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 #4

Welcome to Day #4 of Refrigerator Confidential!  I’m not sure if you noticed, but we can sure tell that the fridge has more room to move around.  Even though it’s great to have a well-stocked refrigerator, it is fun to “eat it down” and look forward to starting all over again on Saturday.

Tuesday’s Meals with Recipes:

Breakfast

Me- leftover baked potato from yesterday’s lunch, 1/2 grapefruit, Breakfast “Borscht”
My husband- same as the last 2 days {plain yogurt, nuts, dried fruit, local honey}

Lunch

Roasted Carrot Soup
Ryvita Crackers with Organic Cultured Butter

Dinner

Leftover Baked Salmon
Orange & Molokai Purple Sweet Potato Fries
Steamed Beet Greens

Breakfast Beet and Yogurt “Borscht”

I was going to blend up a frozen banana and some plain yogurt to make a banana lassi {although I don’t think you would use frozen fruit in a lassi}, and then it occurred to me that pickled beets and yogurt would be a good combination {think chilled beet borscht with a dollop of sour cream top}.  Mine would be kind of a speedy version of chilled beet borscht.  A big spoonful of pickled beets, with a creamy cloud of plain yogurt swirled in, and a sprinkle of dill and voila, “borscht”!  I tasted it, and thought that some capers would add a nice punch of flavor, and indeed they did.  I love capers!  Actually, I just learned on the Splendid Table podcast last week that capers are more properly called caper buds, because they are the bud of the caper flower {from the caper plant} before it opens.  When the flower drops off, what is left is a caper berry, which looks like a giant caper bud.  I have never tried caper berries, but I hear that they are not quite as pungent as the caper buds.  Had I not eaten the baked potato, I would have enjoyed my yogurt with a buttered Ryvita {a buttered Ryvita is always good}.

Roasted Carrot Soup
adapted from Vegetable Soups from Deborah Madison’s Kitchen 

This is another of my favorite soup recipes from Vegetable Soups from Deborah Madison’s Kitchen .  I think I have mentioned before that it is my favorite soup cookbook, and Madison is my favorite cookbook author.

1 pound carrots, cut into chunks
2 small potatoes, cut into chunks
1 large onion, cut into chunks
5 garlic cloves, peeled
2-4 tbsp olive oil {I used 4 tbsp extra virgin olive oil}
Sea salt and freshly ground pepper
2 hefty thyme sprigs
1 bay leaf {I used 2}
*1 quart vegetable stock or water
1/2 cup light cream {I used 2% milk, and the soup was delicious.  I don’t think I’ve ever made it with cream.}
2-3 tbsp creme fraiche or sour cream, stirred with a fork until loosened {I used plain yogurt, but would use one of the other choices if I had them on hand.}
Fresh minced parsley or chives

Preheat the oven to 425 degrees F {I used 375 degrees F.}.  Toss the vegetables with the olive oil and season with 1/2 tsp salt and some pepper.  Put them in a large baking dish sprayed with pan spray for easy cleanup {I used a 9″x13″ Pyrex baking dish.}, along with the thyme sprigs and bay leaves.  Roast until tender and glazed, about 1 hour, turning them 2-3 times.

Transfer the vegetables to a soup pot, add stock or water and bring to the boil.  Simmer until the carrots are soft, about 20″, then puree until smooth.  An immersion blender is a great tool for this-very quick and easy.  Return the puree to the pot {if you used a blender}, taste for salt, and season with pepper.  Stir in the cream or milk.

Ladle the soup into bowls, swirl in a spoonful of creme fraiche, sour cream or yogurt into each, top with minced parsley and serve piping hot.  Delicious and super healthy!

Makes about 4 servings {6 cups}.

*I used to make homemade vegetable stock for soup until I read Deborah Madison say that if you have great vegetables, you can use water in lieu of stock.  So unless a soup calls for a specific stock {i.e. red stock for tortilla soup, mushroom stock, etc.}, I use water and the soup is great.  I do not care for store bought vegetable stock.

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We had a tasty little wine and cheese pupu {appetizer} while waiting for our Orange and Molokai Purple Sweet Potato Fries to roast.

wine and parmesan appetizer

 

Orange and Molokai Purple Sweet Potato Fries

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Roasted Orange and Molokai Purple Sweet Potatoes

Preheat oven to 375 degrees F.  Make sure you have a rack positioned on the bottom of your oven.
3 potatoes will fill up a half-sheet pan-use 2 pans if you want more fries

Cut potatoes so they are approximately the same size; you can cut them into any shape you want {slices, wedges, French fries…}.  Place potatoes on a sheet pan that has been lined with foil, sprayed with pan spray {they will stick if you don’t} and drizzled with olive oil.  Season with kosher or sea salt, freshly ground pepper and red pepper flakes.  The red pepper flakes add a great spicy counterpoint to the sweetness of the potatoes; I wouldn’t leave them out, but if you aren’t a fan of spicy, by all means don’t use them.  I love spicy!!

Roast the potatoes on the bottom oven rack until they are browned and starting to get crispy, stirring occasionally. They will be tender in about 20 minutes, but leave them in longer so they will brown and crisp up.  The purple potatoes can get dried out if you leave them in too long, so keep an eye on them after 20 minutes or so.

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Steamed Beet Greens

Fresh beet greens {1 pound will serve 2-4 people}
Extra virgin olive oil
Butter
Sea salt & freshly ground pepper
Sherry vinegar or lemon juice

Wash greens well, making sure water is clear, as beet greens can be quite dirty.  Discard any tough stems {or cut small & sauté} and roughly chop the greens.  Spin them mostly dry, but leave some water clinging to the leaves for steaming.  Put greens in a pot large enough to hold them, cover and cook over medium high heat until tender, 10-15 minutes.  Stir occasionally so they do not burn or stick.  When the greens are tender, season with a little butter, olive oil, sea salt and freshly ground pepper.  If desired, sprinkle with a bit of sherry vinegar or lemon juice.

What’s gone?

  • 1 bottle kombucha
  • salmon
  • both potatoes
  • purple & orange yams {from Costco}
  • beet greens

 

Here is the refrigerator on Day #4:

Wed fridge

 

 


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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!

 

 

 

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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A Leafy Green Breakfast

Breakfast Salad final

This is what we had for breakfast this morning, and it was quite tasty.  There are those who have to eat “breakfast food” for breakfast, but here at our house, we eat most anything that tastes good and is good for you.  Sometimes we like to start the day with a salad, to get a jump start on the day’s vegetables.  You may remember from my Saturday is Market Day post that we stock up on lots of fruits and vegetables on Saturdays, and it can be a challenge to eat them all in a week.

The salad included red leaf lettuce, super thinly sliced onion, creamy avocado, cherry tomatoes, freshly made hard cooked eggs, dried plums, cilantro, freshly grated ginger, hemp seeds and lilikoi.  I dressed it with freshly ground salt & pepper, champagne vinegar & extra virgin olive oil. The produce & eggs all came from local farms.  We also enjoyed toast made from Whole Wheat Seeded Sourdough Bread from the Moana Bakery and Cafe  located in Paia, topped with the herb butter I made the other day. Green tea washed it all down.  Delectable!

About the lilikoi. . .I was always planning to make a lilikoi vinaigrette, but I once saw someone cut a lilikoi in half and squeeze the contents onto her cottage cheese.  So I decided that squeezing the contents right on top of the salad and then putting dressing on was probably just as good, and it is.  We eat it all, including the seeds.  Of course, you can always strain them out if you don’t want the added crunch.  Everytime I eat lilikoi, the taste and smell take me right back to the Radford High School {Oahu} locker room, where we had a vending machine with canned juices.  After every P.E. class, I would always buy a Passion Orange drink to help me cool off.  Taste and smell are powerful senses.  Best to have lilikoi trigger that locker room memory than sweaty bodies!

Try a salad for breakfast-it’s a delicious & healthy way to start your day!