Maui Girl Cooks

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” Luciano Pavarotti


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Refrigerator Confidential Day #3

Welcome to Day #3 of Refrigerator Confidential!  This week, you are up close and personal with our refrigerator.  You can see what we buy at the Saturday Upcountry Farmers Market, and how we prepare it during the week.  It’s kind of a game for us {a very tasty game I might add}, and the goal is to eat all or most of the food by Friday, and end up with lots of empty bags to fill up at the market on Saturday.  Sometimes we are successful, and sometimes we don’t do so well.  The refrigerator’s Friday appearance has to do with how many times we eat out during the week {restaurants, beach BBQs, etc.}, as well as how motivated we are to take the time to wash the greens, broccoli, etc. and cook them.  Sometimes it’s easier to throw a salad together, with the already washed lettuce, than to wash and steam the broccoli; I think you know what I mean.

Monday’s Meals:

Breakfast

Me- The little bit of chili and brown rice that was leftover from yesterday
My husband- Nancy’s Low-fat Plain Yogurt with local honey, dried Maui pineapple, dried Maui apple bananas & coconut flakes, roasted peanuts & walnuts

Nancy's Plain Yogurt w/Maui honey, dried pineapple, dried apple bananas, walnuts, peanuts, coconut flakes

Freshly Pressed Ginger Kombucha {1 bottle is almost gone already!}
Green tea

Lunch

Gerald’s Eggs with Red Peppers & Parmesan {these eggs are a kind of open-face omelette/frittata that Gerald made up~really good}
Baked potato with butter {we shared a potato}
Caesar Salad
Avocado

Monday Lunch

Dinner
I worked tonight, so we didn’t eat the same thing.  We usually do, but it did’t work out this time because there was only 1 piece of Chicken Cacciatore left…for me!

Me- Chicken Cacciatore, broccoli & 1/2 grapefruit {and a piece of chocolate~ Lindt Dark Chocolate with Black Currants!!!}
My husband- sandwich on Dave’s Killer Bread {sometimes we will break down & buy a loaf of bread, if we run out of homemade bread…we like Dave’s} with Gruyere cheese, lots of arugula and mayonnaise {he said it was really good}, broccoli

What’s gone?

  • chili & brown rice
  • 1 potato
  • Caesar dressing
  • cooked broccoli
  • 4 eggs
  • 1 bunch arugula almost gone
  • romaine lettuce almost gone
  • 1 container of sauerkraut
  • avocado

Here is the refrigerator on Day #3:

Monday's refrigerator

 

Bon appétit!


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Refrigerator Confidential Day #2

Welcome to Day #2 of Refrigerator Confidential!  This week, I’m taking you inside our refrigerator so you can see what we buy at the Saturday Upcountry Farmers Market, and what we do with it throughout the week.  It’s kind of a game for us {a very tasty game I might add}, and the goal is to eat all or most of the food by Friday, and end up with lots of empty bags to fill up at the market on Saturday.  Sometimes we are successful, and sometimes we don’t do so well.

Yesterday I told you in words and pictures what we bought at the market.  I didn’t say anything about what else was in the refrigerator.  We had {not an exhaustive list, by any means}:

leftover homemade chili
leftover brown rice
cooked broccoli
homemade mustard vinaigrette
beets, which I cooked and pickled yesterday

Sunday’s Meals with links to recipes:

Breakfast
Me- Nancy’s Low-fat Plain Yogurt with olive oil, salt, pepper, cumin; broccoli with a drizzle of mustard vinaigrette
My husband- Nancy’s Low-fat Plain Yogurt with local honey, dried Maui pineapple, dried Maui apple bananas & coconut flakes, roasted peanuts & walnuts
Freshly Pressed Ginger Kombucha {1 bottle is almost half gone already!}
Green tea

Lunch
Leftover chili & brown rice {they’re almost gone!}
Salad of kale, arugula, pickled beets, Maui onion, Wakame & Ginger Sauerkraut Salad with mustard vinaigrette
Broccoli with olive oil, lemon, salt, pepper, Parmesan and toasted sliced almonds

Dinner
Baked salmon with mayonnaise and Sweet Ginger Chili sauce {similar to Thai sweet chili sauce, but with healthier ingredients}
Caesar salad with homemade croutons and avocado

Pickled Beets
4 fresh beets, scrubbed and steamed until tender {about 45 minutes for medium size beets}
Onion, sliced {as much as you like, or none}
3/4 cup cider vinegar
1/4 cup sugar
1/4 tsp kosher salt
1/4 tsp whole peppercorns
2 small bay leaves {or 1 large}

When beets are tender when pierced with a knife, let them cool until you can handle them comfortably.  Peel off the skins, and cut them into whatever shape you like.  Put them into a container with a tight lid, so you can turn them upside down to distribute the pickling liquid.  If you are using onions, layer them in with the beets.  I usually use a quart mason jar.  In a small saucepan, combine all ingredients and bring them to the boil, stirring to ensure that the sugar gets dissolved.  Pour over beets and onions.  There will not be enough liquid to cover your beets, so turn the container upside down occasionally, and shake to distribute the liquid.  They will get tastier as they marinate longer.

Here is the refrigerator on Day #2:

photo1-4

Bon appétit!

 

 

 


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Cranberries for Breakfast

A few tidbits about cranberries. . .
~ The cranberry is native to North America.
~ Cranberries bounce because of air pockets inside the fruit.  They are also called bounceberries.
~ If you were to string all of the cranberries harvested in North America last year, it would reach from Boston to Los Angeles more than 565 times!

Source of information:  http://www.oceanspray.com/Kitchen/Plan-It/Family-Fun/Cranberry-Fun-Facts.aspx

Some time ago, I posted a few ways that we like to eat plain yogurt.  Cranberry season is here, which means we can swirl some raw cranberry orange relish into creamy plain yogurt for a delicious breakfast treat.  Topped with walnuts & a sprinkling of raw cacao nibs, it makes a great breakfast with a piece of toast and some tea.  As I mentioned in a previous post, our favorite yogurt is Nancy’s.

Nancy's Plain Yogurt

Nancy’s Plain Yogurt

When you open up a new yogurt, stir it well until all the lumps are out and it is super creamy.  Add whatever you like to make a healthy and delicious breakfast.

Plain Yogurt with Cranberry Orange Relish & Broken Walnuts

Plain Yogurt with Cranberry Orange Relish & Broken Walnuts

You could stop with the cranberry orange relish {recipe here} and walnuts, or do as I did and sprinkle a few raw cacao nibs over the top.  In one fell swoop, you can boost the taste & the nutrition of your creamy bowl of yogurt.  What a deal!

Try some raw cacao nibs on your bowl of yogurt!

Try some raw cacao nibs on your bowl of yogurt!

I enjoy having some toast with my yogurt.  It adds somewhat of a “savory” bite to counter the yogurt’s sweetness, even though this yogurt isn’t super sweet, since it only contains a bare minimum of sugar.  I wrote about this bread before, but it’s worth revisiting.  It is simple to make & tasty to eat.

Date Walnut Cinnamon Bread

Date Walnut Cinnamon Bread with Star fruit

Better eat it quickly, because the butter is almost melted!  I prefer my butter sitting on top in cold, thin slices.  Mmmmmm!  This bread is just about as good as cinnamon rolls, but a lot easier and quicker to make.  With the cranberry orange relish, more fruit isn’t really required, but the star fruit makes a pretty addition to the plate.  Aren’t they cute?  Star fruit is a tropical fruit whose season runs from July-February in the U.S.  It is a good source of Vitamin C, potassium and fiber.  According to Food Chemistry, star fruit is a good source of antioxidants, particularly the kind found in green tea and red wine.

Date Walnut Cinnamon Bread
adapted from Easy Little Bread

1 1/4 cups / 300 ml warm water (105-115F) 2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
1 cup/140 grams whole wheat flour
1 cup/100 grams oats
1 cup/125 grams unbleached white flour
3 tsp cinnamon
1 1/2 teaspoons fine grain sea salt
5 dates, snipped into small pieces
1 cup broken walnuts
2 tablespoons butter, melted, for brushing {you probably won’t need it all}

In a medium bowl, sprinkle the yeast onto the warm water and stir until the yeast dissolves. Stir in the honey and set aside for a few minutes, until the yeast blooms and swells a bit – 5 – 10 minutes.

In the meantime, mix the flours, oats, salt, cinnamon, dates and walnuts in a large bowl. Add the wet mixture to the dry and stir very well.

Brush a 9” x 5” loaf pan {8 cup} generously with some of the melted butter. Turn the dough into the tin, cover with a clean, slightly damp cloth, and set in a warm place for 30 minutes, to rise.

Preheat the oven to 350F / 180C, with a rack in the middle. When ready, bake the bread for 35-40 minutes, until golden and pulling away from the sides of the pan. I finish things up by leaving the bread under the broiler for just a heartbeat – to give the top a bit deeper color. Remove from oven, and turn the bread out of the pan quickly. Let it cool on a rack so it doesn’t steam in the pan. Serve warm with butter.

Makes 1 loaf.

Bon appetit!

Cultured Foods {aka Bugs, Who Needs ‘Em?}

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“Fermented foods help people stay healthy,” Sandor Katz author of New York Times best-selling book “The Art of Fermentation.”

Before we get to the heart of the matter of cultured foods, here is a photo of yesterday’s sky.  I was at the pool and the sky was so beautiful I had to take a picture.  The picture doesn’t do it justice, but you get the idea.

October sky

My husband and I do a good job of learning about what constitutes a healthy lifestyle in terms of eating and exercise, and then we implement what we have learned to the best of our abilities. Our latest foray into healthy eating is fermented {cultured} foods. Please understand that in no way do I consider myself an expert on cultured foods; I am far from an expert, and know just enough to be dangerous. We have been eating cultured foods for years, because we enjoy them, but have intentionally added more into our diet because of the health benefits. Here are some of our favorite cultured foods, all of which we buy at Mana Foods, for those of you on Maui:
~ YogurtNancy’s Yogurt {contains 11 different culture strains} has been a staple for more than a decade.
~ Sauerkraut and Fermented Pickles- We have recently started purchasing sauerkraut that is raw and unpasteurized, so that the beneficial microbes are available to us. One of our favorite brands is Sonoma Brinery. Farmhouse Culture makes fantastic sauerkraut as well. I LOVE their Smoked Jalapeno Kraut; I don’t find it at all smoky, but perfectly spicy! My husband prefers the Ginger Beet flavor, which I also like, but not as much as the Smoked Jalapeno. Both of these companies offer excellent products that are reasonably priced.  If you want sauerkraut, these are a must try!
~ Kombucha We drink a little kombucha most days. Our kombucha comes from Maui Kombucha.
~ GoodBelly Probiotic Drink This is a delicious nondairy nectar-like drink. My favorite flavor is Mango.  If you sign up for their Goodbelly Challenge, they will email you some coupons!
~ Sour Cream- We often spoon a bit of cultured sour cream on our quesadillas. Sour cream is always a yummy addition to a spicy dish.
~ Tempeh Tempeh is a fermented soy product from Indonesia. Our current favorite way to eat tempeh is seasoned with freshly ground salt and pepper and sautéed in a bit of coconut oil until golden brown.   Eat with ketchup and you have something that resembles French fries. A heavy drizzle of Sriracha Sauce is a great addition, if you like a little mouth burn, like I do.  We also make a delicious sandwich that we call a “TLT” meaning Tomato, Lettuce and Tempeh.  It is fantastic on toasted ciabatta bread.  Our tempeh is in the freezer until we are ready to eat it, and then it thaws very quickly.
~ Miso- I like kale salad with Outstanding Miso Sesame Dressing. There is also miso soup, which is delicious!

Here are a few of the cultured foods we’ve enjoyed in the last few days:

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Tempeh Sautéed in Organic Coconut Oil

Slice tempeh into approximately 1/2 inch slices.  Spray skillet {we use cast iron} with pan spray, then melt about 1 tbsp. of coconut oil.  When the oil is hot, add the tempeh slices.  Season with freshly ground salt and pepper to taste. Sauté, turning occasionally, until golden brown.  Serve hot with ketchup and Sriracha Sauce, or whatever you like.

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Yogurt with Pineapple, Peach and Cranberry Preserves

Put some yogurt in a bowl, and top with homemade preserves, and your choice of any or all of the following toppings:  unsweetened coconut, maple syrup {the real stuff please, preferably Grade B}, good quality honey, cinnamon, cacao nibs, nuts, hemp seeds, ground flax seeds, Buckwheat Chia Crunch  or anything else you’d like.

Pineapple, Peach and Cranberry Preserves

**This is really more of a guideline than a specific recipe.  You can adjust everything to your taste, including changing the fruits to what you have available.

1 Maui Gold pineapple
1 quart chunked fresh or frozen peaches
2 cups fresh or frozen cranberries
1 cinnamon stick
approximately 1 tbsp. good quality honey
Juice of 1/2 a juicy lemon
Grind of salt

Get a Maui Gold pineapple if you can {we buy ours at Costco, maybe Mainland Costco sells them also-I think they do}, otherwise a “regular” fresh pineapple will do.  Cut up the pineapple into chunks {see previous pineapple blog post}.  Put all of the pineapple chunks into a wide-mouthed saucepan {for better evaporation of the liquid}.  Add 1 quart of peach chunks {we used the peaches we froze in August} and 2 cups fresh or frozen cranberries.  You can certainly use a different berry if you are not a cranberry fan, but you can’t really identify them as cranberries as far as taste goes .  Squeeze half a lemon and add the juice, and then throw in a cinnamon stick and a grind of salt.  Spoon in some good quality honey to taste.  We used about 1 tbsp.  Bring to a boil, and then turn down the heat and simmer on low until thickened.  The timing will depend on how juicy your fruit is.  The  preserves will thicken as they cool.

These preserves are meant to be made and eaten within a week or so; they are not preserved, so will not keep.

These preserves also taste great with one of our new favorite breads, from 101 Cookbooks.  I have made several of her bread recipes, and we have loved them all.

easy_little_bread_recipe 1000Photo from 101 Cookbooks

Easy Little Bread
from 101 Cookbooks
1 1/4 cups / 300 ml warm water (105-115F)
2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
1 cup / 4.5 oz / 125 g unbleached all-purpose flour
1 cup / 5 oz / 140 g whole wheat flour
1 cup / 3.5 oz / 100 g rolled oats (not instant oats)
1 1/2 teaspoons fine grain sea salt
2 tablespoons butter, melted, for brushing

In a medium bowl, sprinkle the yeast onto the warm water and stir until the yeast dissolves. Stir in the honey and set aside for a few minutes, until the yeast blooms and swells a bit – 5 – 10 minutes.

In the meantime, mix the flours, oats, and salt in a large bowl. Add the wet mixture to the dry and stir very well.

Brush an 8-cup loaf pan {9″x5″} generously with some of the melted butter. Turn the dough into the tin, cover with a clean, slightly damp cloth, and set in a warm place for 30 minutes, to rise.

Preheat the oven to 350F / 180C, with a rack in the middle. When ready, bake the bread for 35-40 minutes, until golden and pulling away from the sides of the pan. I finish things up by leaving the bread under the broiler for just a heartbeat – to give the top a bit deeper color. Remove from oven, and turn the bread out of the pan quickly. Let it cool on a rack so it doesn’t steam in the pan. Serve warm, slathered with butter.

Makes 1 loaf.

Adapted from Gran’s Kitchen: Recipes from the Notebooks of Dulcie May Booker.

Prep time: 10 min –    Cook time: 35 min

My Variations of Easy Little Bread {follow the same mixing instructions as the original recipe}

Variation #1:  Oat Rye Bread with Sunflower Seeds

1 1/4 cups / 300 ml warm water (105-115F)
2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
140 grams whole wheat flour
100 grams oats {not instant}
65 grams dark rye flour
60 grams unbleached white flour
1/2 cup sunflower seeds
1 1/2 teaspoons fine grain sea salt {I used kosher salt}
2 tablespoons butter, melted, for brushing

Variation #2:  Cinnamon Date Bread with Walnuts

1 1/4 cups / 300 ml warm water (105-115F)
2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
140 grams whole wheat flour
100 grams oats
125 grams unbleached white flour
3 tsp cinnamon
1 1/2 teaspoons fine grain sea salt {I used kosher salt}
2 tablespoons butter, melted, for brushing
5 dates, snipped into small pieces

Have you added any delicious cultured foods to your meals?  If so, which ones?

If you are in Maui, you may want to visit the Upcountry Farmer’s Market.  They sell many different kinds of cultured foods there.

Additional Reading:
http://michaelpollan.com/articles-archive/some-of-my-best-friends-are-germs/

Cultures for Health

The Art of Fermentation by Sandor Katz

Video of Sandor Katz talking about fermented foods

Cooked: A Natural History of Transformation by Michael Pollan

Bon appetit!


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“Education is not preparation for life; education is life itself.”  ~John Dewey

For some reason, I am having a hard time settling down to write.  My mind has been wandering quite a bit lately, as I think about my friends in the Central Kitsap School District who gathered together again this past Monday, after about 8 weeks of well-deserved summer vacation. This is the week of back to school teacher meetings, sprinkled with moments to prepare classrooms for the children, who are coming next week.  Going back to school is a mixed bag of emotions; it means the return of early morning alarms, and giving up your free time but at the same time, you get to see your friends and the kids again for the camaraderie and excitement of a fresh new year.  Here’s hoping for a wonderful school year for all!

I’ve wanted to write about yogurt for a while now.  We eat yogurt because it tastes good, but also because it is a healthy food.  If you want to eat yogurt for its health benefits, there are a few things to be considered.  Cultured or fermented foods, of which yogurt is one, provide beneficial bacteria for your gut, which is a good thing.  But all yogurts are not created alike.  Look for yogurt that contains the most variety of live active cultures; the more the better.  Yogurt that has fewer ingredients is better for you.  Some yogurt is full of added sugars, colors, stabilizers and other such ingredients which are not needed.  We like to buy plain low-fat yogurt, specifically Nancy’s.  Using plain yogurt allows you to customize your yogurt any way you like.  Plain yogurt is like a blank canvas.  Here is a generic “recipe” to follow to create a fabulous yogurt breakfast.  It’s really up to you to add whatever you like.

Put some yogurt in a bowl.

Add fruit if you want.  This can be frozen fruit, fresh fruit, fruit jam that you have made preferably with minimal added sugar {like our peach jam that I told you about}.

Add a grain.  This can be cooked quinoa, brown rice, 2 tbsp of Buckwheat Chia Crunch, raw oatmeal {regular, not quick cooking, which can make your blood sugar spike} or granola {this granola is our current favorite-I reduce the maple syrup to 1/2 cup and the brown sugar to 1/4 cup}.

Make it nutty!  Toss in some nuts or seeds and maybe some cacao nibs for a little nutritious chocolate “punch.”

Mix it all up & taste it.  If it needs a little sweetening, add a little local honey or Grade B maple syrup.  Maybe a few splashes of vanilla would be tasty.  Once you get used to plain yogurt, you will find the presweetened stuff way too sweet.  If we use a drizzle of maple syrup or honey it is most likely for the nutrients more than the need for additional sweetness.

Sprinkle with cinnamon {tastes great & is good for your blood sugar}.

Enjoy your nutritious bowl of deliciousness!

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Buckwheat Chia Crunch for Yogurt

1/4 c hemp seeds
1/4 c buckwheat {I prefer untoasted buckwheat groats.}
1/8 c chia seeds
1/8 c ground flax seeds {best to grind your own in small quantities as needed}
1/8 c dried fruit, cut into small pieces {optional}

Mix together in a small jar.  When ready to eat, shake it up so you get all of the ingredients.  Use about 2 tbsp per serving.

Makes about 3/4 cup

Here are a couple more ways that we like to jazz up our plain yogurt.

savory yogurt This is my savory breakfast yogurt.  It includes diced cucumber, tomatoes, minced jalapenos, cilantro, cumin & a drizzle of extra virgin olive oil.  It is delicious with a Ry-Vita Cracker spread with butter, or a buttered piece of toast.

mixed berry yogurt This has Buckwheat Chia Crunch, unsweetened flake coconut, cacao nibs & mixed berry jam {made from Costco frozen mixed berries & a little sugar}.

This is an excellent article about. the healthy bacteria in our bodies.

Sources:
The 150 Healthiest Foods on Earth {Jonny Bowden, Ph.D., C.N.S.}
Super  Foods {Steven Pratt, M.D.}


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“There is no snooze button on a cat who wants breakfast” Anonymous

This is so true!  Jack has all kinds of tricks to wake us up when he thinks it is time for him to eat his breakfast.  He’s just like Simon’s Cat.

It’s late, so this is going to be short.  Breakfast is important because if you think about it, when you wake up, you probably haven’t had any food for 10 hours or so; it’s time to nourish your body.  We had a simple, but tasty breakfast this morning.  Rye toast topped with my husband Gerald’s eggs fried in a little coconut oil and pasture butter, broccolini with a bit of home made mayonnaise and a beautiful mango with freshly ground salt and pepper.  And tea, of course!

Eggs, Broccoli & Mango