While fava beans are a bit more effort than most other dried beans, the deliciousness and nutrient density of them more than makes up for the PITA factor. Fava beans have fiber, folate,and tend to be lower sodium even when canned. A bag shouldn't run you more than 2$ conventional 4$ organic. Do not attempt to crockpot fava beans unless they have been soaked overnight. Try to find haba style beans (pre peeled). If you cannot find haba style, peel the outer skin after soaking and before cooking for approximately 8 hours high in a crockpot or 3 on a stovetop. Once the beans are cooked this thing takes 15 minutes max. Yes, you can also make this from canned fava beans...and let's be honest I did tonight.
Peel and Slice 1 small red onion into pretty little rounds. You can use any sweet onion but I like how the red looks and it's the same price by the bag at our local market Or you can just use 3 green onions chopped up. If you choose those add them with the parsley.
Slice 3 cloves of garlic
Put the above in a pan with 2 tb olive oil and heat at medium until onions are translucent.
Optional: add 1 tb cumin seeds, a pinch of oregano or cinnamon or some red pepper flake.
Add 12 ounces mostly drained beans. Note: if you plan on mashing your ful leave in about a half cup of the liquid. I prefer mine unmashed.
Cook with onion mixture and the juice of 1/2 large or 1 small lemon until liquid is mostly evaporated.
Salt to taste or Salt after cooking. Mash, if desired.
Garnish with 1/2 bunch chopped parsley and tomato.
Crumble in 1 oz feta if you like. Drizzle on thinned tahini or Bakdoonisiya.
It won't taste quite right without some tahini flavour and the addition of tahini makes the favas a complete protein.
Eat with rice, chopepd cucumber and tomatoes, dill rice, pita,on its own, or with yogurt. Seriously, make the Bakdoonisiya if you have an extra 10 minutes.
Thursday, July 26, 2012
Wednesday, July 25, 2012
watermelon, feta, mint salad gf (vegan options)
Watermelon is a cheap sweet delicious source of fiber, hydration and flavour as well as being very cooling. So you get an enormous one because it's 29 cents a lb or something and you're not partial to beverages with chunks. (Not a problem for me but even then we have leftovers.)What will you do with the remaining half melon? Mint is under utilised in urban centers mostly because so many people don't realise how easy it is to grow. Feta packs a punch and is cheap mostly because of how little is actually used here (1$ for 1/4 lb of bulgarian feta) and because feta is cheap here. The silent workers here are parsley (flat leaf if you can...the texture makes a difference) and a lime. These both add lots of nutrients. I get my mint from the community garden we're in and parsley is 59 cents a bunch.(Note:mint stored in the freezer after rinsing is fine here). This also takes almost no time of effort and looks pretty. Thinking about bringing it to a wedding pot luck soon, in fact. The key is in the proportions.Do not store for more than a day or two as the results are mushy and gross after a weekend.
Cut 1/2 of a large watermelon into 1inch chunks (approximately). Save the rinds for pickles or if you are me remove the skin and add the grated white to the salad (time permitting).
Wash 5-6 sprigs of mint and 1/2 large bunch of parsley. Cut into tiny pieces with a pair of scissors. Kids can help with this. Put these in the bowl with your melon.
Add the juice of 1/2 a lime. Toss. Crumble 1/3 of that 1/4 brick of feta on your salad. Toss again. Chill on ice for buffets and the like.
You can also skip the feta if you are vegan or dairy intolerant. Cashew Parm also tastes good here.
Cut 1/2 of a large watermelon into 1inch chunks (approximately). Save the rinds for pickles or if you are me remove the skin and add the grated white to the salad (time permitting).
Wash 5-6 sprigs of mint and 1/2 large bunch of parsley. Cut into tiny pieces with a pair of scissors. Kids can help with this. Put these in the bowl with your melon.
Add the juice of 1/2 a lime. Toss. Crumble 1/3 of that 1/4 brick of feta on your salad. Toss again. Chill on ice for buffets and the like.
You can also skip the feta if you are vegan or dairy intolerant. Cashew Parm also tastes good here.
Sunday, July 15, 2012
gf crepes with "I'm cheap" blintz filling, savory crepes
1/2 cup gf ap flour or sorghum (or any
soft flour really)
2 eggs or egg substitutes whisked
pinch salt
1/4 cup warm water
1/2 cup milk of choice
optional : 1 tsp powdered sugar
Whisk well. Slowly pour 2 tb melted
butter or margarine, or coconut oil while continuing to whisk until texture is smooth.
Preheat and oil a skillet or griddle at
medium heat.
Pour out 1/3 to 1/4 cup of batter and
spread either by rotating the pan or by using the back of a spoon.
Once the small bubbles set on the top
of your crepe gently loosen the edges and flip. Allow to cook about
30-45 seconds. Remove to plate. Repeat. Whisk to smooth the batter as
needed. If you are planning on preparing multiple batches for storage
or freezing please separate them with layers of parchment. Seal in
airtight bag once cool to store.
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"I'm cheap" blintz filling
1/2 lb water pack tofu set out or
squeeze slowly and gently to drain (do not freeze). Mash the tofu
until it almost smooth.
Add a scant pinch salt.
Add 2 tsp sweetener (powdered sugar or
honey or 1/4tsp stevia), 2 tb cream or milk of choice and 1 tb vanilla extract
(gf if needed). Whip. Use as crepe filling and top with fruit.
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Savory filling: I'm going to be real here. If you are gf sandwich bread is usually expensive and unsatisfying. Crepes are not either. Anything you can put in a warm sandwich can be shoved in a crepe,toasted lightly on both sides and nommed.
My favorite is as follows... 2 thin slices red onion, 1 handful leafy cooking greens(sorrel,spinach, arugula, cress, chard...I don't care) 1/4 crisp apple and 2 slices cheddar, swiss, harvarti, parmesan ,etc..cheese. I eat the rest of the apple as a side with some carrots. Lunchtime crisis averted.
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Savory filling: I'm going to be real here. If you are gf sandwich bread is usually expensive and unsatisfying. Crepes are not either. Anything you can put in a warm sandwich can be shoved in a crepe,toasted lightly on both sides and nommed.
My favorite is as follows... 2 thin slices red onion, 1 handful leafy cooking greens(sorrel,spinach, arugula, cress, chard...I don't care) 1/4 crisp apple and 2 slices cheddar, swiss, harvarti, parmesan ,etc..cheese. I eat the rest of the apple as a side with some carrots. Lunchtime crisis averted.
Friday, June 15, 2012
falafel waffles- prep method
I got sick of burning myself deepfrying and panfrying these guys. It also lowers the fat, I guess. Falafel is my friend. I eat it with chopped cucumber, onion,peppers and tomato. I also eat it dipped in hot sauce and maple syrup (Don't judge me.) or yogurt sauce which stays beautifully in the cups made by waffle irons.
Warm your waffle iron. Keep a thoroughly damp towel on a plate and another plate for your falafel waffles. Take about 10 oz quality falafel mix (check ingredients list for bulghur and modified food starch if you can't eat wheat) and mix as directed or as usual. If you are like me and add parsley, garlic and stuff. If you use homemade or doctored falafel dough run it through a food processor or stick blender first so it's not too chunky. Mix in two eggs thoroughly.You can also use flax goo instead of egg if desired (4 tb boiling water & 2 tb ground flax) or commercial egg replacer. Brush or spray olive oil on your waffle iron. Glop in 1/2 cup of your mixture (please measure). Allow to cook until steam stops pouring from the iron. The waffle should not begin to split ...If it does you need more time or to have less liquid. In any case removal of waffles sometimes requires assistance. Wood chopsticks make good unwedging tools. Place complete waffles on plate to cool. Repeat until batter is used up. If iron gets smoky or too crumb covered, steam the towel in the iron for about 30 seconds and resume. In the event of batch cooking or excess waffles (likely as they are quite filling) allow to cool completely wrap in bags and store in freezer up to 1 month. These can be warmed in a toaster or toaster oven.
Warm your waffle iron. Keep a thoroughly damp towel on a plate and another plate for your falafel waffles. Take about 10 oz quality falafel mix (check ingredients list for bulghur and modified food starch if you can't eat wheat) and mix as directed or as usual. If you are like me and add parsley, garlic and stuff. If you use homemade or doctored falafel dough run it through a food processor or stick blender first so it's not too chunky. Mix in two eggs thoroughly.You can also use flax goo instead of egg if desired (4 tb boiling water & 2 tb ground flax) or commercial egg replacer. Brush or spray olive oil on your waffle iron. Glop in 1/2 cup of your mixture (please measure). Allow to cook until steam stops pouring from the iron. The waffle should not begin to split ...If it does you need more time or to have less liquid. In any case removal of waffles sometimes requires assistance. Wood chopsticks make good unwedging tools. Place complete waffles on plate to cool. Repeat until batter is used up. If iron gets smoky or too crumb covered, steam the towel in the iron for about 30 seconds and resume. In the event of batch cooking or excess waffles (likely as they are quite filling) allow to cool completely wrap in bags and store in freezer up to 1 month. These can be warmed in a toaster or toaster oven.
Thursday, June 7, 2012
cooking gf noodles, also homemade gnocchi, quick dressed cellophane noodles
I love wheat style noodles but I hate gummy noodles. These things are pretty expensive and have a tolerance for error somewhat lower than most engineering schools. On the other hand noodles are awesome and allow us flexibility in cooking that is otherwise unreachable to most of us who are wheat free/ gf. My local grocery (Morse Fresh Market) has several varieties (because the guy who runs it is awesome) including these little 2 inch things that looks like tiny lasagna noodles made by Sam Mills (Pasta D' Oro) that taste like durum wide noodles , are GMO free, egg free, and don't give me breathing problems and claim to be low glycemic (not sure how)...Hooray! Stroganoff returns. They also make a macaroni some other shapes but sadly I haven't seen a spaghetti or a penne from them. When I need a Spaghetti I usually go for the Ancient Grains stuff. They are 3$ for a one lb sack. Sometimes I can't afford my special noodles so I actually go to the T Joes where they sell a passable corn pasta that does not respond as well to longer term refrigeration, submersion in soups or freezing,etc. What I'm saying here is that unlike wheat pasta there is a greater variety in what you can and can't do with various pastas and the variation between different brands is much more difficult to gauge. The Ancient Grains Quinoa (and corn) one freezes poorly but doesn't get gummy in a crock pot. The T Joe's is good under sauce but not in soup, freezer or long term cooking as it gets really gummy...but it's 1/2 the price. There are , however, several methods to make gf pasta less of a trial.
1. Set up your colander before you begin boiling. These things have a much smaller tolerance for overcooking because they are gf and the protein doesn't shelter the starch.
2. Set an alarm for 2 minutes before whatever the time on the bag is. Watch it, then taste it. If it's still too hard. Let it cook more. Check again in 30 seconds to one minute. For example the Pasta D Oro I was loving on earlier is gummy as heck at the 9 minutes suggested on the package. 7-7 1/2 is al dente.
3. Get it out of the water in under a a minute or it will get slimy.
4. The "throw it at the wall" test doesn't work. Ooh and cleaner walls.
5. If you only overcook it a little it will firm up if rinsed briefly under cool water. I know , this is the opposite of true for things with gluten.
6.Also rinse if you are planning on storing in fridge ,freezer or before placing in pasta salad. Mix in a tb of olive oil as they dry out really fast and easily.
7. Make sure all noodles are completely covered by sauce before freezing as they will dry out poorly otherwise.
Other noodles to play with
Cellophane noodles/glass noodles are pretty much a gf godsend if you make sure to check the package against wheat starch and coprocessing. They are made of mung beans and can be made in a dorm set up by simply submerging the noodles in question in boiled water for 2 minutes. Easiest thing ever. If it comes in a ramen type package check against wheat and msg. MSG is literally addictive, bad for you and is basically concentrated wheat protein evil in terms of triggering allergic response for celiac and wheat allergic people. Dress with some Sambal Olek (the chunky rooster sauce), a gf soy sauce if you want, add some cooked protein and some broccoli or another green. 15 minutes= tasteful meal for 4. You can serve them chilled with a dressing and some herbs too. These do not freeze well but given how quick they are I wouldn't bother. If you're sick it also is mild enough for soup and doesn't fall apart in water as much as rice noodles do if left sitting.I prefer the kind that bundles them straight up and down as opposed to the noodle nest bundles but this is truly a personal preference. I also like the kind with the pink net bag on the outside because then I get a free scrubby for washing dishes. Ball up the net into itself tie at end, leave orange plastic ring attached--->free dish scrubbie! If a bigger scrubby is needed add more old net bags (Such as those used for onions,garlic and apparently, noodles). They are also generally very cheap at Asian markets. I can generally get 4 packages of six bundles for under 2$.
Rice noodles...are simple and lovely and cook in about 7-8 minutes. Cook them seperately from your broth as otherwise it will cloud your soup and lend an unpleasant texture. Doesn't refrigerate well unless dressed with a sauce containing oil as it dries out even faster than corn gf noodles. Do not store rice noodles in your soup. It will be gross.
Soyflour noodles. Fiddly and unimpressive. Get very tough very easily and have a chemical flavor. I just don't like these.
Yam noodles a touch more expensive 1-2 servings run about 1.70$. To prepare drain and heat. These can be stored and cooked in soup. Do not attempt freezing. You may or may not like the slightly sweet flavour. I do.
Gnocchi- Store bought gnocchi is either overpriced or has wheat in it at this point. To make your own knead together 2 cups mashed potatoes or other starchy roots, 1 tb salt, and 3/4-1 cup gf flour. This has worked with chenna, the gf all purpose king arthur and sorghum flours. If you want a richer springier texture add an egg. If you want this to float add 1/2 tb baking soda.If you want herbs chop them fine before kneading them in.Don't worry about overkneading as that issue is typically more problematic for items with gluten. When it resembles playdough, dust a board with flour if making for later in the week.Roll out a few ropes of dough (like making a clay snake in preschool). If using immediately use a pair of scissors to cut into shorter segments. If you want ridges you can roll each piece over a fork but it's not really necessary. Drop into boiling water. Boil 3-5 minutes. Drain immediately. If making for later in the week roll in dusting flour and store in an airtight container for up to 1 week or freezer for up to one month. If frozen cook 5-7 minutes
1. Set up your colander before you begin boiling. These things have a much smaller tolerance for overcooking because they are gf and the protein doesn't shelter the starch.
2. Set an alarm for 2 minutes before whatever the time on the bag is. Watch it, then taste it. If it's still too hard. Let it cook more. Check again in 30 seconds to one minute. For example the Pasta D Oro I was loving on earlier is gummy as heck at the 9 minutes suggested on the package. 7-7 1/2 is al dente.
3. Get it out of the water in under a a minute or it will get slimy.
4. The "throw it at the wall" test doesn't work. Ooh and cleaner walls.
5. If you only overcook it a little it will firm up if rinsed briefly under cool water. I know , this is the opposite of true for things with gluten.
6.Also rinse if you are planning on storing in fridge ,freezer or before placing in pasta salad. Mix in a tb of olive oil as they dry out really fast and easily.
7. Make sure all noodles are completely covered by sauce before freezing as they will dry out poorly otherwise.
Other noodles to play with
Cellophane noodles/glass noodles are pretty much a gf godsend if you make sure to check the package against wheat starch and coprocessing. They are made of mung beans and can be made in a dorm set up by simply submerging the noodles in question in boiled water for 2 minutes. Easiest thing ever. If it comes in a ramen type package check against wheat and msg. MSG is literally addictive, bad for you and is basically concentrated wheat protein evil in terms of triggering allergic response for celiac and wheat allergic people. Dress with some Sambal Olek (the chunky rooster sauce), a gf soy sauce if you want, add some cooked protein and some broccoli or another green. 15 minutes= tasteful meal for 4. You can serve them chilled with a dressing and some herbs too. These do not freeze well but given how quick they are I wouldn't bother. If you're sick it also is mild enough for soup and doesn't fall apart in water as much as rice noodles do if left sitting.I prefer the kind that bundles them straight up and down as opposed to the noodle nest bundles but this is truly a personal preference. I also like the kind with the pink net bag on the outside because then I get a free scrubby for washing dishes. Ball up the net into itself tie at end, leave orange plastic ring attached--->free dish scrubbie! If a bigger scrubby is needed add more old net bags (Such as those used for onions,garlic and apparently, noodles). They are also generally very cheap at Asian markets. I can generally get 4 packages of six bundles for under 2$.
Rice noodles...are simple and lovely and cook in about 7-8 minutes. Cook them seperately from your broth as otherwise it will cloud your soup and lend an unpleasant texture. Doesn't refrigerate well unless dressed with a sauce containing oil as it dries out even faster than corn gf noodles. Do not store rice noodles in your soup. It will be gross.
Soyflour noodles. Fiddly and unimpressive. Get very tough very easily and have a chemical flavor. I just don't like these.
Yam noodles a touch more expensive 1-2 servings run about 1.70$. To prepare drain and heat. These can be stored and cooked in soup. Do not attempt freezing. You may or may not like the slightly sweet flavour. I do.
Gnocchi- Store bought gnocchi is either overpriced or has wheat in it at this point. To make your own knead together 2 cups mashed potatoes or other starchy roots, 1 tb salt, and 3/4-1 cup gf flour. This has worked with chenna, the gf all purpose king arthur and sorghum flours. If you want a richer springier texture add an egg. If you want this to float add 1/2 tb baking soda.If you want herbs chop them fine before kneading them in.Don't worry about overkneading as that issue is typically more problematic for items with gluten. When it resembles playdough, dust a board with flour if making for later in the week.Roll out a few ropes of dough (like making a clay snake in preschool). If using immediately use a pair of scissors to cut into shorter segments. If you want ridges you can roll each piece over a fork but it's not really necessary. Drop into boiling water. Boil 3-5 minutes. Drain immediately. If making for later in the week roll in dusting flour and store in an airtight container for up to 1 week or freezer for up to one month. If frozen cook 5-7 minutes
Wednesday, May 30, 2012
bar deodorant/powder deodorant/dusting powder
Deodorant/dusting powder: Mix 1 cup corn or rice starch, 1/2 cup baking soda 10 drops antibacterial essential oil such as lavender or tea tree. if you have some add 1 tb bentonite clay for absorbing moisture. Poke holes in the top of and old baby food or other small jar.
If moisturising /stick form is desired knead in 1/2 cup coconut oil and 1/2 cup shea butter to a full recipe of powder (which has antiseptic and anti bacterial qualities as well) and form into a ball. powder outside edges in previous mixture and place in tin. Makes three soap sized bars. Store excess in fridge or freezer during warm months . apply to clean skin daily. Note: some people rash out from baking soda...if this is you use 3 tb soda instead or skip it and just use the cornstarch and butters.
If moisturising /stick form is desired knead in 1/2 cup coconut oil and 1/2 cup shea butter to a full recipe of powder (which has antiseptic and anti bacterial qualities as well) and form into a ball. powder outside edges in previous mixture and place in tin. Makes three soap sized bars. Store excess in fridge or freezer during warm months . apply to clean skin daily. Note: some people rash out from baking soda...if this is you use 3 tb soda instead or skip it and just use the cornstarch and butters.
Monday, May 28, 2012
gazpacho approved by rabbit
Throw this in a bowl (for use with stick blender) or in a blender-you may have to do several blender batches to get this to where you like ...just mix and it will be ok.
We like garlic so 6 cloves (about half one big head) peeled garlic cut in 1/4ths so it doesn't maim your blender...keep in mind the longer you let it sit the bigger the garlic flavour.)
small handful whole cumin 2-3 tb
2 slices dry bread (puffy stuff types tastes bad here and so does millet)
salt to taste
red wine or apple cider vinegar to taste
1 chopped red onion or 1 bunch green onions
and 2 and 1/2 cups cold water
option 1 two sweet red peppers (usually ancient reds) and 1/2 lb tomatoes or
option 2 1 lb tomatoes
option 3 1 lb sweet red peppers
optional add in ins
1 lg peeled cucumber (don't bother to un seed) Chopped in big chunks,
1/2 poblano,
fresh basil,
celery leaves,
fresh spinach or chard,
fresh parsley,
chives
1 tb cilantro
1/2 glass red wine instead of 1/2 cup water
1 tb of capers or green peppercorn
a drizzle olive oil
Blend well and chill at least 1/2 hour.Cover well. Eat within 3 days.If you so desire add some cooked chickpeas or rice after blending.
Serve with toasted stale bread and a drizzle of olive oil with some hummus or maybe fresh goat cheese or grilled chicken if you go that way.
We like garlic so 6 cloves (about half one big head) peeled garlic cut in 1/4ths so it doesn't maim your blender...keep in mind the longer you let it sit the bigger the garlic flavour.)
small handful whole cumin 2-3 tb
2 slices dry bread (puffy stuff types tastes bad here and so does millet)
salt to taste
red wine or apple cider vinegar to taste
1 chopped red onion or 1 bunch green onions
and 2 and 1/2 cups cold water
option 1 two sweet red peppers (usually ancient reds) and 1/2 lb tomatoes or
option 2 1 lb tomatoes
option 3 1 lb sweet red peppers
optional add in ins
1 lg peeled cucumber (don't bother to un seed) Chopped in big chunks,
1/2 poblano,
fresh basil,
celery leaves,
fresh spinach or chard,
fresh parsley,
chives
1 tb cilantro
1/2 glass red wine instead of 1/2 cup water
1 tb of capers or green peppercorn
a drizzle olive oil
Blend well and chill at least 1/2 hour.Cover well. Eat within 3 days.If you so desire add some cooked chickpeas or rice after blending.
Serve with toasted stale bread and a drizzle of olive oil with some hummus or maybe fresh goat cheese or grilled chicken if you go that way.
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