Roasted Butternut Squash

Working with butternut squash can be quite a chore when you don’t have the right tools. First off you will want a sturdy vegetable peeler, that is comfortable to hold, is sharp and has a swivel blade that can easily run along the squash’s wide curves. If you tire, get blisters, peel off (your)skin, get frustrated or take more than 3 minutes to peel your squash, you need a new peeler.

Next would be a real knife that is made with German steel, properly maintained with a honing steel and regular sharpening. I like a 7 inch chef’s knife, mine is made by J. A. Henckels. If you have to exert a dangerous amount of force while slicing the squash in half or the metal flexes, creating a concave slice, it is time to get yourself a better tool.

I also like a grapefruit spoon to scrape the inners out. The serration and the curve of the spoon make the task of removing the stringy mess a breeze.

One of the main purposes for roasting vegetables (opposed to steaming) is to draw out moisture, which concentrates flavor. If you have a convection setting on your oven, this would be the perfect application to use it. Convection baking moves the air around more for even baking and browning.

2 lb butternut squash
1 tablespoon coconut oil
1 teaspoon salt
½ teaspoon pepper

Preheat oven to 400 degrees (convection if possible). Peel squash, cut in half lengthwise and remove seeds. Place one half on cutting board flat side down. Make one inch slices horizontally all the way down the length of the squash, then cut each slice into 1 inch cubes. Toss in oil to coat, arrange cut squash in a single layer on a baking sheet and roast for 40 minutes. Remove from oven and sprinkle with salt and pepper. Serve as a side dish or snack.

Deprivation

Remember those orange sherbert push-ups from the Schwan’s Man? In an effort from keeping my kids from feeling deprived, we have been making these treats from sugar free spinach and fruit smoothies (this one has blueberries in place of the banana and kiwi). The kids are ga-ga for them. I found the little contraptions at Bed, Bath & Beyond.

Living a healthy lifestyle is a process that takes effort. It all starts with our desire, a personal conversion so deep that change is inevitable. Then we must dive into knowledge. Unlearning our bad habits and misinformation and replacing it with sound principles, our own discernment and truth. This learning seems to never stop but does become less overwhelming.

Now we are putting what we learn into practice. Little by little we apply more and more. Finally, we have gone so far past where our society lies and we are frustrated. The constant candy rewards, unhealthy refreshments at the end of events, party after party with nothing to eat but pizza, pop, cake and ice cream and the endless snack foods that are dished out all-you-can-eat style at every turn of the head.

Deprivation leads to rebellion from that which you are deprived. This is especially true for kids who haven’t had the chance to work it all out for themselves yet. This week we are attending a family reunion, which means lots of kids with parents throwing food (and I use that term lightly) at them to keep them happy. We will be going with a bag full of vegetables to off set the toxins they call food and a bag full of healthy snacks to set a good example. Wish me luck.

Falafel

This is one of my favorite meals. My family loves it too, even my husband and he is a meat and potatoes kind of guy. Who woulda thought? These vegetarian pita fillers are crunchy and fla-vor-ful. I hate the ones that are served in some restaurants that are so dry and hard. I prefer making falafel patties verses balls, they make a better sandwich that way. The mix should be tender, not wet. If it is too loose to handle, add more bread crumbs or flour.

Frying is not the most healthy forms of cooking, but the crispness it brings to the party is often unreplicateable. For the healthiest pan fry, use clean , coconut, grapeseed or extra light olive oil. These oils can stand up to high temperatures without becoming toxic. Clean oil is important for two reasons; if the oil has been heated and cooled the smoke point has been lowered and the fats have started to oxidize. And if there are foreign particles in the oil these will burn as the oil reaches temperature which imparts bad flavor. Heating the oil to 375 degrees before food touches the pan ensures the steam will push most of the oil away from the food. When the oil is cool, it soaks into the food leaving it greasy. In this case it is fine to cover a wide pan with a quarter inch of oil, just keep the heat on medium high. For most frying applications more oil for cooking = less oil in the food. This is because cold food drops the temperature and the less oil there is to sustain the temperature the lower the temperature drops. Another solution to this is to fry in very small batches.

There is a tool, you can get quite cheaply at hardware stores called and infrared thermometer. This allows you to check the temperature of the surface of a pan, pizza stone, or oil. It is also fun to take it outside in the summer and check the temperature of the sidewalk.

2 cups chickpeas
1 onion, roughly chopped
1/2 cup fresh parsley
2 cloves garlic, chopped
1 egg
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1 dash fresh ground pepper
1 pinch cayenne pepper
1 teaspoon fresh lemon juice
1 teaspoon baking powder
1 cup dry whole grain bread crumbs
refined coconut oil for frying

In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth, drain onto paper towel. Stir into mashed chickpeas. In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture, slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form balls and then flatten into patties. Heat 1 inch of oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides. Serve in whole wheat pita's with lettuce and cucumber yogurt sauce, or on top of a salad or just a finger food snack (great for toddlers).

Corn Tortillas

Store bought corn tortillas can be dry and rubbery. There are little Mexican bakeries that sell fresh ones that are DIVINE, but I don't know of one close to my house. Besides, I like being self sufficient in cooking from scratch. Corn tortillas are simple--3 ingredients. I mix it up in my Bosch with wire whips in less than a minute. The dough will be very sticky, as the masa hydrates it will be a bit easier to work with, but you must, must, must use something non-stick in the flattening process. Plastic, wax paper or when heat is involved, parchment paper.



Hand rolling is time consuming, but takes only the most basic equipment--a rolling pin. A tortilla press is a better choice, they are fairly inexpensive (look at thrift stores) and make perfect tortillas with less effort. I use a flat bread maker by Villaware. The bottom iron gets hot, which prevents sticking, so I only have to use parchment on the top (which only gets warm). These are more pricey, but we it weekly for flatbreads with left over pizza and bread dough.



You will need to cook as you press because the raw dough sticks to almost everything (including spatulas). This is where chef hands can come in really handy. But if you are rolling or using a press there is no heat and once one side is cooked it will not be sticky and can be flipped easily with a spatula. Look even my three year old can do it! I love his concentration, follows by the smile of accomplishment. If you have kids, please cook with them. It is something they can use all their lives and builds a healthy relationship with food. Even as little as two and three can do things with supervision like cut a banana for their breakfast, grate cheese, roll meatballs, sprinkle salt, grind pepper, dump in pre-measured ingredients, stir a batter or just play with a piece of dough.

2 cups Maseca Corn Masa mix

1/2 teaspoon salt
1 1/4 cup water

Mix ingredients thoroughly, then separate the dough into 16 equally sized pieces and form each piece into slightly flat little balls. Cover with plastic wrap and rest 15 minutes. Heat skillet to 450 degrees. Press balls and cook immediately. Don't forget the parchment paper! Cook tortillas about 90 seconds per side. Keep warm in a clean kitchen towel until gobble time. Makes about 16.

Pot Roast

I have been lazy in the kitchen lately. I've sort of slipped into a cooking depression since the loss of my recipe files. It is overwhelming to start all over, but I am coming out of it, slowly but surely. Pot roast is my easy pleasy go-to recipe when I am feeling extra dull. There is no creativity involved and the pressure cooker makes it a brainless task. The rest of my family absolutely loves this meal, they will snack on the left over roast straight from the container in the fridge. This is why I even bother to post it.

My favorite cuts of meat to use are shoulder roast and chuck roast. Pressure cooking tenderizes meat, so you can just buy anything on sale. I love that I don't have to calculate and exact time for cooking, anywhere between 1 and 3 hours is good for a 3-4 lb. roast. You can use any size that will fit in your cooker, and even throw a frozen one in...you'll want at least 90 minutes if you go that route. My favorite is homemade gravy over my whole plate. No store bought for me, those packets and jars make me squirmish. Depending on the cut of meat, a fat separator may be needed to keep the gravy from being down right greasy. This tool is very useful. Just fill with all the cooking liquid, the fat rises to the top and the container pours from the bottom.

1 pot roast, 3-4 lbs
2 cups beef stock
1 tablespoon balsamic vinegar
2 teaspoons Spike seasoning
Red potatoes, quartered
Carrot, cut

Heat cooker to high, brown all sides of meat, 45 seconds each. Pour stock and vinegar over roast and sprinkle with seasoning. Pressure on high for 45 minutes, quick release. Add potatoes and carrots, pressure on high for 4 minutes, natural release.

Gravy
1 tablespoon butter
1 teaspoon olive oil
2 tablespoons flour
2-3 cups beef broth
1/2 cup pineapple juice
salt and pepper to taste
water if needed

Cook flour in butter and oil over medium heat for 2 minutes, add broth and juice. Season and thin if needed. Remember gravy thickens as it cools, so be sure to thin it more than needed so that it is not globby at the table.

Lemon Curd

Got lemons? I can't believe my eyes when I see someone in the grocery check out BUYING lemons. Everyone I know that has a lemon tree has more than they would ever know what to do with and would be GRATEFUL to all who would offer to take boxes of them away. Just ask 5 of your neighbors and at least one is bound to have a tree. I squeeze lemon on a lot of stuff this time of year and it is getting to be the time to squeeze and freeze for the next six months.

For small jobs, I find this lemon press really handy. My only issue is the size. My mother in law's lemons are the variety that take steroids. The juice squirts all over when I try to use this lemon press. They make an orange press that I think would be perfect. My zester of choice is always a microplane. It is great for taking off that very fine layer of goodness that is covering a good bit of yucky bitterness. Other zesting devices just collect zest and keeps it trapped in all its little teeth. The microplane generously gives up all the zest easily. Also use for garlic ginger, chocolate, hard cheese and fresh nutmeg. You can find these handy dandy tools through Amazon or Bed Bath and Beyond. (And the fun jars are at Wal-Mart.)

Lemon curd is a great spread for just about anything. I gave this out for Christmas and have had a mob of people after me for the recipe. You can use a double broiler if you have one--it is safer that way, but takes twice as long. This stuff is even easier to make if you double or triple the batch...less temperature sensitive. It freezes well so cook away. Frequent stirring is essential, or you will get curdled eggs and even though that is what the name seems to imply, you don't want that. In fact, my husband is embarrassed by the word "curd" so we just call it lemon butter around here.

2 eggs
1 egg yolk
1 cup sugar
1/3 cup lemon juice
zest of one lemon
1 stick butter, cut into 9 pieces

Combine eggs, yolk and sugar and whisk until smooth. Add juice and zest to egg mixture and whisk smooth. Whisk very frequently over very low heat until thickened, approximately 8 minutes, or until mixture coats the back of a spoon. Remove promptly from heat and stir in butter 2 pieces at a time, allowing each addition to melt before adding the next. Remove to a clean container and cover by laying a layer of plastic wrap directly on the surface of the curd. Refrigerate for up to 2 weeks.

Taco Tuesday

This is a super yummy way to get more grains and beans into your diet. Use ground meat of choice; beef, chicken, turkey, venison or buffalo. And bean of choice; pinto, black, kidney, anasazi (recommended for beginner bean users because of the texture and is more easily broken down ie less gassy) or pink (cooking chart). Grains, beans and vegetables are all so, so easily interchangeable, so if you don't have on hand what the recipe calls for just substitute. I also hid some zucchini (could also do spinach) can you find it?

It is great to have your own spice mixes made up for ease of use. The store bought packets are handy, but are overpriced and contain lots of gross filler...and salt...and sugar. You can use already ground spices and mix them together if you don't have a spice grinder. The flavors are cleaner when you grind your own, so consider it. NOTE: Do NOT put the entire recipe for the spice mix in one batch of taco meat. My sister in law made this mistake and boy, did it have some kicked up flavor. It is intended to make things easier on you so it is all ready to use the next time. Use this mixture in taco's, burritos, on salads, nachos, or cold as a snack like my kids do--weirdos. Great in corn or flour tortillas.

1 tablespoon olive oil
1 onion, minced
1 small bell pepper, diced
1 medium zucchini, grated
3 garlic cloves, pressed
3 tablespoons homemade seasoning*
½ lb. extra lean ground meat
2 cups cooked beans
2/3 cup corn
1 cup cooked red quinoa
1 cup cooked millet
1 1/2 cup tomato sauce
2 teaspoons sucanat
2 teaspoons apple cider vinegar
Salt to taste

Sautee onion and pepper in olive oil. Add zucchini, garlic and spices, cook for 1 minute. Add meat and brown. Add the remaining ingredients and simmer about 10 minutes or until sauce is thickened.

*Spice mix
½ cup fiesta chili powder
1 tablespoon cumin seed
1 tablespoon whole coriander
2 teaspoon dried Mexican oregano
¼ teaspoon cayenne pepper (optional)
½ teaspoon black pepper

Grind all spices except the fiesta chili powder in a spice grinder, mix thoroughly.

Now, looking for a great salsa recipe?

This post is part of Kitchen Stewardship's October Fest Carnival of Super Foods.

White Wheat Sandwich Bread

Mmmmm, homemade bread, so comforting... The smell alone makes my day brighter, I have to admit I find working with dough therapeutic. This recipe is very forgiving. What is not forgiving is the wheat and the yeast. Wheat can be stored for a LONG time without losing nutrients, but it does lose the ability to make good bread. I went a whole year once thinking I had lost my knack for bread baking, only to find when I opened a new bag of wheat from a different source my bread was awesome again. It’s pretty tricky because it all looks the same. A safe bet is Montana Wheat, which can be found many places including Preparing Wisely. Yeast is hit or miss at the grocery store and active dry yeast dies easily. I stick with SAF instant yeast which can also be found at Preparing Wisely. Quality bread pans are worth the couple extra bucks. Pleasant Hill Grain Company carries the pans I like in 3 sizes, they also carry dough enhancer, SAF yeast and nice bread bags. Also, I feel a scale is important to make nice loaves that cook evenly.

Hard white wheat is a whole grain that is a hybrid of hard red wheat. It is equal in nutrition to the other wheat varieties. This bread is perfect for sandwiches and french toast. It is light and mild tasting. If you are just switching from white bread, this is an easy transition. If you meet resistance with your family, start with half white flour and half white wheat and slowly replace the white with wheat flour.

5 cups warm water
1/2 cup light olive oil
1/3 cup honey
1 tablespoon salt
2 tablespoons dough enhancer
15 cups hard white wheat flour
2 tablespoons SAF instant yeast

Place water, oil, honey, salt, and dough enhancer in mixing bowl. Put 10 cups of flour on top. Make a well for the yeast and knead with dough hook adding remaining flour just until the dough pulls together. Start timer for 8 minutes. Keep a watch on the dough in the first few minutes to make sure it is kneading and not all stuck to the center post, add more flour as needed. Remove dough from bowl and work on oiled surface to divide, weigh and form loaves. Place in sprayed pans, let rise until 1 ½ inches past the loaf pan's edge. Place in a 400 degree oven for 5 minutes. Drop the temperature to 325 degrees and finish baking for 20 minutes, do not open the oven door. After 25 minutes in the oven remove one loaf and check the internal temperature. The loaves are done at 180 degrees, remove promptly from loaf pans and let cool on wire racks. Slice with an electric knife.

These are 2 pound bread pans with the loaves formed before rising. The specks are from the leftover quinoa in the fridge that I just threw it.

Shepherd's Pie

This is a hearty dinner for a cold winter’s eve. It is a prime example of how I minimize meat in a meaty meal. The cooked grains not only add nutrition, but something substantial to the meal. The red quinoa doesn’t disappear, but it blends nicely with the ground beef. I recently tried this with ground venison and it works great. This dish is so quick to whip up with the aid of a few helpful tools. I use both my “Ladies”, get them all set up, then I work on the vegetables. A good mandoline (Zyliss) is great for prepping vegetables, easily making them the same size. A potato ricer makes perfect mashed potatoes with no worries of over working them and ending up with a gooey mess.

2 pounds potatoes, peeled and quartered

1/2 cup milk

Salt and freshly ground black pepper
1/3 cup millet
1/3 cup red quinoa
1 1/3 cup beef stock
1 tablespoon coconut oil or tallow

1/2 lb. ground sirloin
¼ cup teff
3 carrots, peeled and chopped

1 onion, chopped

2 tablespoons flour

2 cups beef stock

2 teaspoons worcestershire

1 cup frozen peas

1 tablespoon chopped fresh parsley leaves
salt

2 tablespoons butter
1 teaspoon sweet paprika

Pressure potatoes on high for 6 minutes, natural release (or boil). Peel and whip with sour, milk, salt and pepper. Pressure quinoa/millet mixture with 1 1/3 cup beef stock on high for 6 minutes. Preheat a large skillet over medium high heat. Add oil to hot pan with beef and teff. Brown and crumble meat for 3 or 4 minutes. Add chopped carrot, onion, cook with meat 5 minutes, stirring frequently. Add flour, cook 2 minutes, mix in stock and worcestershire sauce. Thicken gravy 1 minute. Add grains and peas to meat and vegetables. Stir in parsley, reserving some to garnish the top, then check for seasoning. Preheat broiler to high. Fill a large casserole dish with meat/grain and vegetable mixture. Spoon potatoes over meat evenly. Top potatoes with melted butter and paprika, broil 6 to 8 inches from the heat until potatoes are evenly browned. Top casserole dish with chopped parsley and serve.

Mandoline from Bed, Bath & Beyond.

Fry Pan from Costco.

Red Quinoa and Millet. (The peas look funny because they are freeze dried from my food storage, we were all out of frozen)

Potato Ricer from Amazon.

links; Whole Foods for the Holidays

The Ladies of the Hour

These are my unsociable assistants. In one I place millet, red quinoa water and salt set the time to 6 minutes and voila, she beeps when she’s done. Meanwhile the other is cooking up a pot of potatoes. If you own a pressure cooker, you know the benefits and downfalls. On one hand you have faster food that tastes great (as long as you don’t burn it) the other includes fiddling with the heat to keep the pressure just right, remembering to turn it off so you don’t overcook it, and checking and double checking that everything is put together just right so the thing doesn’t blow up. These ladies are the most user friendly on the market. It comes up to pressure, holds it perfectly for the set time, then goes to a keep warm mode so the pressure releases, but stays warm and ready to eat. I am partial to the Nesco because of the delay timer, slightly easier buttons, price and it cooks steel cut oats (the Cusinart’s safety feature is too sensitive, it turns off part way though the cooking). But fair warning, the insert pan is Teflon coated, ugh! Why do they have to do that to such a great product? I use it anyway, shame. So if we don’t dwell on this horrific feature, it is a great tool in the kitchen. I use mine (at least one) for pretty much every meal.

What is your favorite pressure cooker model?