Canned beans vs soaking your own

Ok, let’s talk about beans/legumes of the dried variety! I love vegan/vegetarian food; so beans are a pretty big part of my diet, and I used to be all about canned beans because they were convenient and easy to grab and make something. However, once I began to read labels (which I hope you all do), I realized that this was probably not the best option. Not only are these items exposed to cleaning chemicals, but the “juice” they sit in is full of Calcium Chloride (a preservative), salt, sugar, and other additives for flavor (think along the lines of baked beans). And most recipes call that you should rinse the beans before use anyway…

So, I did a little research into this chemical compound, and I found that it is the salt of Calcium and Chloride and it is pretty prevalent in the manufacturing industry. It’s used as a flavor enhancer, electrolyte agent (this is included in some bottled waters), as well as a preservative. Sounds legit, right?

Well, here’s something to consider: Calcium Chloride was a component of the lethal chemical weapon “Agent Orange” (which was internationally outlawed after the Vietnam War). Is this really safe? It’s FDA approved and what not and the levels are contained within a “safe” parameter. Cool. But who makes this substance?

According to my research, the largest manufacturer of this chemical compound is Dow Chemical Company (over 30% market share). Turns out, this company is a best friend with Monsanto and collaborate to manufacture and design a large quantity of Genetically Modified Organisms. Is this some kind of looped trade that puts the consumer in the middle of their financial jaws? At half of the global consumption rate, North America is the leading buyer of products containing this formula, followed by China and Canada http://www.reuters.com/article/2013/06/14/marketpublishers-idUSnBw145568a+100+BSW20130614  This is a major issue is it not? This is why I choose to soak my own beans and then cook them.

With this as the background, let’s explore the best way to avoid these chemicals. Beans and legumes that are dried tend to expand 150%  so I’ve found that its best to place amount of beans you want (I usually do up the whole bag) in a container and fill with water so that the liquid is twice the volume of the beans. This will probably be about three inches or so.

I would advise to leave the beans soaking overnight, or for at least eight hours. The more they soak, the easier they are to cook. I should also mention that if you are hydrating things, do it in separate containers. A lot of times the color from red or black beans will bleed into the other ones. This results in a mush of color and provides no contrast whatsoever.

After the beans have soaked appropriately, they are ready to be cooked. Strain the remaining liquid from the soaking process. Fill a pot with the beans and enough water to cover the beans by an inch or so of water (you can also use chicken or vegetable stock at this stage for added flavor).

I would plan on cooking them for about  two to four hours depending on the size of your batch. I really like this method as opposed to the canned product because you can really control how much texture you want your product to have. I find that the canned ones are a bit too mushy for my liking.

When I cook the beans, I am able to stop the cooking process when they have reached the desired texture. Play around with cooking times to find the consistency that you like. I prefer them to be soft enough to break apart in your mouth, but firm enough that they won’t turn into hummus after being stirred only a handful of times.

Once the beans are cooked, strain the remaining liquid out and allow the beans to cool. Do not leave the liquid in the pot and continue to cook, or transfer it to another cooking vessel. This will only result in the transfer of the color of the liquid to the next application. So, if you’re cooking black beans and intend on making chili, transferring your cooked beans to another pot with the rest of the ingredients waiting to go will only result in a dark, mucky stew. You are now ready to use chemically free beans in your next adventure!  

Check out these recipes to utilize the beans!

http://altfoodtalk.blogspot.com/2013/05/gluten-free-mexican-veggie-burgers.html

http://altfoodtalk.blogspot.com/2013/04/spring-bean-stew-with-shaved-asparagus.htmlhttp://altfoodtalk.blogspot.com/2013/04/spinach-hummus.html

Dehydration: How to do it and what to do with it. I'ts not just trail mix!

What’s another word for preservation? Why, dehydration of course! Dehydration is one of the easiest processes you can do to food to preserve it for a later use. It is also a trendy method of making low-fat vegetable chips (like kale and beet chips). So, I figured I’d take a little time to explore how to utilize this process and really optimize your kitchen to the fullest.

Dehydration is basically the removal of moisture from a product when hot air is passed over and around it. I would like to highlight that this is a dry cooking method, but a slow one. Most dry cooking methods (pan sear, sauté, roast, or grill) utilize high heat in order to create a crisp and brown texture on the product. This process is slow and with a low heat. When dehydrating, have your oven set at the lowest possible setting (usually between 150 and 170).

The dehydration process can take a few hours to complete; it really depends on the water content of the product and the size of the cut. The thinner the cut, the less water content, and the less time you have to wait. Keep this in mind as you explore different items and dehydrating.

The process is pretty simple. Lay your product out on a sheet tray (use a roasting rack or chemise rack for maximum results). Pop in the oven at lowest temperature. Wait until product is dry and crunchy throughout. That’s it! I can’t really comment or provide a chart on say how long it takes to dehydrate a banana, kale, or a mushroom; for, it really is variable (water content, slice thickness, elevation, and humidity all play a role here). I would suggest to simply dehydrate often, and then you will find exactly what it is that you are looking for.

Below I have included some ways to utilize dehydration. Hopefully this list will help you think about it differently and how you can utilize a large bulk of items and save them for later use. Enjoy!

Herbs – if you grow your own “herbies” then dehydration is a great option for you! Simply take your excess product each week and dehydrate it in the oven. Store in glass containers or bag them and store in the freezer until further needed. This can really allow you to get the most out of your herb plants by constantly trimming and harvesting them during the summer season. Then you know when winter comes around that you have some local quality dried herbs just begging to be used.

Chips – I use this term loosely because apparently anything tossed in oil and hit with salt and pepper, sliced thin and roasted until crispy is a chip…. Whatever. If you slice something thin, like on a mandolin or slicer, you can coat it in oil, add salt and pepper to taste and roast in the oven on your lowest setting until it becomes crispy.

This is a great alternative to any bagged chips you can get in the store. However, they can be time consuming in the fact that you have to wait for them to be done. But, you get to control any spices and seasoning you put on it. I’d suggest fresh cracked pepper and sea salt personally. Jazz it up with smoked paprika or ginger. Take it to a whole ‘nother level and throw some seafood seasoning on there or your favorite seasonings blend. Whatever floats your boat will work.

Flavor concentration – partial dehydration (or slow roasting ) is a great way of concentrating flavor. With the absence of moisture, the flavor and fibrous structure is the only thing that remains. Think tomatoes, mushrooms, beets, those sorts of things. The more flavor in the beginning, the more at the end. This is also a great way to make less flavorful items (such as crappy tomatoes) taste a lot better.

Take it a step further and utilize these items in sauces, vinaigrettes, soups, salads, and garnishes. Think about a fantastical tomato sauce, or a red pepper vinaigrette. Take any dehydrated item and throw it into a soup, just for funsies! The possibilities are truly endless.

Trail mix – this is probably the most obvious utilization of dehydration. Use seasonal fruits, dark-leafy greens, or anything that tickles your fancy. Combine with nuts and chocolate to make an amazing concoction.

Add to baked products – be it bread, scones, muffins, or even pizza; these flavor packed products are a great addition to any baked dish. I’d even venture to say you could create your own personal baked brie cheese in savory and sweet varieties. Also think along the lines of cherry pound cake, blueberry scones, or raisin bread. Maybe even chutney would work well here.

Jerky – this is the same process applied to slices of meat. I haven’t ventured into this aspect much in my career. But, from what I understand, you’re looking at a ¼” cut that’s marinated overnight, rinsed, then dehydrated. You can add spices or rubs to these products to enhance the flavoring. Thin sausages can be utilized here as well (if you have a sausage maker).

Noms – I don’t know about you, but I love to snack on little things here and there. Usually I want something sweet or salty, but always crunchy – American munchies are killer sometimes. Dehydration creates the crunchiest texture I have ever experienced! So dehydrate some sweet, dehydrate some salty, do whatever – make it sexy. These are great little snacks that you can just grab-and-go with. 

Whatever your desire is, prepare it this way and it keeps for a very long time. 

How-to dice an onion

In a continuation of my "How-To Summer Series," I would like to proudly present a proper way to dice an onion. I would like to continue to stress how influential consistent and well executed cuts can make a difference in how your dish turns out. 

This explanation will also expose you many safety issues surrounding dicing an onion. I would really like to stress this since not earlier this week a new person was dicing an onion for the first time at work, and cut themselves pretty bad. I don't want you to cut the tip of your finger off or slice your skin through to the bone and have to rush to the ER room. So, please go slowly with this and practice, practice, practice. Safety is the key here!

Step 1:

Gather: a sharp knife, an onion (or how ever many you need to do), and a cutting board. 

Step 2:

Slice the longer end (not the hairy end) all the way through, creating a flat surface. 

Step 3:

Place flat side of onion down on the board. Cut down the middle of the "hairy" end as shown below.

Step 4: 

Remove the skin from each half of the onion completely.

Step 5: 

Rotate the onion so that the flat end is parallel to your body position as depicted below. Then, place your palm on the top of the onion. Make an incision at the bottom of the onion and work your way up.  You control the size of the dice by this first step. You can do a lot of cuts, and have a small dice; or have less cuts and create larger dices for soups and whatnot. Keep in mind as well that you should not go all the way through the onion. Keep a 1/4" distance from the end of the onion so that it stays intact while you are cutting it. Go all the way through and you will have your onion laying in slices all over the place.

It is important that you keep your fingers straight at this point of the procedure. Keeping your ligaments parallel to the knife prevents them from bending and being exposed to the blade, resulting in you loosing the tip of a  digit or two. So, keep your thumb up, and your fingers straight to avoid this!

Step 6:

A small dice on a medium sized onion should look something like this before progressing to the next step. 

Step 7: 

Start slicing perpendicular to your previous cuts, but from the top of the onion like so. Please note that I am not going all the way to the end, and I am leaving room so that the slices stay intact to the onion. 

Step 8: 

It is important to notice here how I am guiding the knife with my fingers. My middle finger guides the blade while being tucked in to avoid contact with the tips of my finger. My pointer finger and ring finger press down to hold the item in place. My thumb and pinkie are pinching the side and tucked in so that I can allow my middle finger to move freely and guide the blade. 

In an effort to make cuts consistent, the distance of this cut should be the same distance as the previous cuts.  

Step 9:

Return to the original starting position and cut perpendicular to the previous cut. Starting at the top and moving from the cut end towards the "hairy" end cut all the way through the onion. Keep your fingers behind your middle finger to ensure safety. 

Step 10: 

Here is a POV shot of going half way through the onion. Note that the distance of these cuts should be the same as the previous two to ensure a square cuts and to keep it sexy. 

Store in a sealed container in the fridge for later use; or use immediately. 

Pickled Red Onion

To tie in with my last post, as well as “Meatless Monday,” I am going to show you my staple red onion pickling recipe and procedure. I’ve talked about pickling before when we did pickled spring veg. These little suckers are packed full of flavor and provide a fabulous color to any dish. One thing I like to do is DIY tacos or flatbreads, and these are great toppers for those. Also try omelets, sandwiches, salads, and even sautés. Just think of it as additional acidity in the dish and the possibilities are endless.

One more note before I supply the recipe: you can leave the aromatics in, or strain them out. It’s really up to you. If you leave the spices in, they tend to provide a stronger flavor. However, if you strain them out, the liquid will only be as potent as it is at that point in time. I’d suggest doing a batch of each and figuring out what you like and basing your progression on that. I chose to leave the spices in this time.

Pickled Red Onions

Ingredients:

2 Tablespoons pickling spice

1 teaspoon sea salt

2 teaspoons sugar

3 cups white distilled vinegar

1/2 cup red wine

5 small or 3 regular red onions (julienne) 

Directions:

1. Toast pickling spice in hot pot
2. Add vinegar, red wine, salt, and sugar to pot. Bring to a boil
3. Place julienne red onion into container. You want it to be large enough to let the liquid cover it completely.
4. Once liquid is boiling, pour over onions. Let cool for half an hour. Cover and refrigerate.
5. Let sit for 12 hours minimum; 24 is ideal! 

How-to: Julienne Red Onion

I’m not sure if I’ve put this up on social media or on here, but I think cuts can make or break you. Consistent and precise cuts can take a dish up one or two levels easily. However, without a basic knowledge of how to execute these procedures, it may be hard to take a dish I put up on here and get it to look like it does in the picture. I know a lot of people see something that looks good and want to make it exactly like it is portrayed. So, I’m going to be doing a weekly how-to series on some basic procedures that will help you blow everyone’s socks off. No matter what you’re serving, nice simple consistent cuts make it look so much more polished and confident.

First up is how to julienne a red onion. The tricky thing with onions is that they are cylindrical. When you’re trying to get straight cuts from a circle, it can be quite precarious to say the least. Keep in mind that this cut can be applied to any onion shaped produce. I just chose to do a red onion because they’re great to have pre-sliced to dress up any dish with a little pop of color and flavor.

If you have any questions or comments please feel free to leave them on the blog or put them on the Facebook page. 

Step 1:

Gather your SHARP knife and a red onion. Place on cutting board. 

Step 2: 

Cut ends off of red onion as depicted in the picture below. You are just looking to trim the ends off, not cut most of the onion apart. The goal is to create a consistent edge.

Step 3: 

Place onion on a cut side and slice down the middle.

Step 4:

Remove outer skin layer. Try not to take the top layer of flesh off. All you need to do is remove the dry layers from the onion.

Step 5:

Rotate the cut part of the onion so that it is facing you. Start slicing the onion from one side to the other.

Step 6:

You want to start off with a tilt in your knife. A 45 degree angle should do the trick. Since the object is round, proceed to cut radially as shown in the picture. This way all the slices will be as consistent as possible. 

Remember to guide your knife with your middle finger while having the tips of your fingers tucked in so you don't cut yourself. I've done that way too many times and it sucks. 

Step 7:

Continue to go through the onion until you have about a quarter left. Rotate the onion so that the rounded end faces you like in Step 5. This will allow you to finish your cut.

I hope this helps! If you have anything you would like me to do in my series, please let me know! 

Broccoli Rabe with Slow-Roasted Tomatoes

The warm weather has gotten me super excited about summer recipes. So this entry will explore an easy preparation for a sensational side dish. This recipe is pretty standard within the restaurant industry, so if you ever wondered how they do it – this is how.

This dish pretty much goes with any protein and you can certainly put it on top of any starch, or even a sandwich. Feel free to substitute broccoli, broccolini, or asparagus in this recipe. It works great for all.  This particular dish can be vegan if you simply omit the butter, but I have found that it helps a lot with the bitterness of the vegetable. I’d say to add a touch of a sweetener (agave nectar, brown sugar, even a balsamic reduction will do) to offset it.

Broccoli Rabe

Ingredients:

1 Bunch Broccoli Rabe (with bottoms cut off)

2 Cloves Garlic (sliced thin)

½ Shallot (diced small) or half a white onion works as well

1 Tablespoon Olive or Coconut Oil

2 Tablespoons butter (unsalted)

1 teaspoon Red Chili Flake

6 Slow Roasted Tomatoes (see recipe below)

1/8 Cup White Wine (whatever you have left over works)

¼ Cup vegetable or chicken stock

½ Lemon or 1 teaspoon Lemon Juice

Directions:

1. Get a pot of water on and bring it to a boil. Take the raw broccoli rabe and place into the boiling water for about 30 seconds to a minute.
2. Strain and place in a container with iced water (too cool and stop the cooking process)
3. Heat up a large pan on medium/medium-high heat. Once the pan is hot reduce to a medium heat and put the oil in the pan. Add the garlic and shallot and sweat (sauté until translucent)
4. Add in your broccoli rabe and slow roasted tomatoes and toss (or stir) to coat it in the oil. At this point, add your lemon and white wine to the pan and allow it to reduce to almost nothing, creating an almost dry pan.
5. Add stock and red pepper flake. Increase flame to medium-high. Move the rabe and tomatoes around to allow the steam from the liquid to cook it and infuse the flavor.
6. When it is almost cooked (just before the stems become limp) add butter or sweetener. Salt and pepper to taste.

Slow Roasted Tomatoes

Ingredients:

6 Plum tomatoes (sliced into 8ths)

1/8 cup Olive oil (or if you have some kind of garlic infused oil, it works the best)

1 teaspoon oregano

1 teaspoon parsley

1 teaspoon basil

1 teaspoon mustard powder

1 teaspoon garlic powder

1 teaspoon chive

2 teaspoons salt

1 teaspoon pepper

Directions:

1. Preheat oven to 250 degrees
2. Toss sliced tomatoes in olive oil (or at  least enough to just coat them)
3. On a sheet tray (cookie tray) with a roasting rack placed on it (if you don’t have one, it’s no biggie) place the tomatoes on so they are not touching.
4. Combine all spices and herbs in a bowl and then sprinkle on top of the tomatoes. If you like other herbs or you want to use something else, go for it! Just make sure they are well seasoned and you will be fine.
5. Place in oven until they become semi dehydrated. You will start to see them look dry and maybe even start to brown a bit. Once this happens, pull them from the oven and let them set and cool. 

Pickled Vegetable Salad with Zinfandel Poached Pears

One of my favorite processes to do is pickling. I love it for the endless possibilities that you can transform not only the taste, but the appearance of it as well. Today, I am going to expose you to a very light pickling solution. I will be doing some other variations, but I do like the light flavor and keeps veggies super crisp for a while (at least a month). Also keep in mind; you don’t necessarily have to use the exact proportions of vegetables that I use in this recipe, or even those ingredients. The goal of this post is to give you a simple and light pickling recipe that you can utilize across the board.  Feel free to also apply this application to small spring vegetables if you can find them where you purchase produce. They are a really easy solution to dressing up a dish and increasing the flavor.

You can utilize different ingredients to create other variations on it. For example: if you want to make your pickling liquid dye your product red, simply add beet juice to the mixture. If the color yellow is the one you seek, utilize some turmeric. Keep in mind as well that when you are pickling things such as radishes, or any lightly colored produce, that it tends to run in color, or absorb the color of the liquid. Given this information, you can deduce that if you pickle red cabbage, no matter what color the pickling liquid, it will run red and turn the entire liquid that color and therefore everything else in it. For this reason I have chosen to utilize white/light green cabbage. Looking back, I would use a savoy cabbage to provide a different texture and for some more contrast in color. Like I said – do whatever tickles your fancy.  

One thing must be made clear; in order to pickle something properly, it must be submerged in the liquid. To accomplish this, I have tried many variations on how to keep the product submerged. The best method is putting some beans (or some other small heavy objects) in a plastic bag and placing it on top of the product. This will keep the product below the liquid. Make sure that you do use a container with a lid and keep refrigerated. This is not a product that should be kept in dry storage, or out on the counter.

I also chose to include wine poached pears in this picture. I simply peeled the pears, submerged them in wine in a pot and allowed to simmer for 20 minutes. Once that is done, take the pears out and reduce the leftover wine liquid until there are bubbles on top of bubbles. This creates a reduction from it. I will explore wine poaching fruit in another post. But, if you want to duplicate this dish - it is pretty easy.

Pickling veggies

Ingredients:

• 7 Radishes (julienne)
• 2 Carrots (julienne)  
• 1 Fennel head (julienne)
• 1 Onion (julienne) use red onion to die liquid pink
• ½ Cabbage head (julienne)

Pickling liquid (if you have pickling spice, simply substitute all spices for 3 Tablespoons pickling spice):

Ingredients:

• 1 teaspoon fennel seed
• 1/2 teaspoon celery seed
• 1 Tablespoon pepper corns
• 2 teaspoons salt
• 2 bay leaves
• 1 teaspoon coriander seed
• 3 cups vinegar (white to absorb color, red to add color)
• 4 cups water

Procedure:

• Combine all veggie ingredients in a container(s) that has a lid. You want the container(s) to be filled almost to the top to leave room for the liquid to cover the product.
• In a hot pot, put in spices and toast briefly (about 30 seconds max) to help bring out some essential flavors.
• Add vinegar and water. Bring to a boil
• Carefully pour hot liquid into container(s) with veggies.
• Allow to cool. Cover and store in refrigeration. 

Make your fridge work for you

In my vast ponderings of information to provide to my readers, I found myself staring at the fridge trying to figure out what to make or address. It occurred to me that one of the biggest issues with eating healthy is the fact that most people (including myself) are extremely lazy and sometimes just don’t want to cook for whatever reason imaginable. So, I’d like to provide you with some of my restaurant knowledge.

This method of batching and staples will allow you to utilize leftovers and be able to create healthy and fresh dishes in literally a few minutes. The trick is to do a batch big enough to sustain three meals (on average). Doing this size batch allows you to also utilize seasonal produce, and experiment with different variations and truly perfect your dishes to the point you want them to be. I’ve created a list below with a brief explanation as to why I’ve included it and how to utilize it. Please feel free to comment on other staples that you keep!

Pre-cut product – one of the hardest things about cooking is chopping veggies to be cooked. So, I have found it very easy to, when making something, cut up some extra and set it aside in a bag or small container. This way you can have items ready to go, and not mess with a cutting board or the mess that can populate all over the counter. Help you help yourself, and stay prepped! If you juice, or do smoothies; take an hour aside one day a week and get some bags prepped up with your usual suspects. This way all you do is take the bag, dump it in, and you’re in business!

Fruit – Whether it’s fresh fruit, or preserved fruit, having these sweet products in your fridge allows you to have a quick grab-and-go snack, or simply add a sweet component to a spicy dish. Fruits are also great for dessert applications. Keep in mind as well that avocados are fruits.  I’ll be addressing preservation methods of fruit a little bit later on in the blog progression, as items get into season.

Vegetables – These are key; probably the most important. Without fresh vegetables, you will suffer from a serious lack of nutrients. Furthermore, try and buy these as local as possible to reduce greenhouse gasses and cost of labor and transportation on large companies.  I will be going into greater detail on which vegetables can be utilized to do what, but I will provide a quick list for you below:

·         Dark leafy greens – these are essential. The versatility and nutritional value of dark leafy greens (kale, spinach, collards, and mustard greens) is incomparable to the space they can take up in your fridge. You can use these in soups, smoothies, sauté’s, or even braises. 

·         Celery – I love utilizing celery in almost everything. I shave it down to use in salad, it’s a basis for soups, adds a nice pop to roasted or braised veggies. This is a standard item in the professional kitchen. Also, eaten raw, it takes more calories to consume it than it actually provides.

·         Carrot – I use carrots in a lot of applications. Traditionally speaking the carrot is one of the base elements in classical cooking. I use carrots to roast, steam, juice, and add some crunch and color to slaws.

·         Onion – yet another staple in the professional kitchen. I would suggest exploring different kinds of onions if you can. White, Spanish, and yellow onions are the varieties most used in cooking. However, by using a red onion, you can jazz up a dish and add some color to it. I also find red onion to be a little more potent in the raw form.

·         Peppers – Ranging from sweet bells, to spicy habaneros, peppers are a great addition to have on hand. You can roast them, or just eat them raw with a dip. The possibilities are endless and they really add to the subtle crunch of a salad if shaved down. These can also be used in other applications like salsa and bruschetta.

·         Root vegetables – these include radishes, potatoes, and beets. These are great to roast or to fry. You can also use them to beef up the yield of a soup or simply braise them with some meat. But, since they are underground, they tend to have a higher caloric count.

·         Seasonal – Also stock 2-4 seasonal vegetables. These range from asparagus in the spring, to tomatoes in the summer, and squashes in the fall.  There’s simply nothing better than produce that is fresh and ripe and local! Get creative!

Herbs – bring in another level of complexity into your dishes. You can utilize these in many ways ranging from soups, sauces, sautés, dips, salad additives, and garnishes. I would suggest stocking the following: parsley, cilantro, thyme, oregano, rosemary, and basil. The possibilities are endless; and it makes your dish so much better to have a nice pop of green on it. Herbs also aide in the aroma of the food, which then stimulates and prepares your palate. I would also highly suggest stocking herb oil as well. It’s a quick and easy way to utilize herbs that may be going bad and preserve them longer while maintaining a good flavor.

Beans – Being one of the highest sources of plant based protein in the world, beans allow you to simply add them to anything and increase your protein intake. You can add them to salads, patties, soups, sauces, stews, or even pureed into a “hummus”. So, hopefully you can see the full utilization of this versatile product and its importance in diet.

Rice/grains – Having some pre-cooked items like this are super useful when it comes down to utilization. You can add ingredients and create cold grain salads (bulgur wheat, faro, barley, quinoa, etc.) or simply do a quick pan fried rice, or whip together a quick veggie patty (not burger, burgers have meat). It’s also very easy to reconstitute/reheat with a small amount of liquid and garnish and completely change the flavor profile.

Pickled vegetables – This is a great way to preserve vegetables that may be going bad soon. You can also use these veggies (and liquid) as salad toppers and the liquid as a flavoring agent in your salad as well. You can also use this as a great crunchy addition to any sandwich, or simply as a side dish. Drain the vegetables from the liquid; add some acid (vinegar, or citrus) and some seasoning/herbs and you’ve got marinated vegetables ready to go. By modifying the pH level of the holding liquid, you are able to maintain freshness for weeks at a time. Pickling also offers you a fat-free option in your consumption without losing any flavor, if you’re not into the raw movement as much as I am.

Juice – If you are buying it in the store, or juicing yourself, this is a must have for me. You can drink them straight, mix them with some booze, or reduce to a sauce. I’ve also found it very helpful to have juice around when making vinaigrettes, simple desert sauces, and glazes. I do a lot of Caribbean/Mexican influenced cooking and creating a sweet and hot profile is possibly one of my favorite combinations.

Yogurt – I use yogurt both for its nutritional purposes, and as a sour cream or heavy cream substitute in sauces and soups. It is a bit tangier, but I find it to be a pleasant change from the heaviness of cream. I’ve also utilized this as a base for spreads (substitute for mayo), and a great alternative to plain vanilla iced cream. Simply by adding some vanilla extract, and a touch of cinnamon, you have a healthy and sweet snack.

Reductions - a highly useful sauce-on-hand, reductions are simple, sweet, and ready to use. I would suggest reducing some juices (orange or apple), a wine (usually red), or soy. These can easily be thrown on some fruit or yogurt as an additional sweeter; but on a more natural level. You can easily use those as a basis for numerous sauces and simple garnishes.

Citrus – I have found this to be one of the most underutilized products in the home kitchen. Citrus fruits (lemon, lime, orange, and grapefruit) not only provide brightness to a dish, but you can also zest the outer flesh to increase the citrus flavor. A lot of times, I have citrus lying around that’s completely zested, exposing the pith and creating a dry flesh texture. This is completely fine, and you can still utilize the juice, or merely eat it raw or segment it into a salad.

Milk/butter – As fattening as butter is, and with all the negative annotations associated with milk, I still utilize them, but in small amounts. Milk is great for making dairy based sauces and thinning out creamy dressings (instead of using water). I would urge greatly that if you buy milk, you get whole milk. By the time all the fat has been taken out for 2%, 1%, and skim, there is hardly any nutritional value whatsoever. Butter is also good for classic sauces, and adding a little in a sauté dish does add another level of dimension to the dish that is quite pleasing. Although, I will say, when I use butter, it’s usually about a teaspoon per portion at most.

Cheese – I’m a cheese fanatic! I love cheese in dishes, especially with something fried or on sandwiches. Cheese is a great way to increase protein on a dish, or simply add extra flavor or saltiness. I would encourage you to explore any local cheeses that you may encounter. The cheese scene has become very artisanal lately and there are a ton of great new styles, and twists on old ones as well. I would say steer clear of things like cheese whiz or American cheese – it’s not really cheese, but some over processed combination of chemicals designed to taste and feel like cheese. I would also suggest having a small container or bag with pre-sliced, shredded, or grated cheese. It’s so much easier to just reach in and grab what you need and move on.

Eggs (hard boiled) – Eggs are a great and simple source of protein. But I find when cooking them, I just get annoyed with making a dirty pan or pot. So I offer you this suggestion: take half of your eggs and hard boil them. You can use a marker to indicate which ones are already cooked (don’t tell the health department I told you to do this!), or simply keep them in a separate location. This way you can easily take some precooked meat or vegetables from the night before, throw in a sliced cooked egg, or mash it all up into a salad. The quick and easy possibilities with this are pretty much endless.

Springtime Bean Stew with Shaved Asparagus and Fennel Salad

So, earlier this week I found myself in the middle of Mother Nature’s “doom and gloom.” You know, one of those days where it’s cold and rainy outside and you simply crave the warm spring sunshine. These days usually consist of me cleaning out the fridge and making some kind of soup or stew concoction; and this day wasn’t any different!

After gathering up random odds and ends, I decided that the only answer on that frigid spring day was to make a stew. There’s simply nothing like being warmed from the inside out with this plant based protein. But, if you know me, that is nearly not enough – it’s got to be extra special nice. So what better to top the stew with than a shaved vegetable salad? Nothing.  So, without further to do, I present the following recipe.

Aduki Bean Stew garnished with a shaved fennel and asparagus salad... ENJOY!

Stew:

Ingredients:

1. 2 cups carrot (diced)
2. 2 cups onion (diced)
3. 2 cups celery (diced)
4. 2 cloves garlic (minced)
5. 2 Tablespoons olive oil
6. 1 cup white or blush wine
7. 16 cups stock (vegetable)
8. 2 bay leaves
9. 6 dashes Tobasco
10. 1lb 12oz canned tomato (whole or diced)
11. 500g Aduki bean (rehydrated)
12. 1 bunch cut asparagus stems (save heads for salad) cut on bias
13. 4 cups (packed) fresh spinach
14. 1.5 Tablespoon sea salt
15. 2 Tablespoons pepper

Directions:

1. Use large pot over medium heat. Once hot, add oil.
2. Combine ingredients 1-4 in a pot. Cook until onions are translucent. Stir occasionally.
3. Deglaze with wine (add to pot and allow to reduce slightly).
4. Add ingredients 7-11 and bring to a simmer for 1 hour (or until beans are tender).
5. Add asparagus and spinach. Stir in to stew.
6. Use salt/pepper measurements, or season to taste.
7. Stew is ready when asparagus becomes tender and spinach is wilted.

Salad:

Ingredients:

1. 1 Head fennel (shaved)
2. ¼ Red onion (shaved)
3. 1 Bunch of remaining asparagus heads (from previous stew)
4. Zest 1 lemon
5. 1 Lemon skinned and cut thin (cut in half from top to bottom, lay flat part down, slice thin)
6. ¼ Cup fennel greens (green part of fennel that looks like dill)
7. ¼ Cup parsley (chiffonade)
8. 1 teaspoon grated ginger
9. ½ teaspoon salt
10. 10 Grinds fresh pepper
11. 1 Tablespoon Olive oil

Directions:

1. Shave ingredients on a mandolin (or slice thin if you have the knife skills to do so).
2. Combine all ingredients in bowl and toss to incorporate.
3. Let marinate for about an hour before serving.

Proper Sanitation of Vegetables

Ever since I was exposed to the idea of “Sanitized vs. Clean,” I have wondered the validity of merely rinsing or scrubbing off vegetable matter before preparation. We have been drilled that we always must wash our hands with soap and warm water to kill pathogens that we may have picked up throughout the day. So, on a consumer basis, what is the best way to reduce pathogens that may be on the surface and in the crevices? This entry will expose you to a lot of options to protect yourselves against Escherichia coli O157:H7, Salmonella, or Listeria monocytogenes.

It turns out that there are a wide variety of products and solutions that quickly and easily solved this problem. Upon looking further, there are some vegetable washes that are sold in supermarkets; however, the USDA and the FDA  doesn’t recommend their use . If these departments don’t recommend these washes that are sold in stores, then what are we supposed to sanitize our vegetables with?

One solution is surprisingly simple and cheap to execute. Combine white vinegar and water with a ratio of 1:3. Studies in Michigan State University recorded that while rinsing and scrubbing with a brush removed approximately 85% of pathogens while using the vinegar mixture removed 98%. There is also an even easier application process; simply put the mixture into a spray bottle and spray on your desired product. Rinsing the solution off afterwards removes dirt and all the pathogens that the vinegar destroyed. There has also been some further development on this natural method; by combining this mixture with a 3% hydrogen peroxide solution (applied with a second bottle) it drastically increases the sanitation properties of the solution. 

There are several other “home-made” sanitizers that are food safe. Several vegetarian sites posts these chemical concoctions, and the running trend seems to be combining a bunch of naturally strong acids and antiseptics (such as vinegar and citrus juices and zest) and then either spraying it on the vegetables or soaking them in the solution. Oklahoma State University  published some research “Guidelines for the Use of Chlorine Bleach as a Sanitizer in Food Processing Operations”  In the findings, they explain that 1 Tablespoon of bleach to one gallon of water does the trick for most jobs. It doesn’t, however, state the percentage of sanitation that it achieves. 

In contrast, there are several products on the market that do not use natural means for achieving this goal. Most of these products (Okamisu, Lotus Sanitizer, and San Jamar) are coming from Asia and Europe. However, most of these products do not use chemicals, but rather Ozone. Ozone is the combination of three oxygen atoms (instead of the regular two that we find naturally). By creating this molecule, it eliminates 99.97% of pathogens, including E. coli on contact. Again, for these products, the same application applies.

So overall it’s easy to see that by simply rinsing off your vegetables, you hardly accomplish the task at hand. The vegetables need to be sanitized, just like your hands and equipment must be sanitized before cutting into things to avoid cross contamination; and by simply adding vinegar to water, this can be done guaranteeing  that your vegetables will be 98% cleaner then when your received them. 

If you have any other tips or alternative methods, please comment below and inform us all! On Twitter? @josiah_andrews or simply #altfoodtlk to get connected to the community.