Most people have someone on their Christmas list who is impossible to shop for. If that person enjoys cooking, let me offer a suggestion: a pressure cooker.
This may conjure images of your grandmother, but a pressure cooker is a great tool for people who are short on time and concerned about eating healthy. A pressure cooker works by trapping hot steam inside the cooker. Since the steam can’t escape, it builds pressure, and that pressure allows the cooking temperature to get much higher than it would under normal conditions. This means your food cooks faster. Food also retains more of its nutrients and flavor, so there’s no need for lots of salt.
Most modern pressure cookers have multiple safety features, such as a valve to make sure too much pressure doesn’t build up in the cooker. Still, it’s important to read the instruction manual before using it. “I look at a pressure cooker as an appliance,” says Nancy Becker, the Corporate Home Economist for National Presto Industries, which manufactured the cookers. “Any time you’re working with a new appliance there’s a learning curve on how to use it.” The manual will advise you about things such as how to check the vent pipe to make sure it is not blocked and how much to fill the cooker (never more than halfway).
You can make all kinds of things in a pressure cooker. Nancy recommends steaming corn on the cob in the pressure cooker. It takes 2-3 minutes and “the flavor is so intense,” she says. You can also cook squash (quartered, with the seeds removed) in about 10 minutes and artichokes in about 13 minutes. Dry beans cook in 25-35 minutes. You can even make desserts, such as bread pudding and cheesecake.
Roasts can cook in under an hour in a pressure cooker, which is a huge time savings. If the recipient of your gift wants to give that a whirl, try Garlic Studded Pork Loin with Vegetables, which comes from www.discoverpressurecooking.com.
I wanted a pressure cooker because you can use it to cook risotto. One of my favorite recipes is Lemon and Fava Bean Risotto. When fresh fava beans aren’t available I use frozen baby lima beans. Fresh or frozen asparagus spears are also great in this recipe.
Pressure cookers also save the home cook money by reducing cooking time. What could be better than the gift of time, money and good food this holiday season?
Garlic Studded Pork Loin with Vegetables
View at http://www.discoverpressurecooking.com/recipes/garlic_studded_pork_loin.html
Lemon and Fava Bean Risotto
Makes 4 servings
5 c. vegetable stock, divided
1 T. butter
1 T. olive oil
1 shallot, chopped
1 c. Arborio rice
¼ c. dry white wine
1 t. grated lemon zest
2 T. lemon juice
½ c. parmesan cheese
½ lb. cooked fava beans
Melt butter and oil in pressure cooker. Add shallot and cook 1-2 minutes. Add rice and stir for 2-3 minutes (each rice grain must be well coated in oil before you add any liquid). Add white wine and cook, stirring, until almost all the wine is absorbed. Add 4 c. stock and close cover securely.
Place pressure regulator on vent pipe. Cook 6 minutes with pressure regulator rocking slowly. Cool cooker at once. Make sure most of the liquid has been absorbed. If not, cook over medium heat, stirring constantly, until liquid has absorbed. Test rice for doneness; it should be tender but not mushy. If needed, add additional stock, ¼ c. at a time, and cook over medium heat, stirring constantly, until desired consistency is achieved.
Remove the pan from heat and add lemon zest, lemon juice, and parmesan cheese. Add beans and salt and pepper and stir gently. Serve immediately.
Saturday, December 26, 2009
Saturday, December 5, 2009
Start Holiday Mornings Right with Breakfast
The holiday season is upon us, and I have visions of houseguests dancing in my head. We have guests who are with us at Thanksgiving, Christmas and New Year’s Eve every year. The evening meal is always planned well in advance, but come holiday morning I find myself scrambling to answer the question: what do I serve these people for breakfast?
Breakfast really is the most important meal of the day. Eating in the morning breaks the “fast” you’ve experienced overnight and helps activate your metabolism. If you skip breakfast you may go as long as 18 hours without food. This is especially bad for children, who depend on regular meals for mental and physical development.
Skipping breakfast is a bad idea even if you’re trying to lose weight. Numerous reports have shown that people who don’t eat breakfast actually gain weight in the long run. By not eating breakfast, you’re more likely to eat more at lunch or snack on high-calorie foods throughout the morning. Your body does best if you eat small meals several times throughout the day. No matter how busy you are or how much turkey you’re planning to eat later in the day, make time to eat breakfast.
Growing up, my favorite breakfast was Swedish Pancakes. These thin, sweet delicacies are similar to crepes. My siblings and I would spread a layer of butter and jam on them, then roll them up and eat them with a fork. You can also use Swedish Pancakes as a base for blintzes, which are filled with sweetened cream cheese or ricotta cheese. A savory filling (perhaps containing turkey leftovers) rolled up in Swedish Pancakes would also make a great lunch item. You don’t need a crepe pan to make Swedish Pancakes; any non-stick skillet will work. No matter what you do the first pancake will turn out less than perfect, so plan to eat that one yourself or give it to someone who isn’t picky.
Chili Cheese Egg Puff came from a family friend and is a standard brunch item at our house. Served with fresh black beans and salsa, it’s a meal in itself. The dish is good served hot or cold. You can make it the night before and pop it in the fridge, making breakfast a snap the next morning (and giving you fewer dishes to wash as you start preparing the next meal).
If you expect your guests to wake up at varying times, you might set out a simple breakfast buffet. It might include the Chili Cheese Egg Puff, a couple high fiber cereals with milk, low sugar granola and yogurt, and hard boiled eggs. People can take food as they need it, and you avoid interruptions as you’re trying to prepare the main meal of the day.
I hope these recipes will come in handy when you’re entertaining, but don’t feel like you have to wait until a special occasion to try them. Even a small breakfast is a good idea every day, so give them a try whenever you’re ready to start the morning right.
Swedish Pancakes
Makes 14 pancakes
2 c. flour
3 T. sugar
½ t. salt
2½ c. milk
2 eggs, beaten
Butter, for cooking and serving
Jam, for serving
In a large bowl, combine flour, sugar and salt. Add milk and eggs and mix until all lumps are gone (batter will be very thin).
Heat a large non-stick skillet over medium heat. Add a small pat of butter and swirl pan to coat. Add about ¼ c. batter and swirl pan so batter is distributed evenly over the entire bottom of pan (not the sides). Cook until batter is set, about 1 minute. Using a spatula, flip over pancake and cook an additional 30 seconds or until lightly browned.
To serve, spread warm pancake with butter and jam. Roll up and cut into pieces.
Chili Cheese Egg Puff
Makes 12 servings
10 eggs, beaten
1 16-ounce container cottage cheese
2 4-ounce cans diced green chilis
1 lb. pepper Jack cheese, grated
½ c. flour
¼ c. butter or margarine, melted
1 tsp. baking powder
½ tsp. salt
Preheat oven to 350 degrees. Grease a 9” x 13” pan and set aside.
In a large bowl, combine all ingredients and mix well. Pour into prepared pan and bake until golden and set in the middle, about 1 hour.
Breakfast really is the most important meal of the day. Eating in the morning breaks the “fast” you’ve experienced overnight and helps activate your metabolism. If you skip breakfast you may go as long as 18 hours without food. This is especially bad for children, who depend on regular meals for mental and physical development.
Skipping breakfast is a bad idea even if you’re trying to lose weight. Numerous reports have shown that people who don’t eat breakfast actually gain weight in the long run. By not eating breakfast, you’re more likely to eat more at lunch or snack on high-calorie foods throughout the morning. Your body does best if you eat small meals several times throughout the day. No matter how busy you are or how much turkey you’re planning to eat later in the day, make time to eat breakfast.
Growing up, my favorite breakfast was Swedish Pancakes. These thin, sweet delicacies are similar to crepes. My siblings and I would spread a layer of butter and jam on them, then roll them up and eat them with a fork. You can also use Swedish Pancakes as a base for blintzes, which are filled with sweetened cream cheese or ricotta cheese. A savory filling (perhaps containing turkey leftovers) rolled up in Swedish Pancakes would also make a great lunch item. You don’t need a crepe pan to make Swedish Pancakes; any non-stick skillet will work. No matter what you do the first pancake will turn out less than perfect, so plan to eat that one yourself or give it to someone who isn’t picky.
Chili Cheese Egg Puff came from a family friend and is a standard brunch item at our house. Served with fresh black beans and salsa, it’s a meal in itself. The dish is good served hot or cold. You can make it the night before and pop it in the fridge, making breakfast a snap the next morning (and giving you fewer dishes to wash as you start preparing the next meal).
If you expect your guests to wake up at varying times, you might set out a simple breakfast buffet. It might include the Chili Cheese Egg Puff, a couple high fiber cereals with milk, low sugar granola and yogurt, and hard boiled eggs. People can take food as they need it, and you avoid interruptions as you’re trying to prepare the main meal of the day.
I hope these recipes will come in handy when you’re entertaining, but don’t feel like you have to wait until a special occasion to try them. Even a small breakfast is a good idea every day, so give them a try whenever you’re ready to start the morning right.
Swedish Pancakes
Makes 14 pancakes
2 c. flour
3 T. sugar
½ t. salt
2½ c. milk
2 eggs, beaten
Butter, for cooking and serving
Jam, for serving
In a large bowl, combine flour, sugar and salt. Add milk and eggs and mix until all lumps are gone (batter will be very thin).
Heat a large non-stick skillet over medium heat. Add a small pat of butter and swirl pan to coat. Add about ¼ c. batter and swirl pan so batter is distributed evenly over the entire bottom of pan (not the sides). Cook until batter is set, about 1 minute. Using a spatula, flip over pancake and cook an additional 30 seconds or until lightly browned.
To serve, spread warm pancake with butter and jam. Roll up and cut into pieces.
Chili Cheese Egg Puff
Makes 12 servings
10 eggs, beaten
1 16-ounce container cottage cheese
2 4-ounce cans diced green chilis
1 lb. pepper Jack cheese, grated
½ c. flour
¼ c. butter or margarine, melted
1 tsp. baking powder
½ tsp. salt
Preheat oven to 350 degrees. Grease a 9” x 13” pan and set aside.
In a large bowl, combine all ingredients and mix well. Pour into prepared pan and bake until golden and set in the middle, about 1 hour.
Friday, November 13, 2009
Hazelnuts, By Any Other Name, Are Still As Delicious
Hazelnuts are as synonymous with Oregon as pecans are with Georgia. In 1989 the hazelnut was declared the state nut by the Oregon Legislature. 99.9% of the hazelnuts produced in the United States come from Oregon, according to the Hazelnut Marketing Board, so it’s a fitting designation. The state yields about 34,000 tons of hazelnuts every year.
But Springfield has a special relationship with the little brown nut. It was home to the first commercial hazelnut orchard in the United States. In 1892 George and Lulu Dorris bought a 250 acres farm in Springfield. After experimenting with several different crops they settled on growing hazelnuts. George also propagated hazelnut trees and sold his feedstock throughout the country. Many of the hazelnut orchards in the country today come from that original feedstock.
In 1972 Willamalane bought the property, still known as Dorris Ranch. “We consider Dorris Ranch a living history site,” explains Mike Moskovitz at Willamalane. That’s why they continue to run it as a working orchard. Visitors can walk through the trees and read about “filberts,” as they’re still known, at an information kiosk. Although filbert is a correct name, explains Mike, the rest of the world uses the word “hazelnut.” Since Oregon exports about half its crop to other parts of the United States and overseas, the term hazelnut is more commonly used today.
The Willamette Valley has the perfect climate for growing hazelnuts: mild weather, lots of rain, and well-draining soils. Hazelnuts are typically harvested in late September or early October, so they should be available in abundance right now. Try them in stuffing, a green salad, or on top of an ice cream sundae. Mike enjoys them raw and straight out of the shell. My favorite way to eat hazelnuts is in homemade breakfast cereal made from toasted hazelnuts, rolled oats, raisins, sunflower seeds, and flax seeds. To toast hazelnuts, spread them in a single layer on a rimmed baking sheet. Bake at 350 degrees for 5-10 minutes, or until they are golden brown and fragrant, shaking the pan once during cooking.
The next time you’re expecting guests, try serving Hazelnut Halibut with Marsala Mango Sauce. This elegant entrée is crusted with hazelnuts and topped with a rich sauce. The rich nuts are also delicious in Chocolate Caramel Hazelnut Shortbread. Both recipes come from the Hazelnut Marketing Board, which has lots more hazelnut fixings on its website, www.oregonhazelnuts.org.
Hazelnuts are packed with nutrients such as fiber, vitamins B and E, and magnesium. They are high in antioxidants, which may help protect the body from diseases such as cancer and heart disease. The Chinese counted hazelnuts one of the five sacred nourishing foods. Eating hazelnuts with the skin on allows you to take full advantage of the nut’s benefits. You can also feel good about the fact that you’re supporting a product that’s as local as it gets.
Hazelnut Halibut with Marsala Mango Sauce
Makes 4 servings
¾ c. cup Marsala wine
¼ c. mango (or other) chutney
1 T. butter
1 t. light soy sauce
¼ t. ground ginger
¾ c. toasted hazelnuts, finely diced
1 T. parsley, diced
½ t. salt
1/8 t. black pepper
1 egg, beaten
4 4-ounce halibut fillets
2 T. canola oil
Preheat oven to 400 degrees.
Bring Marsala wine to boil in small saucepan; reduced heat and simmer until reduced to 1/2 cup, stirring constantly. Add chutney, bring back to simmer and reduce to 1/2 cup, stirring constantly. Stir in butter or margarine, soy sauce and ginger until butter is melted. Process in blender until smooth; set aside.
Mix hazelnuts, parsley, salt and pepper in medium bowl; set aside. Place beaten egg in separate medium bowl; set aside.
Rinse fish and pat dry. Dip fish in beaten egg; turning to coat. Place coated fish in hazelnut mixture, pressing nuts onto fish to coat both sides.
Heat oil in large ovenproof frying pan over medium high heat. Add fish and fry for 1 to 2 minutes until bottom is browned. Turn fish and place skillet in oven. Bake for 8 to 10 minutes per 1-inch thickness of fish until flaky. Spoon 2 tablespoons heated sauce over each fillet.
Chocolate Caramel Hazelnut Shortbread
Makes 25 bars
1 c. unsalted butter, room temperature
½ c. sugar
2 c. all-purpose flour
1 14-ounce can sweetened condensed milk
1 c. packed brown sugar
½ c. butter
2 T. dark corn syrup
2 c. hazelnuts, whole, toasted, skin removed
1½ c. semi-sweet chocolate chips
½ c. white chocolate chips
Preheat oven to 350 degrees
Beat butter and sugar until fluffy. Stir in flour to form soft dough. Press into 9-inch square pan. Bake for 30 minutes until pale golden. Cool.
Stir condensed milk, brown sugar, butter and corn syrup over low heat until sugar dissolves. Bring to boil and cook for 5 minutes, stirring constantly, until mixture darkens and reaches 237°F (soft ball stage) on candy thermometer. Remove from heat. Whisk 30 seconds and pour caramel mixture over cool crust. Sprinkle hazelnuts over caramel layer, pressing nuts in lightly. Cool.
Microwave semi-sweet chocolate on high for 1 to 2 minutes, stirring every 30 seconds, until just melted. Pour over hazelnuts and spread to cover nuts. Cool. Microwave white chocolate for 1 minute until just melted. Drizzle white chocolate over semi-sweet chocolate; cool.
But Springfield has a special relationship with the little brown nut. It was home to the first commercial hazelnut orchard in the United States. In 1892 George and Lulu Dorris bought a 250 acres farm in Springfield. After experimenting with several different crops they settled on growing hazelnuts. George also propagated hazelnut trees and sold his feedstock throughout the country. Many of the hazelnut orchards in the country today come from that original feedstock.
In 1972 Willamalane bought the property, still known as Dorris Ranch. “We consider Dorris Ranch a living history site,” explains Mike Moskovitz at Willamalane. That’s why they continue to run it as a working orchard. Visitors can walk through the trees and read about “filberts,” as they’re still known, at an information kiosk. Although filbert is a correct name, explains Mike, the rest of the world uses the word “hazelnut.” Since Oregon exports about half its crop to other parts of the United States and overseas, the term hazelnut is more commonly used today.
The Willamette Valley has the perfect climate for growing hazelnuts: mild weather, lots of rain, and well-draining soils. Hazelnuts are typically harvested in late September or early October, so they should be available in abundance right now. Try them in stuffing, a green salad, or on top of an ice cream sundae. Mike enjoys them raw and straight out of the shell. My favorite way to eat hazelnuts is in homemade breakfast cereal made from toasted hazelnuts, rolled oats, raisins, sunflower seeds, and flax seeds. To toast hazelnuts, spread them in a single layer on a rimmed baking sheet. Bake at 350 degrees for 5-10 minutes, or until they are golden brown and fragrant, shaking the pan once during cooking.
The next time you’re expecting guests, try serving Hazelnut Halibut with Marsala Mango Sauce. This elegant entrée is crusted with hazelnuts and topped with a rich sauce. The rich nuts are also delicious in Chocolate Caramel Hazelnut Shortbread. Both recipes come from the Hazelnut Marketing Board, which has lots more hazelnut fixings on its website, www.oregonhazelnuts.org.
Hazelnuts are packed with nutrients such as fiber, vitamins B and E, and magnesium. They are high in antioxidants, which may help protect the body from diseases such as cancer and heart disease. The Chinese counted hazelnuts one of the five sacred nourishing foods. Eating hazelnuts with the skin on allows you to take full advantage of the nut’s benefits. You can also feel good about the fact that you’re supporting a product that’s as local as it gets.
Hazelnut Halibut with Marsala Mango Sauce
Makes 4 servings
¾ c. cup Marsala wine
¼ c. mango (or other) chutney
1 T. butter
1 t. light soy sauce
¼ t. ground ginger
¾ c. toasted hazelnuts, finely diced
1 T. parsley, diced
½ t. salt
1/8 t. black pepper
1 egg, beaten
4 4-ounce halibut fillets
2 T. canola oil
Preheat oven to 400 degrees.
Bring Marsala wine to boil in small saucepan; reduced heat and simmer until reduced to 1/2 cup, stirring constantly. Add chutney, bring back to simmer and reduce to 1/2 cup, stirring constantly. Stir in butter or margarine, soy sauce and ginger until butter is melted. Process in blender until smooth; set aside.
Mix hazelnuts, parsley, salt and pepper in medium bowl; set aside. Place beaten egg in separate medium bowl; set aside.
Rinse fish and pat dry. Dip fish in beaten egg; turning to coat. Place coated fish in hazelnut mixture, pressing nuts onto fish to coat both sides.
Heat oil in large ovenproof frying pan over medium high heat. Add fish and fry for 1 to 2 minutes until bottom is browned. Turn fish and place skillet in oven. Bake for 8 to 10 minutes per 1-inch thickness of fish until flaky. Spoon 2 tablespoons heated sauce over each fillet.
Chocolate Caramel Hazelnut Shortbread
Makes 25 bars
1 c. unsalted butter, room temperature
½ c. sugar
2 c. all-purpose flour
1 14-ounce can sweetened condensed milk
1 c. packed brown sugar
½ c. butter
2 T. dark corn syrup
2 c. hazelnuts, whole, toasted, skin removed
1½ c. semi-sweet chocolate chips
½ c. white chocolate chips
Preheat oven to 350 degrees
Beat butter and sugar until fluffy. Stir in flour to form soft dough. Press into 9-inch square pan. Bake for 30 minutes until pale golden. Cool.
Stir condensed milk, brown sugar, butter and corn syrup over low heat until sugar dissolves. Bring to boil and cook for 5 minutes, stirring constantly, until mixture darkens and reaches 237°F (soft ball stage) on candy thermometer. Remove from heat. Whisk 30 seconds and pour caramel mixture over cool crust. Sprinkle hazelnuts over caramel layer, pressing nuts in lightly. Cool.
Microwave semi-sweet chocolate on high for 1 to 2 minutes, stirring every 30 seconds, until just melted. Pour over hazelnuts and spread to cover nuts. Cool. Microwave white chocolate for 1 minute until just melted. Drizzle white chocolate over semi-sweet chocolate; cool.
Monday, November 2, 2009
Halloween Cake!
So maybe it's not too original, but I've been wanting to make a Halloween Graveyard Cake forever and I finally had the opportunity! My sister is allergic to chocolate, so I made a Carrot Cake with my fave recipe and frosted it with green cream cheese frosting. Decorating was the best part!Carrot cake
2-1/2 cups flour
2-1/2 teaspoons cinnamon
1 t. baking powder
1 t. baking soda
1 t. ground nutmeg
3/4 t. salt
1 c. packed brown sugar
1/2 c. applesauce
3/4 c. canola oil
3 eggs
4-1/2 c. shredded carrot (6-7 carrots)
1/2 c. coarsely chopped walnuts
1/4 c. golden raisins
1/4 c. chopped dried apricots
Cream cheese frosting
Heat oven to 350 degrees. Grease and flour a 9" x 13" pan. Mix flour, cinnamon, baking powder, baking soda, nutmeg, and salt in a bowl. Set aside.
In a mixing bowl, beat sugar, applesauce, oil, and eggs together. Add carrots. Stir in flour mixture just until combined. Stir in nutsm raisins and apricots. Pour batter into prepared cake pans. Cook until tops are light brown and spring back when touched, about 30 minutes.
Frost with cream cheese frosting.
Thursday, October 29, 2009
Cauliflower, Glorious Cauliflower
Someone asked me the other day what to do with cauliflower. I've just recently re-discovered this glorious vegetable, which is pretty, healthy and relatively accessible throughout the winter. Cooked correctly, it actually comes out sweet and slightly nutty tasting. My two favorite ways to use it are in Cauliflower-Lentil Curry and Cauliflower Soup. The curry recipe combined cauliflower with lentils, spices, and potatoes for a warm and wintery treat. The best part is the pickled onions and cucumbers, which are easy to do. Cauliflower Soup gets simmered in a stock pot then blended, so those suspicious of the vegetable don't have to look at individual florets. Just tell those folks that the recipe includes bacon, cream, Percorino-Romano cheese, and a mystery ingredient. They won't be able to turn it down. (I don't usually include the truffle oil because it's super expensive)
Enjoy!
Cauliflower-Lentil Curry: http://www.marthastewart.com/recipe/cauliflower-lentil-curry?autonomy_kw=cauliflower curry
Cauliflower Soup: http://www.epicurious.com/recipes/food/views/Cauliflower-Soup-with-Pecorino-Romano-and-Truffle-Oil-236879
Friday, October 23, 2009
Cut Back on Sugar Without Sacrificing Flavor
This summer the American Heart Association (AHA) released guidelines recommending that women consume no more than six teaspoons of sugar a day and men consume no more than nine teaspoons a day. Eating too much “added” sugar (sugar that is added to food during processing or cooking), according to the AHA, can lead to obesity, high blood pressure, and other conditions that increase the risk of heart attacks and strokes. You can find more information about these recommendations at www.americanheart.org.
Nancy McCaffrey, a registered dietician with the Oregon Heart and Vascular Institute’s Cardiovascular Wellness and Rehabilitation Department, says the recommendation “seems very appropriate in this day and age with the obesity epidemic we have.” The average American eats over 22 teaspoons of sugar every day, meaning most of us need to cut back on sugar – way back. Here are some ideas on how to do it without feeling like you’re sacrificing.
Know your sugars and where they might be hiding. Words that end in “ose”, such as fructose or dextrose, signify sugar. Syrups, molasses, and honey are all sweeteners. Sugars often show up in unexpected places, so be sure and read the labels on products so you know what and how much you’re eating. Don’t forget to check the labels on your drinks as well. A 12-ounce can of soda can contain as much as 8 teaspoons of sugar.
Instead of eating a sugary snack, eat fruit. The natural sugar in fruit can be a satisfying substitute for added sweeteners, and fruit has all kinds of things in it that are good for you. You can also cook with fruit. Banana Bread Pudding uses bananas, apple juice and raisins to create a delicious treat with only two tablespoons of brown sugar.
Try cutting back on sugar rather than eliminating it all together. If you put sugar in your cereal or coffee, try putting in half as much. You can cut back on sugar in baked goods too. According to Nancy you can reduce the sugar by one-third to one-half in most baked goods and still get good results. That’s the case with Peanut Butter Chocolate Chip Cookies. This recipe contains one-third less sugar than most chocolate chip cookie recipes. The cookies also feature miniature chocolate chips, which is a great trick to give your treats a hint of chocolate flavor without all the sugar and fat in regular chips. These cookies are a good way to meet what Nancy calls the “three bite rule.” “I tell people, you can have three bites of anything,” Nancy says. “That’s all most people need to deal with a food craving.”
Spices and extracts can be a great way to “beat the sweet.” Try eating foods spiked with cinnamon, ginger, or nutmeg, or prominently featuring peppermint, vanilla, or almond flavoring. Spices and extracts are flavor enhancers, according to Nancy. Like sugar, they make whatever you’re eating taste even better.
With sweet apples and pears in season and the holidays coming up, now is a great time to start consuming less added sugar. If you think about it in terms of “cutting back” rather than “giving up”, it should make the idea more palatable. When you think about the benefits to your health, cutting back on sugar sounds even sweeter.
Banana Bread Pudding
Makes 16 servings
1 c. golden raisins
¼ c. rum (optional)
2 T. butter
2 T. brown sugar
3 ripe bananas, cut into chunks
1 13.5-ounce can light coconut milk
1/3 c. apple juice
2 eggs
4 egg whites
2 t. vanilla
½ t. cinnamon
¼ t. nutmeg
¼ t. salt
4 c. cubed stale white bread
2/3 c. shredded coconut
2/3 c. chopped walnuts
Preheat oven to 350 degrees. If desired, soak raisins in rum for 20 minutes. Meanwhile, melt butter in a medium skillet over medium heat. Add brown sugar and stir to combine. Add bananas and cook until tender, about 10 minutes. Remove from heat and let cool. Mash banana mixture.
In a large bowl combine coconut milk, apple juice, eggs, egg whites, vanilla, cinnamon, nutmeg and salt.
Drain raisins. Place bread cubes in an 8” square ungreased pan. Add raisins, coconut and walnuts and toss to combine. Carefully spread banana mixture over the bread. Pour coconut milk mixture over banana mixture, making sure all bread cubes are submerged in liquid. Let sit for 15 minutes. Bake bread pudding for 45 minutes or until set.
Peanut Butter Chocolate Chip Cookies
Makes about two dozen cookies
2 c. flour
½ t. baking powder
½ t. baking soda
¼ t. salt
½ c. white sugar
½ c. brown sugar
1 egg
1 t. vanilla extract
1 c. natural peanut butter
½ c. soft tub margarine
½ c. roughly chopped dry-roasted peanuts
1 c. mini-chocolate chips
Preheat the oven to 350 degrees. Combine the flour, baking powder, baking soda, and salt in a bowl and set aside.
In a large bowl, combine the sugars, egg, and vanilla extract, and beat with an electric mixer until smooth. Add the peanut butter and margarine; beat until smooth. Add the flour mixture and beat until all the flour is combined. Add the chopped peanuts and mini-chocolate chips; stir until thoroughly combined.
Shape the dough into 1-inch balls, then press the balls flat with the tines of a fork, making a criss-cross pattern on the top of each cookie. Bake for 10 to 15 minutes until the edges are barely browned. Remove from the sheet to cool.
Nancy McCaffrey, a registered dietician with the Oregon Heart and Vascular Institute’s Cardiovascular Wellness and Rehabilitation Department, says the recommendation “seems very appropriate in this day and age with the obesity epidemic we have.” The average American eats over 22 teaspoons of sugar every day, meaning most of us need to cut back on sugar – way back. Here are some ideas on how to do it without feeling like you’re sacrificing.
Know your sugars and where they might be hiding. Words that end in “ose”, such as fructose or dextrose, signify sugar. Syrups, molasses, and honey are all sweeteners. Sugars often show up in unexpected places, so be sure and read the labels on products so you know what and how much you’re eating. Don’t forget to check the labels on your drinks as well. A 12-ounce can of soda can contain as much as 8 teaspoons of sugar.
Instead of eating a sugary snack, eat fruit. The natural sugar in fruit can be a satisfying substitute for added sweeteners, and fruit has all kinds of things in it that are good for you. You can also cook with fruit. Banana Bread Pudding uses bananas, apple juice and raisins to create a delicious treat with only two tablespoons of brown sugar.
Try cutting back on sugar rather than eliminating it all together. If you put sugar in your cereal or coffee, try putting in half as much. You can cut back on sugar in baked goods too. According to Nancy you can reduce the sugar by one-third to one-half in most baked goods and still get good results. That’s the case with Peanut Butter Chocolate Chip Cookies. This recipe contains one-third less sugar than most chocolate chip cookie recipes. The cookies also feature miniature chocolate chips, which is a great trick to give your treats a hint of chocolate flavor without all the sugar and fat in regular chips. These cookies are a good way to meet what Nancy calls the “three bite rule.” “I tell people, you can have three bites of anything,” Nancy says. “That’s all most people need to deal with a food craving.”
Spices and extracts can be a great way to “beat the sweet.” Try eating foods spiked with cinnamon, ginger, or nutmeg, or prominently featuring peppermint, vanilla, or almond flavoring. Spices and extracts are flavor enhancers, according to Nancy. Like sugar, they make whatever you’re eating taste even better.
With sweet apples and pears in season and the holidays coming up, now is a great time to start consuming less added sugar. If you think about it in terms of “cutting back” rather than “giving up”, it should make the idea more palatable. When you think about the benefits to your health, cutting back on sugar sounds even sweeter.
Banana Bread Pudding
Makes 16 servings
1 c. golden raisins
¼ c. rum (optional)
2 T. butter
2 T. brown sugar
3 ripe bananas, cut into chunks
1 13.5-ounce can light coconut milk
1/3 c. apple juice
2 eggs
4 egg whites
2 t. vanilla
½ t. cinnamon
¼ t. nutmeg
¼ t. salt
4 c. cubed stale white bread
2/3 c. shredded coconut
2/3 c. chopped walnuts
Preheat oven to 350 degrees. If desired, soak raisins in rum for 20 minutes. Meanwhile, melt butter in a medium skillet over medium heat. Add brown sugar and stir to combine. Add bananas and cook until tender, about 10 minutes. Remove from heat and let cool. Mash banana mixture.
In a large bowl combine coconut milk, apple juice, eggs, egg whites, vanilla, cinnamon, nutmeg and salt.
Drain raisins. Place bread cubes in an 8” square ungreased pan. Add raisins, coconut and walnuts and toss to combine. Carefully spread banana mixture over the bread. Pour coconut milk mixture over banana mixture, making sure all bread cubes are submerged in liquid. Let sit for 15 minutes. Bake bread pudding for 45 minutes or until set.
Peanut Butter Chocolate Chip Cookies
Makes about two dozen cookies
2 c. flour
½ t. baking powder
½ t. baking soda
¼ t. salt
½ c. white sugar
½ c. brown sugar
1 egg
1 t. vanilla extract
1 c. natural peanut butter
½ c. soft tub margarine
½ c. roughly chopped dry-roasted peanuts
1 c. mini-chocolate chips
Preheat the oven to 350 degrees. Combine the flour, baking powder, baking soda, and salt in a bowl and set aside.
In a large bowl, combine the sugars, egg, and vanilla extract, and beat with an electric mixer until smooth. Add the peanut butter and margarine; beat until smooth. Add the flour mixture and beat until all the flour is combined. Add the chopped peanuts and mini-chocolate chips; stir until thoroughly combined.
Shape the dough into 1-inch balls, then press the balls flat with the tines of a fork, making a criss-cross pattern on the top of each cookie. Bake for 10 to 15 minutes until the edges are barely browned. Remove from the sheet to cool.
Monday, October 5, 2009
Preserving Food Pays Off in Winter
For as long as I can remember my family has preserved food in the summer. We would freeze berries, jam, green beans and corn and can tomatoes, pickles, applesauce and apple juice. Canning tomatoes was always my favorite. My mom and sisters and I would work all afternoon to peel the tomatoes and pack them into jars. At the end of the day, after the jars had been sufficiently heated, a melodic sound would begin to filter out of the kitchen: the “pop” of canning lids sealing, which I still believe is one of the most rewarding sounds you’ll ever hear in the kitchen. Of course, the best part came later in the winter, when you got to open the jars and use the tomatoes in lasagna, pasta sauce, soups, chili, and stew.
Much of America seems to have caught the canning bug. Susan Busler, Family Community Development faculty member with the OSU Extension service in Lane County, confirms the trend is taking hold locally. Susan oversees the Master Food Preserver program, which offers individuals advice on safely canning, freezing, drying and otherwise preserving food. “We seem to be handling about 120 to 150 calls daily on the hotline. We have 10 to 15 people who have either never canned before … or haven’t canned for 20 to 30 years and need a refresher.”
Springfield residents Kimberly and Sarah Stalker, both Master Food Preservers, are good examples. Kimberly grew up on a farm and preserved food when she was growing up. She got interested in it again when her daughter Sarah began taking classes at Extension. “Things you make yourself taste better,” Sarah says. “I like being able to say I made something.” Preserving food can also help you save money, monitor what your family is eating, and reduce your carbon footprint.
Please be aware, however, that the foods you preserve are only as good as the precautions you take when handling them. Food poisoning can be a concern for foods that are preserved incorrectly. “Food preservation is a science, not an art form,” Susan says. “Be cautious of family recipes that have not been analyzed for safety. Don’t rely on recipes from the web unless they are from a reliable site for safe food preservation techniques.” Kimberly advises, “Follow recipes to a “T” and practice good sanitation when canning. Wash you hands and make sure you sanitize your equipment.”
Good sources for recipes include the OSU Extension services website (http://extension.oregonstate.edu/lane), the U.S. Department of Agriculture, and the Ball Blue Book or Ball Complete Book of Food Preservation. For advice on preserving food, contact the Master Food Preserver hotline at 682-4246 or 1-800-354-7319. The Hotline is staffed Monday-Thursday from 9:00am to 4:00pm.
If you’re ready to try your hand at canning this year, check out these recipes for Pickled Baby Carrots and Microwave Apple Butter. The pickled carrots have already produced good results for Sarah, netting several awards at 4-H events and the Lane County Fair. Apple Butter, she says, is delicious on toast. Try it on pancakes or straight out of the jar for a taste of summer come January.
Pickled Baby Carrots
8½ c. baby carrots
5½ c. white distilled vinegar (5%)
2 c. sugar
2 tsp. canning salt
8 tsp. mustard seed
4 tsp. celery seed
Wash and rinse four pint-sized canning jars; keep hot until ready to use. Prepare lids and bands according to manufacturer’s directions. Wash carrots well and peel if necessary. Wash again after peeling.
Combine vinegar, 1 c. water, sugar and canning salt in an 8-quart Dutch oven or stockpot. Bring to a boil and boil gently for 3 minutes. Add carrots and bring back to a boil. Reduce heat to a simmer and heat until the carrots are half-cooked, about 10 minutes. Place 2 tsp. mustard seed and 1 tsp. celery seed in the bottom of each clean, hot pint jar.
Fill hot jars with the hot carrots, leaving a 1-inch headspace. Cover with hot pickling liquid, leaving ½-inch headspace. Remove air bubbles and adjust headspace if needed. Wipe rims of jars with a damp clean paper towel, then place lids and bands on jars. Process jars in a boiling water canner for 15 minutes at altitudes of 0-1,000 feet, 20 minutes at altitudes of 1,001 to 6,000 feet, and 25 minutes at altitudes above 6,000 feet.
Let cool, undisturbed, for 12 to 24 hours. Check to make sure jars have sealed. Allow carrots to sit in jars for at least 3 to 5 days before consuming for best flavor.
Microwave Apple Butter
8 medium apples, quartered, cored and thoroughly rinsed
1 c. apple cider or juice
1 c. sugar
1 tsp. ground cinnamon
¼ tsp. ground cloves
Wash and rinse four pint-sized canning jars; keep hot until ready to use. Prepare lids and bands according to manufacturer’s directions.
In a 2 quart glass casserole dish, combine the apples and cider. Cover and microwave 8-10 minutes on high power. Stir every 3 minutes until the apples are soft. Press the cooked apples through a food mill or sieve to puree.
Return mixture to casserole dish and add sugar and spices. Microwave, uncovered, 10-15 minutes on high power, stirring often, until the mixture thickens. The butter is ready when it rounds slightly on the spoon and is glossy.
Pack cooked butters immediately into hot jars, leaving ¼ inch headspace. Adjust lids
and process in a boiling water canner for 10 minutes. When cool, test seals, remove bands and
store in a cool place.
Much of America seems to have caught the canning bug. Susan Busler, Family Community Development faculty member with the OSU Extension service in Lane County, confirms the trend is taking hold locally. Susan oversees the Master Food Preserver program, which offers individuals advice on safely canning, freezing, drying and otherwise preserving food. “We seem to be handling about 120 to 150 calls daily on the hotline. We have 10 to 15 people who have either never canned before … or haven’t canned for 20 to 30 years and need a refresher.”
Springfield residents Kimberly and Sarah Stalker, both Master Food Preservers, are good examples. Kimberly grew up on a farm and preserved food when she was growing up. She got interested in it again when her daughter Sarah began taking classes at Extension. “Things you make yourself taste better,” Sarah says. “I like being able to say I made something.” Preserving food can also help you save money, monitor what your family is eating, and reduce your carbon footprint.
Please be aware, however, that the foods you preserve are only as good as the precautions you take when handling them. Food poisoning can be a concern for foods that are preserved incorrectly. “Food preservation is a science, not an art form,” Susan says. “Be cautious of family recipes that have not been analyzed for safety. Don’t rely on recipes from the web unless they are from a reliable site for safe food preservation techniques.” Kimberly advises, “Follow recipes to a “T” and practice good sanitation when canning. Wash you hands and make sure you sanitize your equipment.”
Good sources for recipes include the OSU Extension services website (http://extension.oregonstate.edu/lane), the U.S. Department of Agriculture, and the Ball Blue Book or Ball Complete Book of Food Preservation. For advice on preserving food, contact the Master Food Preserver hotline at 682-4246 or 1-800-354-7319. The Hotline is staffed Monday-Thursday from 9:00am to 4:00pm.
If you’re ready to try your hand at canning this year, check out these recipes for Pickled Baby Carrots and Microwave Apple Butter. The pickled carrots have already produced good results for Sarah, netting several awards at 4-H events and the Lane County Fair. Apple Butter, she says, is delicious on toast. Try it on pancakes or straight out of the jar for a taste of summer come January.
Pickled Baby Carrots
8½ c. baby carrots
5½ c. white distilled vinegar (5%)
2 c. sugar
2 tsp. canning salt
8 tsp. mustard seed
4 tsp. celery seed
Wash and rinse four pint-sized canning jars; keep hot until ready to use. Prepare lids and bands according to manufacturer’s directions. Wash carrots well and peel if necessary. Wash again after peeling.
Combine vinegar, 1 c. water, sugar and canning salt in an 8-quart Dutch oven or stockpot. Bring to a boil and boil gently for 3 minutes. Add carrots and bring back to a boil. Reduce heat to a simmer and heat until the carrots are half-cooked, about 10 minutes. Place 2 tsp. mustard seed and 1 tsp. celery seed in the bottom of each clean, hot pint jar.
Fill hot jars with the hot carrots, leaving a 1-inch headspace. Cover with hot pickling liquid, leaving ½-inch headspace. Remove air bubbles and adjust headspace if needed. Wipe rims of jars with a damp clean paper towel, then place lids and bands on jars. Process jars in a boiling water canner for 15 minutes at altitudes of 0-1,000 feet, 20 minutes at altitudes of 1,001 to 6,000 feet, and 25 minutes at altitudes above 6,000 feet.
Let cool, undisturbed, for 12 to 24 hours. Check to make sure jars have sealed. Allow carrots to sit in jars for at least 3 to 5 days before consuming for best flavor.
Microwave Apple Butter
8 medium apples, quartered, cored and thoroughly rinsed
1 c. apple cider or juice
1 c. sugar
1 tsp. ground cinnamon
¼ tsp. ground cloves
Wash and rinse four pint-sized canning jars; keep hot until ready to use. Prepare lids and bands according to manufacturer’s directions.
In a 2 quart glass casserole dish, combine the apples and cider. Cover and microwave 8-10 minutes on high power. Stir every 3 minutes until the apples are soft. Press the cooked apples through a food mill or sieve to puree.
Return mixture to casserole dish and add sugar and spices. Microwave, uncovered, 10-15 minutes on high power, stirring often, until the mixture thickens. The butter is ready when it rounds slightly on the spoon and is glossy.
Pack cooked butters immediately into hot jars, leaving ¼ inch headspace. Adjust lids
and process in a boiling water canner for 10 minutes. When cool, test seals, remove bands and
store in a cool place.
Subscribe to:
Posts (Atom)
Posts
