Readers, few and celebrated, you will be happy to note that the retreat went well. Of course, my labors were a bit exaggerated with the loving preparations extended to fifteen plates per item. That said, each meal was a triumph, and so I begin posting the recipes in the order they were requested.
Don't mind me, if the preparation suggestions reflect the meditative pace in which they recently manifested themselves.
Conscious Heart Beets Meditation: Easy Does It and Slowly
The color of beets touches a deep, emotional core for me, so I sat down and peeled them slowly, occasioning to glance out the window at the bird-filled trees and shrubs beyond the pool reflecting a perfectly blue southern California sky. Perhaps it was the water that brought a few tears so easily, sweetly. My thoughts flowed toward the significance of this silent task. Fulfilling work that is appreciated, that nourishes and sustains, I considered myself lucky. My mind wandered toward the future, will this practice bring together the many aspects of my professional and personal self? Will I make my family and build community through my natural relationship to "regionable" foods? Back to the present, I rinsed my hands and noted how pink and clean it makes the nails, like a natural manicure, a blessing in itself.
Ingredients
beets
carrots (one third the amount of beets)
turnips, sweet potatoes, potatoes (if you got 'em, cook 'em)
onions (one white or yellow, and some small onions with their greens or shallots, etc.)
olive oil (up to two tbsp below and some to drizzle on top)
your favorite spices (Herbes de Provence, I like fennel, too)
asafoetida (I add it where I might be inclined toward garlic, which not everyone likes)
Utensils
paring knife
chopping knife
pyrex/enamelware/ordinary baking dish
aluminum foil (I don't always use it, and when I do I wash and reuse, but we'll investigate how to live without it, very soon!)
Preparation
Clean and cut your veggies. Start your oven at 450. Put the onions on the bottom of a deep baking pan. Add your oil and 1/2 of your total spice mixture. Add the beets. Stir and make sure everybody is a little bit oily. Add the carrots on top, the rest of your spices, a little more oil, and stir just a little bit, so the carrots don't end up on the bottom. Sprinkle the asafoetida atop and cover with foil. Now wait.
This could take awhile, certainly at least an hour, so just check on them once in awhile and stir them occasionally (twice is good), so they don't burn, a little sticking is yummy though. (The clear pan makes the vigil easier.) When they are nearly done, tender to your fork and aromatic to your nose, take off the foil and add a little oil, if you've been terribly sensible. Now, broil them for five minutes to put a gratin-y veneer on top.
Eat with a big salad! (Or with the lentil walnut burgers coming soon!)
To Quicken this Process
You could boil the beets first, if you need to cut down the prep time or wish to decrease how long you use the oven. (Add the carrots, use baby carrots for even less prep, and any potato-like things later or they will get very soggy.) You could even sauté the onions with the spices while you're your boiling.
Or you could practice breathing or read a novel or play with the kids. (It'll be fine, just turn it down to 350, if you're going to be outside for more than 1o minutes.)
These veggies are worth the wait.
Showing posts with label recipe. Show all posts
Showing posts with label recipe. Show all posts
Thursday, September 06, 2007
Sunday, January 21, 2007
Reasons and Ways to Eat the Things We Least Prefer
Just the other day, I received an email requesting recipe-suggestions to make quinoa more palatable. This was a challenge, precisely because I LOVE QUINOA more than almost anything. One important point of awareness that this friend, who is so boldly challenging her own palate, has raised for me, is that food allergies often assail those of us who neglect to vary the foodstuffs we love. Of course, this wasn't the reason in her case, but as I reflected on my sense that I will eat anything that is vegetal and good for me, I had to admit that there are foods that I find difficult to use when I see them in my box (and so guiltily watch as they languish at the bottom of my fridge. What a missed opportunity to do as my sage friend and change things up a bit. (Hay que variar!)
The obvious squandered opportunities includes carrot tops--and here I vow to post a singular, proprietary (just kidding) recipe utilizing carrot tops, very soon--but radishes also come to mind, so I began to look and here (click) I have a found a few recipes for radishes and even radish-top soup on the web, and below are some ideas for quinoa and a link or two.
Cheers!
On Coaxing Quinoa to Express Its Tastier Virtues
1. Spice this lovely "fruit" up by cooking it in vegetable stock, or sauteing an onion/shallots to throw into the water. . .I like to add vegetables (carrot, corn, edamame are fine frozen). There are suggestions for toasting it, too. Also try using less water when cooking it, boil it fast and add more water as you go if it needs it.
2. And then there is also eating it cold. Made like tabouleh sweet or savory with vinegar/oil/lemon dressing overnight, one might add cucumbers/tomatoes/lots of parsley/avocado/pinenuts/dried cranberries.
3. Or consume it for breakfast as a hot cereal with fruit/raisins/nuts.
4. Usually I make something with flavor to go with it. My all time favorite is sauted onion/tofu/kale with bragg's on quinoa. I didn't used to like it, but somehow my taste changed--so much better than soy souce (much less salt, not fermented, full of amino acids).
5. I also like to treat it like pasta/polenta, with something saucy or curried. There's a recipe for ratatouille here on this very blog!
Commencing a Relationship with Quinoa
Useful Tips on Preparing Various Bulk Grains
The obvious squandered opportunities includes carrot tops--and here I vow to post a singular, proprietary (just kidding) recipe utilizing carrot tops, very soon--but radishes also come to mind, so I began to look and here (click) I have a found a few recipes for radishes and even radish-top soup on the web, and below are some ideas for quinoa and a link or two.
Cheers!
On Coaxing Quinoa to Express Its Tastier Virtues
1. Spice this lovely "fruit" up by cooking it in vegetable stock, or sauteing an onion/shallots to throw into the water. . .I like to add vegetables (carrot, corn, edamame are fine frozen). There are suggestions for toasting it, too. Also try using less water when cooking it, boil it fast and add more water as you go if it needs it.
2. And then there is also eating it cold. Made like tabouleh sweet or savory with vinegar/oil/lemon dressing overnight, one might add cucumbers/tomatoes/lots of parsley/avocado/pinenuts/dried cranberries.
3. Or consume it for breakfast as a hot cereal with fruit/raisins/nuts.
4. Usually I make something with flavor to go with it. My all time favorite is sauted onion/tofu/kale with bragg's on quinoa. I didn't used to like it, but somehow my taste changed--so much better than soy souce (much less salt, not fermented, full of amino acids).
5. I also like to treat it like pasta/polenta, with something saucy or curried. There's a recipe for ratatouille here on this very blog!
Commencing a Relationship with Quinoa
Useful Tips on Preparing Various Bulk Grains
Tuesday, September 19, 2006
The Periodically Popular "Lemon-Aid Cleanse"
8 oz water
2 tbsp lemon juice
2 tbsp maple syrup (Grade B is best!)
pinch of cayenne
----------------------
As we shopped this weekend for the ingredients, everyone here in San Diego ascertained what we were up to, which led to various commentaries and inquiries. I thought perhaps blogging about it, would encourage me to make a record of how it really feels.
Preparation. This week we got the box and proceeded to devour everything within it, in two days. We were very hungry and felt slightly underprepared. (Avocadoes provided the most calorific comfort!)
The worst thing about yesterday was the lack of coffee. I've drunk white tea since Sunday, and today we're on solely the mixture. We made three gallons of the stuff last night. We were up late, squeezin'. (We had our minds made up, so when we found out organic lemons were out of season, we decided to go ahead with conventional. . .bummer.)
Tastes pretty good. They say you should be full sail by the second day. (If so I'll add it to my PMS remedies, since very little seems to brighten the second day of my dark moon, which happens to coincide.)
At noon, I received a chat from my counterpart, who seemed to be pretty perky, especially when compared to me, but he mentioned being 'a little tired'. . .He reported having consumed half of the gallon in the last three and one-half hours.
Good, looks like he'll be sure to leave work on time!
2 tbsp lemon juice
2 tbsp maple syrup (Grade B is best!)
pinch of cayenne
----------------------
As we shopped this weekend for the ingredients, everyone here in San Diego ascertained what we were up to, which led to various commentaries and inquiries. I thought perhaps blogging about it, would encourage me to make a record of how it really feels.
Preparation. This week we got the box and proceeded to devour everything within it, in two days. We were very hungry and felt slightly underprepared. (Avocadoes provided the most calorific comfort!)
The worst thing about yesterday was the lack of coffee. I've drunk white tea since Sunday, and today we're on solely the mixture. We made three gallons of the stuff last night. We were up late, squeezin'. (We had our minds made up, so when we found out organic lemons were out of season, we decided to go ahead with conventional. . .bummer.)
Tastes pretty good. They say you should be full sail by the second day. (If so I'll add it to my PMS remedies, since very little seems to brighten the second day of my dark moon, which happens to coincide.)
At noon, I received a chat from my counterpart, who seemed to be pretty perky, especially when compared to me, but he mentioned being 'a little tired'. . .He reported having consumed half of the gallon in the last three and one-half hours.
Good, looks like he'll be sure to leave work on time!
Thursday, August 31, 2006
Let's All Sing "Ratatouille"!
Adding to the peace of mind one attains when subscribing to a CSA, the weekly box of local organic produce has an especial virtue: Seasonal dishes that sing the harmonies of veggies peaking simultaneously. As the summer heightens to its crescendo, the tomatoes are plentiful and di-vine; the squashes twinkle like bursting stars; and the respelendent, young eggplants (aubergine = berenjena = brinjal = garden egg = egg apple = patlican = melongene = melanzane = Guinea squash) are regal, not bitter.
What dish most vibrates life and produce at summer's denouement? Why RATATOUILLE, of course! The name draws on the French alteration of toillier (or touiller), which means to stir, or to mix. Also related to "toil," what finer way to celebrate the labor of our local farmers, who have tilled the earth for us!
The following recipe is inspired variously, dating back beyond memory, but I hope to impart a wisdom here drawn from The Voluptuous Vegan-- a cookbook so coveted that it vanished with some so-called friend of food, give it back!!! -- that is, a respect for each ingredient's singular properties, which refines the vegan palate and elevates the vegan plate.
Ingredients
As is my way, I allow you to choose your quantities. (Mine are usually dictated by what's in the box!)
Onion
Eggplant
Tomato
Squash
Fresh Basil
Olive oil
Polenta
Music and conversation
Proceedings:
I suggest music, so you remember that this process is about each loving minute you spend ratatouill-ing these beautiful veggies. Reliable helpers are always welcome to skip ahead and start cutting!
1. Boil the polenta right away, with cracked pepper and a little salt. Let it stand as you proceed with everything else.
2. Peel long stripes off your eggplant, and then cube it small-ish-ly. Salt these cubes, somewhat liberally, and put them in a colander over a bowl of water. Watch them sweat for an half-hour, while you attend to other things.
3. Put enough oil in your castiron skillet to slow cook your onion/s until they glow pellucid (translucent). Transfer the cooked onion to a side dish, and wipe out your skillet with a paper towel or its dry equivalent. (I know, paper towels are precious, but wiping removes little bits of things that create grease-fire and smoke, while allowing you to build flavor in your skillet.)
4. Cube your squash.
5. Cube your tomatoes.
6. Mince your basil. I like to wash it, pick off the leaves, stack them, roll them , and then cut them into fine long slices with scissors. (My clumsy modification of the chiffonade française.)
7. Put your skillet back on medium low heat and return the onions to the fire. (If you intend to add any spices that you might be addicted to, such as herbs provencal, go ahead, since this dish harks from that region, now is the time, if any. Wait to the end to add salt, though.) Now, add your basil.
8. Add your squash cubes. Cook, stirring gently until slightly underdone. (Retain its firmness and your mouth will be happy!) Transfer. Wipe.
9. Add your tomatoes and turn up the heat for a brief ten seconds, if your tomatoes are super juicy. Return to medium/low heat.
10. Transfer everyone to the side dish again, and prepare your skillet appropriately to receive the eggplant. Cook it until it is done, not soggy.
11. Return all ingredients to the skillet and mix everything gently. Add salt and pepper, if needed "To taste" is your operative phrase here, since the eggplant might have enought salt, and the polenta might have enough pepper.
12. On the side or on top of your polenta, your ratatouille should incite a symphony among your most critical taste buds!
Just listen, you'll hear a sweet "Bon appétit! Buen provecho! Buon Appetito!"
What dish most vibrates life and produce at summer's denouement? Why RATATOUILLE, of course! The name draws on the French alteration of toillier (or touiller), which means to stir, or to mix. Also related to "toil," what finer way to celebrate the labor of our local farmers, who have tilled the earth for us!
The following recipe is inspired variously, dating back beyond memory, but I hope to impart a wisdom here drawn from The Voluptuous Vegan-- a cookbook so coveted that it vanished with some so-called friend of food, give it back!!! -- that is, a respect for each ingredient's singular properties, which refines the vegan palate and elevates the vegan plate.
Ingredients
As is my way, I allow you to choose your quantities. (Mine are usually dictated by what's in the box!)
Onion
Eggplant
Tomato
Squash
Fresh Basil
Olive oil
Polenta
Music and conversation
Proceedings:
I suggest music, so you remember that this process is about each loving minute you spend ratatouill-ing these beautiful veggies. Reliable helpers are always welcome to skip ahead and start cutting!
1. Boil the polenta right away, with cracked pepper and a little salt. Let it stand as you proceed with everything else.
2. Peel long stripes off your eggplant, and then cube it small-ish-ly. Salt these cubes, somewhat liberally, and put them in a colander over a bowl of water. Watch them sweat for an half-hour, while you attend to other things.
3. Put enough oil in your castiron skillet to slow cook your onion/s until they glow pellucid (translucent). Transfer the cooked onion to a side dish, and wipe out your skillet with a paper towel or its dry equivalent. (I know, paper towels are precious, but wiping removes little bits of things that create grease-fire and smoke, while allowing you to build flavor in your skillet.)
4. Cube your squash.
5. Cube your tomatoes.
6. Mince your basil. I like to wash it, pick off the leaves, stack them, roll them , and then cut them into fine long slices with scissors. (My clumsy modification of the chiffonade française.)
7. Put your skillet back on medium low heat and return the onions to the fire. (If you intend to add any spices that you might be addicted to, such as herbs provencal, go ahead, since this dish harks from that region, now is the time, if any. Wait to the end to add salt, though.) Now, add your basil.
8. Add your squash cubes. Cook, stirring gently until slightly underdone. (Retain its firmness and your mouth will be happy!) Transfer. Wipe.
9. Add your tomatoes and turn up the heat for a brief ten seconds, if your tomatoes are super juicy. Return to medium/low heat.
10. Transfer everyone to the side dish again, and prepare your skillet appropriately to receive the eggplant. Cook it until it is done, not soggy.
11. Return all ingredients to the skillet and mix everything gently. Add salt and pepper, if needed "To taste" is your operative phrase here, since the eggplant might have enought salt, and the polenta might have enough pepper.
12. On the side or on top of your polenta, your ratatouille should incite a symphony among your most critical taste buds!
Just listen, you'll hear a sweet "Bon appétit! Buen provecho! Buon Appetito!"
Wednesday, June 28, 2006
Are You Pulling My Legume? Ginger Cashew Pottage
A request was made for the following "recipe" all the way from NYC, reminding me of the fun that can be had making and eating this simple, delicious, AND vegan meal. The entire process takes at least an hour and can be fun for a chattering group, and might possibly (seem) quicker if everyone gets into it.
Don't mind me if the methodology seems a pinch more colloquial than scientific!
Ginger Cashew Pottage
Equipment:
good knife, skillet, saucepan, blender (pref. with glass pitcher), steamer/large stockpot, rice cooker
Ingredients:
* a quantity (perhaps a pound) of cashews
* fresh ginger root, peeled and minced
* several jalapenos or serrano peppers, minced
* a bulb of garlic (if you like)
* 3 white onions, chopped
* salt, to taste at the end
vegetables (your favorites for steaming, err on the side of colorful diversity with three or more--such as carrots, broccoli, and purple cabbage)
grain (brown rice, quinoa are best in my experience)
1. Dry roast the cashews in a cast iron skillet, or improvise carefully with the toaster oven. Don't burn them or your sauce will take on an unwelcome bitterness. Let them cool. (Easy since the other steps take a bit.)
2. Peel and mince the ginger root. Put it in a small saucepan with a few cups of pure drinking water and set it to boiling, while you prepare the onions, peppers, and garlic.
Use your own intuition about your "family" palate to decide on quantities of the last two. The onions are crucial and add sweetness, the peppers enhance the ginger, and the garlic adds depth, but this last can be omitted for the adamantly anti-GBO (garlic-breath/body-odor) types.
Boil these together gently for a good fifteen minutes or more, but make sure the water--which is now your broth--doesn't boil down too far. (Add water if necessary to maintain at least a cup or two of liquid.)
Let stand for as long as you have. (Again: this broth is EVERYTHING, so flavor-melding lends added complexity.)
3. Begin preparing your grain. Then chop and steam your veggies lightly, if you are approaching the dining hour. (Otherwise you can make the sauce in advance.)
4. Now back to the sauce. (Know your blender/food processor's most intimate qualities: Does it need small quantities to effectively pulverize? Does it abide hot liquids? Does it leak? Leaking won't do.) Assess your pacing by placing a handful of cashews in the blender with a bit of the broth, and go at it. Continue alternating nuts, broth (including all its spicy solids).
The end result should be a creamy, total integration of all elements. Add salt and cream some more. (I often avoid salt in cooking, but not here. Use at least a half teaspoon, in pinches.)
5. Arrange plates with grain then veggies and sauce on top. Have more ready on the side, because your guests will clamour for it.
ENJOY!!
This sauce keeps incredibly well and can be slathered on toast or consumed for the entire week as a creatively employed 'left-over' with fresh, different veggies and grains.
(Remember, peanut allergies are on the rise, so consider the cashew alternative!)
Don't mind me if the methodology seems a pinch more colloquial than scientific!
Ginger Cashew Pottage
Equipment:
good knife, skillet, saucepan, blender (pref. with glass pitcher), steamer/large stockpot, rice cooker
Ingredients:
* a quantity (perhaps a pound) of cashews
* fresh ginger root, peeled and minced
* several jalapenos or serrano peppers, minced
* a bulb of garlic (if you like)
* 3 white onions, chopped
* salt, to taste at the end
vegetables (your favorites for steaming, err on the side of colorful diversity with three or more--such as carrots, broccoli, and purple cabbage)
grain (brown rice, quinoa are best in my experience)
1. Dry roast the cashews in a cast iron skillet, or improvise carefully with the toaster oven. Don't burn them or your sauce will take on an unwelcome bitterness. Let them cool. (Easy since the other steps take a bit.)
2. Peel and mince the ginger root. Put it in a small saucepan with a few cups of pure drinking water and set it to boiling, while you prepare the onions, peppers, and garlic.
Use your own intuition about your "family" palate to decide on quantities of the last two. The onions are crucial and add sweetness, the peppers enhance the ginger, and the garlic adds depth, but this last can be omitted for the adamantly anti-GBO (garlic-breath/body-odor) types.
Boil these together gently for a good fifteen minutes or more, but make sure the water--which is now your broth--doesn't boil down too far. (Add water if necessary to maintain at least a cup or two of liquid.)
Let stand for as long as you have. (Again: this broth is EVERYTHING, so flavor-melding lends added complexity.)
3. Begin preparing your grain. Then chop and steam your veggies lightly, if you are approaching the dining hour. (Otherwise you can make the sauce in advance.)
4. Now back to the sauce. (Know your blender/food processor's most intimate qualities: Does it need small quantities to effectively pulverize? Does it abide hot liquids? Does it leak? Leaking won't do.) Assess your pacing by placing a handful of cashews in the blender with a bit of the broth, and go at it. Continue alternating nuts, broth (including all its spicy solids).
The end result should be a creamy, total integration of all elements. Add salt and cream some more. (I often avoid salt in cooking, but not here. Use at least a half teaspoon, in pinches.)
5. Arrange plates with grain then veggies and sauce on top. Have more ready on the side, because your guests will clamour for it.
ENJOY!!
This sauce keeps incredibly well and can be slathered on toast or consumed for the entire week as a creatively employed 'left-over' with fresh, different veggies and grains.
(Remember, peanut allergies are on the rise, so consider the cashew alternative!)
Friday, June 09, 2006
Why Eating Organic Makes Even More Sense Now
Recently, I read that agriculturalists were facing yet another indirect effect of the war on everybody-slash-petroleum crisis, here in California. For conventional growers, spring means time to spray. Thus, cropdusters are passing on what is nearly a doubling of their costs to farmers, and I would assume that means the price of conventional food is also increasing.
Life simplifies itself. These are 10 MORE reasons collected by the Soil Association in the UK.
1 It's healthy. On average, organic food contains higher levels of vitamin C and essential minerals such as calcium, magnesium, iron and chromium as well as cancer-fighting antioxidants.
2 No nasty additives. Organic food doesn't contain food additives which can cause health problems such as heart disease, osteoporosis, migraines and hyperactivity. Amongst the additives banned by the Soil Association are hydrogenated fat, aspartame (artificial sweetener) and monosodium glutamate.
3 Avoids pesticides. Over 400 chemical pesticides are routinely used in conventional farming and residues are often present in non-organic food. The UK government has recently found high levels of pesticide residues in baby food, spinach, dried fruit, bread, apples, celery, and chips.
4 No GM. Genetically modified (GM) crops and ingredients are not allowed under organic standards.
5 Reliance on drugs removed. There is growing concern about the high use of antibiotics on farm animals and the possible effects on human health. Soil Association standards prohibit the routine use of antibiotics.
6 No hidden costs. Compare this with the £120m that tax payers fork out to pay for chemicals to be removed from drinking water, mainly as a result of the pesticides used in farming.
7 High standards. Organic food comes from trusted sources. All organic farms and food companies are inspected at least once a year. The standards for organic food are laid down in European law.
8 Care for animals. Animal welfare is taken very seriously under organic standards. The benefits of the organic approach are acknowledged by animal welfare organisations such as Compassion in World Farming as well as the UK government.
9 Good for wildlife and the environment. The UK government has said that it is better for wildlife, causes lower pollution from sprays, produces less carbon dioxide - the main global warming gas - and less dangerous wastes.
10 Top for taste. Many people prefer organic food because they say it tastes better. A number of top chefs choose organic, and every year many are involved in the Soil Association's Organic Food Awards.
for more information on the impacts of eating and cosuming mindfully check out:
http://www.mindfully.org/Food/FAO-Progress-For-Some.htm
http://www.ncfh.org/
http://www.mindfully.org/Farm/Small-Farms-USDA-ReportJan98.htm
http://www.corpwatch.org/index.php
Life simplifies itself. These are 10 MORE reasons collected by the Soil Association in the UK.
1 It's healthy. On average, organic food contains higher levels of vitamin C and essential minerals such as calcium, magnesium, iron and chromium as well as cancer-fighting antioxidants.
2 No nasty additives. Organic food doesn't contain food additives which can cause health problems such as heart disease, osteoporosis, migraines and hyperactivity. Amongst the additives banned by the Soil Association are hydrogenated fat, aspartame (artificial sweetener) and monosodium glutamate.
3 Avoids pesticides. Over 400 chemical pesticides are routinely used in conventional farming and residues are often present in non-organic food. The UK government has recently found high levels of pesticide residues in baby food, spinach, dried fruit, bread, apples, celery, and chips.
4 No GM. Genetically modified (GM) crops and ingredients are not allowed under organic standards.
5 Reliance on drugs removed. There is growing concern about the high use of antibiotics on farm animals and the possible effects on human health. Soil Association standards prohibit the routine use of antibiotics.
6 No hidden costs. Compare this with the £120m that tax payers fork out to pay for chemicals to be removed from drinking water, mainly as a result of the pesticides used in farming.
7 High standards. Organic food comes from trusted sources. All organic farms and food companies are inspected at least once a year. The standards for organic food are laid down in European law.
8 Care for animals. Animal welfare is taken very seriously under organic standards. The benefits of the organic approach are acknowledged by animal welfare organisations such as Compassion in World Farming as well as the UK government.
9 Good for wildlife and the environment. The UK government has said that it is better for wildlife, causes lower pollution from sprays, produces less carbon dioxide - the main global warming gas - and less dangerous wastes.
10 Top for taste. Many people prefer organic food because they say it tastes better. A number of top chefs choose organic, and every year many are involved in the Soil Association's Organic Food Awards.
for more information on the impacts of eating and cosuming mindfully check out:
http://www.mindfully.org/Food/FAO-Progress-For-Some.htm
http://www.ncfh.org/
http://www.mindfully.org/Farm/Small-Farms-USDA-ReportJan98.htm
http://www.corpwatch.org/index.php
Friday, June 02, 2006
Guilt-Free Gfilte
So far my recipes have been vegan-ish, and that's really the easiest way I found to eat in a manner that coalesces all of the commitments I aspire to live. (Also my eating buddy, doesn't like fish, so in a Zen kind of way, life simplifies itself.)
Nevertheless, the NYT published the following guide on guilt-free fish. (Published: May 31, 2006) The standards seem to reflect levels of contaminants, rather than a measure of food-for-all/ecological impact, but here is the list, and an accompanying article that seems to reveal more about the standard.
A Guide to Guilt-Free Fish
A Guide to Guilt-Free Fish
Published: May 31, 2006
These fish can be eaten once a week by adults, according to an assessment of contaminant levels by Environmental Defense. Those marked with an asterisk can be eaten more than once a week.
WILD
*ANCHOVIES
ARCTIC CHAR, color added
*ATLANTIC BUTTERFISH
*BLACK COD (Sable, Butterfish on West Coast)
*BLACK SEA BASS Younger children no more than four times a month
*HADDOCK
*HAKE (white, silver and red)
HAKE (Chilean, Cape and Argentine)
*HALIBUT (Pacific only) Older children 3 times a month, younger children twice
*HERRING
*MACKEREL (Atlantic or Boston only)
MAHI-MAHI Younger children 3 times a month
*PACIFIC COD
*PACIFIC SAND DAB (yellowtail flounder)
*PACIFIC WHITING
*PLAICE
PORGIES
*SALMON (Pacific)
*SARDINES
*SHAD
SMELT
*SOLE (gray, petrale, rex, yellowfin)
SOLE (Dover; English or lemon, older children 3 times a month, younger children twice)
WHITEFISH
FARMED
CARP
CATFISH (domestic)
STRIPED BASS (rockfish)
*TILAPIA
*TROUT (rainbow); TROUT (steelhead)
SHELLFISH
*CLAMS (northern quahogs)
CLAMS (Atlantic surf, butter, Manila, ocean quahog, Pacific geoduck, Pacific littleneck and soft-shell)
*CRAB (Dungeness, snow) Dungeness: younger children once a week
CRAB (Florida stone, Jonah, king)
*CRAYFISH (United States)
*LOBSTER (American) Children 2 to 4 times a month
*MUSSELS (farmed blue; wild blue, children 2 to 3 times a month)
MUSSELS (New Zealand green, Mediterranean)
OYSTERS (farmed Eastern and Pacific)
*SCALLOPS (bay; Northeast, Canadian sea)
*SHRIMP (wild American pink, white, brown)
SHRIMP (spot prawns and northern shrimp)
*SQUID
*SPINY LOBSTER (Caribbean, United States, and Australia
------------------------------------
Holy Mackerel and Other Guilt-Free Fish
Andrew Scrivani for The New York Times
The information put out by food safety and environmental organizations paints a discouraging and sometimes confusing picture about which seafood to eat. They list dozens of species whose well-being is threatened by overfishing; fish whose harvesting threatens species that are accidentally caught and discarded; and fish that contain dangerous levels of mercury, PCB's and pesticides. Some people simply ignore the warnings.
But what of the fish you can eat without worrying?
Like the shy kid at the dance whose charms are not readily apparent, unpopularity has kept some species in circulation, waiting to be discovered. Atlantic mackerel wears its reputation like a pocket protector and horn-rimmed glasses, but a little attention reveals its sweet side. When a vegan I know returned to eating fish, then extolled the marvels of mackerel, I knew it was time to give it a whirl.
Chilean sea bass may be everyone's delight, but it is being loved to death and needs a break from its fans. Pacific halibut, black cod and mahi-mahi are excellent substitutes for Chilean sea bass, which, if it went by its real name — Patagonian toothfish — might not be so popular.
Sardines have become the worthy darlings of Italian restaurants, and with a quick pan-frying the smelts of my youth taste just as good today.
The alternatives to depleted wild fish stocks are often farmed versions. But some of them raise troubling environmental and health concerns (salmon) or are just not very tasty (tilapia). On the other hand, farmed rainbow trout and catfish are delicious, even just pan-fried with a dusting of cornmeal. And for those who love shellfish and mollusks, there are few restrictions.
Among these choices, there are some that are high in the omega-3 fatty acids that can reduce the risk of cardiovascular disease: wild salmon, including canned; Atlantic mackerel; herring; sardines; black cod; anchovies; and farmed oysters.
Our list is made up of fish with no environmental issues: they can be eaten once a week or more. It is drawn from Oceans Alive, a Web site of Environmental Defense, an advocacy group. The list focuses on concerns about hazards to humans from contaminants and harm to fish from industrial harvesting.
Environmental Defense provided additional information to The New York Times about fish available in New York City markets that are not on its official list. The Monterey Bay Aquarium, which has a Web site that focuses on environmental concerns (mbayaq.org/cr/seafoodwatch.asp), works closely with Environmental Defense.
The Oceans Alive Web site (oceansalive.org/eat.cfm) has information on almost 200 species of finfish, shellfish and mollusks. Many carry an eco-best or an eco-worst stamp, judgments based on the impact fishing will have on species' populations. Others have a health concern stamp, and the site suggests how many times a month those fish can be safely eaten by men, women, children up to age 6 and children ages 6 to 12. Serving sizes are eight ounces for men, six for women, four and a half for older children and three for young children.
If Oceans Alive cannot find enough data on contaminants in a species, it recommends eating it no more than once a week.
In compiling our list, seafood considered an eco-worst, like Chilean sea bass, was not included, whether or not a health concern exists. At the same time, some species, like wild striped bass, are considered an eco-best because of stringent fishing regulations, but Oceans Alive said they should not be consumed because of high levels of contaminants. So they were not included. (Farmed striped bass can be eaten once a week, according to the organization, but the taste is not as appealing.)
Not everyone agrees that those contaminants create a hazard. The tuna industry, for example, believes the levels of mercury in their species are low enough that the benefits of eating tuna outweigh the risks. Others say the levels of PCB's and pesticides have dropped considerably in the last 20 years and are not dangerous.
Buying fish on the no-problems list can be tricky. Fish counters are stingy with information, and their signs can be deceiving. Last year The Times found that much of the salmon labeled as wild in New York City stores in the off-season was farmed. By law, fish must be labeled with country of origin, but stores seldom provide specifics.
Good luck finding out whether the halibut in the case is from the Pacific or the Atlantic. The former is highly recommended, the latter is overfished and can be contaminated with mercury. But the more customers annoy fish store managers with questions, the more likely they are to receive answers. Fishmongers should know whether fish is farmed or wild at least.
Not everyone is going to like all of the no-problems fish. But the sole and the halibut, the sardines and the mahi-mahi, not to mention all of the shellfish, would be high on most lists. Then there's wild salmon, my splurge in season and a favorite even in winter. When it has been properly frozen, it is delicious, much better than fresh-farmed.
Nevertheless, the NYT published the following guide on guilt-free fish. (Published: May 31, 2006) The standards seem to reflect levels of contaminants, rather than a measure of food-for-all/ecological impact, but here is the list, and an accompanying article that seems to reveal more about the standard.
A Guide to Guilt-Free Fish
A Guide to Guilt-Free Fish
Published: May 31, 2006
These fish can be eaten once a week by adults, according to an assessment of contaminant levels by Environmental Defense. Those marked with an asterisk can be eaten more than once a week.
WILD
*ANCHOVIES
ARCTIC CHAR, color added
*ATLANTIC BUTTERFISH
*BLACK COD (Sable, Butterfish on West Coast)
*BLACK SEA BASS Younger children no more than four times a month
*HADDOCK
*HAKE (white, silver and red)
HAKE (Chilean, Cape and Argentine)
*HALIBUT (Pacific only) Older children 3 times a month, younger children twice
*HERRING
*MACKEREL (Atlantic or Boston only)
MAHI-MAHI Younger children 3 times a month
*PACIFIC COD
*PACIFIC SAND DAB (yellowtail flounder)
*PACIFIC WHITING
*PLAICE
PORGIES
*SALMON (Pacific)
*SARDINES
*SHAD
SMELT
*SOLE (gray, petrale, rex, yellowfin)
SOLE (Dover; English or lemon, older children 3 times a month, younger children twice)
WHITEFISH
FARMED
CARP
CATFISH (domestic)
STRIPED BASS (rockfish)
*TILAPIA
*TROUT (rainbow); TROUT (steelhead)
SHELLFISH
*CLAMS (northern quahogs)
CLAMS (Atlantic surf, butter, Manila, ocean quahog, Pacific geoduck, Pacific littleneck and soft-shell)
*CRAB (Dungeness, snow) Dungeness: younger children once a week
CRAB (Florida stone, Jonah, king)
*CRAYFISH (United States)
*LOBSTER (American) Children 2 to 4 times a month
*MUSSELS (farmed blue; wild blue, children 2 to 3 times a month)
MUSSELS (New Zealand green, Mediterranean)
OYSTERS (farmed Eastern and Pacific)
*SCALLOPS (bay; Northeast, Canadian sea)
*SHRIMP (wild American pink, white, brown)
SHRIMP (spot prawns and northern shrimp)
*SQUID
*SPINY LOBSTER (Caribbean, United States, and Australia
------------------------------------
Holy Mackerel and Other Guilt-Free Fish
Andrew Scrivani for The New York Times
The information put out by food safety and environmental organizations paints a discouraging and sometimes confusing picture about which seafood to eat. They list dozens of species whose well-being is threatened by overfishing; fish whose harvesting threatens species that are accidentally caught and discarded; and fish that contain dangerous levels of mercury, PCB's and pesticides. Some people simply ignore the warnings.
But what of the fish you can eat without worrying?
Like the shy kid at the dance whose charms are not readily apparent, unpopularity has kept some species in circulation, waiting to be discovered. Atlantic mackerel wears its reputation like a pocket protector and horn-rimmed glasses, but a little attention reveals its sweet side. When a vegan I know returned to eating fish, then extolled the marvels of mackerel, I knew it was time to give it a whirl.
Chilean sea bass may be everyone's delight, but it is being loved to death and needs a break from its fans. Pacific halibut, black cod and mahi-mahi are excellent substitutes for Chilean sea bass, which, if it went by its real name — Patagonian toothfish — might not be so popular.
Sardines have become the worthy darlings of Italian restaurants, and with a quick pan-frying the smelts of my youth taste just as good today.
The alternatives to depleted wild fish stocks are often farmed versions. But some of them raise troubling environmental and health concerns (salmon) or are just not very tasty (tilapia). On the other hand, farmed rainbow trout and catfish are delicious, even just pan-fried with a dusting of cornmeal. And for those who love shellfish and mollusks, there are few restrictions.
Among these choices, there are some that are high in the omega-3 fatty acids that can reduce the risk of cardiovascular disease: wild salmon, including canned; Atlantic mackerel; herring; sardines; black cod; anchovies; and farmed oysters.
Our list is made up of fish with no environmental issues: they can be eaten once a week or more. It is drawn from Oceans Alive, a Web site of Environmental Defense, an advocacy group. The list focuses on concerns about hazards to humans from contaminants and harm to fish from industrial harvesting.
Environmental Defense provided additional information to The New York Times about fish available in New York City markets that are not on its official list. The Monterey Bay Aquarium, which has a Web site that focuses on environmental concerns (mbayaq.org/cr/seafoodwatch.asp), works closely with Environmental Defense.
The Oceans Alive Web site (oceansalive.org/eat.cfm) has information on almost 200 species of finfish, shellfish and mollusks. Many carry an eco-best or an eco-worst stamp, judgments based on the impact fishing will have on species' populations. Others have a health concern stamp, and the site suggests how many times a month those fish can be safely eaten by men, women, children up to age 6 and children ages 6 to 12. Serving sizes are eight ounces for men, six for women, four and a half for older children and three for young children.
If Oceans Alive cannot find enough data on contaminants in a species, it recommends eating it no more than once a week.
In compiling our list, seafood considered an eco-worst, like Chilean sea bass, was not included, whether or not a health concern exists. At the same time, some species, like wild striped bass, are considered an eco-best because of stringent fishing regulations, but Oceans Alive said they should not be consumed because of high levels of contaminants. So they were not included. (Farmed striped bass can be eaten once a week, according to the organization, but the taste is not as appealing.)
Not everyone agrees that those contaminants create a hazard. The tuna industry, for example, believes the levels of mercury in their species are low enough that the benefits of eating tuna outweigh the risks. Others say the levels of PCB's and pesticides have dropped considerably in the last 20 years and are not dangerous.
Buying fish on the no-problems list can be tricky. Fish counters are stingy with information, and their signs can be deceiving. Last year The Times found that much of the salmon labeled as wild in New York City stores in the off-season was farmed. By law, fish must be labeled with country of origin, but stores seldom provide specifics.
Good luck finding out whether the halibut in the case is from the Pacific or the Atlantic. The former is highly recommended, the latter is overfished and can be contaminated with mercury. But the more customers annoy fish store managers with questions, the more likely they are to receive answers. Fishmongers should know whether fish is farmed or wild at least.
Not everyone is going to like all of the no-problems fish. But the sole and the halibut, the sardines and the mahi-mahi, not to mention all of the shellfish, would be high on most lists. Then there's wild salmon, my splurge in season and a favorite even in winter. When it has been properly frozen, it is delicious, much better than fresh-farmed.
Thursday, January 05, 2006
Black Eye Peas & Rice
"Eat some quick for a prosperous new year."
This was the full extent of the instructions I received from my grandmother on new year's day, so I begin cooking them today, a bit late as usual, and will offer them around to see what comes of it.For those who might hesitate, I assure you, sometimes you don't need to research the ethnological origins of a tradition to participate. As with dancing, cooking and eating are often most fun and most revealing when you simply follow along.
If you need a recipe, here is what I am in the midst of doing.
Ingredients (vegan):
- 1 onion
- 1 1/2 cups fresh tomatoes or 1 big can, peeled
- 2 cups of Black Eye Peas, soaked 5 hours & cooked
- 2 cups cooked rice
- Salt, pepper, garlic, your favorite spices for seasoning
- strips of dried kelp are chewy and salty (FYI, if you miss bacon/lardon)
Chop the onion and saute it in a good size frying pan with vegan broth, or bean or tomato juice. If you are using fresh tomatoes, add them and cook until they are soft. Stir everything together. Heat & taste it!
Good luck and happy new year. Feliz y prospero año nuevo!
Tuesday, December 20, 2005
East Meets West: Warming Split Pea Soup
I have begun to make this soup a million different ways and to offer it to those suffering this year's cough/flu that won't quit. If the cold has knocked out your taste buds, the creeping spiciness breaks through the nasal barrier and the turmeric is good for your lungs too!
The more you eat, the warmer you get!
Step One: Cook peas in water, until they are soft. Hurry if you like, or cook them more slowly for one hour and a half. Just make sure they always have at least a half inch of liquid.
(This is the crazy part: I like to get a sautéed onion and at least one big potato in there right away. I also add any of the following based on my mood: baby carrots, celery, sweet potatoes, 2 bay leaves, a 6-inch stick of rosemary from the garden, and any French/Italian herbs that I feel like at that moment.)
Meanwhile you can start the “garam masala” . . .and add it at least one-half hour before you finish cooking the peas.
Step Two: Sauté at least a ¼ teaspoon of each of the following in olive oil (or butter/ghee) until they pop. (More if you are making more than 2 cups of peas.)
Cracked Black pepper
Cumin seeds
Bay leaves
Coriander seeds
Fenugreek, omit if you cannot get it
Step Three: Add these and continue to sauté until onions are translucent.
Ginger
1 big white Onion (at least)
Garlic (omit if you hate garlic)
Step Four: Sprinkle these spices on the onion mixture; cook for another few minutes; add to the peas. If you have a garam masala Indian spice mixture, this is when you can use it.
Ground Cloves
Ground Cinnamon
Brown cardamom
Fenugreek
Turmeric
Step Five: Take two cups of the fully or almost fully cooked peas and their juice and put them in a blender with vinegar and a teaspoon of salt. Blend and add back to the soup. How does it look? You decide how much to blend. Cook it a bit more. Taste it. Adjust.
If you cook this all day, you have time to add barley too!
Serve with corn bread (see Tamale Surprise) or hearty wheat/rye bread. Feel better!
The more you eat, the warmer you get!
Step One: Cook peas in water, until they are soft. Hurry if you like, or cook them more slowly for one hour and a half. Just make sure they always have at least a half inch of liquid.
(This is the crazy part: I like to get a sautéed onion and at least one big potato in there right away. I also add any of the following based on my mood: baby carrots, celery, sweet potatoes, 2 bay leaves, a 6-inch stick of rosemary from the garden, and any French/Italian herbs that I feel like at that moment.)
Meanwhile you can start the “garam masala” . . .and add it at least one-half hour before you finish cooking the peas.
Step Two: Sauté at least a ¼ teaspoon of each of the following in olive oil (or butter/ghee) until they pop. (More if you are making more than 2 cups of peas.)
Cracked Black pepper
Cumin seeds
Bay leaves
Coriander seeds
Fenugreek, omit if you cannot get it
Step Three: Add these and continue to sauté until onions are translucent.
Ginger
1 big white Onion (at least)
Garlic (omit if you hate garlic)
Step Four: Sprinkle these spices on the onion mixture; cook for another few minutes; add to the peas. If you have a garam masala Indian spice mixture, this is when you can use it.
Ground Cloves
Ground Cinnamon
Brown cardamom
Fenugreek
Turmeric
Step Five: Take two cups of the fully or almost fully cooked peas and their juice and put them in a blender with vinegar and a teaspoon of salt. Blend and add back to the soup. How does it look? You decide how much to blend. Cook it a bit more. Taste it. Adjust.
If you cook this all day, you have time to add barley too!
Serve with corn bread (see Tamale Surprise) or hearty wheat/rye bread. Feel better!
Monday, December 12, 2005
Tamale Surprise: What warms the house warms the heart !
Despite my attempts to model good, secular behavior, I see that the combination of the end of the year and the snap of wintery cold weather sets off a celebratory chain of events that cannot be avoided (i.e., time indoors leads to elaborating and sharing those spaces; happy holidays in whatever sense seems relevant to you!)
1 or more white onions (even better if you sauté them)
1 lb. tofu
16 oz or more of Enchilada sauce -- red chile & tomato sauce (el Pato)
Black olives
Corn
Jalapenos & Garlic if you like
(Sometimes I also add cooked polenta.)
Corn Bread Topping
Step One: Combine the following dry ingredients in a large bowl and make a well in the center of the mixture.
1 1/2 cups of cornmeal
1 cup flour, unbleached flour/whole wheat pastry flour
1 ½ teaspoon of baking soda
1 teaspoon of salt
1/4 cup of sucanat or natural organic sugar. (If using honey, add to liquids and reduce other liquids.)
Step Two: Mix the liquids and add to dry stuff. Stir just until everything is mixed.
3/4 cup of butter or margarine, melted
2 large eggs, lightly beaten
Step three: Add any of the following to the bread mix. As you fancy!
Chopped Onions
Chopped Olives
Chopped Red & Yellow pepper
½ cup Corn (fresh or frozen)
Jalapeños
Put all of filling in a large, deep casserole dish or cake size baking pan and cover with bread mix.
Bake at 375ºF anywhere from one hour to one hour and 45 minutes, depending on how much you have decide to make. Bread should be golden and fully cooked according to the toothpick test.
Good Luck! I hope your new year is full of tamale surprises!
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