Archive for the ‘Ketogenic diet’ Category

“Processed” Food

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Like everyone else who works, I have a lot to do when I get home and some nights I need help to get a healthy dinner on the table. I eat a ketogenic (low carbohydrate) diet and don’t have pasta and rice and bulgur to fall back on. For those nights I keep some “fast food” in the freezer, like riced organic cauliflower. If I’m thinking ahead, I leave a bag out to thaw in the morning. More often I didn’t think ahead and need to thaw it quickly in the microwave. Either way, if you just cook it as is, you are going to have a rather damp mess on your hands, in my opinion anyway. So take the thoroughly thawed cauliflower, bundle it in a dish towel, and squeeze the water out of it. You’ll get a surprising amount out. Now you can throw it in a skillet with some salt, sliced green onions, chopped herbs, olive oil, and sliced almonds, and cook over medium heat for about 20 minutes with regular stirring. Don’t add water back. Cauliflower loves to go soggy if it gets a chance. It’s done when the cauliflower grains are done to your preference. I like mine a bit on the firm side, holding their shape briefly to the tooth without any hint of raw crunch. ¬†Check whether it needs more salt before you serve. Meanwhile, grill some salmon as shown here, or warm up leftover chicken thighs, or slice up some warmed leftover meat. Land it on your cauliflower pilaf and flavor it with finishing butter (Montpellier butter with green garlic is shown here) which also lives in the freezer in convenient individually wrapped portions, or just drizzle with your best olive oil.
Some would say that I should grow, grate, and freeze the cauliflower myself if I’m going to use it, and when such people get hold of me, I always suggest that they invite me over for a meal 100% produced from their yard so that I can write about itūüėČ. So far, those invitations haven’t arrived. I am not a believer in making the perfect the enemy of the good, and we are not full-time yard farmers and have to make our modern lives work. Besides, grating cauliflower is one of the few kitchen jobs that I hate and one that I outsource whenever possible. I grow things that are unobtainable at markets or distinctly better when home-grown, and cauliflower is neither. So let somebody else do the work for you.
Regarding the finishing butter above, I am used to horrified shrieks of “It’s GREEN!” Indeed it is, and so are a lot of other good things. Expose yourself (and your family and friends) to green food until you get used to it, and your health will benefit. After all, nobody has ever looked at wild-caught Alaskan salmon at my table and said “Ugh, it’s PINK!” Good food is good food. Close your eyes if you really must, but getting over biases about green is better.

Here’s another version tricked out with capers, green garlic, thyme, pine nuts, and castelvetrano olives.

Full Flavors: Hop Shoots and Goat Chops

“”Boy, I could go for some goat right now” said no American ever. But I have no idea why that is. If you are an urban or rural ¬†homesteader you have probably considered goats because they are hardy, compact, dual-purpose, remarkably productive for their size, and extremely friendly. But you have probably thought, or been told, that the meat is strong-flavored and unappealing.

If you are dealing ¬†with an old goat, this is certainly true, but I can’t imagine butchering an old goat. Goats under a year old are delicious, with a full robust flavor that people who shop at the supermarket can hardly imagine, but nothing that can fairly be described as gaminess. The ones that I occasionally produce for our household are 100% alfalfa-fed. If you are lucky enough to have access to such meat, cook it with respect. For the chops, that means marinating with garlic and herbs and grilling medium-rare because the meat gets tough if allowed to dry out. If you can’t get young grass-fed goat, apply the same principles to lamb chops, another meat that has not yet had the flavor bred out of it. Sear on the grill to medium-rare, let rest in a 200 degree oven for 10 minutes, and serve with a veggie that works with robust flavors, such as the pan-grilled hops shoots shown here.

I sometimes think that the direction of mainstream American agriculture is to eliminate anything that has a distinctive flavor. It’s only relatively recently that we’ve rediscovered dry-aged beef and gotten away from chicken breast, which (unless you raised it yourself) is the most tasteless and cottony part of a tasteless and cottony bird. I have tasted prime-grade beef that had no discernible beef flavor, just a fatty faint sweetness. ¬† Spinach is sold in the baby-leaf stage when it has no intrinsic flavor. Corn is as sugary-sweet as cotton candy, with no “corn” flavor to speak of. ¬†It makes me grateful beyond words for my tiny patch of land where I can grow hops shoots and chicory and grape leaves and wild weeds and herbs of all kinds to feed my desire for food that tastes of itself.

By the way, I cook hops shoots a lot in the spring and after trying several methods, I’ve decided that the only one worth pursuing is to cut the shoots in lengths about 1.5 inches long and stir-fry ¬†in a hot pan with some very good olive oil, a hefty pinch of salt, and nothing else. Continue to cook, stirring intermittently, until there are browned spots and the little nascent leaves are fried crisp. This gives them the richness to accent their slight wild bitterness and makes them truly delicious. Like good goat chops, they are a feral and flavorful treat

I mentioned marinating goat and lamb, and my favorite marinade is the one that my mother used when I was growing up, with a tweak or two from me. It’s great for goat, lamb, and beef. ¬†Tinker with it as you see fit, but at least once ¬†try it as written here, with the finish described:

Red meat marinade:

1/2 cup good olive oil

1/2 cup soy sauce

2 tablespoons Worcestershire sauce

1 tablespoon Red Boat fish sauce or 2 mashed fillets of anchovy

2-3 crushed cloves of garlic (I prefer 3) or a couple of stalks of green garlic, sliced fine and then crushed in a mortar and pestle

a small handful of celery leaves, chopped

Mix all ingredients and let sit half an hour, then pour over chops in a dish and let marinate at least four hours and preferably overnight in the refrigerator.

Finish: remove from marinade and salt lavishly on both sides with alder-smoked salt. Sear on a hot grill to produce the ultra flavorful Maillard reactions. Lower heat and grill until done, but no more than medium-rare. Rest in a low oven. Eat and weep. The alder salt makes the meat jump into deliciousness. It’s a case of robust meeting robust and the flame of love being kindled.

If you get interested in producing a bit of your own meat or supporting a farmer who does, study the book “Goat” for more cooking inspiration. Goats and sheep produce milk and meat from land that wouldn’t support crop agriculture, and their meat still has its own distinctive and wonderful flavor. This book was published years ago but, regrettably, there is still nothing else like it.

 

Permaculture Salad, and Notes on the Siberian Elm

Spring on the urban homestead is so beautiful and bountiful that I can hardly believe it, and I spend more time than I care to admit just wandering around dazed with the wonder and joy of it all.  But there is a practical aspect to my trance, because while giving thanks to the cosmos for the life that surrounds me, I am noting what can go in the salad bowl that evening.

The salad shown above is a pretty typical urban homestead salad. It contains a handful of lettuce, some early arugula, and a lot of biennials and perennials that wintered over and got an early start. ¬† Tiny leaves of curly kale that began to leaf out as soon as the weather got warm are good salad material, still sweet from night frosts, although I don’t like older kale in salads. ¬†There is a little chervil because I threw the seeds around in¬†warm spots last fall.

So here’s the species list for tonight:

Lettuce

arugula

chervil

scorzonera

salsify

wild lettuce

sow thistle

dandelion

Siberian elm samaras

Bladder campion

tarragon

mustard (one Southern Giant plant overwintered somehow)

Green perennial onions

A few further notes on the ingredients: in the past I had tried cooking scorzonera greens and thought they were fairly uninteresting, but for some reason I never tried them as salad material until this year. They are very mild in flavor and have a nice slightly substantial and tender texture, and I am using them a lot now.  They make a good base for some more flavorful greens like dandelion and mustard and arugula.  I have written in the past about how much I love the elongating flower stalks when pan grilled in olive oil, so this is a very good dual purpose vegetable. I plan to plant more of it.

In the past I have mostly used Siberian elm samaras as a “hand salad” eaten spontaneously on walks when ¬†they presented themselves. ¬†They are too mild to be of much interest cooked, although I do use them in greens mixtures sometimes, but I have found that I like them in salads in rather substantial amounts, probably a cup of washed samaras in a salad for two. ¬†There is something about the texture that I enjoy, provided you pick them at the right stage, when they are about the size of a dime and the edges are still fresh green and have not yet grown at all papery. ¬†They need a little bit of cleaning, but most of the debris can be floated off once you have broken up the clumps with your fingers, and 15 minutes of preparation is not too much for a vegetable that cost you no effort or money whatsoever in the growing.

Have a ¬†look at what’s available to you in field and forest and in your own yard. ¬†Learn how to make a really good vinaigrette. Use common sense, and don’t eat plants unless you are completely sure that they are edible.

Perennial Saag Paneer


Yesterday I wrote about making Paneer with my grass-fed goat milk. Today I’ll talk about making saag paneer, one of my favorite dishes, and for a permaculture twist I’ll make it with perennials as much as possible. If you don’t have a weed patch, you can use a bunch of spinach. You will also need fresh ginger, cumin seeds, garam masala, heavy cream, and butter.
Assuming that you have the paneer, the next step is to catch your greens and alliums. I used equal parts each of nettles and bladder campion, and 4 stalks each of green garlic and perennial Welsh onions. The nettles and bladder campion were blanched for about 90 seconds so that the nettles could be handled easily, then drained, pressed, and chopped. The alliums were cleaned, trimmed, and sliced in 1/4″ cross section.

When ready to cook, heat a nonstick skillet, cut the paneer in 1″ cubes and salt it, and fry in mild oil of your choice (I like Macadamia nut oil) until browned. Set aside.


Chop a piece of fresh ginger about an inch square finely, and have ready a teaspoon of whole cumin seed and a heaping teaspoon of garam masala.
Heat a saucepan, put in a couple of tablespoons of mild oil, and fry the cumin seeds briefly until they darken a couple of shades. Immediately add the chopped ginger, stirfry furiously until it is cooked but not browned, and add the chopped alliums and lower the heat to medium-low. Add a half teaspoon of salt and sauté the alliums until they are softened, lowering the heat if necessary to keep them from burning. Add the garam masala, cook another minute or two, and add the cream. Add the blanched chopped greens and cook over low heat until they are thoroughly cooked, probably about another 10 minutes. Put the paneer cubes on top, pushing them into the greens mixture a bit, and cook over low heat until they are heated through. Serve with rice or, if you are a low carb eater, gloriously naked on the plate. Drizzle some melted butter or ghee over the top.

I was taught to make this dish a few decades ago by an Indian woman in Manhattan, and I am pretty flexible about the greens used as long as they’re mild. No bitter green has a place in this dish. The green garlic and onions are great in season, but chopped garlic and onion are traditional. ¬†I’m very rigid about the seasoning, though. Sometimes I add a chopped hot pepper but that’s my only variation. The whole cumin seeds fried quickly in hot oil are not negotiable, and burning or scorching any of the seasonings or alliums ¬†means you need to start over, so work carefully.

Spring Ricotta

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This  time of year we are having some warm sunny days and the heavy meaty dishes of winter no longer feel quite right, but I still want something warming  and filling.

At the same time, my doe goat Magnolia is nearing the end of a lactation, getting ready to deliver kids in six or seven weeks. At this point she’s producing just a quart a day, but it’s still rich milk produced entirely on alfalfa and I’m not about to waste it.

So every evening, after filtering the milk, I make ricotta, and when I have a few days’ worth of ricotta saved up I make ricotta al forno. I stole the recipe from Sarah Raven many years ago, and I haven’t tweaked it very much over the years because it’s perfect as is. The main change is that I use egg yolks instead of whole eggs. Yum.

Ricotta, about 1 and a half cups, but a bit more or less won’t hurt.
Yolks of 5 eggs
Salt to taste
Half a cup of heavy cream
Half a cup of grated Parmesan
Half a cup of pine nuts
Cooked veggies as desired. Or none.

Kitchen note: homemade ricotta is drained until quite dry. If you are using store-bought ricotta, you might need to hang it in the sink in cheesecloth or a clean towel for a few hours and let it drain. Otherwise, the resulting dish can be watery. ¬†Another alternative, if you don’t want to take time to drain, is to add one additional whole egg to help it firm up a bit, or leave out the cream.

Put the ricotta in the blender with the cream and add the egg yolks one at a time while blending. ¬†Blend in the grated Parmesan just for a second or two. Add salt to taste. ¬†Decide whether you want vegetables. This is an endlessly versatile way to use leftover but good cooked vegetables. The version shown above has a couple of cups of leftover grilled zucchini, red bell pepper, and eggplant. ¬†In the early summer, fresh cooked peas are absolutely delicious in this dish. ¬†A good handful of chopped fresh herbs may suit your taste. ¬†Just be sure that the cheese mixture is already seasoned properly. ¬†Pour it into a buttered 8 inch baking pan, adding any cooked vegetables or herbs that you wish as you go. Top with pinenuts and push them in a little bit so that they don’t burn. Bake at 350 for 25 minutes or until done. ¬†Let it consolidate and settle down for 15 minutes, then serve in ¬†generous wedges. ¬† ¬†A topping of your best homemade tomato sauce adds pizzazz. ¬†My husband likes it with a sprinkle of extra finally grated Parmesan on top and run under the broiler for a minute, which produces the brown spots you see above. Just keep an eye on it because it does burn very quickly.

In June this is absolutely glorious made with some chopped fresh herbs and topped with homemade pesto.  For those of us who eat low-carb, it is something to put pesto on.  This lactation will only last two or three more weeks, but by June I will have fresh glorious grass fed milk again and be back in the ricotta business.

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The January Garden

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Here in agricultural zone 7 we have a fairly short winter, and I have never gone in for winter gardening. ¬†I don’t have a greenhouse, for the simple reason that I have never been able to make up my mind what kind to get or where to put one. By late fall I have a freezer full of summer food, and I spend the long nights by the woodstove, catching up ¬†on my reading and deciding what to try next.

This year, though, I decided to try some very low-tech strategies to prolong my season. ¬†This came about largely because in September I happened to visit a local nursery for supplies and saw a single lonely six pack of young broccoli plants going begging. ¬†It seemed a shame to let them become trash, so I brought them home and planted them with the vague idea that they might winter over. After a little more thought, I ordered ¬†a roll of Agribon-19 plant protection fabric, a lightweight nonwoven fabric that conveys about 2 degrees of frost protection. ¬†It is 13 feet wide and comes folded double, so I put a double layer over the 10′ row of little plants and held it down with stones and bricks around the edges. I did not use hoops or any other kind of support, just left plenty of room for the little plants to grow. (Please note that you cannot do this with tomatoes, peppers, and other plants that have a “growing point” at the top of the plant. In those cases you have to support the fabric and keep it off the growing tip. But the majority of cold-weather garden plants do just fine this way. ) ¬†I watered periodically, but did not pay any other attention to the plants until I noticed small heads of broccoli forming. Then I ¬†started checking more regularly. Naturally, because of the cold, the plants grew more slowly and the heads formed more slowly than they would in warm temperatures. This was an advantage. ¬†I found that the heads would hold for up to a week before harvesting with no loss of quality.

The heads were unusually tender and sweet. I liked them best just steamed with a little butter or olive oil and salt. Not every plant produced well. Two of the six plants began to form heads, then the infant head “browned out” and died, although the rest of the plant looked healthy. ¬†I am not sure if this was a disease or what it was, and hope that maybe one of my knowledgeable readers can clue me in. ¬†But I harvested four beautiful heads, and they are continuing to form healthy side shoots, including the two plants that did not form heads. ¬†Not a bad return for my minimal effort, with an investment of $2.99 for plants and about $10 worth of frost protection fabric which can be reused.

Two weeks ago, after the encouraging broccoli results, I planted three beds of salad greens, cooking greens, and more broccoli. Two beds are covered with a single layer of the lightweight Agribon-19 and the other with the much heavier Agribon-70, which gives about 8 degrees of frost protection but lets less light through. So far, all the beds have germinated well. I will be reporting on results. I still want a greenhouse, but this is looking good as a cheap way to keep fresh food on the table.

Good candidates for  growing this way are lettuces of all kinds, chicory, practically everything in the brassica family including broccoli, kale, and collards, arugula, green onions, green garlic,  and who knows what all else.  One of the beds that I covered is one where I have let edible weeds go to seed in the past, so I will watch with interest to see if I get an early crop of those too.  I have planted some snow peas undercover as well, to see if I get a substantially earlier crop this way.  In my climate we have a lot of wind storms in the spring, and just giving some protection from wind might speed them along.

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This picture is a cautionary tale: you can see here that before using the lighter cloth, you do need to cut away any old stems etc. that are sticking up, since they can tear the fabric.

Also, because of the decreased light transmission, the plants growing under fabric are essentially hothouse plants and will have to be hardened off to full sun gradually in the spring. ¬†I speculate that the more bitter greens such as dandelion would be tastier and less bitter when grown this way, but don’t know for sure yet. ¬†I am greatly looking forward to finding out.

 

The Greens of Winter: Soup Base

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Earlier this week I walked through my frost-killed garden to see what was left. For the most part I don’t make any special effort to protect my garden in the fall because after a long summer I’m ready to move on to the things I do in the winter, so the pickings were slim, but I found lots of chicory, dandelion, chard, broccoli leaves, alfalfa tips, celery, and kale, along with green garlic and green onions, and some of the herbs were still in fine shape. I decided to make soup, and since I had a lot more greens than I remembered planting, it occurred to me to make a soup base that could sit in the freezer, ready at any time to be turned into soup in a hurry. To the garden ingredients I added a large onion and a largish handful of sun-dried tomatoes from earlier in the summer. You could also use a jar of dried tomatoes in oil, drained. ¬†The celery was used from base to leaf tip. I used roughly equal volumes of all the greens types, about the equivalent of a medium-sized supermarket bunch of each.

The onion was sliced thinly and saut√©ed very slowly in olive oil while I washed and prepared the greens. I was aiming for a rich caramel color, which meant low heat and frequent stirring, which is no extra trouble if you’re in the kitchen anyway. I used my wok because I knew that the volume of sliced greens would be considerable. First the green garlic and green onions were cleaned, finely slivered, and held separately, then everything else was washed and midribs removed and cut in cross section into roughly 1/2″ slices.

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When the onion was a nice toffee color I added the chopped green alliums, cooked about another five minutes, then added the other greens and some more olive oil along with about a teaspoon of salt. Don’t stint on the olive oil. You want saut√©ed flavor, not steamed flavor. ¬†The heat was turned up to medium and the whole mass stirred and turned with a wide wooden spoon about every five minutes to keep it cooking evenly. As soon as the greens were in the pan I ground the sun dried tomatoes into small powdery chunks in the blender and added them to the wok. They rehydrated well enough in the moisture from the leaves. ¬†Keep cooking until the greens are soft when chewed.

When you have a darkened dense mass of soft greens, put the whole business in the food processor and grind to the finest paste that you can achieve. Taste. You want it on the salty side, because that helps with preservation and it’s going to be diluted later. Add more salt if needed. I prefer to use fish sauce rather than salt to season at this point because it adds a wonderful rich savor. I used about a tablespoon. Don’t use this if you might be serving vegetarians.

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Now cool your soup paste and pack it into one-cup containers, each of which makes about a quart of finished soup. Coat the top with olive oil, push lids on tightly, and freeze.

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When ready to use, put a quart of any kind of salt-free or low-salt broth you like in a saucepan, add a cup of soup paste, and simmer until thawed. Correct the texture with a stick blender if it needs smoothing out. Taste for seasoning and adjust in any way you like. The caramelized onions, deeply sautéed greens, and fish sauce gave a meaty-umami flavor to the potful I made for lunch today, so I salted to taste and added a swirl of fat from my homemade bacon and a generous sprinkling of thyme leaves, a meaty-umami herb if ever there was one. Yum. With toasted buttered slices of my low-carb fake-o cornbread, it made a perfect light healthy Thanksgiving brunch to lead into the excesses to come at dinner.

This basic formula can be varied endlessly according to what you like and have available. If you serve vegans at your table, using some miso rather than fish sauce and good olive oil for the final swirl with water or vegetable broth as the liquid would suit their needs while fully satisfying the omnivores. If you don’t like the brownish color, leave the tomatoes out and it will be more green. Pan-grilled small oyster or other mushrooms would make a good garnish. A fried or poached egg adds tremendous heft to soup if you want a richer meal, or some bacon lardons fried crisp would satisfy any ardent carnivore with a minimum of actual meat. You can add cow or coconut cream for a cream soup (try a toss of chopped fresh tarragon for the final garnish,) or some leftover tomato sauce for interesting tartness, or finish it with a handful of good freshly grated Parmesan along with olive oil and let the cheese dissolve in the hot soup. For a more Cretan effect, use crumbled feta and olive oil on top. ¬†There are a hundred possibilities and you can get any of them from freezer to table in well under 20 minutes. Serve any kind of bready stuff that suits your diet alongside, and you and your table mates will be full. I say that a quart of soup is two servings, but I understand that normal people can serve three or four with a quart. Know your family’s tastes.

In my opinion the celery is necessary rather than optional, and I strongly advise including at least a small portion of bitter greens (dandelion and chicory in this case.) When making mixed greens, I’ve often noticed that a savory-meaty element is lost if I don’t include some bitter greens. The proportion is small and the final product isn’t bitter and is enjoyed be people who don’t like strong greens in other contexts. Besides, they’re so damn good for you.

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