Weekly Roundup - Living On Nothing Edition [Survival Today

Did you hear about the guy that lives on nothing? No seriously, he lives on zero dollars a day. Meet Daniel Suelo, who lives in a cave outside Moab, Utah. Suelo has no mortgage, no car payment, no debt of any kind. He also has no home, no car, no television, and absolutely no “creature comforts.” But he does have a lot of creatures, as in the mice and bugs that scurry about the cave floor he’s called home for the last three years.

To us, Suelo probably sounds a little extreme. Actually, he probably sounds very extreme. After all, I suspect most of you reading this are doing so under the protection of some sort of man-made shelter, and with some amount of money on your person, and probably a few needs for money, too. And who doesn’t need money unless they have completely unplugged from the grid? Still, it’s an amusing story about a guy who rejects all forms of consumerism as we know it.

How to Brew Your Own Beer and Maybe Save Some Money. A fantastic introduction to home brewing, something I’ve never done myself, but always been interested in trying. (@Generation X Finance)

Contentment: A Great Financial Principle. If I had to name one required emotion for living a frugal lifestyle it would be contentment. Once you are content with your belongings and your lot in life you can ignore forces attempting to separate you from your money. (@Personal Finance by the Book)

Use Energy Star Appliances to Save On Utility Costs. I enjoyed this post because it included actual numbers, and actual total savings, from someone who upgraded to new, energy star appliances. (@The Digerati Life)

Over-Saving for Retirement? Is it possible to “over-save” for retirement? Yes, I think so. At some point I like the idea of putting some money aside in taxable investments outside of retirement funds, to be accessed prior to traditional retirement age. (@The Simple Dollar)

40 Things to Teach My Kids Before They Leave Home. A great list of both practical and philosophical lessons to teach your kids before they reach the age where they know everything. I think that now happens around 13 years-old. (@My Supercharged Life)

Index Fund Investing Overview. If you are looking for a place to invest with high diversification and relatively low fees (for broader index funds with low turnover), index funds are a great place to start. (@Money Smart Life)

5 Reasons To Line Dry Your Laundry. My wife and I may soon be installing a clothesline in our backyard. In many neighborhoods they are frowned upon - one of the reasons I don’t like living in a neighborhood. I digress. One of our neighbors recently put up a clothesline, and we might just follow his lead. (@Simple Mom)

* 4 Quick Tips for Getting Out of a Rut * Young and Cash Rich * Embracing Simple Style * First Trading Experience With OptionsHouse * The Exponential Power of Delayed Consumption * How Much Emergency Fund is Enough? * 50 Questions that Will Free Your Mind * Save Money On Car Insurance

http://www.idigmygarden.com/forums/archive/index.php/t-22297.html

zucchini apple pie???

w8in4dave
August 28th, 2009, 10:59 PM
INGREDIENTS (Nutrition)
1 recipe pastry for a 9 inch double crust pie
2 large zucchini
2 tablespoons lemon juice
1 pinch salt
1 1/4 cups packed brown sugar
1 1/2 teaspoons ground cinnamon
1 1/2 teaspoons cream of tartar
1 pinch ground nutmeg
3 tablespoons all-purpose flour

DIRECTIONS
Peel the zucchini. Cut into quarters lengthwise, then remove seeds and cut crosswise (as you would cut apples for apple pie). Toss together 4 cups chopped zucchini, lemon juice and salt. Place mixture into frying pan and cook until tender-crisp.
In a separate bowl, mix together the brown sugar, cinnamon, cream of tartar, nutmeg and flour. Add the cooked zucchini to sugar mixture and mix well. It will be a little runny, but that’s OK.
Place filling into a 9 inch pie crust, dot with butter, and place top crust on. Bake in oven at 400 degrees F (205 degrees C) for 40 minutes or until golden brown.

http://www.idigmygarden.com/forums/archive/index.php/t-22348.html

Sweet Potato Leaves are edible

TastyofHasty
August 30th, 2009, 02:43 PM
Looking for some green from the garden I could put into spring rolls, I decided to try cooking a few sweet potato leaves, since I’ve read they’re edible. I just melted a little butter in a small frying pan, added a bit of olive oil, sliced about a cup of sweet potato leaves into strips and mixed them up with the bit of butter and oil, left the heat on medium-low, when they turned bright green I tried a couple strips. Quite a firm leaf, it had lost its sour tang with cooking and tasted like ... um ... a vitamin-ey collard green. I added a tiny bit of water to the pan and let them cook another 10 minutes, till they had just turned from bright green to olive. Added salt and pepper ... not bad! The cooking tenderizes them. These would probably be quite good sliced in a soup or some liquid that would use their extreme greenness and vitamins well. But I need some green for spring rolls, and these might just float the boat.:)

Thought I’d mention it as a lot of people have a lot of sweet potato leaves out there about now.;)
bellzeybubba
August 30th, 2009, 02:49 PM
Thanks Tasty, I’ve been eyeballing my sweet potato greens and wondering just how to cook them.
Roserock
September 2nd, 2009, 02:02 PM
Thank you, this sounds like it’s worth a try.
Colleen
September 10th, 2009, 10:32 PM
I’m so glad I can eat these beautiful leaves. The deer sure are! :(
Are they too strong to use in a vegetable puree for soup? Do you think?
TastyofHasty
September 11th, 2009, 12:09 PM
I’m simmering the bones from a whole turkey (carcass, at this point). Yeah, I think maybe some sweet potato leaves could go into the soup. But first those bones will simmer all day.

Not sure what you mean about a vegetable puree for soup, Colleen, but me, I’m going to: gather leaves, wash them, cut into strips, add to the soup AFTER I’ve removed the bones, probably simmering about the last 40 or 50 minutes before the soup’s done, will make them super-tender.

I wonder what vitamins are in the leaves?
noob
September 11th, 2009, 01:07 PM
When I was a kid, my grandma used to cook the leaves in soup, just a clear chicken stock with the leaves thrown in. It has a bit of a slimy texture, but tastes good. We also used to have it as a dish, stir fried with some oyster sauce and sesame oil. Simple and nutritious!
gulfcoastguy
September 11th, 2009, 04:28 PM
Sounds great Tasty. Maybe some hot pepper and garlic with the sweet potato leaves cut into ribbons for the soup.

http://www.idigmygarden.com/forums/archive/index.php/t-22010.html

Cucumber Recipes....any and all that you may have, and would like to share.

Gort
August 21st, 2009, 02:22 AM
Well... my recipes.. many others I know, have had similar/same recipes...but:
Here I go.

1) Cucumber Salad( a few versions):

a) Cover cucumbers with water(very little), then add some salad(or cooking...like Canola) oil.... and some vinegar(white or apple cider. We use apple cider vinegar)some sliced onions, and black pepper. Let marinate for 1-2 hours(at least), and serve.
The amounts... it just various, from one person, to the next.

Just experiment.. and see if you like this... then make any changes to the recipe, if you like the general idea.

b) We just take cucumber slices, add Miracle Whip,and some honey(some folks use regular white sugar)..and make enough of the Miracle Whip/Honey (like a salad dressing..just a slightly sweeter Miracle Whip..or Mayo, if you prefer) to cover the cucumbers.
I sometimes will add(for myself), some onion powder, garlic powder, black pepper, and a 1/2 tsp of apple cider vinegar, for my serving.

Sorry that I don’t have “exact” measurements, etc... every one I know, who has similar recipes... all have different measurements of what they add.

I am wondering about Cucumber Soup.

Has anyone ever heard of deep-frying slicing cucumbers?
I have thought that I heard of dill pickles being deep fried(?) before.

Just wondering how many recipes/ideas are out there for cucumbers..slicing/pickling.....

Have a good day.
bellzeybubba
August 21st, 2009, 07:21 AM
The thing I do most often with cucumbers is make Asian style quick pickles. My family loves it. I have some exact recipes but I lent that cookbook to a friend and most of the time I just wing it anyway. I usually use cucumbers that are young or varieties that have smaller seeds - if not I’ll seed them first. I cut the cukes into thin slices and put in a colander. Sprinkle all over with salt and let sit in the colander for an hour or two. Then if you want you can rinse them and gently pat dry, usually I don’t rinse but just pat dry and toss in a dressing. For my dressing I’ll use something like a little soy sauce (2 TB or so), a little sugar (1 tsp or so), a little sesame oil (another tsp or so). Sometimes I just use Kikkoman’s teriyaki sauce as the dressing. Yum
GAGardenGirl
August 21st, 2009, 07:45 AM
Gort,

I have never fried a cucumber, but I have fried pickles. I LOVE them. They make a great snack for football. A cucumber soup sounds really refreshing. Especially if you added a plain yogurt to give it a creamy texture. I think it would probably be good with a lot of different herbs, that if used separately would give you a different flavor every time. (i.e. dill, mint, etc.) I think one of my cooking magazines has some recipes in it. I’ll check and post anything that looks interesting.

GGG
bellzeybubba
August 21st, 2009, 08:07 AM
Oh I know what you could do for a cucumber soup - a gazpacho. I don’t have a recipe that I’ve made but I found this one online, it looks delicious:

http://www.sugarlaws.com/cucumber-gazpacho
SpaceAge
August 21st, 2009, 09:05 AM
similar ,

thin slice a cuke , in a cereal bowl pour a tablespoon or 2 of olive oil , and an 1/8 cup of Red Wine Vinegar ... place a layer of cuke slices and sprinkle coarse Kosher Salt repeat layers of cukes & salt , the vinegar & oil should rise with the layers &be a part of the layering process , when bowl is almost full stir it up if needed to insure all pieces have been coated with oil & vinegar add additional vinegar if required , cover w/ saran wrap , chill in fridge

I either just eat it straight or in can be incorporated with lettuce type stuff
Gort
August 21st, 2009, 12:26 PM
Interesting recipes/comments, everyone.

Hope to see even more.

I still have some cucumbers growing.... and would like to try some of these recipes.
garden_vato
August 21st, 2009, 01:34 PM
something ive been doing with my lemon cucumber is cutting them up into small squares, like i would with salsa. if you have like 5 lemon cukes, throw in one medium looking tomato with them, a little bit of olive oil, a tiny bit of red wine vinegar, some salt and pepper, and crumbled feta cheese. its pretty good stuff
springfever
August 22nd, 2009, 09:40 PM
pico de gallo. diced cucumbers, diced onion, diced tomato, diced jalepeno, minced garlic, chopped cilantro, sprinkle with lemon or lime juice. yum!!
Echinacea Pepperfoot
August 24th, 2009, 04:23 PM
I’ve been eating this the past few days. A variation on authentic Greek salad.

Cucumber slices, heirloom tomato chunks, red onion slices, red bell pepper, basil, oregano, salt, pepper, olive oil, olives, capers (optional). If you add feta, it’s a traditional village summer salad in Greece (no, they don’t use lettuce, and don’t always add vinegar! It’s still great).

Because of what I have on hand, I’ve been using chunks of cheddar, crumbled nuts, parsley and fennel in there too. You can eat it right away, but it’s even better when you mix it all up and let it sit for the flavors to marry. Yesterday I added some raspberry vinegar to the mix (any salad vinegar would be good).

It’s so delicious and satisfying. Much different than your typical salad.
artemisia
August 24th, 2009, 08:11 PM
Cover cucumbers with water(very little), then add some salad(or cooking...like Canola) oil.... and some vinegar(white or apple cider. We use apple cider vinegar)some sliced onions, and black pepper. Let marinate for 1-2 hours(at least), and serve.
The amounts... it just various, from one person, to the next.

We used to have those cucumbers all the time when I was growing up. You could smell them all throughout the house (that’s a good thing!). Love those cukes.
Longtail
August 24th, 2009, 08:24 PM
I like cukes with lime jello and sour cream and other stuff?? all blended and refrigerated in a mold. I dont know what its called nor how she makes it but its good stuff. I might look it up if anyone is interested.
FourDeuce
August 25th, 2009, 12:52 PM
I had a cucumber dish in a restaurant in Paris once that was very good. It was just sliced cucumbers in a light white sauce that tasted like it was made with mayonnaise. :)
bellzeybubba
August 25th, 2009, 03:56 PM
Maybe the sauce was mayonnaise. If you’re not used to freshly made mayonnaise, it’s quite different from the mayonnaise you find in a jar, and can be made much thinner.
gardencrazy
August 25th, 2009, 08:12 PM
Here’s a couple of favorites

Cucumber Garlic Yogurt Sauce (Dip)

Greek and Lebanese foods are some of my favorite. Both have their own versions of this sauce. Serve with flatbread wedges. This recipe comes from The Cooking of the Eastern Mediterranean by Paula Wolfert. This makes 2 ½ cups and serves 6 people.

Ingredients

1 long English (or seedless) cucumber, peeled
2 cups plain low fat yogurt
2 garlic cloves, peeled and diced fine (minced) with a pinch of salt
Sea salt to taste
3 teaspoons dried mint, crumbled
1 teaspoon olive oil
Sprigs of fresh mint for garnish

Finely dice the cucumber. In a medium bowl, combine the yogurt, garlic, and ¾ teaspoon salt. Drain the diced cucumber of any liquid. Add the cucumber and dried mint, blend well. Cover and refrigerate until well chilled, 1 hour. Garnish with a drizzle of olive oil and a sprigs of fresh mint.

Tomato Cucumber Salad

This one’s a favorite made by a local restaurant called Dinosaur BBQ. The recipe comes from their cookbook. Feeds 6

Ingredients

Salad
1 ½ lb tomatoes
Pinch each of kosher salt and black pepper
Pinch of sugar
2 medium cucumbers
½ large red onion
30 small fresh basil leaves

Dressing
½ cup extra virgin olive oil
¼ cup red wine vinegar
Black pepper
1 teaspoon kosher salt
4 garlic cloves, minced
1 teaspoon sugar
1 teaspoon dried oregano

Core the tomatoes and cut lengthwise into 6-8 wedges. Cut each wedge in half crosswise. Place the tomatoes in a large bowl and wake them up with a big pinch of salt, pepper and sugar. Cut the ends off the cucumbers and use a vegetable peeler to make long stripes in the skin. Cut the cucumbers in half lengthwise and then crosswise into ¼ inch slices. Add to the tomatoes. Peel the onion and cut lengthwise into slivers. Dump the onions in with the tomatoes and cucumbers and give everything a good toss.

Clean and dry the basil leaves. Stack them on top of one another and roll lengthwise into a tight cigar. Cut crosswise into thin strips and stir into salad.

Throw together a batch of dressing. Whisk all ingredients together in a small bowl. Pour over tomatoes and cucumbers. Marinate the salad at room temperature for several hours. Refrigerate any leftovers.

http://www.idigmygarden.com/forums/archive/index.php/t-22844.html

Frying vegetables, your favorite batters or coatings?
bellzeybubba
September 11th, 2009, 09:36 AM
Tonight I’m going to fry up a mess of eggplant and okra from the garden, Friday night special, I can’t wait!

My mother didn’t fry, I don’t have any family batter recipes. In the past few years I’ve been experimenting will all kinds of styles and batters but I’m just not sure I have a favorite yet. Last time I did okra I used a good recipe from a new cookbook that turned out pretty well so I might do that again - soaked it in milk for a while, then tossed it in about 2/3 cornmeal and 1/3 flour with a lot of creole seasoning. Normally when I do eggplant I don’t use a batter and I toss the fried bits with pasta, but tonight I want to do it as fried pieces, finger food.

What are your favorite batters or coatings to use when frying vegetables?
lorna-organic
September 11th, 2009, 10:15 AM
Do you sweat your eggplant before frying, Bell? The globe varieties contain a lot of moisture which can be sweated out so the eggplant doesn’t spit at you during frying. (The procedure for sweating is slicing the eggplant, salting it down heavily, letting it sit for awhile, then wiping the salt and droplets of moisture off with a towel.)

I usually coat vegetables in flour, then dip in a batter of egg, milk, salt and pepper, and coat again with flour. It is important to keep the frying temperature fairly constant, by not adding too many items to the pan at one time. (Adding items temporarily lowers the temperature of the cooking oil.) The more constant the correct temperature is, the less oil the vegetables (or meats) absorb during frying. Placing the cooked items on a rack with a paper towel or brown bag beneath it, rather than placing on a paper towel covered plate, helps them to retain their crispness.

Deep fried cauliflower is one of the best fried vegetables I have ever tasted. I also like deep fried mushrooms.
Emerald
September 11th, 2009, 10:15 AM
I am afraid that my favorite veggy coating is still Drake’s Mix- that is what my mom used and I still use- I have found that you can add a bit more or less water to get different coatings.
I have also used what you have posted for fried green tomatoes and fish!
I also like cornstarch and sparkling water that they use for tempura- pretty much my like on fried stuff is- if you batter it and fry it I will EAT IT!:D
http://www.drakesbattermix.com/
But it might be a Michigan thing like VERNORS!! Whoo Hoo!
Emerald
September 11th, 2009, 10:24 AM
Do you sweat your eggplant before frying, Bell? The globe varieties contain a lot of moisture which can be sweated out so the eggplant doesn’t spit at you during frying. (The procedure for sweating is slicing the eggplant, salting it down heavily, letting it sit for awhile, then wiping the salt and moisture off with a towel.)

I usually coat vegetables in flour, then dip in a batter of egg, milk, salt and pepper, and coat again with flour. It is important to keep the frying temperature fairly constant, by not adding too many items to the pan at one time. (Adding items temporarily lowers the temperature of the cooking oil.) The more constant the correct temperature is, the less oil the vegetables (or meats) absorb during cooking. Placing the cooked items on a rack with a paper towel or brown bag beneath it, rather than placing on a paper towel covered plate, helps them to retain their crispness.

Deep fried cauliflower is one of the best fried vegetables I have ever tasted. I also like deep fried mushrooms.

Lorna, we lightly steam broccoli and then smush a small hunk of cheese in the broccoli and then dip and fry it- it is like heaven in the batter! Another family favorite is the small green onions- you just clean them and then dip the whole thing-greens and all in the batter and then fry- the kids even like zucchini strips deep fried- have you tried pickles or green beans yet? I do steam the green beans just a bit as they don’t get so dark before the bean gets cooked.
We only deep fry once or twice a year due to the hubby’s diet, but when we do- everything but the shoes tend to get battered and fried!;):D If you like mushrooms- you have to get some of the big portobella ones and cut them into strips and then deep fry- very yummy- baby corn (the stuff from stir fries) also yummy.
The very worst, yet great tasting thing that we have deep fried was clumps of day old mac and cheese- it has to be the biggest guilty food secret ever! Just make the mac and cheese(the good stuff too not the powdered stuff) and then lightly grease your mini cupcake pan and put a glop of mac and cheese in each one and then get it good and cold- then pop them out and lightly flour them and then dip in the batter - deep fry and your set- sometimes they do fall apart, but still yummy- I wonder if freezing them would work before battering?
bellzeybubba
September 11th, 2009, 10:28 AM
lorna I sweat my eggplant from the store but the eggplant in my garden is a thinner kind and it is so sweet, I wasn’t sure if I would sweat it or not.

Thanks to you and Emerald for the suggestions :). One of my favorite fried vegetables when eating out is tempura sweet potato, but I have yet to replicate it.
lorna-organic
September 11th, 2009, 11:05 AM
I don’t sweat Japanese eggplant, Bell, one of the thin varieties. Actually, I hardly ever fry anymore. I used to when I had company regularly. Fried chicken was something people often asked for.

Em!! LOL, how decadent, fried mac’n cheese balls!! Crab cakes are one of my favorites, plus clam strips and fried cod. I used to fry bread! Portabella strips, that sounds really good. :)
Desert Rat
September 11th, 2009, 11:15 AM
I like to dip whatever you’re going to fry in eggwash then a mixture of flour and Panko, japanese breadcrumbs which are usually readily found at most markets. Especially good for shrimp and chicken strips, always very crunchy.
bellzeybubba
September 11th, 2009, 01:42 PM
Do you use panko for veggies too rat? I’ve got some and would like to try them. Dip the veggies in milk or eggwash first?
Desert Rat
September 11th, 2009, 02:23 PM
I beat up an egg or two with a little milk or water and dip in plain flour first them into the eggwash then into the flour/panko mixture (add salt to this ) about half and half, then fry. I do use this for vegs and it works well, you may want to try using less flour for more crunch. I use straight panko for shrimp and chicken and it comes out really crispy. Be sure and salt the flour mixture though or it will taste pretty bland and it takes more than you might think. I taste it (I know, dry flour?) and keep adding salt until it actually tastes salty. Good luck.
bellzeybubba
September 11th, 2009, 07:28 PM
I just tried what Desert Rat suggested with the eggplant, and it turned out very good! Panko is great for the crunch. I did not salt the eggplant first. I did put it in the fridge for ~30 minutes after doing all the coatings but before frying, I read a few places online that this help sets the batter. I also made a homemade ranch dressing for dipping.

My daughter said “Mom, is this your way of tricking us into eating more vegetables, by making them taste good?”. :D
Longtail
September 11th, 2009, 08:46 PM
We just like a pan searing flour from Wegmans. its thin, seasoned and doesnt soak up a bunch of oil.
Desert Rat
September 11th, 2009, 09:52 PM
Glad you enjoyed the crunch BB. Also makes very good fried zucchini and you really should try it with shrimp and chicken strips, really good.
hydroinoklahoma
September 11th, 2009, 10:21 PM
Gotta say bass pro shop’s uncle buck fish batter mix is awesome on squash ......and peppers....I just make an egg wash coat the veggies with dry mix and in the oil...............
ratdog
September 12th, 2009, 04:35 PM
We like this batter. It’s from “The Higher Taste” a Hare Krishna book. Good for deep fried cauliflower,eggplant,etc. Oh, and Cod.
1 and 1/2 cups garbanzo-bean flour
1 teaspoon salt
1 teaspoon cumin powder
1 tablespoon coriander powder
pinch of cayenne
pinch of hing
1/2 teaspoon turmeric
1 teaspoon garam masala
combine flour and spices in a bowl, stir in water until it becomes a medium-thick pancake batter.
bellzeybubba
September 12th, 2009, 04:41 PM
oh thank you ratdog! I love garbanzo bean flour but I haven’t had it in a long time - I used to make potato pancakes with it when I lived in a city and could get it more easily. That sounds delicious, I’m going to have to order some.
bluelacedredhead
September 12th, 2009, 04:54 PM
[SIZE=”4”][COLOR=”DarkGreen”]Pickles SIZE]:eek: Never had them, but I just saw Deep Fried Pickles on Diners, Drive-Ins and Dives and they looked to Die For!

Tapioca Flour gives a lovely sheen to stir fried veggie dishes when used as a thickener.

http://webcache.googleusercontent.com/search?q=cache:CVmxcQQblc4J:www.google.com/Top/Home/Cooking/Soups_and_Stews/Fruit_and_Vegetable/Tomato/+Fruit+%26+vegetable+flours+can+be+made+with&cd=17&hl=en&ct=clnk&gl=us&client=firefox-a

Roasted Yellow Pepper Soup and Roasted Tomato Soup with Seranno Cream - http://www.epicurious.com/recipes/recipe_views/views/11554/
Gourmet recipe that uses two types of soup in one dish.
Tomato Garlic Soup with Tortellini - http://www.ivu.org/recipes/italian/tomato-garlic-soup.html
Made with a vegetable broth or stock with herbs.
Spicy Green Tomato Soup with Crab & Country Ham - http://www.culinarycafe.com/Soups-Stews/Spicy_Green_Tomato_Soup.html
From the book, Not Afraid of Flavor: Recipes from the Magnolia Grill by Chefs Ben and Karen Barker.
Green Tomato Soup with Garlic, Ginger and Cumin - http://www.recipesource.com/soups/soups/15/rec1588.html
Four serving dish made with broth, coconut milk, bell peppers, potatoes, honey, and yogurt. May be served chilled.
Roasted Tomato Soup with Garlic - http://www.epicurious.com/recipes/recipe_views/views/5102/
Bon Appétit recipe that serves four. Calls for chicken broth and herbs.
Basic Tomato Soup - http://www.earth.li/~kake/cookery/recipes/basic-tomato-soup.html
Vegan recipe using potato, vegetable stock, onion, and purée. Makes three to four servings.
All Recipes:Tomato Soup - http://allrecipes.com/recipe/tomato-soup/detail.aspx
Creamy style with vegetable broth, herbs, Worcestershire, and hot pepper sauce.
Tomato and Bread Soup - http://www.epicurious.com/recipes/recipe_views/views/15614/
Recipe from Barbara Kafka’s book, Soup: A Way of Life.
Red Tomato and Red Chile Soup - http://www.pepperfool.com/recipes/soups/red_soup.html
From Modern Southwest Cuisine by John Rivera Sedlar.
Roasted Carrot and Tomato Soup - http://www.epicurious.com/recipes/recipe_views/views/102204/
Six serving recipe made with garlic, olive oil, onion, milk, and basil.
Fresh Tomato Soup - http://www.cooksrecipes.com/soup/fresh-tomato-soup-recipe.html
Using orange zest, heavy cream, onion, and basil.
Roasted Tomato Soup with Blue Cheese Crostini - http://agreatchef.com/roasted-tomato-soup.html
Recipe by Chef Robert Conaway. Made with stock, red wine vinegar, heavy cream, and garlic. Eight servings.
Green Tomato Soup - http://www.recipesource.com/soups/soups/18/rec1816.html
Recipe using cinnamon, cloves, flour, milk, butter, and sugar.
Black Bean and Roasted Tomato Soup - http://www.epicurious.com/recipes/recipe_views/views/1528/
Contains onion, garlic, carrots, canned vegetable broth, and yogurt. From Epicurious.
Tomato Soup - http://www.recipedelights.com/recipes/soups/tomatosoup.htm
Using red chili powder, ginger, and cumin.
Quick Tomato-Noodle Soup - http://www.recipesource.com/soups/soups/04/rec0455.html
From the Vegetarian Journal using celery, juice, green pepper, and pasta. Six servings.
Mom’s Jersey Fresh Tomato Soup - http://www.recipesource.com/soups/soups/04/rec0499.html
Made with bacon, paste, butter, chicken stock, onion, lemon rind, and sugar.
Puree of Tomato Soup - http://www.recipesource.com/soups/soups/puree-tomato1.html
Using dry white wine, olive oil, and chopped fresh herbs.
Tomato Dill Soup - http://www.recipesource.com/soups/soups/22/rec2277.html
Serving six this recipe uses flour, heavy cream, vegetables, and herbs.
Winter Tomato Bisque - http://www.recipesource.com/soups/soups/10/rec1070.html
Eight serving recipe by Country Living Magazine.
Plattsburgh Tomato Beef Soup - http://www.recipesource.com/soups/soups/10/rec1014.html
Eight serving recipe using meat, celery, onion, rice, and bouillon cubes.
Winter Tomato Soup with Vermicelli - http://www.recipesource.com/soups/soups/14/rec1484.html
From Gourmet Vegetarian Feasts by Martha Rose Shulman.
Winter Tomato Garlic Macaroni Soup - http://www.recipesource.com/soups/soups/16/rec1623.html
Recipe by Jessica Litman using a variety of vegetables, herbs, and parmesan cheese.
Quick and Delicious Tomato Soup - http://www.culinarycafe.com/Vegetables/Quick_Tomato_Soup.html
Made with canned ingredients, milk, and parmesan cheese.
Italian Tomato Bisque - http://www.recipesource.com/soups/soups/italian-tomato-bisque1.html
Combines brown sugar, chives, basil, milk, butter, and onion.
Dried Tomato Soup - http://www.recipesource.com/soups/soups/09/rec0937.html
Serving six this recipe uses ginger, garlic, onion, basil, oregano, and rosemary.
Fresh Tomato-Vegetable Soup - http://www.recipesource.com/soups/soups/17/rec1797.html
Uses pasta, onion, celery, zucchini, garlic, and corn.
Herbed Fresh Tomato Soup - http://www.recipesource.com/soups/soups/11/rec1105.html
Made with paste, basil, thyme, bouillon granules, sugar, and hot pepper sauce.
Fresh Tomato Soup - http://www.recipesource.com/soups/soups/22/rec2276.html
From Better Homes and Gardens Magazine serving four.
Tomato, Basil and Barley Soup - http://www.recipesource.com/soups/soups/02/rec0289.html
Vegetarian recipe using few ingredients. One serving.
Tomato Cheese Soup - http://www.recipesource.com/soups/soups/04/rec0467.html
Calls for beef stock, flour, sugar, mushrooms, cream cheese, and herbs. Twelve servings.
Hearty Tomato Soup - http://www.recipesource.com/soups/soups/tomato4.html
Made with milk, rice, whole wheat flour, carrot, milk, and butter. Six servings.
Tomato Bisque - http://www.recipesource.com/soups/soups/15/rec1525.html
From the collection of Jim Vorheis, Colorado Cache Cookbook.
Tomato and Orange Soup - http://www.recipesource.com/soups/soups/10/rec1056.html
From Marguerite Patten’s Marvellous Meals, Yours Magazine, UK.
Tomato Soup with Chicken Meatballs - http://www.recipesource.com/soups/soups/00/rec0002.html
Made with juice, elbow macaroni, vegetables, broth, and meat.
Tomato-Onion Soup with Rigatoni - http://www.recipesource.com/soups/soups/tomato-onion-rigatoni1.html
Recipe from The New McDougall Cookbook. Serves four.
Tomato Soup with Basil (Potage De Tomate A La Basilic) - http://www.recipesource.com/soups/soups/tomato-basil1.html
Recipe from Bon Appétit that serves four.
Tomato, Basiel and Orzo Soup - http://www.recipesource.com/soups/soups/tomato-basil3.html
Calls for sherry or apple juice, red bell pepper, vegetable broth, and canned items.
Tomato Soup with Pasta - http://www.recipesource.com/soups/soups/04/rec0415.html
From Greek Vegetarian Cookery by Jack Santa Maria.
Tomato and Corn Chowder - http://www.recipesource.com/soups/soups/05/rec0551.html
Recipe adapted from the book, You Say Tomato by Joanne Weir.
Tomato Bisque Soup - http://www.recipesource.com/soups/soups/15/rec1526.html
From Kromborg Kitchen Kapers. Uses few ingredients.
Tomato Egg Drop Soup - http://www.recipesource.com/soups/soups/tomato-egg-drop1.html
From Ken Hom Prodigy Guest Chefs Cookbook.
Tomato Bisque - http://www.recipesource.com/soups/soups/14/rec1491.html
Using dry red wine, light cream, cheddar cheese, celery, butter, and onion.
Tomato and Spinach Soup - http://www.recipesource.com/soups/soups/15/rec1523.html
Made with sugar, milk, parmesan, sugar, basil, butter, and basil.
Tomato Mushroom Soup - http://www.recipesource.com/soups/soups/14/rec1492.html
Combines vegetables with beef broth, flour, and herbs. Twelve servings.
Tomato Lentil Soup - http://www.recipesource.com/soups/soups/15/rec1529.html
Six serving recipe from Calgary Herald by Tom Bullick.
Old World Tomato-Rice Soup - http://www.starchefs.com/UsersRecipes/Vegetable/owtomri.html
Calls for sour cream, rice, flour, and sugar.
Tomato Fennel Soup with Gremolata - http://www.epicurious.com/recipes/recipe_views/views/1536/
Bon Appétit recipe made with a parsley and lemon peel mixture commonly used in Italy with osso buco.
Cheddar Tomato Soup - http://www.cookingcache.com/soupsand/cheddartomatosoup.shtml
Combines tomatoes, onions, celery, chicken stock, cream, and basil. Six servings.
Tomato Chipotle Soup with Freash Peach Salsa - http://www.epicurious.com/recipes/recipe_views/views/103763
From Bon Appétit Cooking for Health.
Tomato Florentine Soup Shoney’s Style - http://www.cookingcache.com/soupsand/tomatoflorentinesoupshoneysstyle.shtml
Uses canned products and spinach. Serves six.
Tomato Soup with Basil - http://www.myhouseandgarden.com/recipes/tomato_soup.htm
Contains potatoes, purée, butter, onions, and garlic.
Tomato & Cabbage Soup with Variations - http://www.cyber-kitchen.com/rfcj/SOUPS/Tomato_Cabbage_Soup_with_Variations_Microwave_-_dairy_pareve.html
From Microwave Gourmet, by Barbara Kafka. Four servings.
Tomato Curry Soup - http://www.lanierbb.com/recipes/data/veg41.html
Recipes from Castle Marne bed and breakfast. Uses sour cream, chicken stock, butter, and onion.
Fresh Cream of Tomato Soup with Roasted Pumpkin Seeds - http://web.ksl.com/TV/recipes/files/1026soup.htm
Recipe from the Channel 5 Eyewitness News at Noon.
Recipezaar: Tomato Soups - http://www.recipezaar.com:80/r/q=tomato+soup
Features a collection of recipes and meal ideas.
Spicey Tomato Soup - http://www.mountain-breeze.com/kitchen/cookin/9.html
Calls for Italian sausage, beef broth, rice, lentils, onion, and canned items.
Tomato Butternut Soup - http://www.recipesource.com/soups/soups/tomato-butternut1.html
Soy based recipe using ginger, fruit, or vegetables. By Eden Foods, Inc.
Tomato and Dill Soup - http://www.recipesource.com/soups/soups/04/rec0414.html
Uses green chilies, sweet red peppers, cayenne, cumin, stock, garlic, and celery to make five servings.
Rich Tomato and Rice Soup - http://www.recipesource.com/soups/soups/tomato-rice1.html
Made with cider vinegar, soy, milk, whole wheat flour, celery, brown sugar, and sunflower seeds.
Smokey Tomato and Lentil Soup - http://www.recipesource.com/soups/soups/12/rec1247.html
Six serving dish made with ham hocks, celery, carrots, cabbage, and canned ingredients.
L.J.’s Winter Tomato Soup - http://www.recipesource.com/soups/soups/18/rec1845.html
Contains spaghetti noodles, rum, milk, mushrooms, soy, and chicken stock.
Curry-Laced Tomato-Lentil Broth - http://www.recipesource.com/soups/soups/09/rec0934.html
Eight serving recipe from the book, Classic Indian Vegetarian and Grain Cooking by Julie Sahni.
Tomato Soup with Kasha, Fresh - http://www.cyber-kitchen.com/rfcj/SOUPS/Tomato_Soup_with_Kasha_Fresh_-_pareve.html
From Everyday Cooking for the Jewish Home by Ethel Hofman.
Fresh Tomato Soup - http://www.recipesource.com/soups/soups/16/rec1674.html
Chicken broth with celery, basil, onion, paste, and yogurt.
Hearty Tomato Soup - http://www.mcgees.com/kitchen/recipes/soupsand/ss099608.htm
Contains canned ingredients, cream cheese, milk, and seasonings. Four servings.

Vancouver building has 5000 sq/ft rooftop area - includes outdoor kitchen and community
gardening plots

James is a carefully orchestrated collection of 155 designer residences in Vancouver’s
vibrant False Creek community.

The rooftop on most residential buildings is reserved for the penthouse owners,
but not at James. James at False Creek invites everyone to enjoy over 5,000 sq/ft
of tree-lined and gorgeously landscaped outdoor space complete with a secure children’s
play area, fully equipped outdoor kitchen and community gardening plots.

The Rise and Fall of School Gardens in New York’s Past Can Guide Us Into the Future

By 1925, 99 New York City public elementary schools reported school gardens. In
1930, 244 gardens were reported, and that number jumped 24% to 302 in 1931, when
the New York Times reported 65 Acres of School Gardens under cultivation.

But over time, most of these acres of gardens vanished, as the general pressures
of a growing population and teacher parking lots took priority over the myriad
benefits that these gardens offered their respective communities.

Urban Farming in Newark: Lincoln Park Community Farm Launch

NEWARK, N.J., July 19, 2010 - Lincoln Park Coast Cultural District (LPCCD) joined
by Joe Atchison of the New Jersey Department of Agriculture, Jazz trumpeter James
Gibbs III of the 5th Annual Lincoln Park Music Festival, FEMWORKS, and Newark’s
Harvest Table Restaurant launched the Lincoln Park Community Farm (LPCF) last week.
Paying only $20 a week, a long list of residents have become members in the farm’s
community supported agriculture (CSA) program. Through the CSA, city residents receive
a share of the harvest every week from July through late September 2010. “The Lincoln
Park Community Farm is an impressive example of what urban farming can be in New
Jersey,” stated Joe Atchison. Membership in the farm is available on a rolling
basis.

Kia Motors Canada puts advertising dollars into building Toronto community garden

Picture it! Two Kia cars arrive in a community, with seedlings and soil. The drivers
get out of the cars, the neighbourhood comes to life and together everyone works
to build a beautiful garden. Then the drivers get back into their vehicles and
drive away. What a great idea for an advertising campaign about how Kia Motors gives
back to communities... but things like that only happen on television, right?

Only an “urban green revolution” will help countries secure food for their population.

Feeding a larger, more urban and richer population requires food production to increase
by over 70 per cent. This must be done in the face of changing consumption patterns,
the impacts of climate change and the growing scarcity of water and land. Rural
agriculture alone will be insufficient to meet the future needs of food in urban
areas. Only an “urban green revolution” will help countries secure food for their
population. To do this, urban agriculture must be stepped up to supplement food
supplied from the hinterland and rural areas.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Stories here:
City Farmer News [http://r20.rs6.net/tn.jsp?et=1103638802100&s=1304&e=001xHX2NrcUp09JrjN0hcqbFxofoxV0RQ0C-mNsVsE3hr5qe62pJjzlksSoEpZN4gqbqPpzJWO1wIk8yBhzk0-RWe23980R6TCPXddW9qF6T7iCn5rjIGhhzw==]
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Michael Levenston
City Farmer - Canada’s Office of Urban Agriculture

http://www.rebelhome.net/kpfnv35.html

Eat 5 A Day for Good Health!
Nutritional and Other Information
About Onions, Leeks and Garlic

Eat 5 A Day for Good Health!

Onions belong to the allium family and are close relatives of scallions, shallots, garlic, leeks and even Lilies. They are considered a staple in almost any culture.

There a many types of onions available in the market. They can be grouped as storage onions including red & yellow globe, Spanish, white and pearl onions. Or they can be sold as spring/summer onions, such as scallions, which are much more perishable than storage onions.

Eat 5 A Day for Good Health!

Leeks have been a favorite of European cooks for centuries. They are related to the onion but are milder and sweeter with a crisp texture when cooked, making them versatile as an addition to soups and stews or as a side dish. Leeks are more nutritious than onions, containing slightly more vitamins and minerals, and are available year round, though their prime season runs from September through April.

Onions range in pungency from very sweet and mild to very strong. If you take the same type of onion that is grown in one location and grow it in a different location, it can vary considerably in pungency. A good example of this is the Vidalia onion. If it is grown outside the 15 county region where you have to be a registered grower to legally call it a “Vidalia,” then it may not be as sweet and cannot be called Vidalia. Otherwise, it is just a Yellow Granex.

Freshly harvested onions will have a much stronger flavor than those that have mellowed with time.

To avoid watery eyes when chopping large amounts of pungent onions, refrigerate the onions prior to cutting or cut them under running water.

Eat 5 A Day for Good Health!

Selecting a quality product

Choose storage onions that are firm and dry with no soft spots. Be sure the neck is dry and closed. Scallions should have crisp, green tops with slender bottoms. It is generally found to be true that, the flatter a sweet onion is, the sweeter it is.

Choose leeks that are firm and slender with clean white necks no more than 2” or 21/2” in diameter. The necks should be straight all the way to the root end (if the bottom is beginning to bulge, it was picked too late and will probably be tough and woody). Tops should be fresh and green, not wilted or torn. If the stalk itself is limp, find another source.

Tips on Storage

Bulb onions can be stored in a cool, dry place for several months. Once cut, onions should be stored in the refrigerator in an air-tight container to prevent their strong aroma from getting into other foods. Sweet onions do best when stored in the refrigerator. They do not have a long life.

Green onions or scallions should be wrapped in a moist paper towel or plastic bag and stored in the vegetable crisper drawer of the refrigerator.

Leeks will keep well in the refrigerator, unwashed, for up to one week. Wrap them loosely in plastic wrap to prevent their aroma from being absorbed by other foods and to help retain moisture.

Tips on cooking

Use onions as a flavor enhancer in soups, stews, casseroles, and pasta. The longer you cook onions, the milder they become.

Leeks should be cleaned well because soil can collect between the leaves and work its way down the stem. Remove the roots at the base and the dark portions of the leaves. All of the leaves are edible but have a stronger, less pleasant flavor than the stalk.

If cooking leeks whole, cut lengthwise from about 1” below where the leaves start to turn green to the top. Turn 1/4 turn and repeat, then spread the leaves apart and wash under cool running water to flush out any soil or debris.

If slicing or chopping, cut as directed in the recipe and place in a bowl of tepid water. Stir the leeks around and then scoop out after the soil or debris has settled to the bottom of the bowl.

Cook leeks only until barely tender — overcooking will turn them soft and slimy. Unless you plunge them in cold water, they will continue to cook after being removed from the heat so keep testing for doneness.

Ways to use:

Cut into rings, dip in batter and deep fry for onion rings
Thread onto skewers with other vegetables and meat or seafood for shish kebabs
Cook until caramelized and serve with pasta or over meat
Make french onion soup
Use leeks in vichyssoise-the classic French cold soup
Add to bread dough or cornbread batter to make hush puppies

Eat 5 A Day for Good Health!

Garlic is native to middle Asia and the Mediterranean region of southern Europe. It is the most pungent of all the members of the onion family. Ancient Egyptians used garlic not only for cooking but also for embalming.

Garlic has extensive medicinal properties including fighting infections by boosting the immune system, cancer prevention, and its ability to lower blood pressure and cholesterol.

There are several types of garlic but basically, garlic can be broken down into hard-neck garlic with a thick, unbendable center stem; and soft-neck garlic which is the most common supermarket variety.

Hard-neck varieties are more cold hardy, have a milder flavor, and are preferred by gourmet chefs.

Selecting a quality product

Choose large, plump bulbs that are compact and have unbroken skin. Squeeze the bulb and if it gives under your fingers, don’t buy it.

Eat 5 A Day for Good Health!

Tips on Storage

Garlic should be stored in a cool, dark, well-ventilated place. Do not refrigerate. Garlic stores well for several months. Garlic may be purchased in braids that are both decorative and useful and can be hung in a suitable place.

Tips on cooking

To peel garlic, place clove flat on a cutting board and lay the flat side of a knife on top, then hit the knife with your hand to split the peel. Finely-chopped or crushed garlic will have the most pungent flavor as, the more exposed surfaces you have, the more flavors you release.

For a milder taste, roast whole garlic wrapped tightly in aluminum foil at 350 degrees for an hour or until soft.

Ways to use:

Sauté and use in cooking
Garlic butter, garlic bread
Add to mashed potatoes

Recipes

Bloomin’ Onion (Outback’s Blooming Onion):

1/3 c cornstarch; more if needed
1 1/2 cups flour
2 tsp garlic; minced
2 tsp paprika
1 tsp salt
1 tsp pepper
24 oz beer
4 to 6 Vidalia or Texas sweet onions,; 4” diameter

Seasoned flour; as needed*

2 cups flour
4 tsp paprika
2 tsp garlic powder
1/2 tsp pepper
1/4 tsp cayenne

Creamy Chili Sauce**:

1 pint mayonnaise
1 pint sour cream
1/2 cup tomato chili sauce
1/2 tsp cayenne

Mix cornstarch, flour and seasonings until well blended. Add beer, mix well. Cut about 3/4” off top of onion and peel. Cut into onion 12 to 16 vertical wedges but do not cut through bottom root end. Remove about 1” of petals from center of onion. Dip onion in seasoned flour and remove excess by shaking. Separate petals to coat thoroughly with batter. Gently place in fryer basket and deep-fry at 375 to 400~ 1-1/2 minutes. Turn over and fry 1-1/2 minutes longer or until golden brown. Drain on paper towels. Place onion upright in shallow bowl and remove center core with circular cutter or apple corer. Serve hot with Creamy Chili Sauce.

*SEASONED FLOUR - Combine flour, paprika, garlic powder, pepper and cayenne and mix well.

*CREAMY CHILI SAUCE - Combine mayo, sour cream, chili sauce and cayenne and mix well.

Grilled Onions BBQ Style

3 medium onions, sliced thick
2 1/2 stick butter or you can substitute bacon fat
Salt and pepper, to taste

Wrap the onions and butter in heavy-duty aluminum foil and seal tightly. Place right on coals or hottest part of the grill for about 15 minutes. Turn a couple times. If you would like to put a little BBQ sauce in the foil, be careful it tends to burn easier and only add it toward the end of the grilling.

Garlic Pasta

Quick and easy to make, this delicious dish goes wonderfully with
roast meat and a fresh vegetable salad.

3 tablespoons olive oil
6 cloves fresh garlic, sliced lengthwise into thirds
2 tablespoons butter
½ cup chopped green onions
5 cups cooked pasta (your favorite)
Seasoned salt (Opt)

In a 12-inch skillet, heat the oil to 200 degrees and add the garlic. Cook until the garlic starts to brown at the edges. Add the butter and cook until the garlic turns golden brown. Add the onions and pasta, toss, and cook until the pasta is thoroughly heated, season if desired. Serve Immediately.

Fettuccine With Leeks

Yield: 4 Servings

1/2 pound fettuccine
2 tbsp butter
2 lg leeks; halved & thinly sliced
1/4 pound ham; cut into strips
1 red pepper; seeded & cut into strips
1 cup thickened cream
Black pepper to taste

1. Cook fettuccine in boiling water in a large saucepan following packet directions. Drain, set aside and keep warm.

2. Heat butter in a large frying pan. Cook leeks for 8 to 10 minutes or until tender. Add ham and capsicum. Cook for 2 to 3 minutes longer. Stir in cream, bring to the boil, then reduce heat and simmer for 4 to 5 minutes.

3. Add fettuccine to pan. Toss to combine. Season to taste with black pepper and serve immediately.

Roasted Garlic Cheesecake
Serves 8-12, as an appetizer

25 Ritz crackers, rolled to crumbs (should be 1 1/2 cups)
5 tbsp melted butter
16 oz cream cheese, room temperature
2 eggs
3-4 fat cloves garlic, roasted and cooled, squeezed out
Pinch salt, pepper, sugar
1/4 t each thyme, chopped parsley, rosemary
Heavy cream, if needed to thin (optional)

Preheat oven to 325deg. Mix first two ingredients and pat firmly into bottom and 1/3 up the sides of a 9” springform pan. Using blender or food processor, beat next six ingredients until very smooth and satiny. Pour into crust. Bake 20 minutes. Turn off oven and leave pie in for another hour to cool. Cover with foil and chill before serving.

Notes: This can be made in a 1/2 sheet pan, for squares. Neufchatel cheese can be used, to lower the fat and calorie content. You can vary the herbs to your preference, but you need something that will stand up to the garlic flavor.

Crockpot Vichyssoise

Yield: 6 Servings

5 medium potatoes; sliced
4 leeks sliced*
1 large chopped onion
1 1/2 tsp salt
2 cups chicken stock
2 cups milk
1 cup heavy cream
Chopped chives**

*Use white and lightest green parts of Leeks.

**Fresh or Frozen Chives.

1. Combine all ingredients except last three in cooker. Cook on high 3 hours.

2. Puree mixture in blender or food mill and return to cooker.

3. Add milk and cream, stir well, and heat to boiling-about 1 hour on high.

4. Chill.

5. Serve with chives.

NOTE: If chilled soup is too thick for your taste, add additional milk or cream.

NOTE: May be doubled for 6 quart cooker.

Creamed Onions

20 small white onions, peeled - about 3 lbs.
1/4 cup butter
1/4 cup flour
2 cup milk
1 small onion, studded with 3 whole cloves
1 bay leaf
1/8 tsp nutmeg
Salt and pepper to taste
1/4 c minced chives

Boil the onions in salted water to cover until tender, about 30 minutes. Drain well. Melt the butter in another saucepan, add the flour to the butter, and cook over low heat for 2 minutes. Do not brown. Meanwhile, bring the milk to a boil in a small saucepan. Whisk the hot milk into the butter-flour mixture and continue whisking until the sauce is smooth. Then add the cloved onion, bay leaf, nutmeg, salt and pepper. Simmer for 20 minutes. Strain. Add the onions to the cream sauce and reheat. Add salt and pepper, garnish with the chives, and serve.

http://www.rebelhome.net/kpfnv34.html

Eat 5 A Day for Good Health!
Nutritional and Other Information
About Okra

Eat 5 A Day for Good Health!

Okra is more popular in the southern part of the United States, and is available year-round there. Fresh, it is usually available in the rest of the country from May to October. It is also available canned and frozen. Okra is best known for its use in southern gumbos, where it is used for flavor and thickening.

Okra has a unique mucilaginous juice which is responsible for its thickening power in the Louisiana dish called gumbo. Okra compliments tomatoes, onions and corn, shellfish and fish stock.

Okra is full of valuable nutrients. Nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colorectal cancer. Eat 5 A Day for Good Health!

Nearly 10% of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

Okra leaves are tender and mild to eat. They make a nice addition to salad, and when cooked, give a slight okra flavor. Okra seeds have been dried and used for a coffee substitute.

Selecting a quality product

Choose pods that are brightly colored and do not have blackened spots on them. Some varieties stay tender even at a large size but most okra is better when no longer than 5-6”. Okra can be either green or red/purple.

Tips on Storage

Refrigerate unwashed, dry okra pods in the vegetable crisper, loosely wrapped in perforated plastic bags. Wet pods will quickly mold and become slimy so do not wash before storing. Okra will keep for only two or three days. When the ridges and tips of the pod start to turn dark, use it or lose it. Once it starts to darken, okra will go bad quickly.

Tips on cooking

Okra can be eaten raw but can be prepared in many ways, fried, stewed, braised, or baked. It can be cooked whole or cut in slices. It can also be pickled. Another favorite way of eating okra in the south is to lay whole pods on top of a pot of beans as they cook.

Recipes

Okra Rellenos

4 oz monterey jack cheese with peppers
1 lb fresh okra
1 cup self-rising flour
1/3 cup self-rising cornmeal
1 lg egg
1/2 cup buttermilk
1/2 cup dark beer
Corn oil
1/2 tsp salt
Makes 2 dozen

Cut cheese into 3 1/4-by- 1/4-inch sticks. Cut a lengthwise slit in each okra pod, cutting to but not through ends; push seeds aside. Stuff pods with cheese sticks. Combine flour and cornmeal in a large bowl; make a well in center of mixture. Combine egg, buttermilk and beer; add to dry ingredients, stirring until smooth. Pour oil to depth of 3 inches into a Dutch oven; heat to 375 degrees. Dip stuffed okra in batter, coating well; fry, a few at a time, until golden. Drain on paper towels. Sprinkle with salt; serve with salsa, or eat plain.

Kottopoula Me Mpamiez - Chicken With Okra

Yield: 8 Servings

3 lb cut-up chicken parts (fryer)
Salt & peper to taste
3 lb fresh okra
1/2 cup vinegar
3/4 cup butter
1 med onion, chopped
1 1/2 lb tomatoes, peeled, strained
2 cups water

Wash the chickens. (If they are whole, cut into serving pcs.). Season lightly with salt & pepper, and set them aside to drain. Wash the okra. Remove the stems carefully, without cutting the okra. Line them up in a large flat pan and sprinkle with the vinegar; place in the sun for 30 min to 1 hour.

Brown the butter in a pot, add the chicken, and saute until brown, then add the onion and let it brown. Add the tomatoes and boil for 3 to 5 min. Add water. Simmer for 30 min. Add okra and continue to simmer, covered, until tender. Watch carefully as this may need a little more water. The okra will have absorbed the liquid and only the oil should remain when the dish is cooked.

Tomato Beef And Okra

1 lb ground beef
1/2 cup minced onion
1 lg garlic clove, minced
1 1/4 cup tomato sauce
1 dash pepper
1 egg, lightly beaten
2 tbsp fine dry bread crumbs
1 pk (10oz) frozen whole okra, cooked, drained
Butter
Lemon slices (garnish)

1. Brown beef in skillet; add onion and garlic and cook until tender, stirring to seperate meat. Pour off fat.

2. Add tomato sauce, pepper, egg, and bread crumbs; bring to a boil.

3. Reduce heat and simmer for 5 minutes, stirring occasionally.

4. Arrange okra around buttered 1-quart casserole with tips toward center and ends along the outside; spoon tomato mixture over okra.

5. Bake in preheated 375F oven for 30 minutes, or until set; let stand 10 minutes.

6. Invert on serving platter; garnish with lemon slices.

Chicken & Okra Gumbo

Yield: 1 Gallon +

1 cup oil
1 cup flour
1 chicken, cut up, about four pounds
2 lb okra, cut up
2 med tomatoes, chopped
2 lg onions, chopped
1 bell pepper, chopped
2 tsp parsley, chopped
2 tsp green onion tops, chopped
Salt
Black pepper

Brown the chicken in the oil. Take the chicken out. Add the flour to the oil and make a medium brown roux. Add the onions, bell pepper, tomatoes, and okra and cook slowly until the okra stops roping, maybe an hour. Add 3 quarts of water, slowly. Add the chicken. Cook slowly until the chicken is almost ready to fall off the bones, maybe an hour and a half. Add water as needed. Salt and pepper to taste. Add parsley and onion tops and serve over rice.

Southern Fried Okra

1 lb okra, cut 1 inch pieces
1 lg green tomato, diced
1 md onion, chopped
1 clove garlic, minced (opt)
1 jalapeno pepper halved & sliced (opt)
2 eggs beaten
1/4 tsp salt
1/4 tsp pepper
1/2 cup milk
1 cup cornmeal
1/4 cup vegetable oil

Combine okra, tomato, onion, garlic & jalapeno in large bowl. In separate bowl combine eggs, salt, pepper, milk. Pour egg mix over veggies and toss to thoroughly coat. Gradually add cornmeal until mixture on the veggies and at the bottom of the bowl is soaked up. Continue to toss till ingredients are evenly mixed. Mixture will have a gooey consistency. Heat oil in 10 inch skillet over med. heat until hot. Oil is ready when dash of cornmeal sizzles. Spoon mixture evenly in skillet. Reduce heat to med low. Cover and fry till underside golden brown, 10-15 minutes. Then invert on plate and slide otherside up into skillet and cook uncovered 5-8 min until golden brown. Remove from skillet to paper towels to drain excess oil. Serve hot.

Okra and Tomatoes

8 slices smoked bacon - thick slices
1 md onion, chopped
1 lb okra, trimmed
5 ripe tomatoes, peeled and quartered -
OR 1 can tomatoes, quartered, with their juice
Fresh hot pepper or cayenne pepper to taste
Chicken stock
Chopped fresh herbs of your choice for garnish

Cook the bacon in a cast-iron skillet over medium heat until it is uniformly crisp. Remove from the skillet and set aside to drain. Add the onion to the bacon grease and cook until the onion begins to become transparent, about 5 minutes. Add the okra and continue cooking until the okra begins to glisten with moisture. Add the tomatoes and pepper and lower the heat. Simmer, uncovered, until the okra and tomatoes are stewed evenly, stirring occasionally and adding wine or stock to the pan if necessary to keep the mixture soupy. Serve over white rice steamed in chicken stock and garnish with fresh herb of your choice and the reserved bacon, crumbled. Serves 6-8

Lady’s Fingers Okra

6 servings

3 cups fresh whole okra
1/4 cup tomato, chopped
1/4 cup red onion, chopped
1 tbsp fresh ginger root, finely chopped
1/4 cup vinegar

Cook okra in small amount of water until tender but not mushy (about 5 to 10 minutes). Drain. Arrange in single layer in glass dish (do not use a metal dish or container). Pour vinegar over the okra marinate in refrigerator 3 hours, Drain; discard vinegar. Arrange okra in serving dish. Garnish with chopped tomatoes, onions, and ginger root. Serve chilled.

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Eat 5 A Day for Good Health!
Nutritional and Other Information
About Tomatoes

Eat 5 A Day for Good Health!

Tomatoes are probably one of the most popular vegetables even though at one time they were considered to be poison. It’s a member of the nightshade family and is a relative of potatoes, peppers, and eggplant.

The word tomato is derived from the ancient Mayan word “xtomatl.” As with other members of its family, the tomato was brought to the rest of the world from South America.

There are hundreds of cultivated tomato varieties and this includes many heirloom varieties that have been grown for generations.

All tomatoes can be classified by various types: cherry, grape, beefsteak, plum (paste), slicing, and pear tomatoes based on their size, shape, and color and other specifics.

Selecting a quality product

Except for beefsteak and heirloom varieties which can be mishapen at times, look for tomatoes that are well-formed, smooth, and free from blemishes. Heirloom and beefsteak tomatoes will likely be more irregular in shape and color than the other varieties.

A true vine ripened tomatoes will have a sweet aroma but just because a tomato is called “vine ripe” doesn’t make it so. In Florida for instance, the term “Vine Ripe” can legally be applied to any tomato that has started to ripen and has the pinkish star at the blossom end. These are usually then sprayed with a naturally occurring gas that convinces the vegetable that it is ripe even though it is not. It will not have that nice tomato smell and can actually be fried like any other green tomato because, that is what it really is!

The term “Home grown” is also nothing to go by. Most consumers think this means “Locally Grown.” You will find this term in the middle of the winter when you know there are no local tomatoes in your neighborhood.

It IS possible to get tomatoes grown in local greenhouses that were picked AFTER they ripened on the vine beyond the point of the pink star. If they have not been picked green and gassed as mentioned above, these can be fairly good.

The same goes for “Hydroponically grown” tomatoes. They can be good, too, if not gassed and picked ripe.

Some people think that the tomatoes that come from warmer regions in the winter are “hot house” or “greenhouse” tomatoes and think that is why they have no taste. This is not true. For example, people in Florida would laugh to hear someone call them that. If you have ever been to Florida you would know a greenhouse is not necessary because it is HOT there. In fact, plants in a greenhouse there would simply burn up. The fact is, most of the tomatoes are gassed as explained above. They will not have any more taste than a green tomato. It’s that simple.

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Avoid tomatoes that have bruises, green or yellow areas, large growth cracks, or water-soaked spots.

Tips on Storage

Tomatoes should never be refrigerated. Refrigerating tomatoes will damage the fruit, change the texture and therefore the taste. To ripen unripe fruit, place it in a paper bag out of direct sunlight. Tomatoes can be frozen or dehydrated to preserve the sweet, succulent flavor for winter.

Tips on cooking

Wash tomatoes in cold water and remove the stem end prior to use. You may peel the tomatoes if desired. There’s a wide variety of ways to use tomatoes ranging from baking, broiling or grilling, raw in salads, soups, stews, casseroles, salsa, on sandwiches, and just about any other way you can imagine serving them.

Ways to use:

Pick one fresh and eat it while standing in the sun
In many kinds of salads
Stuffed tomatoes
Tomato catsup
Cherry tomatoes go great on Shish kebobs
Roasted and then pureed with peppers in a soup

About Heirloom Tomatoes

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Marizol Purple, Arkansas Traveler, Candy Stripe, Mortgage Lifter, Brandywine, Russian Rose, Hillbilly Potato Leaf. Heirloom tomatoes have some interesting names as well as interesting backgrounds when known. Such as the Mortgage Lifter. A man developed these plants by crossing several others for several years before he came up with a plant that was not only stable but that grew huge, delicious tomatoes. He sold these plants and within a few years was able to pay off his mortgage.

Heirloom tomatoes are a part of our heritage. They are the tomatoes that our ancestors brought over and planted and replanted year after year and passed down to new generations. In other words, they are tried and true. Farmers will also tell you that when you save your own seed from year to year, the plants will adjust to your location and do better. Another good reason to keep your own seed.

To be considered an heirloom, a tomato must have been grown from seed that has produced the same variety of tomato going back several generations (at least until 1940). They are considered to be “open pollinated,” meaning you can keep the seed from them from one year to another and - unless they were crossed with something else, they will produce the same tomato year after year.

Since the people that brought them came from all over the world there are all kinds, shapes, colors and sizes of them to choose from. What is most attractive to people about the heirlooms is not their looks, some of them look pretty bad and get all “culled” up as it is called. That is a characteristic of many of them but putting up with an ugly tomato is nothing when you taste them. Sweet, summer, goodness. This is not your wintertime gassed, tasteless mess. This is tomato heaven.

And because they “cull up” so badly, it is hard to grow ones that are nice enough for market and that is why they usually cost more. They are harder to grow and produce less than hybrids.

Heirlooms stand out for their complexity and variety of flavor. Some are rich and sweet, others tart and refreshing. Some are quite juicy while others are firm and meaty. Color really does predict flavor: orange and yellow tomatoes taste sweetest because they are lowest in acid; dark red, pink, purple and black tomatoes usually have a good balance between sugar and acid, while green and white tomatoes will taste more tart because of their high acid content.

Rcipes

Crispy Chicken With Parmesan Tomatoes

Yield: 2 Servings

1/2 c seasoned dry bread crumbs
1 tbsp parsley; chopped
1 sm garlic clove; minced
1 olive or salad oil
1 coarsely ground black pepper
2 tbsp dijon style mustard
2 lg chicken breast halves; w/skin and bones
3 md plum tomatoes; about 3/4 lb
2 tbsp parmesan cheese; grated
1 tsp dried oregano leaves crushed
1/2 tsp salt
1 bunch watercress
Bottled olive oil and vinegar salad dressing

About 50 minutes before serving:
Preheat the oven to 400 Degrees F. In a small bowl, mix the bread crumbs, chopped parsley, minced garlic, 2 ts of the olive or salad oil, and 1/4 ts of the pepper, blending well. Brush the Dijon style mustard onto the skin side of the chicken-breast halves, then coat with the bread crumb mixture, firmly pressing the coating mixture into the chicken. Spray an 11 X 7-inch glass or ceramic baking dish with non stick cooking spray. Place the chicken, skin side up, in the baking dish. Bake the chicken, without turning, for 20 minutes. Meanwhile, cut each tomato, lengthwise, in half. On waxed paper, mix the Parmesan cheese, oregano, salt and 1/4 ts of black pepper, stirring to mix well. Sprinkle the cheese mixture over the tomato halves. Add the tomatoes to the chicken in the baking dish and bake for an additional 15 to 20 minutes or until the coating on the chicken is crispy and browned and the juices run clear when the chicken is pierced with the tip of a knife.

To Serve: Toss the watercress with the salad dressing. Arrange the tomatoes, chicken and the salad on 2 plates.

Tomato Pancakes #1

4 eggs, lightly beaten
1 can stewed or diced tomatoes with liquid, (14½-oz.)
&nbspOR 2 cups home-canned tomatoes
40 saltines hand crushed - not rolled out
salt to taste
butter for frying

Combine the beaten eggs, tomatoes and their liquid, crackers and salt. Shape into 4-inch pancakes and fry in a small amount of butter (over medium heat about 2 minutes on each side). Makes about 12 (4-in.) pancakes.

NOTES : Hand-crushing the crackers gives the pancakes an interesting nonuniform texture.

Tomato Pancakes #2

8 medium tomatoes
1/2 tsp baking soda
2 eggs
2-1/2 cups cracker crumbs

Peel and mash tomatoes. Add soda, eggs and crumbs. Fry like pancakes in a hot skillet. Serve with pancake syrup if desired.

Breaded Tomatoes

1 can whole tomatoes
3 - 4 slices white bread
salt and pepper to taste
Dash sugar
1 pinch baking soda

Empty can of tomatoes into pan and with a fork, mash slightly. Tear the bread into bite-size pieces and add to tomatoes along with the salt, pepper and sugar to taste. Stir well or until the bread has absorbed most of the tomato liquid. Heat, stirring occasionally, to keep from sticking. Just before serving, add a small pinch of baking soda and stir into the tomatoes.

Cold Stuffed Tomatoes

Yield: 6 Servings

6 lg tomatoes
Salt
1/3 cup cucumber; finely diced
1/3 cup onion; grated
1/3 cup green pepper; chopped
1/3 cup celery; chopped
1/3 cup cabbage; finely shredded
1/2 tsp salt
1 dash pepper
1/3 cup mayonnaise
1 dash hot sauce
1 dash curry powder
Lettuce leaves

Wash tomatoes; place in boiling water 1 minute. Drain and immediately plunge into cold water. Gently remove skins.

With stem end up, cut each tomato into 4 wedges, cutting to, but not through base of tomato. Spread wedges slightly apart. Sprinkle inside of shells with salt. Cover and chill 1-1/2 hours.

Combine next 7 ingredients; cover and chill.

To serve, spoon filling into shells. Combine mayonnaise with hot sauce and curry powder. Top each tomato with a dollop of mayonnaise mixture. Serve on lettuce leaves.

Deviled Tomatoes

4 servings

4 firm tomatoes
2 tbsp butter
1 sm garlic clove, crushed
1/2 cup fresh white bread crumbs
1 tbsp chopped fresh parsley
1/4 tsp cayenne pepper
1/2 tsp paprika
1/4 tsp dry mustard
1 tb grated Parmesan cheese
Salt to taste
Fresh parsley sprigs

Preheat oven to 350’F. Grease a 9” square baking pan. Cut 1/3 slice off top of each tomato. Reserve tops for ‘lids’. Remove seeds from each tomato. Melt butter in a saucepan. Add garlic, bread crumbs and chopped parsley; mix well. Remove from heat. Add cayenne pepper, paprika, mustard, cheese and salt; mix well. Spoon into tomatoes and form in neat mounds, pressing gently in shape with fingertips. Put reserved ‘lids’ on top. Arrange tomatoes, cut sides up, in greased pan. Bake in preheated oven 15 minutes. Garnish with parsley sprigs and serve hot,

Fried Green Tomatoes 1944

3 to 4 large firm green tomatoes Salt and pepper to taste
Flour
Milk
Oil or bacon Drippings for frying
3 eggs lightly scrambled

Mix together flour, salt and pepper. Cut tomatoes to 1/4 in thickness. Dip tomatoes into egg and then into flour, salt and pepper mixture. Place into hot oil in frying pan. Fry until you get nice golden brown color on both sides. Don’t burn. Place a paper towel on a platter; Put the tomatoes on the towel to drain. (A brown bag was used in 1944 as there weren’t any paper towels.) Meanwhile, add a little milk to frying pan. With a wooden spoon, scrape bottom of pan to release browned flavorings. Add some flour to milk mixture. Over low heat, stir until thickened and smooth. Place tomatoes on a plate and spoon gravy over top.

Green Tomato Pie

1 double pie crust
2 cups chopped green tomatoes
1/2 cup brown sugar
2 tsp white vinegar
1/2 tsp cinnamon
1/2 cup chopped raisins
3 tbsps melted butter
1/2 tsp salt
1/4 tsp ground cloves
1/8 tsp nutmeg

Place the chopped green tomatoes with water to cover and bring to a boil. Drain and add the other filling ingredients. Place in a pie pan lined with crust, place on the top crust and make two or three slashes with a knife. Crimp the edge of the crust. Bake at 375 degrees for about 40 minutes. Note: you can add 1 T of flour to the mixture for thickening.

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Eat 5 A Day for Good Health!
Nutritional and Other Information
About Peppers

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Both sweet and hot peppers have been used by the Indians of Mexico and Central America as far back as 5000 B.C.

They are unrelated to the peppercorns from which we get black pepper, they received their name from Spanish explorers landed in the New World in search of peppercorns.

Even though bell peppers are chili peppers, they lack the capsaicin that gives hot peppers their pungency.

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Peppers come in many shapes and colors, usually turning another color when ripe.

Some of them are not hot at all while some have registered over 350,000 Scoville units of heat.

The Scoville heat chart was created by the man of the same name so people could pick the appropriate pepper for their taste.

For more about hot peppers and to see the Scoville Heat Chart, Click Here.

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Selecting a quality product

Select peppers that are glossy and firm. Stems should be firm and green and the skin should not be wrinkled. Avoid peppers with insect holes in them or that have sunken brown spots.

Tips on Storage

Store peppers in the vegetable crisper drawer of your refrigerator in a plastic bag for up to a week. Green peppers will last longer than red.

You may also dry peppers for future use in a dehydrator or you can string them up in Ristras and hang them in a cool dry spot to store like they do in many areas of the world.

Tips on cooking

Wash peppers just before using. If you wish to remove the skin before using the peppers in cooked dishes, blanch the peppers briefly to loosen the skin and then peel off. Or you can put them on a grill and char them briefly and put them in a brown paper bag where they will steam while they cool and the skins will wipe or wash right off.

Ways to use:

Stuff with meat filling, chili, pasta or rice
Add to soups, stews, casseroles, omelets, and stirfry
Pepper steak is good, expecially when you use more than one color of pepper

Recipes

Corned Beef Hash In Bell Peppers

Yield: 4 Servings

3 med potatoes; cook, diced
1 large onion
3 med tomatoes
1 can corned beef
4 bell peppers
4 eggs
Olive oil
Salt & pepper to taste

Brown onions and potatoes in oil. Add tomatoes, corned beef, salt, pepper and enough warm water to keep from burning. Simmer for 20 minutes. Cut off the tops of the bell peppers. Clean out seeds and remove center core. Parboil in salted water until tender limp. Drain. Fill peppers almost to the top with corned beef mixture. Bake at 350~ for 20 minutes. Five minutes before serving, drop raw egg in top of each pepper. Return to the oven until egg has set.

Brown Rice Salad With Peppers and Olives

Yield: 8 Servings

1 tbsp Dijon mustard
2 tbsp red wine vinegar
1/2 tsp honey
1/4 tsp salt
1/4 cup olive oil
4 cups cooked brown rice; hot or cold
1 red bell pepper; julienned
1 yellow bell pepper; julienned
1 small red onion; finely diced
4 scallions; thinly sliced
1/2 cup chopped pitted black olives; pref. kalamata
1/4 cup chopped parsley

In a small bowl, combine mustard, vinegar, honey, salt, and pepper. Slowly drizzle in oil, whisking constantly. Pour over rice and toss. Add remaining ingredients and toss again.

Flank Steak with Peppers Stir Fry

4 servings

1 lb flank steak
3 tbsp soy sauce
3 tbsp vegetable oil
4 tsp cornstarch
1 bell pepper; red or green
1 med onion
2 celery stalks
1/2 cup beef broth
1/4 tsp black pepper
5 fresh ginger slices, 1/4” thick

Cut the steak with the grain into 2” wide strips, then cut each strip across the grain into 1/4” slices. (You will find the meat is easier to slice if you place it in the freezer for a short while before slicing). In a medium bowl, combine the steak with the soy sauce, 1 tbsp of the oil and 2 tsp of the cornstarch. Stir to coat the steak and set aside. Cut the pepper into thin slivers. Cut the onion into 1/2” thick wedges. Cut the celery on the diagonal into 1/2” slices. In a small bowl, stir together the broth, black pepper and the remaining 2 tsp cornstarch and set aside. In a large skillet or wok, warm 1 tbsp of the oil over med. high heat. When the oil is very hot, but not smoking, add the beef and the marinade and stir-fry until the beef is browned, but still slightly pink in the center, 2 to 3 minutes. Transfer the beef to a plate and set aside. Add the remaining 1 tbsp of oil to the skillet. Add the pepper, onion, celery and ginger, and stir-fry until the onions begin to wilt, 2 to 3 minutes. Return the beef to the skillet. Stir the broth mixture, add it to the skillet and bring the liquid to a boil. Cook, stirring constantly, until the vegetables are crisp-tender and the beef is cooked through 2 to 3 minutes longer. Serve hot with steamed rice.

Do-Ahead Time savers: All of the vegetables can be prepared ahead of time and refrigerated, covered until ready to cook. The broth mixture can be made well ahead and the beef can be mixed with its marinade several hours ahead - in fact, it is better when marinated for a time before the actual cooking.

Hot Peppered Pinto Soup With Garlic

Yield: 2 Servings

Vegetable cooking spray
1/3 cup chopped onion
1/3 cup chopped green bell pepper
3 cloves garlic; minced
1 tbsp chili powder
2 tbsp fresh lime juice
1/2 tsp dried oregano
1/2 tsp ground cumin
1/4 tsp ground red pepper
1/4 tsp hot sauce
1/8 tsp salt; (or to taste)
1/8 tsp black pepper
1 10.5 oz can vegetable broth
1 16 oz can pinto beans; rinsed & drained

Coat a medium saucepan with cooking spray, and place over medium high heat until hot. Add onion, bell pepper, and garlic, and saute 3 minutes. Add chili powder and next 8 ingredients (chili powder through broth); bring to a boil. Stir in half of beans, cover, reduce heat, and simmer 10 minutes. Place soup in a food processor or blender and process until smooth. Return to pan; stir in remaining beans. Cook until thoroughly heated.

Hot Pepper Cornbread

Makes 1 large round - serves about 6

1 tablespoon vegetable oil
1 scallion, finely chopped
1 onion, finely chopped
1/4 cup chopped red and green bell peppers
2 small hot peppers, seeded and finely chopped
2 cloves garlic, crushed
2 large eggs, lightly beaten
1 small can (8 3/4 ounces) cream- style corn
1 1/4 cups buttermilk
1 1/2 cups stone ground yellow cornmeal
1/2 cup unbleached flour
1/2 teaspoon sea salt
1 tablespoon baking powder
1 tablespoon unsalted butter

1. Preheat oven to 450 degrees F. Use a 9- to 9-1/2-inch cast iron skillet (large enough to hold all the batter later).

2. Heat the oil in the skillet and cook the scallions, onion and all the peppers over low heat for 5 minutes or until the onion is soft but not brown. Scrape the contents of the skillet into a bowl. Add the garlic to the pepper mixture, then add the eggs, corn and buttermilk. Stir thoroughly.

3. Mix all the dry ingredients. Then gradually stir the flour mixture into the liquid mixture until the batter is smooth and loose.

4. Use the butter to grease the cast-iron pan. Put the pan into the oven for a few minutes so it becomes quite hot but the butter doesn’t burn. Handle the pan with potholders!!

5. Pour the batter into the pan and transfer it to the hot oven. Bake on the top shelf for 20 to 25 minutes or until the top is lightly browned and the cornbread has pulled away from the edges.

6. Allow the bread to cool for 10 minutes, then cut into wedges to serve warm with butter.

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Eat 5 A Day for Good Health!
Nutritional and Other Information
About Greens and Parsley

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There are many types and varieties of greens rainging from mild tasting to ones that are pungent and have quite a bite. All of them offer good nutrition with a lot of taste.

Many greens are wonderful raw. While most people are familiar with raw spinach as a salad green, arugula, mizuna, dandelion greens, endive, bok choy and escarole are all great raw options.

You can use them in sandwiches, mixed green salads, fruit salads or as a bed for almost any warm salad. They can be coarsely chopped and added to pasta salad just like basil or parsley.

Selecting a quality product

Fresh leafy greens are available year-round, but, like most produce, they do have their peak seasons.

Collards, kale, turnip greens and mustard greens are at their best from October through early spring.

Swiss chard, spinach and beet greens are best from the spring through the fall. Dandelion greens are available and best in the spring and summer.

When shopping, always look for crisp leaves with a fresh green color. Stems should appear freshly cut, the leaves should be crisp and the color should be bright and alive. Yellowing is a sign of age and indicates that the greens may have an off flavor. One pound of untrimmed greens will typically serve two people. While this may look like a lot when raw, most greens cook down considerably.

Tips on Storage

Most greens can be stored in the refrigerator for several days. Wrap collards, spinach or kale in a damp towel and place in an open plastic bag in the crisper drawer (or coldest section) of your refrigerator. Store chard, escarole, chicory, rabe and mustard greens in a perforated plastic bag. All cooking greens will lose their crispness in the refrigerator. Tender, delicate leaves (such as beet greens) wilt very quickly, so use them as soon as possible or purchase them on the day you plan to prepare them.

To prepare greens for washing, cut off the stems and discard any bruised leaves. For greens with tough stems, such as collards, mustard and kale, cut off the stem backbone, which can be quite tough. You can do this easily by folding the leaf in half and sliding a paring knife along the back part of the stem. Some types of greens, such as chard, bok choy, turnip and beet, have tender stems which can be eaten along with the leaves.

Wash the greens and edible stems in a sink full of water to remove dirt and sand. Bunches of greens that are especially sandy may require several soakings. Bumpy places on the leaves can hold bits of sand, so be thorough even if the greens look clean. Change water and wash till your water is clear. Drain the greens in a colander and chop or slice them according to your needs.

Tips on cooking and serving

Raw:
Many greens are wonderful raw. They can add a delicious crunch as a sandwich topper replacing lettuce. They can be coarsely chopped and added to pasta salad just like basil or parsley. Use a mixtre of colors, tastes and textures to create salads that are delicious as well as appealing.

Wilting:
Gently wilting greens brings out their sweeter flavor while keeping a hint of their firm texture. Use only the more tender varieties of greens, such as beet greens, spinach or mizuna. Tougher greens will not cook thoroughly.

There are two simple ways to wilt greens:
1. Pour boiling water over the greens and drain immediately.
2. Stir the greens into a dish that contains food that is already warm, such as pasta or potatoes.

Steaming
Steaming is a simple method of preparing greens that is not only low fat but allows their individual flavor to come through. Depending on the greens, steaming can take anywhere from five to ten minutes. You can steam in a traditional steamer or just steam greens in a sauté pan with a small amount of water added to the bottom of the pan.

Boiling
Boiled greens are a Southern tradition. Boiling works best with the toughest greens, such as turnip or collards. Ham hocks, pieces of bacon or other types of fat meat, are common. Simply add washed, chopped greens to boiling salted water, along with your choice of flavoring, and cook until the meat is done. The greens do not need to be cooked this long but that is how it is traditionally done in the South. YOU CAN cook the meat ahead of time and cook the greens only till they are tender, usually about 15 to 20 minutes. Boiled greens are often seasoned with vinegar or hot sauce at the table.

Braising
Braising allows you to add your choice of flavoring to the greens as they cook. Braising is similar to steaming only with flavors added such as broth, olive oil or other fat or onion and other vegetables.

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Although there are more than 30 varieties of parsley, Italian Parsley is favored by both professional cooks and home cooks alike. It was the Romans who were the first to consume the herb in large quantities. A slightly stronger flavored herb than the more familiar varieties of parsley, Italian- or Flat - Parsley is an excellent source of vitamins A and C. Considered a medicinal herb as well as, Italian Parsley has several benefits other than just an attractive garnish.

Parsley, Petroselinum crispum, is one of the most popular green herbs. The mature seed is steam distilled to produce parsley seed oil. The root may also be harvested for use as a medicinal herb.

It was used by the Romans as a remedy for epilepsy, water retention and fresh breath. The superstitious Europeans at one stage viewed it with unease and believed that it should only be planted on Good Friday to appease evil spirits, although the German abbot and herbalist, Hildegard of Bingen, prescribed parsley compresses for arthritis, or boiled in wine for chest and heart pain. Culpepper used it internally for problems with “urine, wind, kidney stone and cough”, and compresses to help bruising and inflamed eyes.

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Over and above the medicinal use of parsley, it has some good breath deodorizing properties, and for this reason people normally have fresh parsley after having a garlicky meal, since it helps to freshen the breath. It is the good amount of chlorophyll contained in the leaves that has this breath freshening action. Many people who find a sprig of parsely garnishing their meal will eat it afterwards for their breath.

Selecting a quality product

Look for full bright-green leaves with a fresh scent. Avoid wilting, yellowing or black leaves.

Tips on Storage

Rinse bunches under cold water and shake dry. Wrap in a paper towel and place in a plastic bag, in the refrigerator for up to one week or more.

Tips on cooking and serving

When ready to use, pull or cut off leaves. Use whole for garnish. Mince or chop when adding to recipes.

If using medicinally, check with your Physician first.

Recipes

Basiled Beet Greens with Sesame Seeds

1 sweet onion, minced
1/4 cup of chicken stock
1 tbsp butter
1 pound beet greens, washed and stemmed
3 tbsps fresh basil, minced
1 tbsp of sesame seeds, toasted

Combine the onions, stock and butter in a pot large enough to hold the greens. Cook until the onions are soft. Add the beet greens and basil and cook only until the greens are wilted and tender. Sprinkle with the sesame seeds and serve at once.

Chili-Garlic Mustard Greens

4 tbsp olive oil
1 lbsp mustard greens, washed and chopped
1 tbsp garlic, minced
1 tbsp chili pepper, minced
1 tbsp ginger, minced
2 tbsp white vinegar 1 tsp sugar

Salt & pepper to taste

In a large saute pan, heat olive oil until hot but not smoking. Add the greens, and stir vigorously for 1 minute, or until they have changed to a bright green color. Add garlic, chili and ginger, and continue to cook, stirring constantly, for 30 seconds. Add vinegar and sugar, remove from heat and stir to combine. Season to taste with salt and pepper, and serve at once. Yield: 4 servings.

Turnip Greens And Cornmeal Dumplings

Yield: 8 Servings

1 1/2 pound ham hock
2 qts water
1 bunch (about 3 pounds) turnip greens with roots, cleaned
1 tsp salt
1 cup cornmeal
1/2 tsp salt
1 cup boiling water
1 egg, beaten
All-purpose flour

Wash ham hock, and place in an 8-quart Dutch oven; add water and bring to a boil. Reduce heat, and simmer 1 hour or until meat is tender. Peel turnip roots, and cut in half. Add turnip greens, turnip roots, and 1 teaspoon salt to Dutch oven; bring to a boil. Cover; reduce heat and simmer 2 hours or until greens and roots are tender. Combine cornmeal and 1/2 teaspoon salt; mix well. Stir in boiling water. Add egg, and mix well. Drop cornmeal mixture by tablespoon mixture by tablespoonfuls onto a well floured board, and roll in flour. Place dumplings over hot turnip greens; cover and cook over medium heat 15 minutes. Serve immediately with turnip greens and pot likker.

Crustless Greens Pie

Yield: 6 Servings

1 1/2 lbs swiss chard
1/2 lb arugula
3/4 lb dandelion greens
3 tbsp unsalted butter
1 tbsp olive oil
1 onion; finely chopped
2 cloves garlic; minced
1/2 sm yellow pepper; seeded and finely chopped
2 sm zucchini; grated
1/3 cup chopped fresh basil
1/4 cup chopped fresh parsley
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 extra large eggs; lightly beaten
1/4 cup freshly grated parmesan cheese
1/4 cup grated jarlsberg cheese
1/4 c fresh bread crumbs

Trim the chard, arugula and dandelion greens. Discard the stems and chop the leaves. Preheat the oven to 375F. Heat 1 Tbsp of the butter with the oil in a medium saucepan. Add the onion and cook one minute. Add the garlic and cook one minute longer. Stir in the pepper, chard, arugula, dandelions, zucchini, basil, parsley, salt and pepper. Cook covered, over medium heat, until very tender, about 15 minutes. Remove the cover and cook, stirring frequently, until all liquid has evaporated, about 25 minutes. Transfer to a large mixing bowl.

Beat the eggs into the greens and pour the mixture into a buttered 9-inch glass or ceramic quiche pan. Sprinkle with the Parmesan and Jarlsberg cheeses.

Melt the remaining 2 Tbsp butter in a small skillet over medium heat. Stir in the bread crumbs and saute until golden. Spoon them over the pie. Bake 25 minutes. Let stand at least 10 minutes before serving. Serves six.

Parsley Scone

4 servings

2 oz bacon
8 oz self-raising flour
1/2 tsp salt
1 oz butter
4 oz cheese
1/4 pint milk
1 tbsp ketchup
Worcester sauce
1 tbsp parsley, fresh chopped

Grill or fry bacon until crisp and cut into pieces. Sift together the flour and the salt, and cut in the butter. Add 3 ozs. of the cheese, all the chopped bacon and all the chopped parsley. Mix together the milk, ketchup and worcester sauce, and add to the dry ingredients. Mix to a soft dough and roll out on a floured surface to a 7 inch round. Brush with milk, sprinkle with remaining cheese and mark into 8 wedges. Place on greased baking sheet. Bake at 400 F for 30 minutes.

Beef Stew With Parsley Dumplings

Yield: 4 Servings

1 lb lean beef stew meat; cut into 1 1/2” cubes
1 1/2 tbsp all-purpose flour
2 tbsp oil
1/2 tsp ginger
1/4 tsp thyme
3 med onions; quartered
3 lg carrots; sliced
1 bay leaf
1 cup water or beef broth
* Parsley Dumplings; * recipe below

Dredge beef in flour; brown in deep heavy skillet in hot oil; stir in ginger and thyme. Add onions, carrots, bay leaf, and water; bring to a boil. Reduce heat; cover; simmer 1 1/2 hours or until meat is tender. Discard bay leaf. Drop tablespoons of dumpling batter onto hot stew. Cover; cook 12 to 15 minutes until pick inserted in dumplings comes out clean.

* PARSLEY DUMPLINGS *

1 1/2 cups flour
1/3 cup chopped parsley
2 teaspoons baking powder
1/2 teaspoon salt
2/3 cup milk
2 tablespoons oil
1 egg, slightly beaten

In medium bowl, mix flour, parsley, baking powder, and salt. Stir in remaining ingredients just until blended.

Chimichurri - Argentine Spiced Parsley Sauce

Yield: 2 servings

1/2 cup olive oil
1/4 cup red wine vinegar
1/2 cup onions; finely chopped
1 tsp garlic; finely chopped
1/4 cup fresh parsley; finely chopped
1 tsp dried oregano
1/4 tsp cayenne pepper
1 1/2 tsp salt
1 tsp black pepper

In a bowl, combine the oil and vinegar, and beat them together with a whisk or fork. Stir in the onions, garlic, parsley, oregano, cayenne, salt and black pepper, and taste for seasoning. To develop its flavor, let the sauce stand at room temperature for 2 or 3 hours before serving. Chimichurri is a traditional sauce for grilled and roasted meats.

Bacon-Parsley Pinwheels

Yield: 36 Servings

2 cup fresh snipped parsley
1 lb bacon; fried crisp & drained
1 cup mayonnaise
1 tbsp worcestershire sauce
1 tsp garlic powder
Butter; softened
1 loaf sandwich bread with crusts trimmed off

Combine parsley, finely crumbled bacon, mayonnaise & Worcestershire in blender. Mix garlic powder & buttrer & spread on each slice of bread which has been lightly flattened with a rolling pin. Spread 1 teaspoon parsley mixture over the butter. Roll slices & wrap in foil & freeze. To serve, unwrap & slice 4 to a roll. They thaw immediately. Makes 9 dozen appetizers.

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Eat 5 A Day for Good Health!
Nutritional and Other Information
About Beans

Eat 5 A Day for Good Health!

Green or Snap Beans

There are several types of edible-pod beans including snap beans (green and wax); haricots vert - French green beans that are thinner than their American relatives; Italian green bean also called Romano or flat beans and are recognized by their broad, flat pods. You can also find purple beans that will turn bright green when cooked; Scarlet runner beans that look similar to the Romano beans but the seeds are a bright scarlet color; and yard-long beans which originate from Asia and can reach great lengths but are better at 18 inches long or less and are good for stir-frying.

Nutritionally, the pods of the beans don’t contain the high amount of protein that dried beans contain but they are a good source of vitamin A, calcium, potassium, and fiber.

Selecting a quality product

Pick beans that are brightly colored and “snap” when broken. However, haricots verts may not snap because they are so thin. Unless you like shelled out beans do not buy beans if you can see the seeds bulging through the pod or that are woody or stringy. Beans with tough skins or that appear wilted should also be passed up as “snaps” but can also be used as “shellies.” Some people prefer just the pods with little bean to them, some like them full beaned and with shelled out beans included..

Eat 5 A Day for Good Health!

Tips on Storage

Beans may be stored in a plastic bag in the vegetable crisper section of your refrigerator for up to 2 weeks. Do not wash till ready to use as this can cause mold. Eat as soon after purchase as possible because beans will lose their flavor, nutrients, and quality as time passes.

Beans can also be frozen for long-term storage. Blanch in boiling water for 2 minutes then rinse in cold water, dry and store in an airtight container. They can also be frozen in water to prevent freezer burn and can be kept a little longer this way.

Tips on cooking

Wash thoroughly in cold water and snap off ¼ inch from each end unless you don’t mind the tips. If the beans have a string, you will need to remove it from each bean to keep them from being cooked with the beans. This is done by breaking one end and pulling the string down the length of the bean then the other end done in the same manner, the string being pulled down the opposite side. The beans may be left whole or cut into smaller pieces depending upon use. Beans that are cooked whole will retain more of their nutrients. Steam or boil uncovered for about 15 minutes. They should be bright and tender but not soft. You can add beans to soups, stews, or stir-fries.

Ways to use:

Add olive oil, margarine, vegetable oil or butter
Marinate overnight in a dill vinaigrette
Fry bacon and crumble over beans after drizzling a little of the drippings over the beans

Eat 5 A Day for Good Health!

Dried Beans

There are many varieties of dried beans. In some Eastern cultures, legumes were a basic dietary staple that can be traced back more than 20,000 years. The lima and pinto bean were cultivated for the first time in the very earliest Mexican and Peruvian civilizations more than 5,000 years ago, being popular in both the Aztec and Inca cultures.

Dried beans or legumes are an inexpensive and healthy way to include into your 5-A-Day diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).

Beans alone are not complete proteins, but combined with a grain are a complete meal. So it is important to eat beans with grain products contain combinations. For example, mixing corn with any meal with beans will make a complete protein as well as other mixtures.

Legumes may cause intestinal discomfort, you can minimize this effect by changing the water you soak them in several times when you prepare dried beans, or switching to canned beans. When canned, some of the gas-producing substances are eliminated. Be sure to rinse the beans well to wash off excess salt. Another option is BeanoTM, which contains an enzyme that breaks down gas-producing substances in the beans.

Eating legumes means, drinking more fluids. As you include more beans into your meals, it’s important to drink adequate fluids and exercise regularly so that your gastrointestinal system can handle the increased dietary fiber.

Selecting a quality product

Selecting dried beans is easy. Look for beans that are clean and completely dry. Do not buy if you see any spots or mold on the beans. Most of the beans you buy in regular grocery stores are in great shape.

Eat 5 A Day for Good Health!

Tips on Storage

Store dried beans in airtight containers in an area that doesn’t get too hot. You can freeze them if you want. Use within a year of purchase, if they get too old they will be harder to cook.

Tips on cooking

You need to “look” beans before cooking to remove any stones or other dirt that may be in them. They should be clean but you need to rinse them to remove any dust or small debris. Soaking overnight is the best way to cook dried beans. It reduces cooking time considerably. Also, as mentioned earlier, changing the soaking water a time or two may help get rid of some of the gas producing chemicals.

Be sure to use enough water not only to cover the beans but to allow for absorption of some of the liquid. You can season them as you wish. Some people say that if you add salt to the water at the beginning the beans will not get soft. This is not true. You can add it at any time. A nice big chunk of ham always goes well with beans. It is a tradition in several parts of the country to have black eyed peas and hog jowl on New Year’s Day.

Ways to use:

Mashed up with garlic as “refried beans”
Tossed into salad or salsa
Turn Chick Peas into Hummus
Add to Chili

Recipes:

Impossible Green Bean Pie

8 oz fresh green beans, cut lengthwise into strips
1 1/2 cups milk
4 oz can mushrooms, stems and pieces, drained
3/4 cup Bisquick Baking Mix
1/2 cup onion, chopped
3 eggs
2 garlic cloves, crushed
1 tsp salt
1 cup cheddar cheese, shredded
1/4 tsp pepper

Heat oven to 400 degrees. Grease a 10 inch pie plate. Heat beans and 1 inch salted water (1/2 teaspoon salt to 1 cup water) to boiling. Cook uncovered 5 minutes. Cover and cook until tender, 5 to 10 minutes; drain. Mix beans, mushrooms, onion, garlic and cheese in plate. Beat remaining ingredients until smooth, 15 seconds in blender on high or 1 minute with hand beater. Pour into plate. Bake until knife inserted between center and edge comes out clean, 30 to 35 minutes. Cool 5 minutes. Makes 6 to 8 servings.

Szechuan Green Beans

6 Garlic cloves, peeled
2 Quarter-sized slices ginger
2 Scallions, cut in 2” lengths
1 tbsp Vegetable oil
1 tsp Hot red-pepper flakes
1 tbsp Soy sauce
1 tbsp Rice wine vinegar
1 lb Green beans, tipped/tailed

Peel garlic and ginger. Smash garlic. Trim scallions and cut into 2” lengths (don’t be fancy, the next step is a food processor). Place garlic, ginger, and scallions into a food processor and process until finely chopped. Remove to a 14x11x2” dish. Add oil and pepper flakes. Cook in microwave, uncovered, at 100% for 3 minutes. Remove from microwave and stir in remaining ingredients, tossing gently to coat green beans. Cook, uncovered, at 100% for 10-15 minutes, stirring 4-5 times. Serve hot or cold.

Three Bean Salad

1 Can Green beans
1 Can Red kidney beans rinsed and drained
1 Can Yellow wax beans rinsed and drained
1/2 Cup Vinegar
1/2 Cup Onion; cut in rings
1/2 Cup Green pepper; chopped
1/2 Cup Oil
3/4 Cup Sugar
Salt & Pepper

Into a large bowl, mix the beans together. Make the dressing (rest of ingredients) and pour over the beans. Refrigerate overnight. Drain before serving.

Three Bean Soup

1 can (28 oz) tomatoes, cut up
3 cups water
1 tsp chili powder
1 can (15 oz) kidney beans, drained
1 can (15 oz) black eyed peas, drained
1 can (15 oz) garbanzo beans, drained
1 can (15 oz) whole kernel corn, drained
1 cup carrots, chopped
1 onion, medium, chopped
1 1/2 tsp garlic, chopped
1 can (6 oz) tomato paste
1 Tbsp Dijon mustard
1/2 tsp pepper
1/2 tsp cumin, ground
1 tsp oregano, dried
1 tsp basil, dried
1 cup zucchini or celery, chopped

Combine first 13 ingredients. Bring to a boil. Reduce heat and simmer, covered for 10 minutes. Stir in vegetables and simmer, covered for 10 minutes more.

New Orleans Red Beans

1 lb dry red beans
2 quarts water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 tbsp chopped garlic
3 tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot, combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce heat. Cover and cook over low heat for about 1 1/2 hours or until beans are tender. Stir and mash beans against side of pan. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves. Serve over hot, cooked brown rice, if desired.

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