Tag Archives: A to Z blog

A to Z Challenge 2015

Glorifying Green Beans

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Is there anyone in the United States and, quite possibly, Canada who didn’t have the famous “Green Bean Casserole” on the Thanksgiving dinner table? You know the one I mean. The one made with green beans, cream of mushroom soup and canned French fried onion rings. I know it made a regular appearance at our house and I loved it. It’s a great way to encourage kids to eat green beans. But it tends to be a little high in carbohydrates and there are many other ways to enjoy the wonderful flavor of green beans.

Quite probably, green beans are one of the most popular vegetables in the world. They can be used in so many dishes or stand on their own as a tasty side dish. Throw some green beans in a pot of hot water, add garlic and seasonings and let it cook until their tender and you have a quick, delicious vegetable for dinner. What could be easier?

All beans, including kidney beans, black beans and navy beans are referred to as “common beans”, which probably means they came from a common bean ancestor that was in Peru. Beans were spread throughout South and Central America by tribes of migrating Indians. I would presume they also made it into North America as those tribes continued to move northward. Spanish explorers took the beans to Europe in the 16th century where they spread across Europe. On November 4, 1492, when he saw cultivated lands in Cuba, Christopher Columbus noted that he found faxones and fabas (possibly cowpeas and fava beans) that were different from the ones he knew in Spain. These were likely the beans from South America. A 1988 study traced the beans from the western Mediterranean region as coming from those that originated in the Andes.

All fascinating information, but the main thing is that green beans have a crisp, clean taste and are great to eat raw or cooked. Try slicing them on the diagonal and adding them to a fresh salad or you can snack on them. They can be baked, boiled, stir-fried, fried and dried. I often add them to soups, stews, and casseroles, using them as a fill in for peas in some recipes.

Recipes Using Green Beans

Fish and Vegetables Tampura Style – green beans are in the middle of the plate. Photo by Rene Averett.

Here are a trio of recipes from Skinny Girl.

Spicy Chicken Kohlrabi Curry
Fish and Vegetables Tampura Style
Quick and Easy Green Beans with Turnips

For those that might like to try the Green Bean Casserole, the recipe is here at Campbell’s web site. I may have to try for a low carb adapted version. Another good and lower carb green bean casserole is Green Beans Amandine. Try this one from Food.network’s Bobby Flay.

Nutrition Information for 1/2 cup of green beans
Calories 16, fat: 0 g, Net Carbs 2 g, Protein 1 g

Information for this article was gleaned from the following sources:  World’s Healthiest Foods, Clifford A. Wright Foods, Wikipedia

Photo on the top is used with permission from Wikipedia Commons By Daderot (Daderot) [CC0 or CC0], via Wikimedia Commons

A to Z Challenge 2015, Breads, Breakfast & Brunch, Recipes

Fantastic Figs – A Good and Versatile Fruit

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Living in West Texas as I was growing up, figs weren’t a common fruit in our grocery stores and most of what I experienced were the ones in a dried fruit platter sent by relatives in California at Christmas. I wasn’t that impressed, leaving them to the rest of the family to eat. When I moved to Los Angeles after graduation, my Aunt Emilie introduced me to canned Kadota figs, which were beautiful and plump with a lovely, fruity taste. We usually ate them for breakfast. Still, figs have never been at the top of my favored fruit list.

Even though Nevada borders on California, I rarely see fresh figs at the grocery stores. When I do, they tend to be a little pricey, but I did pick some up a year ago only to cut them in half and dry them for later use, such was my enthusiasm for actually eating them. But when I chose to put them in this blog, I was reminded of the Kadota figs and how much I enjoyed them.

Health Benefits

When I started researching, I found that figs are extremely nutritious. They’re a good source of potassium, help lower blood pressure, reduce cholesterol, and are a fiber-rich food. Additionally, the leaves are also good for you. In some cultures, they are a regular part of the diet. One of the properties of fig leaves is that they have anti-diabetic properties and can help lower insulin. Fig leaves appear to also lower levels of triglycerides in animals and inhibit the growth of some types of cancer cells.  Research is underway to determine the effectiveness.

History

Figs have a Biblical beginning and certainly the fig leaf played a prominent role in the story telling. They were mentioned in the Bible and other ancient writings. One of the first foods cultivated by man, the edible fig is believed to have originated in Egypt and spread from there to Crete. Around the 9th century BC, they arrived in Greece and became such an important part of the Grecian diet that they passed laws to ensure the best quality ones stayed in Greece. Across the way, the Romans considered the fig a sacred fruit. At least 29 varieties of figs were known at this time.

In the late 19th century, figs were brought to California by Spanish missionaries to San Diego, but the trees were not equal to the quality of those that came from Europe. California horticulture began improving the cultivation and processing techniques in the early part of the 20th century. Now, California is one of the largest producers of figs, rising alongside Turkey, Greece, Portugal and Spain.

Popular figs in production in California are Brown Turkey Figs, Black Mission Figs, Kadota Figs and Calmyrna Figs. They come to market between mid-May and mid-December. Figs can be used fresh or dried. I dried my figs in a small dryer that I own and put them in a plastic bag to keep in the refrigerator or freezer. They can be reconstituted somewhat if you put them in hot water and let them sit about an hour. From a carbohydrate stand-point, I prefer drying my own fruit so that no additional sugar is added.

Nutrition Information for 1 medium fig (2 1/4 inch inch diameter)
   Calories: 37 Fat: 0.2 g Net Carbs: 8.6 g Protein: 0.4 g

For now, this recipe for scones made with figs is the only recipe on my site that uses them.  That will change when I can get my hands on more figs.  There are many wonderful-sounding recipes at California Figs.

Fig-a-licious Scones

1 cup Low Carb Flour
2 tablespoons Almond Flour
2 tablespoons Vanilla Whey Protein Powder*
1 tablespoon Oat Fiber*
3 tablespoons Sugar Substitute
1/4 teaspoon Salt
1/2 tablespoon Baking Powder
1/4 cup cold Butter
1/2 cup dried Figs, chopped (about five)
1/2 cup slivered Almonds, toasted and chopped
1 large Egg
1/2 teaspoon Vanilla extract
1/4 cup Buttermilk

* Vanilla Whey Powder and Oat Fiber are optional ingredients. The recipe will work perfectly fine if you use the equivalent amount of the other flours to replace them. They add texture and more fiber but are not necessary.

Chop the dried figs into small pieces. After I softened them and was able to cut them with a knife, I put them in my small food chopper and chop them to little bits. Toast the slivered almonds in a small skillet over medium heat, stirring until they just start to brown. Set aside for now.

In a medium bowl, mix together the flours, protein powder, oat fiber, sugar, salt and baking powder. In a small bowl or cup, add the egg, vanilla extract and buttermilk and beat together. Cut the cold butter into little pieces and add to the flour. Use a pastry cutter or your clean or gloved fingers to mix the butter into the flour until it resembles little crumbs. Add the egg and milk and mix together with a spoon until the flour is completely mixed in. Then add the chopped figs and almond and mix completely through the dough.

Prepare a baking pan with parchment paper or a silicone baking mat. Sprinkle a tablespoon of low carb flour on the pan, then turn the scone dough onto the paper or mat. Pull it together, kneading a few times, then shape it into a 6 or 7 inch round. Using a sharp knife, cut a score line across the middle, then score three slices on each side of the middle line. If you wish, you can cut all the way though and separate by easing each section out a little to allow them to bake with a crust on all sides. I left mine scored so the inside cuts are not crusted.

Put the pan in the freezer for 30 minutes to chill the dough well. This will help it to hold its shape while it bakes. 10 minutes before you are ready to bake, preheat the oven to 425 degrees (F.).

Bake the scones for 18 to 20 minutes. Let cool for a few minutes before serving with clotted cream or butter.

Nutrition Information per scone
   Calories:221.5 Fat: 17.5 g Net Carbs: 6.2 g Protein: 0.9 g

References used for this article include: Wikipedia, World’s Healthiest Foods, Nature’s Pride and California Figs

Top photo permission from Wikipedia:  “Ficus carica0” by Kurt Stueber – link: [1], part of www.biolib.de. Licensed under CC BY-SA 3.0 via Wikimedia Commons

A to Z Challenge 2015, Recipes, Vegetables & Salads

Eggplant is an Egg-cellent Choice

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Sorry about that!  The demon eggplant made me do it.   Read on…

You might think that eggplant originated in the Mediterranean region since it is a very popular vegetable in Italy, but this vegetable grew wild in India. The Chinese began cultivating it in the 5th century B.C. and from there it spread to Africa some time before the Middle Ages then migrated to Italy. Because the early variety was very bitter, the plant didn’t gain a lot of popularity and some people blamed their ills on eating it, even suggesting that it caused insanity, leprosy and cancer. As the vegetable became more cultured and lost much of its bitterness thanks to modified varieties in the 18th century, it grew into favor with chefs and from them on it was all Eggplant Parmesan and Moussaka. These days, the top growers are Italy, Turkey, Egypt, China and Japan.

An early variety of the plant was white and resembled a hen or goose egg prompting the name “eggplant”. A variety of nightshade, the fruit is white, green or purple and only the fruit is eaten. Since it is a nightshade, the leaves may be toxic and can certainly affect allergies. In England and other parts of Europe, the eggplant is known as aubergine, in Asia, it is called brinjal and other common names include melongene, garden egg and guinea squash. Whatever you call it, the eggplant is a much more diversified vegetable than just the uses you might expect. It is used in all types of cooking and reading about it has certainly inspired me to want to expand the way I use it.

I planted an Asian variety in my garden two years ago and it produced about four eggplants that were very good and mild-flavored. I think I’ll try it again this year if we have enough water to actually plant a garden.  The drought affects Nevada also.

Try out this recipe on Skinny Girl that is both low carb and delicious.

Italian Style Stuffed Low Carb Eggplant

And here’s my recipe for…

Eggplant Pizza

by Rene Averett

1/2 Eggplant, peeled and sliced into 1/2″ rounds
1 Egg,
2 tablespoons Almond Flour
2 tablespoon Bread Crumbs
2 tablespoons Parmesan Cheese
1 teaspoon ground Oregano
Salt and Pepper to taste
1/4 lb. Seasoned Sausage
1/4 cup Bell Pepper, chopped
2 tablespoons Onion, chopped
1 cup Mozzarella Cheese, shredded
1/2 cup  Pasta Sauce

Peel about 2 1/2 inches of the large part of the eggplant. Cut off bottom of the eggplant, then slice off four 1/2 inch thick rounds. Lightly salt the eggplant slices.

Preheat oven to 365 degrees.  Prepare a baking pan by spraying with cooking spray or put a silicone mat or parchment paper on it.

Put the egg and salt and pepper to taste in a shallow bowl or pan and beat. Put the bread crumbs and almond flour in another bowl and add the Parmesan Cheese and oregano. Dip an eggplant slice into the egg, then dredge in the flour/bread crumbs mixture, pressing it into the eggplant. Place on the prepared pan. Repeat with each slice of eggplant.

Bake in the oven for 20 to 25 minutes until lightly browned. Raise the temperature to 385 degrees.

Meanwhile, lightly brown the sausage. Don’t overcook as it will cook a little in the oven. When the eggplant slices are done, spread two tablespoons of pasta sauce on each slice, then top with sausage, onions and peppers. Sprinkle the cheese over the top and add a dash of crushed chili peppers, if desired. Return to oven and bake another 10 to 15 minutes until the cheese is lightly toasted.

Serve with a salad to complete your meal.

Makes 4 slices.

Nutrition Info per slice
Calories: 250 Fat: 17.0 g Net Carbs: 6.6 g Protein: 15.1 g

 Learn more from my references for this blog, which include Wikipedia, The World’s Healthiest Foods and Care2.com

Top Photo Credit:  “Three Types of Eggplant” by J.E. Fee – originally posted to Flickr as Three Types of Eggplant. Licensed under CC BY 2.0 via Wikimedia Commons – 

A to Z Challenge 2015

Diversify with Daikon Radish

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I thought for sure that I was going to escape from that Mediterranean origin with the Daikon radish, but it turns out that it, too, came from the Cradle of Civilization. It moved to the Orient around 500 B.C. and it really came into its own in Asia. When it comes to using this amazing vegetable, Asians have the jump on the Western world. Over 90% of Daikon grown is in Asia. In the U.S., most of the commercial Daikon production is in California and a small percent in South Texas, around Houston. Some farmers use it as a fodder crop, leaving the roots in the ground and feeding the tops to their animals. So, we’re a little slow learning about this great vegetable.

I first started using Daikon about three years ago when I noticed the big white root vegetable in the grocery and was curious about the taste of this radish. Of course, after peeling it, I used it in a salad as I would a normal radish. It had a crisp, lightly peppery taste and was similar to the standard radish. Being on a quest for potato replacements, I tried cutting a few thin rounds and frying them and was pleased to find that they tasted great!

The picture at the top of the page gives you an idea of what the Daikon radish looks like, but mostly, I’ve seen them as a big, white root with the top and the bottom chopped off. Incidentally the name Daikon is two Japanese words, dai and kon that, respectively, mean ‘large” and “root”. It’s an apt description. They range from 2 to 4 inches in diameter and 6 to 20 inches long. In Asia, farmers have grown ones that weigh up to 50 pounds!

I have used Daikon in many ways, raw in salads, cooked in stews, stir fried, roasted, French fried and shredded into hash browns. After reading more about them, I am going to be using them many more ways. It’s a very versatile and overlooked vegetable. So, tell me, have you used Daikon in your cooking? If so, how have you used it?

Here’s a trio of recipes on Skinny Girl that use Daikon.

Welsh Broccoli and Bacon Soup
Summer Harvest Cauli-Risotto
Home-Style Veggies O’Brien

Nutrition Infomation for 1/2 cup (113.4 grams)
     Calories: 12 Fat: 0.3 g Net Carbs: 1.1 g Protein: 0.0 g

Reference sites for this article include Wikipedia, The Tokyo Foundation and the Idaho Government.

A to Z Challenge 2015, Vegetables & Salads

Championing Celeriac

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I only discovered celery root in the past few years and it truly is a wonderful and under-appreciated vegetable. Yes, it looks weird and has an ugly-looking skin that harbors dirt when you get it. But it cleans up nicely and it is delicious in so many ways. It’s one of three vegetables that people frequently ask me about when I check out at the grocery. The other two are Daikon radish and kohlrabi, both of which I’ll cover in this series. These vegetables seriously need a publicist!

Once again, this is an old world vegetable that dates back to the classic times. It was called selinon when it was mentioned in Homer’s “Odyssey”. Also known as celery root, knob celery and turnip root celery, this knarly-looking vegetable originated from wild celery. Unlike the usual celery with its trim green stalks, celery roots grow thicker stalks with lush green leaves and a large bulb root below the ground. The entire vegetable, excepting the string roots off the bulb, is edible, although the stalks tend to be a little tuff. When I’m fortunate enough to find a celery root bulb with the greens still attached at the grocery store, I buy it. The leaves are easily dried in a food drier or out on a sheet of waxed paper in a sunny place for a few hours.

Describing a flavor isn’t always easy, but the root portion has a mild celery flavor with a bit of nuttiness — it’s amazing how many food are described as having a nutty flavor. It is crisp when freshly cut and can be used raw in salads. But when it’s cooked, it becomes creamy and it is the closest vegetable in texture that I’ve found to the potato. I often use it as a potato substitute, particularly when making French fries. It’s great in soups, stews, stir fry dishes and other places where you would use potatoes. It can be roasted and baked.

The leaves and stalks also have a celery taste, but the stalks I’ve encountered tend to be woodier than normal celery. The leaves are nice for garnishes or adding to soups and stews or in with cooked greens. Dried, they can be added to many dishes whenever you want to add a hint of celery to flavor.

Cleaning and Preparing

I admit it’s a bit of a challenge to clean and trim the celery root. Use warm running water and a scrub brush to clean up the skin as much as possible. There are many little cracks in the root’s surface where dirt can hide. Once clean, dry it off, then cut the knobs off with a chef’s knife or a sharp paring knife.

Peel the outer skin off and dig in where the exterior skin may have made a crevice in the vegetable. It’s like a potato eye, just take the paring knife and cut in under it to remove. Then cut the root into cubes or planks, depending on how you want to use it. The bigger roots can be difficult to cut through and it may take a lot of muscle to get the knife through the whole root.

Once you’ve trimmed the root, parboil it in a pan of boiling water with a splash of lemon juice for about 3 minutes. This will help prevent browning. If you aren’t going to use the cubes or planks right away, then put in freezer bags, press out as much air as possible, label with the date and put in the freezer. If you’re using it soon, just put in a plastic bag until ready to use.

Celery root cleaned and cut into quarters to bake.

If you want to bake the celery root, you can just clean the exterior as much as possible, poke with knife a few times, rub a little oil and seasoning on it, then put in the oven at 375 degrees (F.) to bake for about 45 minutes to an hour. This will vary with the size of the celery root. Once done, peel off the outside skin and serve the creamy insides like you would a baked potato.  It’s great with butter, sour cream and bacon bits.

Baked celery root is creamy and delicious with a texture similar to a baked potato.

 

 

 

 

 

 

 

Nutrition Info for 1 cup Celery root
   Calories: 66 Fat: 0.5 Net Carbs: 11.9 g Protein: 2.3 g

Recipes

I use celery root frequently as a replacement for potatoes and just as a delicious vegetable on its own. Here are a couple of recipes from this site that use celery root.

Quick Roasted Celery Root (mid-way down the page)
Warming Beef Stew for Fall
Corned Beef Hash
Celery Root Fries (near the bottom of the page)

My references for this article include the following web sites: Wikipedia, Eat the Seasons and The Vegetable World’s Ugly Duckling