Archive for December, 2017

28 Dec

About the Fish on Your Plate

Posted by wooddogs3 in cooking, farmers market, fish and seafood, Ketogenic diet, Uncategorized. Tagged: , , , , .

One of my firmest health convictions, besides the one about leafy greens, is that fish is good. Here in the desert I won’t be catching my own in any great quantity, so the question is what fish, exactly, is good. My own choice is based on taste and emotion more than reason. I love salmon and admire the way the Alaskan fisheries are managed, so I eat Alaskan salmon. But if you want to be more rational about your fish, please read the great compilation of evidence from Bill Lagakos at the wonderful Calories Proper blog:

http://caloriesproper.com/fish-blog-take-i/

Then make your choice with real information. And my nag for the day is: DON’T OVERCOOK IT. If your salmon is chewy or has a nasty grey layer just under the seared surface, it’s overdone. Sockeye, my own favorite, cooks in nothing flat, usually two minutes each side over a very hot grill or firepit. If the fillet is especially thick, maybe give it an extra minute on the skin side, but no more. If you buy it with the skin on, your dogs get a healthy treat too. Salmon loves assertive seasonings, and I like to brine it in strong salt water for half an hour before cooking. Then serve some leafy greens alongside and you can feel yourself getting healthier. And happier.

Below are some serving ideas that I borrowed from here and there because the photography is better than mine. My own quickie favorite is to take it off the grill, top with a generous pat of seasoned green garlic butter that I keep in the freezer, set it under the broiler just until the butter starts to melt if you didn’t thaw the butter beforehand, and eat with intense gratitude.

I think the beets and citrus shown here should be roasted a good bit longer than the fish, so that you can actually eat them, but it’s a good basic reminder that blood orange is brilliant with salmon.

Grill some nice fat green or Egyptian onions to serve alongside and your health benefits increase.

In a hurry? Take it off the grill and plop it on some dressed leaves and add a slice of lemon. Dinner in 15 minutes, or ten if you pan-roast and don’t take time to heat the grill.

Personally I would use bronze fennel fronds on top, for appearance and for taste and because it grows well in my yard, but if you’re a dill person, go for it. A generous shower of fresh thyme leaves is also a good finish for salmon, and this is one of the places that I love to use orange balsam thyme, which is otherwise difficult to use.

If you’re one of my local readers, the Fishhuggers come to our farmers markets in the summer and sell the salmon that Kenny catches in Alaska, as well as their own superb grass-fat beef and other healthy goodies.

19 Dec

Orange Peel in the Thrifty Kitchen

Posted by wooddogs3 in edible landscaping, home food production, Ketogenic diet, Nose-to-tail vegetables, recipe, sustainable, Uncategorized, urban homesteading. Tagged: , , , , , , , , , .

I’m  an almost-diabetic who uses low-carb food intake to maintain my excellent blood sugar, so citrus juice, which is a pretty concentrated belt of sugar, is mostly out of my diet.  I also love oranges and orange flavored things, and don’t like artificial flavors. So for a while I have been following with interest the analyses showing very high antioxidant activity in citrus peel and wondering how to incorporate it into my diet, and recently I got a chance to test this when I came across a bonanza of 20 large organic navel oranges that could not be sold because they had soft spots. I could have made orange-cello liqueur, but wanted something I could drink with lunch.  So I washed the oranges carefully, cut out the soft spots, cut them into chunks, and puréed  them in batches in my blender with only enough water to keep the purée  moving.  Each batch was blended at the highest speed for over a minute, to make sure it was completely liquefied.  I have a Vitamix, and I don’t really know how well this would work with other blenders, but probably well enough.

Please note that the oranges I was using were seedless. If you try this with seeded oranges, the seeds have to be carefully removed because they are intensely bitter, and this technique will not work at all with lemons because their inner white pith is so bitter.  I haven’t experimented with other citrus. I would say that tasting a little slice of the white pith might be a good test. If it’s very bitter, it might not work to use it this way. I think that blood oranges would work well, and I plan to try as soon as they come into season. Also, organic really matters when you are using the peel.

You end up with a thick smooth purée  that is only very slightly sweet, has a hint of bitterness, and is loaded with orange flavor and all the nutritional value than oranges have to offer. I use two or three tablespoons in a water glass, fill it with sparkling water, and sweeten with stevia sweetener. When you get near the bottom of the glass, be sure to swirl it around and drink up all the particles that settle to the bottom. Overall I’m probably taking in about a tablespoon of pure orange juice per glass, so the carb content is not high enough to worry me. I have also added it to a low-carb coffee cake with good results. Because of the intense flavor that the peel adds, you don’t need much.

Orange trees are strikingly beautiful, and if you live in the citrus zone they are great edible landscaping material.

If you do a web search on citrus peel you will find articles suggesting that there are few diseases it won’t prevent or cure. Let’s not get carried away. The antioxidants that it contains, including  naringinen, hesperadin, and rutin, have some interesting anti-inflammatory activities, and there is no documented evidence that ingesting some amount of citrus peel and pith is harmful. It’s also a superb natural source of vitamin C, which can be a bit short in a ketogenic diet. It makes thrifty use of something ordinarily discarded, and it tastes good, adding strong flavor and a touch of bitterness that makes an adult drink out of a fruit that can otherwise be too sweet to enjoy very much of. You can read about its various possible benefits at the links below, including the interesting demographic information from the REGARDS study that higher levels of citrus consumption correlated with lower levels of ischemic stroke. Make of that what you will.

 

REGARDS study analysis indicating possible inverse relationship between citrus consumption and ischemic stroke:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5086785/

A survey of antioxidants and anti inflammatory activities in citrus peel:

https://www.ncbi.nlm.nih.gov/pubmed/27719891

An animal study showing inhibitory effects on human prostate cancer tissue grafted into mice:

https://www.ncbi.nlm.nih.gov/pubmed/23673480

An animal study showing effects in reducing neuroinflammation:

https://www.ncbi.nlm.nih.gov/pubmed/26423872

There are other possibilities for eating citrus peel. I came across the following recipe while searching, and haven’t tried it yet, but it does look lovely, doesn’t it? Personally I would roast the fruit-veggie mixture first to soften them more, then the salmon by itself, since I despise overcooked salmon.

http://www.cookinglight.com/recipes/roasted-salmon-oranges-beets-and-carrots

 

15 Dec

Snacking Greens

Posted by wooddogs3 in Cook's treat, cooking, edible landscaping, farmers market, front yard gardening, greens, home food production, Ketogenic diet, Uncategorized, urban homesteading, vegetable gardening. Tagged: , , , , , , .

Probably everybody has made kale chips, the delectable snack made by oiling and seasoning pieces of curly kale and baking them at 375 or 400 until they are crisp. They are delicate, and not much good for dipping in anything, but they are quite wonderful by themselves. Recently I was making a batch and began to wonder about using some of my other available greens. Ultimately I used both green and scarlet curly kale,  carrot leaves, and torn sections of collard leaf because that was what was left in the garden.  The leaves were washed, allowed to drain, and 12 mid ribs removed from the larger leaves. In the case of the small carrot leaves, the stem was snapped off just below the lowest leaflet. I drizzle them with olive oil and seasoned with salt, finally grated Parmesan, nutritional yeast flakes, and a sprinkling of roasted ground garlic. If you want an exact recipe, there are dozens on the Internet. This is something you can do in a very improvisational way as long as you don’t oversalt.

Lesson learned:  don’t put them all on the tray at the same time, no matter how pretty it looks. The three greens finished at very different times.  Collards needed the least time, and despite several experiments I never did get them quite right. They go from olive-green and ready to eat to brown and burnt-tasting  in under a minute. Also, they don’t cook very evenly despite your best efforts, so ultimately what I ended up doing was just picking out the brown leaves, which taste burnt, and throwing them away. I still think there are real possibilities here but I did not get them to work as a satisfactory chip.

The carrot leaves were astoundingly good, with a perfect delicate crunch and a mild flavor. Even the stems had a good texture, lost their toughness, and tasted just fine.  I wish I had discovered this earlier in the year when I had more carrot leaves. But this is a good reason to keep a blog, or a written record of some kind, because if you don’t you end up “discovering” the same things every few years.  I am recording it so that I won’t have to discover this again. It’s a handy thing to know if you buy carrots with the leaves on. Remove the leaves as soon as possible before storing in the refrigerator, because they seem to go limp more quickly if still attached to the roots.

Curly kale was delicious, as it always is when baked this way.  I just love the stuff, and have no idea how large a bowl of kale chips I could eat, but I guarantee that it would be a big one.  If you live in a snowy climate, it is very likely that you can keep curly kale in good shape through much of the winner in your garden. Here in the high desert it does not get all that cold but we don’t have any snow cover and we have a lot of drying winds,  so by this time of year the curly kale that is growing uncovered looks pretty tattered. Also, for reasons I don’t know, there is an invasion of aphids in early December, and they are hard to wash off. But this year I did plant a row of curly kale and put frost blankets over it in early November, and that row is looking great and has no aphids.  So I have at least a few more batches of homegrown kale chips coming.

Incidentally, if you are cooking a meal and have the oven at 375 or so for something else, a few kale leaves out of the garden in a little pan make a great cook’s treat to tide you over until the meal is ready.

2 Dec

Fall Summation VI: the Magic Molly Potato

Posted by wooddogs3 in cooking, edible landscaping, farmers market, front yard gardening, home food production, Uncategorized, urban homesteading, Vegetable dinners, vegetable gardening. Tagged: , , , .

For various reasons related to my blood sugar I choose to eat a low carbohydrate diet most of the time, but a few splurges a year help keep me on the straight and narrow. This year my chosen splurge was purple fingerling potatoes, which I haven’t grown in many years. Fingerling potatoes are a little waxier and less starchy than standard potatoes, and purples have more antioxidants than other colors, but don’t kid yourself that you’re doing this for your health. If better health is what you want, eat greens instead. This is for a rare treat.

I got my seed stock from Moose Tubers,a wonderful source for all kinds of potatoes. I planted them whole, and only planted five hills and gave the rest of the seed tubers away. I was using newly broken ground and my soil is heavy clay and extremely alkaline, so I amended heavily with kelp meal and gypsum pellets to moderate the alkalinity. I watered deeply once a week, and other than that ignored them except to mulch a bit once they were about 6 inches high. I dug them in mid-fall, and each hill produced about six potatoes 1-2 inches long. I hasten to add that under halfway decent conditions the yield would almost certainly be a lot better. I was not interested in increasing yield. The last thing that I want is more potatoes around to tempt me.
As far as how to cook them, there was no doubt in my mind what to do. My favorite way to use fingerling potatoes is to boil them for 10 or 15 minutes, just until a knife tip penetrates them easily, then drain. When cool, I lay them on the cutting board and press/smash them carefully with the flat bottom of a glass until they are about half an inch thick but still hold their shape. Then salt, and fry in olive oil or bacon fat until they get lovely and crusty on the outside. There is simply nothing better. Mindfully enjoy every mouthful, because if you have any blood sugar problems you are not going to eat them again for a while. But oh, are they delicious. And if you have normal blood sugar and no family history of diabetes, these are a healthy side dish that you can enjoy a little more frequently. Back before I had blood sugar problems I used to enjoy smashed fried fingerlings as the center of a vegetarian plate, surrounded by other vegetables chosen  according to the season.
Incidentally, under my hardscrabble conditions the plants were compact, maybe a foot tall and 18” wide, and the leaves were tinged with purple. They would have looked fine among ornamental plantings, as long as they were in a place where perennials would not be disturbed by digging up the tubers at the end of the season. In the plateful above I threw in a standard fingerling from the Co-op to see if it tasted better than the Mollies, and the answer was that it tasted more bland, so I would only bother with the Mollies in future seasons.