Butternut squash is everywhere in Autumn. Farmers Markets have it in a million different sizes, and market baskets are overflowing. It's a great keeper, and a perfect addition to your autumn table, packed with nutrition and easily digested. It makes a beautiful soup, if that's your thing, or can be eaten right out of the shell after roasting. Mashed, it's practically perfect as one of the first table foods to serve to babies and toddlers.
Yummy Goodness
Wednesday, October 23, 2024
Profile: Butternut Sqash
Butternut squash is everywhere in Autumn. Farmers Markets have it in a million different sizes, and market baskets are overflowing. It's a great keeper, and a perfect addition to your autumn table, packed with nutrition and easily digested. It makes a beautiful soup, if that's your thing, or can be eaten right out of the shell after roasting. Mashed, it's practically perfect as one of the first table foods to serve to babies and toddlers.
Sunday, September 1, 2024
Food Profile: Oats
Food Profile: Oats
Oats, a versatile and nutritious grain, have a rich history and offer numerous health benefits. Oats make fantastic meals and desserts, and they are gluten free, extending the grasses-and-grains goodness. They are easy to grow in a wide variety of soils, and take us back to humankind's first storage in silos, a practice that is widely credited with making civilization possible.
History
Oats have been cultivated for centuries, with evidence of their use dating back to ancient civilizations. Initially considered a weed, oats eventually gained recognition as a valuable food source. They were particularly important in regions with cooler climates, as oats are more tolerant of cold temperatures than other grains.
Health Benefits
Oats are renowned for their exceptional nutritional profile. They are a good source of complex carbohydrates, providing sustained energy. Oats are also rich in dietary fiber, particularly beta-glucan, which has been linked to various health benefits, including:
Nutritious: Oats are a good source of protein, fiber, and vitamins B1 and B5. Low in calories, it would take about 40 minutes to burn off the 150 calories from a half-cup dried oats prepared in water.
Gluten-free: Oats are a gluten-free grain, making them a popular alternative for those with celiac disease or gluten sensitivity. If you’re allergic to gluten, be sure to purchase certified gluten-free oats to avoid gluten contamination from other grains.
Lowering cholesterol levels: Oats don’t have any cholesterol, and they help remove cholesterol that is there. Beta-glucan forms a gel-like substance in the digestive system, which can bind to cholesterol and reduce its absorption.
Regulating blood sugar: The soluble fiber in oats helps slow down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream.
Promoting digestive health: The fiber content of oats supports regular bowel movements and can help prevent constipation.
Supporting heart health: Oats' cholesterol-lowering and blood sugar-regulating effects contribute to overall cardiovascular well-being.
Frugal
One pound of rolled oats is 5 (US) cups, or ten batches of ½ cup dry
I usually buy my oats whole in bulk (hulled, but not yet rolled) and then roll them just before using. They cost about $1.40/pound. I usually calculate oats at $1.50 a pound for easier math, making each half-cup batch cost fifteen cents. Crazy-cheap for a bowl that will sustain you all day and help repair the damage you did the day before.
Note: Amazon has an 8 pound package of classic Quaker Oats for $8.15, and this seems like an insanely good deal.
Preparation
Oats are incredibly versatile and can be prepared in various ways. My favorite way is to take freshly rolled old-fashioned oats and stir in a little cinnamon (and brown sugar, if you like). Heat milk (2:1 milk:oats, or you can use water) in a pan with a little vanilla. Just as the milk begins to boil, stir in the oats and spices. Simmer for 10-20 minutes, stirring to prevent sticking, until oats are the desired consistency.
Oatmeal: The most common way to enjoy oats is by making oatmeal. Simply cook oats with water or milk until they reach a desired consistency.
Overnight oats: For a convenient and no-cook option, soak oats in liquid overnight. They will absorb the liquid and become soft and creamy. A traveler’s delight: a half-cup cup of oats can be put in a wide-mouth container with one cup of fresh water (a splash of lemon juice is also very nice with this) and be ready to eat 12 hours later. Longer soaking isn’t a problem. ½ dry oats+1 c. liquid=2 cups oatmeal.
Baking: Oats can be used in a variety of baked goods, such as cookies, muffins, and bread.
Granola: Oats are a key ingredient in granola, a popular breakfast and snack food.
Oat flour: Oats can be ground into flour and used as a gluten-free alternative in baking.
No matter how you choose to prepare them, oats are a delicious and nutritious addition to your table.
Nutritional Information
One cup of cooked old fashioned oats:
Calories 150
Calories from Fat 27
Total Fat 3g
Saturated Fat 0.5g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 0mg
Potassium 150mg
Total Carbohydrates 27g
Dietary Fiber 4g
Sugars 1g
Protein 5g
Wednesday, August 21, 2024
Election Day: Senate Bean Soup
Ingredients
1 pound dry navy beans
3/4 pound smoked ham hock
2 quarts chicken broth, vegetable broth, or cold water (the original recipe is simply water)
Note: Some chefs add1/2 teaspoon baking soda to help the beans soften. I find it’s not needed, and it’s not in the original, but it won’t hurt anything if you do this.
1 tablespoon butter (minimum; I measure butter with my heart)
fresh black pepper, to taste
Instructions
Rinse the navy beans and pick over.
Bring just to a boil, then lower to a simmer, cover and cook for approximately three hours stirring occasionally, until the beans have fully softened.
Remove the ham hock and set it aside on a dish to cool.
Pull meat from the ham hock into bite-sized pieces and return the meat to soup. Stir. Discard the picked-over ham bone.
Before serving, bring the soup to a boil and season. Taste before adding salt, as I often find that the ham imparts enough flavor that I don’t really want any seasoning except fresh black pepper on top of each bowl. Serve on its own or with a nice green salad to complement the richness of the soup.
Notes
This Senate Bean Soup recipe is based on the original served in the US Senate cafeteria.
My tally from the most recent batch: $12 total, for 12 cups $6.50 ham hock; $1.50 navy beans; $4 organic chicken broth.
Saturday, August 17, 2024
Chicken Noodle Soup
- If you haven’t cooked the chicken yet, set it in a pan so that the breasts are single layer and covered in water. Bring to a simmer slowly and cook for about an hour.
- Coat the bottom of your soup pan with olive oil and set the pan over medium heat. Add the base ingredients to the oil and cover. Let cook until the onions are transparent, stirring occasionally, about 20 minutes.
- While the base is simmering, chop the carrots and potatoes. Add to the pan and adjust the seasoning as desired. Pour in 4 c broth (or water) and stir to combine. Let simmer to combine the flavors, at least 20 minutes. It’s fine to let this simmer until the chicken breasts are done cooking.
- Chop the cooked chicken into cubes (or shred it) and add to the pot, stirring to combine. Add the remaining water and bring to a low boil.
- Add the noodles and stir. Let boil for about ten minutes to cook the noodles, then reduce heat (or turn the heat off).
- Stir in the parsley, if you haven’t already. Let stand a bit to marry.
- Serve with fresh crusty bread and a glass of milk.
Saturday, August 3, 2024
Simple Beef Stew
Saturday, June 1, 2024
Simple Classic Chicken salad
Thursday, January 25, 2024
Rainy Day Crockpot Chili
Ingradients
Method
Wednesday, June 7, 2023
Frittata
How To Make A Frittata
- Start by whisking together the frittata base: a simple mixture of eggs, milk, garlic, salt, and pepper.
- Then, sauté your veggies in a 10 or 12-inch (cast iron) skillet just until tender.
- When the veggies are ready, stir in any spices or herbs before adding the eggs. Pour in the frittata base, and shake the pan gently to distribute it among the vegetables.
- Sprinkle your frittata with cheese (if using) and transfer the pan to a 400-degree oven.
- Bake for 15 to 20 minutes, or until the eggs are set and the top is lightly golden around the edges.
- Allow the frittata to cool slightly before slicing and devouring!
Frittata Tips
- Spread your veggies evenly throughout the pan before pouring in the eggs. Once you pour the egg mixture in, you won’t be moving the vegetables around much (or you’d end up with scrambled eggs!), so make sure the veggies are spaced evenly in the pan to get a final frittata with veggies in every bite.
- Change it up! Play around with flavor combinations. If you try swapping in different herbs or vegetables, keep in mind that a good veggie:egg ratio is about 1/4 cup of veggies per egg, or 2 heaping cups of vegetables for 6-8 eggs.
- Use a cast-iron skillet. The best choice for making frittatas, cast iron skillets can safely go from stovetop to oven, and they conduct heat well and evenly. Seasoning a cast-iron pan gives it a non-stick quality, so a well-seasoned skillet will result in the easiest slicing & serving. I like to use an enameled cast iron skillet, which does not require any pre-seasoning. If you don’t have a skillet, go make this breakfast casserole recipe instead.
- Safety first! Don’t forget that when the cast iron skillet comes out of the oven, the handle will remain hot for a while – I’ve learned this the hard way multiple times. Place a kitchen towel on it to remind yourself not to grab it before it cools off. You can also get one of these silicone handle covers.
Equipment
- 10-Inch Skillet (I like to use an enameled cast iron skillet, but any heavy skillet will do)
Basic Frittata Recipe:
- 6 large eggs (use 8 eggs for a 12-inch skillet)
- ¼ cup milk
- 2 garlic cloves, minced
- ¼ teaspoon sea salt, more for sprinkling
- Freshly ground black pepper
- Extra-virgin olive oil, for drizzling
- 2 cups chopped fresh vegetables
- Chopped fresh herbs (basil is particularly nice with tomatoes, while tarragon is great with mushrooms)
- ¼ cup or more cheese of your choice
Friday, May 19, 2023
The No-Touch, Quasi-Sourdough Recipe
The No-Touch, Quasi-Sourdough Recipe
Real bakers will tell you that you have to weigh everything, and that volume measurement is insufficient. They know what they speak of, but I’m using volume measurements anyway. If you are lucky enough to have a kitchen scale, I have the weights noted as well. Bread is forgiving and it loves you. All will be well.
Some of the nutritional benefits of this bread: it has no sugar, added fats, or preservatives. Also, by having a nice long rising time, it is a fermented bread, which means that lots of people who are gluten sensitive can eat it.
Equipment
A large bowl — think “the popcorn bowl,” big enough to hold a whole bag of microwave popcorn. Mine is about 4 quarts, and I wouldn’t go much smaller.
A whisk. Any kind will do. I use a straight ball whisk, but that’s because I already have it. You could use a fork and it will be fine.
A wooden spoon, any variety.
A cast iron pot/pan with a lid, not overly large. This is where things get specific and tricky. I use a loaf nest, and have great results. It’s pricey, and heavy as well. I hear that you can use a basic cast iron Dutch oven of any sort, but I’ve not been able to get decent results in the oven (I got great results when using this method in the wild, on actual coals and with a fire pit, but not the oven.) Le Cruset and other name brands have similar enameled cast iron bread cloches, and they are (somehow) even more expensive. If you find that there’s a cheaper, less equipment-specific solution, please let me know.
A silicone or parchment paper liner to help make lifting the finished loaf easier.
A lid large enough to cover the bowl, or plastic wrap
Ingredients
1/4 teaspoon yeast (.5 g)— really it’s just enough grains to get it going.
1.5 teaspoons salt ( 8-10 g) — I use about 10g, and I like Himalayan (pink) mineral salt, as it seems to give the dough a deeper flavor character. I have thoughts on many different kind of salt (grey, black, Celtic, etc), but go with what you have. Try to avoid iodized salt, as it can change the whole reactivity that we’re after.
1.75 cups (14 ounces) of water (400g) —if you have access to filtered water, this is ideal. If not, you can let the water sit on the counter for a day or so to let the chlorine evaporate.
4 c. Flour (500 g) — you’re going to want to avoid most “all purpose” flours because they don’t have enough protein to make the reaction happen. For store bought, I like King Arthur Unbleached all purpose. You’ll know it’s the right one because it has a little “11%” badge on it, indicating that it has 11% protein. This is the right one.
Method
- Mix the yeast, salt and water together in a large bowl with a whisk until blended. This might take a couple applications. The yeast can be reluctant to dissolve, but once it does the liquid will become cloudy and the salt will get in on the action too.
- Add about half the flour and blend with the whisk until everything is damp. There will probably be bubbles happening in the flour as it hits the yeast. This is all wonderful.
- Add the remaining flour and mix with the wooden spoon (or you can use the whisk still if you prefer — I find it gets a little clumpy on the whisk as it starts to become dough). Don’t drive yourself crazy here — this is just to make sure all the flour is incorporated into the moisture. It will be a soft dough, a little stiffer than a batter.
- Once everything is combined, cover the bowl with a large lid or plastic wrap. The goal is to keep it warm and prevent it from drying out.The whole process up to this point should only take a few minutes. If you’re having misgivings, call me and we’ll video chat while you do these steps, and I can reassure you that all is great.
- Place it in a nice cozy spot for 12-18 hours. It should double in volume and have a tangy aroma.
- Preheat the oven to 450F (230 C). Place the bread pan and its lid (the cloche) inside (without the silicone liner, if you’re using one) to warm for 45 minutes.
- The pan will be scary hot at this point. Take the cloche out of the oven and insert the silicone liner in the lower portion. Scrape the dough into the lower half of the cloche — I use the wooden spoon to sort of coax the dough out, and it usually rolls right into the pan.
- Put the lid on the cloche and transfer the pan back into the hot oven.
- Bake for 45-60 minutes. I usually end up setting the timer for 50 minutes.
- Take the lid off and let it bake another 10 minutes if you like a crunchy crust (which I do). It also makes the whole thing less weighty when removing it from the oven.
- Remove the cloche from the oven and lift the loaf out of the pan (still using a hot mitt — the liner is hot too!) and gently peel the liner away from the loaf.
- Let it cool.This is easily the hardest part of the whole process! But it’s important. If you cut it before it cools, the whole thing will get sticky and collapse into something somewhat less than bread. Cooling is actually part of the baking process.Feel free to take pictures and send to your friends. Invite them over, even. Or keep the whole thing to yourself. Also of note is that this bread makes delicious croutons — the texture is just lovely for it. Cut the day-old bread into cubes, toss with olive oil (and any herbs you’re into at the moment) and broil on a sheet pan for a few minutes, stir, and broil again, repeating until they are as crisp as you prefer.
Wednesday, May 18, 2022
Lemon & Herb Balsamic Vinaigrette
- 2 Cloves garlic, peeled and minced
- Juice of 1 lemon, plus pulp
- 1/4 cup or so chopped fresh herbs
- 1/2 teaspoon salt
- 1 teaspoon-1 Tablespoon cracked black pepper, depending on preference
- Balsamic vinegar (about 1/4 cup)
- Olive oil (about a cup)
- Dice the garlic and herbs and place in a glass container.
- Cover with lemon juice and pulp and stir to combine.
- Add salt and pepper.
- Pour in balsamic vinegar to taste and stir to blend.
- Slowly whisk in olive oil to combine.
- Let chill.
Monday, May 16, 2022
Storing Vegetables without Plastic
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The smell of warm apples and spices on a crisp autumnal day is almost enough to make up for having to leave a cozy house. Serve with yogurt...
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The No-Touch, Quasi-Sourdough Recipe Real bakers will tell you that you have to weigh everything, and that volume measurement is insuffici...