Saturday, August 15, 2009

Our Saturday Lunch

~Veggie Sandwich~ Click on photo to enlarge - © 2009 jim otterstrom

Lunch yesterday was a veggie sandwich consisting of healthy-sauteéd' (in vegetable broth) Portobello Mushrooms with Japanese Eggplant & onions, on a bed of Romaine Lettuce & fresh cucumber slabs, under sliced tomato & Mung Bean sprouts, all stacked between two slices of Food For Life 100% Whole Grain Ezekiel 4:9 Flourless Bread, lathered on one side with home-made hummus, and on the other, with Follow Your Heart Grapeseed Oil Vegenaise.

We create variations on this theme several days a week, sometimes with avocado and a slice of cheddar, but always making a superb tasting sandwich!

By my best reckoning, this absolutely cholesterol free sandwich, including the hummus and Vegenaise, provides about 290 calories, maybe 75 of them from fat (derived mostly from healthful essential fatty acids). But that's not the reason to eat this thing, the reason is because it tastes so danged good!!!

While I'm on the subject of food, I should, once again, recommend our bible on healthy eating, 'The World's Healthiest Foods', by George Mateljan.

880 pages of comprehensive and invaluable information on the world's hundred most healthful (commonly available) foods, including nutrient richness charts (based on nutrient density per calorie), exhaustive nutritional analysis charts, detailed explanations of why each of the foods is good for you, and, the most healthful ways to store, prepare, and cook them.
~Includes 500 delicious recipes~
(Incidently, the sandwich above is not one of the recipes, but the ingredients are among the Hundred Healthiest Foods, and the method of healthy sauteéing the eggplant, mushrooms, and onions is right out of the book.)

This huge book is the product of 10 years of research by Mateljan and a team of nutritional scientists, and it's a virtual steal at around $25.
If you're interested in this book you can order it directly from http://www.whfoods.com/ or buy new & used copies through our Amazon.com book link in the sidebar to the right.

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Sunday, March 16, 2008

A Day In The Life...

Yesterday's Sunrise
Click on photo to enlarge - © 2008 jim otterstrom

At 7:08 yesterday morning Dallas and I were walking westward along the north shore of Big Bear Lake into an icy wind as the sun rose from the east to reveal the front of a storm moving over the ridges into the valley.

I was bundled up in several layers, with two pairs of mittens on, and still had to guzzle my dandelion/licorice root/ginger/turmeric tea down so I could put my insulated mug in my backpack, thus enabling me to keep my hands warmer in my pockets.

Furry ol' Dallas was unfazed though, alternating between wading in the ice water, and curiously sniffing through the brush along the shore.

I should've worn Thinsulate gloves and a parka instead of the mittens and thermal vest, but the storm was moving in earlier than predicted so I didn't really expect it to be that cold and windy on the lake yet.

Throughout our 2+ hour walk I was on the edge of discomfort but it was such a beautiful morning I didn't want to turn around, and besides, Dallas was having a blast.

So, I just occupied my mind with other things than the bitter cold and we made it all the way over to Juniper Point and back, about 5 miles round trip, with many stops to take photos and enjoy the scenery.

When we got home Peggy scrambled up some home grown eggs, with baked garlic, onions, tomato, green chili pepper & turmeric, and we juiced up a blend of beets, carrots, kale, parsley, cucumber, apple and ginger.

Once breakfast was over we bundled up again and went outside to prune the pear tree and clean up some winter debris in the yard & gardens.

We let our hens, and Boris the banty rooster, out of the chicken yard to roam the native plant garden in search of chicken delicacies.

We then uncovered our beds of winter greens, which were getting too warm this past week or so, with the spring like daytime temps, and decided to leave them uncovered to reap the benefits of the coming snowfall.

The greens (several types of lettuce, spinach, kale & green onions), have survived the frozen winter in their covered raised beds and are certainly hardy enough to withstand a March snowstorm or two. Very cold temps may slow them down a bit but the greens will spring back with the slightest warming daytime temperatures, especially after a healthful natural drenching.

We had some cord wood that was too long for our woodstove and I had cut that down to under 18" on Friday, so I cleaned up the scrap and sawdust from that project before snow started falling in the early afternoon.

The rest of the day was spent indoors by the warmth of a fire while Peggy put together a delicious Mushroom Tofu Stroganoff for dinner (see recipe at bottom of post).

By late afternoon snow was falling heavy, but intermittently, with patches of blue sky in between. We woke up this morning to enjoy our green tea with a view of 4 1/2 inches of fresh, light, white powder.

For breakfast today it's cooked buckwheat, quinoa flakes & oats with hemp hearts, banana, raspberries, blueberries and almond soymilk.

The appetizer was another juice blend of beet, carrot, kale, apple & ginger.

MMMMMmmmmmmmm!

Today, at 8:30 A.M.
Click on photo to enlarge - © 2008 jim otterstrom
~
MUSHROOM TOFU STROGANOFF
Adapted to our own particular tastes from
The Tassajara Recipe Book

Note-

Prepare yogurt cheese* and marinate tofu** at least 24 hours before you plan to prepare the meal.


1 16-ounce block of tofu, pressed, drained, and marinated**(see marinade recipe below)
3 tablespoons avocado (or sunflower seed) oil
1 tablespoon tamari or soy sauce
1 tablespoon Bragg’s liquid amino’s (or substitute with more tamari or soy sauce)
1 large yellow onion, diced medium-small
1 pound Crimini or Shiitake mushrooms
5 cloves minced garlic
½ teaspoon paprika
¼ teaspoon ground turmeric
¼ teaspoon dried thyme (or ½ teaspoon fresh thyme, minced)
½ cup of dry sherry or red wine
1 cup of vegetable broth
1 ½ cups of yogurt cheese* (drain 32 oz. of plain yogurt through cheesecloth overnight in refrigerator)
salt & freshly ground pepper to taste.

Drain the marinated tofu (see recipe below)** on a slanted board while you gather and prepare the rest of the ingredients.

Cut the tofu into strips or cubes and bake at 350 degrees for 20 minutes or so.
Remove and set aside.

Heat 2 tablespoons of avocado oil in a 12-inch sauté pan.
When the oil is hot, add the onions. Sauté them on a high heat until they begin to brown, then turn down the heat and cook the onions carefully until they begin to caramelize, stirring frequently. This will take about 15 minutes. They should be soft. While they are cooking, slice the mushrooms about ¼ inch thick, chop the garlic, and warm the vegetable broth.

Mix the garlic, paprika, and thyme into the cooked onions. Add the remaining tablespoon of avocado (or sunflower seed) oil, the tamari and the Bragg’s liquid amino’s. Add the mushrooms, sprinkle on the turmeric, and salt & pepper to taste while carefully stirring.

Once the mushrooms begin to cook, add the marinated tofu** (see below), the sherry or wine, and let bubble & simmer for 8-10 minutes.
Add the heated broth to the yogurt cheese. Once the mushrooms are sufficiently cooked, add the yogurt cheese & broth mix to the mushroom pan.

Cook until the sauce is hot (just a few minutes) and reduced to the thickness you want. Try not to boil the sauce for too long or the yogurt cheese will curdle.

Check the seasonings and serve over brown rice.




Tofu Marinade**
Also adapted to our tastes from The Tassajara Recipe Book

2 blocks of firm tofu (the stroganoff recipe only calls for one block of tufo but you can marinade the second one and save it for another meal)
½ ounce Crimini or Shiitake mushrooms
1 cup vegetable broth
2 teaspoons dried oregano
2 gloves garlic, pressed or finely grated.
½ cup avocado (or sunflower seed) oil
½ cup red wine vinegar
½ cup sherry
½ cup Bragg’s liquid aminos (or tamari soy sauce)
¼ teaspoon ground turmeric
pinch ground cloves
black pepper to taste

Drain & press the tofu to remove excess water.
Simmer the mushrooms in vegetable broth for 15 minutes
Toast the oregano in a small frying pan over a medium flame until it becomes aromatic (without burning).

Combine the remaining ingredients, including the oregano, to the simmering mushrooms.

Bring to a slow boil and simmer a couple of minutes longer.

Cut the tofu into four slabs.

Pour the hot marinade over the tofu slabs & marinate overnight in the refrigerator.

The tofu can marinate several days.
If the tofu was reasonably fresh and fairly dry when it was marinated, the marinade can be boiled, strained, and kept refrigerated for reuse.
I'm sorry I didn't get a picture of this delicious meal, which included steamed brussel's sprouts, and a green salad with avocado & tomato, but the wonderful aromas permeating the house all afternoon had me so distracted that the only thing on my mind was, is it time to eat yet?
Peggy said she'd been wanting to try out this recipe for quite some time, and as far as I'm concerned, this one is a keeper!

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Saturday, December 08, 2007

Orchid Black's Acorn Processing Class...

...Live, at Earth Home Garden Click on any photo to enlarge
All photos © 2007 jim otterstrom

Orchid displays a bowl of 'batter' for Acorn Fritters during the class she presented here on Sunday, November 18th. To me, the "fritters" have a taste something like the best vege-burger I can imagine. Orchid came up Saturday night to prepare for the class, but this photo is from late in the class on Sunday, so, we need to go back and show you how we got to this point.

The photos were taken over a two day period, during preparation & also during the class, but they do not cover every detail of the process.

See Orchid's instructions at the end of the post for a step by step tutorial.

First, You Will Need Acorns! Orchid collected these California Black Oak Acorns here in the San Bernardino Mountains where they were once a staple for the Serrano Indians who lived here during the warmer months, long before we came along. The Black Oak leaves in the picture are from a tree native to our yard. Before processing, the acorns should be dried (they don't need to be dried if you're going to process and eat them all right away). This can be done outdoors if you have a safe place to dry them, out of reach of squirrels and other foragers. Or you can dry them in the oven (see Orchid's instructions at bottom of post).

Orchid's Acorn CrackerAnd now, the Saturday night preparations (before the class).
This cool little device is actually a pecan cracker but it also happens to be perfect for opening acorns. It has a screw adjustment for different sizes of acorns.

The Acorn Nut Once acorn nuts are out of their shells they somewhat resemble large peanuts, but they are loaded with bitter tannin that must be leached out of them before they are edible. Tannins are not only bitter, they're poisonous, and toxic to our livers, but acorns are also very nutritional and high in protein once the tannins (and the bitterness) are gone.

Acorn Nuts In A Pine-Needle Bowl
Once you have the dried acorn nuts out of their shells, like this, they must then be coarse-ground to about to about 1/8th inch nuggets for leaching (see Orchid's instructions at bottom of post).

Leaching Tannin From The Acorns
Orchid has dried & chopped a large batch of acorns for the class, and has been leaching the tannins out them for about 2 weeks.

She does this by tying up the coarse-ground dried acorns in cotton/cheesecloth towels (from Smart & Final), or in paint strainers from the hardware store, and soaking them in a tub or utility sink. She rinses the acorn mush & changes the water at least once a day until the tannins are gone.

The acorn batch Orchid brought with her wasn't quite finished, so, in the above picture, she's boiling out the last of the tannins.

Grinding Flour
When the acorns are fully leached of tannins, and completely dry, they can then be ground into meal or flour with this nifty hand-operated flour mill.

Making Acorn Corn Bread
Now it's Sunday morning, the day of the class, and Orchid is making a batch of Acorn Corn Bread (see bottom of post for instructions) for us to have with breakfast, and to share with the class.

The Class Begins
Orchid gives an oral history of oaks and acorns, and their huge impact on the development of civilization.

Clockwise, from top center: Orchid, Debbie, Meredith, Michele, Cheri, Samantha, Deb, Peggy, Robbie, & Christie.
I'm manning the camera, as usual.


Oak - The Frame Of Civilization
For those interested in the importance of Oak to the development of humankind, this is a must-read.


Key Lime-Aid With Chia Seeds
It's Break-Time, so Debbie and Meredith enjoy some home-made Key Lime-Aid with Chia Seeds. Orchid brought the chia seeds (native to the San Bernardino Mountains) and Deb provided the Key Limes (from her garden down in Murietta).

Meredith & Debbie are local school teachers and their home is on acreage at the east end of the valley, property which also includes a huge greenhouse where they may host community gardening in the future.

You Had To Be There
Robbie & Christie mix it up during the break.

These guys are our good buddies, part of our social group. We've been on the Xeriscape Tour Committee together for years, they recruit us for talks on native-plant gardening, pine-needle basketry, or car-free living at their Sierra Club meetings etc., and, we go to the same music festivals (Strawberry & Millpond).
It's always a joy to be in their company.

Back To Class
Orchid uses a Cuisinart to coarse chop acorns before soaking and leaching them.
They are gound to approximately the same size as chopped peanuts, like the ones used as bird & squirrel food.

A Sack Of Acorn Mush
In one of the earlier photos we saw acorns being boiled in cotton/cheesecloth towels wrapped & tied with rubber bands. That is one method of containing the acorns for leaching, but you can also use a readily available paint strainer (as shown here) to soak and leach your acorns. Just soak them in a sink or tub, changing the water, at least daily, for a week or two, until all of the tannins are leached out. The water will be relatively clear once the tannins are gone.


Tasting The Goods
After Orchid showed us how to process acorns, she treated us to some of the delicious stuff you can make with them. Above is the Acorn Corn Bread she was making (with some of her previously processed acorn flour) Sunday morning before the class (see above photo titled 'Making Acorn Corn Bread').

Frying Up Acorn Fritters
The scrumptious Acorn Corn Bread was a hit with everybody, but these fritters are just something else (see recipe at bottom of post)! They were made with the acorn 'grits' we finished leaching last night, and with acorn meal from a previous batch.

These were so good we couldn't cook them fast enought to keep up with the demand!

After Class Entertainment
Once class was over, and we had gorged ourselves on the bounty, we broke out a little beer & wine, and were treated to a live folk/blues jam by Cheri & Robbie.



Below is a copy of Orchid's instructional handout (with recipes) from the class if you get the notion to try this yourself.

Please read it carefully...


MY ACORN PROCESS:

Dry the acorns. Drying is only necessary if you are going to store them, otherwise they can be eaten right away.

If you store without drying, they can mold. I believe First Nations people would use fresh ones to make soup at the acorn gathering festivals, which would have been preferred.

I dry them in the oven, by the pilot. If there is no pilot, use the oven light. Baking pans suspended over floor registers also work.

The idea is to not let the acorns get too hot, or it may bake the tannins in, making the tannins harder to remove in the leaching process.

I was drying in pans in the sun, until my local squirrel came around and started chattering about all the acorns: that he was going to take some. I got out there in a hurry and put them inside, barely beating him.

Crack the acorns. Something to do in the evening by the fire. I compost the shells. One reason to dry the acorns is that it makes cracking easier. Cut out any black spots and stripes.

Soak the whole acorn meats overnight. I do this because my blender won't grind them dry. Acorns are very hard. Also, soaking for more than 24 hrs makes it easier to remove skins, which have more tannins.

Grind the soaked whole acorns very coarse, about 1/8" pieces. I do this in a blender or cuisinart. I call this coarse mush. I put the coarse mush into a paint strainer, inside a big enamel pot. The mush needs to be coarse, or it will not stay inside the strainer. The paint strainer could also be cheescloth in a colander, a muslin bag, or a pillowcase that you don’t mind turning brown.

These options would require more squeezing or pressing during the water changing process to get out all the tannins with every change of water.

Soak the mush and change the water at least once a day. Soaking removes the tannins. You can change the water twice a day or more to go faster.

This part seems to take me about 5-7 days, more or less, using dried acorns.

Hilla Futterman said in her acorn class that with fresh acorns it took her about 3 days. I test the mush by chewing on the largest piece in the batch, because the tannins soak out faster from the smaller pieces.

When the mush no longer has a bitter or astringent taste, I go to the secondary drying step. Also, at this stage, the water should be clear.

Pouring the rinse water into a porcelain sink will dye it brown. Stainless steel doesn’t dye. The rinse water can go in the garden, or to a dyer-tannins fix dye, and also tan leather. Removing all the tannins is crucial, as tannins are toxic to the liver.

When the largest pieces taste bland and are not astringent, and/or the water runs clear, they are done soaking and ready to dry.

Dry the coarse mush in the oven on the pilot light. If grinding in a blender, regrind when it is not fully dry, so it is softer. If using a traditional flour grinder, the mush must fully dry to get fine flour.

I sift it, and use the finest flour in pancakes & cornbread. The stuff that is more grits consistency, I use in fritters.


Pancakes: Fritters for Two:

1/3 c wheat or buckwheat ½ to 2/3 c acorn grits
1/3 c cornmeal 1 to 2 eggs
1/3 c acorn meal 1/3 c buttermilk
pinch baking powder 1 tsp miso paste
salt 1/2 onion
egg handful chopped parsley
milk or water to thin 1 heaping tb parmesan cheese
salt & pepper

Cornbread: Cornbread recipes usually call for half cornmeal & half wheat flour. Replace wheat flour in your favorite recipe with half to all acorn flour.

This material was inspired by Hilla Futterman’s acorn class and is written in memoriam. Please use this information with care, and at your own risk.
No part of any wild plant should ever be eaten without positive identification.
Orchid Black © 2006 Any duplication must be by permission, and must contain this information.


PH: 626-794-1275 FAX: 626-794-6992, orchid@pitchersage.com, www.pitchersage.com 1443 E. WASHINGTON BLVD. #163, PASADENA CA 91104


Orchid's Acorn Process reprinted at Earth Home Garden by permission.

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Wednesday, May 16, 2007

Yesterday's Recipe, Today's Dinner...

KALE & WHITE BEAN SOUP
Click on photo to enlarge - © 2007 jim otterstrom

While I was putting yesterday's post together my mouth was watering as I wrote about this soup, so today I decided to make it for dinner.

It's every bit as good as I remember, if not better.

The beautiful placemat is one of a pair that was made for us by a wonderful and talented blogfriend thousands of miles from here.

And, I repeat...

Yum! There's nothin' like a good pot of beans...

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Tuesday, May 15, 2007

Kale & White Bean Soup - For Christa

FROM OUR WELL-WORN COPY OF
Click on cover to enlarge - © 1985 Edward Espe Brown/Shambala

Click on recipe to enlarge © 1985 Edward Espe Brown/Shambala

Our Mother's Day post brought a question from Christa, at the Calendula & Concrete blog, about how we use kale, so I thought I'd post one of our all-time favorite bean soup recipes. This delicious soup is just one great way to make use of kale. Try it once and you'll be hooked. We don't use the "cream to finish" option, it's creamy enough as is.

Yum! There's nothin' like a good pot of beans...

We're not vegetarians but we have stacks of vegetarian cookbooks and the Tassajara Recipe Book is full of healthful tasty dishes that please our down-home natural-food loving palates.

Addendum-10 A.M.

We also use kale sauteed or stir-fried with garlic & spices in a similar fashion to the delicious sounding suggestions Roger, of the Dharma Bums blog, left in his comment here, and we often add seeds & nuts (sunflower seeds, shelled pumpkin seeds, sesame seeds, pine nuts, etc.) to our greens, sometimes serving them with red quinoa, brown rice, millet, or Indian Rice Grass (when we can get it).

The youngest tenderest leaves of kale are aslo a tasty addition to fresh green salads, where we might combine them with several lettuces and spinach from our garden, as well as with young dandelion leaves (before they flower because they become bitter after flowering), lamb's quarters/goosefoot (chenopodium), or amaranth leaves---three very edible, tasty, and highly nutritional 'weeds' growing in our native plant garden.

Two other cookbooks we often refer to, which might be relevant here, are, 'Greens Glorious GREENS!', by Johnna Albi & Catherine Walthers, and, 'Hot & Spicy & Meatless', by Dave DeWitt, Mary Jane Wilan, and Melissa T. Stock.

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