magnesium, phosphorus and manganese.

Kidney Beans are kidney shaped beans that are dark red in color.  They are high in molybdenum, folates, dietary fiber, tryptophan, and manganese.  They easily absorb the seasonings added to them.

Lentils are neither beans nor peas.  They have a convex lens sort of shape and can be found in many colors.  The most common is a light brown.  They cook much faster than beans.  They are high is protein, lysine, folates, and Vitamin B1.  Lentil soup is a cheap and easy meal that can fill you up and tastes great.

Lima Beans are also known as butter beans.  They can be eaten fresh when they are green or when they are dried and are white.  They beans are shaped like kidney beans but are slightly flatter.  They are high in molybdenum, tryptophan, dietary fiber, and manganese. When combined with corn, they make a traditional Native American dish known as succotash.

Mung Beans are small, oval, green beans.  They are common in Japanese cuisine and are great when sprouted.  They contain good source of Vitamins A, B, C & E, calcium, iron, magnesium, potassium, and amino acids.

Navy Beans got their name from being a staple of the navy in the early 20^th century.  Navy beans resemble great northern beans but are smaller.  They are most commonly used for making baked beans.  They are high in folates, trypophan, manganese, and dietary fiber.

Peanuts are not nuts but a pea and are also known as goober peas.  They are high in fat because of their oil content.  Most often they are eaten roasted and salted or in peanut butter.

Pinto Beans In Spanish pinto means painted. These beans have a mottled coloring when dried but are pink when cooked.  They are similar to kidney beans but with a little stronger flavor.  They are good when made into refried beans.

Red Beans These beans resemble kidney beans in color but are smaller like navy beans.  They are high in folates and calcium.  Red beans are used in chili and some Mexican dishes.

Soy Beans that are not genetically modified are hard to find today. They are known to increase hormone levels and cause children to mature years earlier than they were intended to.  For this reason our family avoids foods containing soy unless it has been fermented, such as tofu and soy sauce.  Tofu is a fermented curd made from the beans.

Split Peas These are found in both yellow and green varieties.  They cook fast and require no soaking.  They are great in soups often combined with lentils and are what inspired the Peas Porridge Hot Nursery Rhyme.  They are high in protein and fiber and low in fat.

Many folks never cook dry beans or peas because they have have no idea how to prepare them.  It is really quite simple and all varieties of both dried beans and dried peas are very versatile.

Dry Bean Preparation

Begins by sorting and rinsing the beans.  Occasionally there will be a small stone in with them.  For every  2 1/2 cups of dry beans, add about 8 cups of water in a pot large enough to allow the beans to swell.  These can either be soaked overnight or boiled for three hours then soaked for 1-4 hours.  Check occasionally to make sure there is enough water to keep the beans covered.  Drain the excess water and rinse again.  To cook, add 6 cups of water for every 2 1/1 cups of soaked beans.  Boil slowly until beans are tender.  This will usually take from 1-2 hours depending on the variety of the beans.  Season them with onion, barbecue sauce, or anything you might prefer.

Dry Pea Preparation

Dry peas such as split green or yellow peas do not require soaking.  Begin by rinsing them and draining, then place in a cooking pot.  When cooking, add one cup split peas to 2 cups of water or 1 pound of split peas to 4 2/3 cups of water.  Bring to a rapid boil then reduce heat.  Cover the pot and simmer 45- 50 minutes.  We love to add a little turkey sausage and brown rice for a super tasty meal.

Dry Lentil Preparation

Cooking lentils is a similar process to cooking split peas.  We often combine the two for a really tasty soup.  Begin by rinsing and draining the lentils.  Add to a cooking pot and add 5 cups of water for every pound of lentils.  Bring to a boil and reduce the heat to simmer.  Cook covered for about 30 min.  These are also great with some turkey sausage and carrot.

Next week I will include some of may favorite recipes including beans, split peas, and lentils.

Tags: Dry bean cooking, dry lentil cooking, dry pea cooking, preparation of dried beans

Barley is another Ancient Grain that has its origins in Southern Asia. It can be ground for flour, flaked for cereal, added to soups, or eaten alone. This grain is loaded with healthy nutrients and is gluten free.

Barley Nutritional Information

pearled barley

Barley is a good source of soluble fiber which helps reduce cholesterol. It is rich in niacin, calcium, potassium, phosphorus,and iron. It is also high in selenium, an antioxidant.

Hulled or Pearled Barley?

There are two major types of barley to choose from, hulled or pearled. The outer hull is not digestible and must be removed before eaten. This is hulled barley. It still contains the bran and germ and is a whole grain. Often the bran is removed and the grain is polished. it is then known as pearled barley. This is preferred because of the shorter cooking time and the less chewy texture. The texture of cooked hulled barley is similar to that of whole wheat pasta.

Multiple Uses for Barley

Our family enjoys adding anywhere from half a cup to one cup of barley berries to soups. It gives such a nutritional boost and adds great flavor and texture. It can be used as a rice substitute in many recipes. Fermented barley malt is used in making beer and other alcoholic beverages. Don’t miss out on all this grain has to offer. Start adding it to your diet today.

Barley Pilaf

1 C. whole barley

2 T. butter

2 onions, chopped

2 carrots, sliced

¼ t. black pepper

1 qt. chicken broth

1 C. sour cream

Place barley in a dry skillet and brown over medium heat. Place barley in a casserole. Add butter to skillet and saute onions until lightly browned. Add to barley. Add carrots and pepper to casserole and pour broth over all. Bake tightly covered, 45 min. at 350‚° or until barley is soft. It may be necessary to add more broth during cooking. Stir in sour cream when ready to serve.

Tags: barley, barley nutrition, barley recipe, hulled barley, pearled barley

Millet is often thought of as bird or animal food, but it is another nutrient-dense ancient grain that is great for human consumption. As it is a gluten-free grain and low in acid, making it easy to digest. It is vast becoming an important food on American tables.

Uses for Millet

hulled millet

Millet is often used as a cereal, or in soups. It can be used in place of rice in recipes. It can be ground for use in gluten free bread and is considered to be one of the least allergenic and most easily digestible grains available.

Millet Nutrients

Millet contains manganese, magnesium, tryptophan, niacin, thiamin, phytonutrients, and protein. It is has one of the highest levels of iron in all grains. It is nearly 15% protein and has a sweet, almost nutty taste.

Cooking Millet

When cooking millet, a general guideline is to use one part grain to 3 parts liquid. Cook similar to rice, adding the grain to boiling liquid and cooking until all of the liquid is absorbed. Fluff lightly and serve with a little butter and seasoning salt. It can easily be used in recipes calling for rice.The flavor of the grain can be enhanced by toasting it in a skillet for a few minutes before adding to the boiling water.

Storing Millet

Store millet in airtight containers in a cool, dry environment. It can be stored for up to two years if refrigerated. Once ground into flour, it goes rancid fast, so should only be ground for use as needed.

Millet Pilaf

1 C. whole millet

2 T. butter

2 onions, chopped

2 carrots, sliced

¼ t. black pepper

1 qt. chicken broth

1 C. sour cream

Place millet in a dry skillet and brown over medium heat. Place millet in a

casserole. Add butter to skillet and sauté onions until lightly browned. Add

to millet. Add carrots and pepper to casserole and pour broth over all. Bake

tightly covered, 1 ½ hours at 350° or until millet is soft. It may be necessary

to add more broth during cooking. Stir in sour cream when ready to serve.

Can substitute pearled barley for the millet and reduce cooking time to 45

min.

Tags: cooking millet, Millet, millet nutrition, millet recipes, storing millet

Another ancient grain that has gained more favor in recent years is buckwheat. However, contrary to what the name implies, it is not a wheat. Like quinoa and amaranth, it contains no gluten so is an excellent substitute for people with gluten intolerance.

Buckwheat Groats

Incredible Nutrition in Buckwheat

Buckwheat has an amino acid composition nutritionally superior to all cereals, including oats. It is high in potassium and phosphorus and has 50% more vitamin B than wheat. It is one of the best sources of biological protein in the entire plant kingdom. Its protein contains all eight essential amino acids including significant amounts of lysine, lots of fiber, and the minerals magnesium and manganese.

Proper Storage of Buckwheat

Buckwheat protein comes closer to animal protein than any other plant which makes it a good long-term storage item, for when meat is not always available. It must be properly stored with no oxygen available to it as it has a high fat content and can go rancid fast. Proper storage for every day use is in a refrigerator or freezer during warm months.

Heart Healthy Buckwheat

Having many healthy properties is another plus of buckwheat. It is high in rutin, which is an anti-oxidant. It is also high in magnesium which relaxes blood vessels and promotes a healthy cardiovascular system. Buckwheat lowers blood glucose and helps to manage diabetes.

A Versatile Grain

The whole grain contains no more calories than wheat or most other grains. The hulled groats are excellent used in casseroles like rice or boiled and eaten like a breakfast cereal. Freshly ground buckwheat flour adds great flavor to pancakes. It is also successfully used in many gluten-free recipes.

Tags: Buckwheat, buckwheat nutrition, cooking with Buckwheat, heart healthy buckwheat, storage of buckwheat

In my last post, I started a series on Ancient Grains. One grain with an old history is quinoa. Quinoa(pronounced keen-wa) was a staple food of the Incas and was first grown in the Andes Mountains. It is known in the Inca language as the “mother grain”. Quinoa has more protein than any other grain and contains all eight essential amino acids. It is great to combine with legumes to get a complete protein.

quinoa

Quinoa is used in recipes as a replacement for rice. It cooks in half the time of rice and can be enjoyed hot or cold. When cooked, Quinoa is very high in iron and is an important source of calcium, zinc, potassium, magnesium, phosphorus, and copper. It is gluten free and easy to digest.

When cooked, quinoa doesn’t become heavy or sticky like other grains. It maintains a unique texture and is light in color. The flavor is only slightly nutty to almost bland, making it ideal for use in casseroles.

Quinoa has a high oil content requiring it to be stored in the fridge or freezer to prevent racidity. It is a great grain to use at almost any meal and tastes great as a breakfast cereal, in a salad, or in a casserole. The versatility of quinoa is just one of its many incredible properties.

Basic Quinoa

• 1 cup quinoa
• 1 1/2 cups cold water
• Optional: 1/2 tsp salt

Quinoa Cooking Directions:

1. Soak the quinoa for 15 min - 1/2 hour in it’s cooking pot. Soaking helps quinoa to cook evenly, and loosens up the outer coating of saponin, which can give a bitter taste if not removed. (Most all commercially sold quinoa has already been rinsed, but this can be done as a precaution.)
2. If you don’t have time for a longer soaking, use hot water and soak for five minutes
3. To Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water, using a fine mesh strainer at the last
4. Drain quinoa well in the strainer, transfer to the cooking pot, add 1 1/2 cups water & 1/2 tsp salt if desired
5. Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer
6. Cook for 15 minutes
7. Remove quinoa from heat and allow to sit five minutes with the lid on
8. Fluff quinoa gently with a fork and serve
9. Quinoa is delicious by itself or in any recipes as a substitute for rice.

Tags: cooking with quinoa, quinoa, quinoa grains, storing quinoa

This is the first in a series on Ancient Grains. So many people live solely on wheat, rice, and oats but there are several grains that many people don’t know exist and thus never incorporate into their diets. These Ancient Grains are filled with many superb properties that give us reason to add them to our diet.

Amaranth was popular among the Aztecs and American Indians. It originated in south America and today relatives of this plant can be found growing as a weed in roadsides and gardens.

Amaranth is a gluten free-grain containing iron, protein, and calcium. It is said to have 30% more protein than other cereal grains. Its protein is especially well suited to human nutritional needs. Amaranth is also high in the amino acids lysine and methionine as well as providing a good source of dietary fiber and dietary minerals such as calcium, magnesium, phosphorus, copper, zinc, and especially manganese.

It can be cooked whole and used as a breakfast cereal or side dish at other meals, or ground into flour for gluten-free bread or to add to some wheat breads. The taste is quite mild, being slightly nutty and malty. We substitute amaranth where rice is used or cook until tender for breakfast and and some agave nectar and milk. Yummy!

Amaranth Stir-Fry

2 cups cooked amaranth

2 Tbsp oil 1 onion, chopped

1 carrot, sliced 1 celery stalk, sliced

1 cup mushrooms, sliced 3 cloves garlic, chopped fine

1/2 cup almonds, chopped

1/4 cup sunflower seeds

2 Tbsp Liquid Aminos

1 tsp seasoning Sauté veggies, garlic, almonds and seeds in the oil until vegetables are tender crisp. Add liquid aminos, seasonings and amaranth. Mix well until warmed through.

Tags: amaranth, amaranth recipes, Ancient Grains, high protein grain