Vegetarian Soul Food...You Kidding?

Vegetarian and Soul Food?  Now is that an oxymoron or what?  I just could not believe it.  Now I can see vegetables as a central part of the soul food diet, but no meat.  I had issues with that. 

While discussing soul food with a colleague, she mentioned the book, Vegan Soul Kitchen by Bryant Terry.  I had heard of the book, but did not pay a lot of attention to it.  After all, vegan and soul food do not go together, at least not in my mind.  I always tell my students to keep an open mind and try new things.  Be careful of what you tell students.

I decided to give this book a try.  I was skeptical, very skeptical.  Upon examining the book, I found a few recipes that sounded interesting.  One was Citrus Collards with Raisins Redux.  My colleague assured me this was a good recipe.  Since she has good taste, I decided to try this recipe first. If she was wrong, I basically would loose a little time and some good collard greens would be lost. 

To say that I was surprised at how good these collards tasted, is an understatement.  They knocked my socks off.  They are a touch sweet, with none of the bitterness typically found in brassica vegetables.  I used freshly squeezed orange juice.  I think you need freshly squeezed with this recipe.
This recipe most definitely will be made again at my house. 

Citrus Collards with Raisins Redux

Serves 4 to 6.

Ingredients:

Coarse sea salt
2 bunches collard greens
2 Tablespoon extra-virgin olive oil
2 cloves garlic, minced
2/3 cup raisins
1/3 cup freshly squeezed orange juice

Directions:

1.  To prepare the collards, start by removing the large rib from the center.  Lay several leaves together.  Roll up and cut into a chiffonade. 

2.  In a large pot over high heat, bring 3 quarts of water to a boil and add one tablespoon salt.  Add the collards and cook, uncovered, for 8 to 10 minutes, until softened.  Meanwhile, prepare a large bowl of ice water to cool the collards.

3.  Remove the collards from the heat, drain, and plunge them into the bowl of cold water to stop cooking and set the color of the greens.  Drain and set aside.

4.  In a large saute pan, combine the olive oil and the garlic and raise the heat to medium.  Saute for one minute.  Add the collards and salt; stir to combine.  Sprinkle raisins on top and cover to allow raisins to soften, about 3 minutes.

5.  Add orange juice and cook for an additional minute or so.  Do not overcook.  Collards should still be bright green.

If you have a favorite soul food recipe that you have altered, we'd like to hear about it.

Pasta and Beans

I have been on this Italian - Mediterranean kick for quite some time.  Frankly, I am fascinated with  the European view of food.  I was also a little skeptical of pasta and beans in one dish.  It just did not sound good to me.  However, I was fascinated enough to pick out the recipe. 

When I really thought about it, Olive Garden makes a pasta e fagioli soup. As it turns out, pasta and bean soup is a traditional Italian dish, made from inexpensive ingredients.  It is traditionally made with cannellini or borlotti beans and some type of small pasta, such as elbow macaroni or ditalini.  Onions, garlic, rosemary or basil are used as seasonings.  Most recipes use tomatoes or tomato sauce.  For a more meaty flavor, prosciutto or pancetta can be used.

I got this recipe from The New Mediterranean Diet Cookbook by Nancy Harmon Jenkins.  A note to this recipe stated that you could make the pasta and beans.  And if there were any leftover, you could add stock and make soup.  Two meals for the price of one, I was 'in'.  I used Jacob's cattle beans.  But you could use pinto, cranberry or a similar light reddish bean.  I also used pesto, about 2 tablespoons, instead of the actual basil.  Pesto was in my frig and basil is too expensive.  Yes, I am cheap.

If you want additional vegetables,  sautéed greens, such as kale or spinach.  Winter squash can also be added to this dish.  If this recipe works out, I'm going to try zucchini.

Day 1.  I made the pasta and beans.  My faithful tasters loved it.

Pasta with Pancetta and Beans

Serves 8 to 10.

Ingredients:

1 cup dried beans, such as borlotti, cranberry, or pink
¼ cup extra-virgin olive oil, divided
1 medium yellow onion
2 large garlic cloves, minced
3 to 4 ounces pancetta, diced
1 can (14 ounce) whole plum tomatoes
salt and freshly ground black pepper
1 pound short pasta, such as farfalle or bowties
¼ cup sliced basil leaves
Freshly grated Parmigiano reggiano

Directions:

1.  Sort, wash and soak the beans.  Drain.  Transfer to a saucepan, cover with water to a depth of about 1 inch above the beans.  Cover and cook until beans are tender, about 30 minutes to 1 hour.  Set aside, reserving one cup of the cooking liquid.

2.  Chop the onion and set aside.  Add 2 tablespoons of the olive oil to a large heavy pan.  Set over medium-high heat.  Add onion and cook until onion is translucent.  Add garlic and pancetta, continue cooking for about 10 minutes, or until the garlic is soft and the pancetta has started to release its fat.

3.  Add tomatoes, breaking them up with the side of a spoon.  Cook, continuing to break up the tomatoes, until they have reduced to a sauce.  Taste and add salt and pepper.  Add beans the cooking liquid.  Return to a simmer and cook for about 10 minutes, to make a thick sauce. 

4.  In a separate saucepan bring about 5 quarts of salted water to a rolling boil.  Add pasta and cook rapidly until the pasta is almost, but not quite, ready to eat.  Drain and quickly add the pasta to the bean sauce, toss to mix well.  Sprinkle with basil or add pesto.  Drizzle with olive oil and top with cheese.

Note: If desired,beans can be made and frozen in individual containers.  Pasta can be added when ready to eat.





Day 2.  Pasta e fagioli.  I added broth and made soup.  My tasters liked it as well.

Soul Food Junkies

Recently public television aired the documentary Soul Food Junkies.  It was an excellent documentary and very nicely done.  I applaude the producer Bryon Hurt and public televison for tackling this sensitive and diverse subject.  African Americans hold soul food close to their hearts.  Even if we no longer consume soul food on a regular basis, it is still a part of our culture.  Soul food is also very diverse, with everything from collard greens to gumbo.  And no, we don't fry everything we eat.

The soul food diet encompasses lots of healthy foods, such as black-eyed peas, pinto beans, sweet potatoes, watermelon, collard greens, turnips, cabbage.  The 2010 Dietary Guidelines for Americans recommends that we consume these foods.  They are good sources of fiber and beta-carotene.  Collards, turnips and cabbage are member of the brassica family of vegetables.  Research suggests that consumption of these vegetables may reduce risk of certain forms of cancer. 

While the soul food diet is not all bad, it can be high in sodium and fat.  And those things need to change.  But let's don't toss out the baby with the wash water. 

The website for Soul Food Junkies has a 'Pin It to Win It' section.  You can go on the website and find healthier soul food recipes and you can also pin your masterpiece.

I am posting my new 'classic', Black-eyed Pea Salad with Sriracha Vinaigrette.  It's a twist on black-eyed peas. 

Black-eyed Pea Salad with Sriracha Vinaigrette

Serves 6.

Ingredients:

2½ Tablespoons white wine or apple cider vinegar
2 Tablespoons extra virgin olive oil
1 to 1½ Tablespoons Sriracha sauce
½ teaspoon salt
1 bag (16 ounce) frozen black-eyed peas
3 celery ribs
2 carrots
1 red or yellow bell pepper
1 cup lean ham, about 4 ounces
⅓ cup chopped parsley

Directions:

1.  In a small bowl, combine vinegar, olive oil, Sriracha sauce, and salt.  Set aside.
2.  Cook black-eyed peas according to package directions.  Drain.  Rinse in tap water.  Drain and set aside. 
3.  Chop the celery.  Peel and grate the carrots.  Chop the bell pepper and ham.  Combine in a large bowl.  Add black-eyed peas and parsley.  Stir to combine.
4.  Add vinaigrette and stir.  Allow salad to sit for at least 10 minutes or up to one day before serving.

Source:  Whole Foods Market

Barley - An Untapped Grain

Usually when I talk to my students about barley, I tell them the number one use is beer production, followed by livestock feed.  And that is really all that I say about barley.  In the United States, we don't consume much barley, at least not as barley.  However, since starting this blog, I have been on a mission to find more uses for barley.  After all, why should the brew masters have all the fun. 

Barley has a chewy texture and a nutty flavor, similar to brown rice.  Basically, you can use barley the same way you use rice.   It can be used in stir-fries and pilafs.  Next time you want to make a rice dish, try using barley instead. 

There three types of barley:

• Dehulled or Hulless  - The hull has been removed, but the bran remains.  It requires the longest amount of time to cook.
• Pearled - The hull and the bran have been removed. 
• Quick Cooking - This type has been rolled flat and requires about 10 minutes to cook.

Regardless of your choice, they are all excellent additions to your diet.


Barley, Feta, and Pear Salad

Serves 2 as main dish or 4 as a side dish.

Ingredients:

¼ cup chopped walnuts
1 teaspoon salt
⅓ cup pearl barley
½ cup packed flat-leafed parsley
1 celery rib
½ small head radicchio
1 pear, unpeeled
¼ cup feta cheese, crumbled
2 Tablespoons fresh lemon juice
2 Tablespoons extra-virgin olive oil
Salt and pepper, to taste

Directions:

1.  Preheat oven to 375°F. Toast the walnuts until golden, about 5 to 7 minutes.

2.  Bring about 3 cups of water to a boil.  Add 1 teaspoon salt and barley.  Stir.  Partially cover and cook until barley is tender, about 30 minutes.

3.  Chop parsley and celery.  Slice radicchio into thin strips.  Core and chop the pear.  Combine all ingredients, along with the walnuts in a large bowl.  Drain barley and allow to cool.  Add barley and the feta cheese to the mixture.  Add salt and pepper to taste.

4.  Add lemon juice and olive oil.  Stir to combine. 

If desired, red wine vinegar can be used instead of the lemon juice.

Roasting Vegetables

I am not sure who came up with the idea of roasting vegetables.  Up until a few years ago, I had never heard of roasting vegetables.  Now recipes for roasting vegetables are everywhere.  And why not, it's soooooo easy!  And once you roast vegetables, there are a number of things you can do with them. 

 

What to do with Roasted Vegetables:

• Drizzle them with a little balsamic or red wine vinegar
• Make soup
• Use them in a quiche (trust me, a real man will eat this one)
• Use them in a frittata or omelet
• Use on a pizza

Basics of Making Roasted Vegetables:

• About one pound of vegetables will serve 4 people.
• Cut all vegetables roughly the same size, so finish cooking at about the same time
• Choose a variety of colors and flavors, such as carrots, potatoes, rutabaga and sweet potatoes or pumpkin
• Bell peppers and onions can be added, but should be added about half way through
• Roast in a single layer on a rimmed baking sheet
• Use a metal pan, which will help the vegetables crisp up
• Vegetables roast best in a very hot oven, around 400° to 425°F
• Keep the seasonings simple, a little salt and pepper is about all that is really needed.  If desired, toss warm vegetables with fresh parsley and a little lemon juice
• Coat vegetables evenly with oil.  I prefer olive oil, but any oil will work
• Roasting vegetables requires about 30 to 45 minutes

Food Trends of 2013

I just love food trends. I am not sure why.  Maybe it's the foodie/wanna be statistician in me.  But they are just plain fun.  So, of course I had to find out what the top food trends were for 2013.  I checked out several sources, 'cause that's what us science folks do.  Food Network had Eight Top Food Trends of 2013.   It sounds like they got tired and just could not get to ten.  Maybe I'm a bit cynical, but I feel a little shortchanged with only eight.  Epicurious.com  had thirteen categories and each is divided into front burner and back burner segments.  Wonder if they had more people at the table, umh!

According to one resource, kale is out.  I'm all for eating kale, but kale chips?  Not so sure about those.  One resource had cauliflower rising to the top.  Still in the cruciferous family.  In 2011, sweet potatoes were the new 'in' food.  While I am not sure about the accuracy of these lists, I am very happy to see vegetables making the top of the list.  It feels like vegetables are finally getting their due respect.

In keeping with this 'trend thing' and my recent trip to Sicily, I'm cooking a dish with pasta and cauliflower.  Americans seem to believe that pasta dishes must be drowned in sauces, especially tomato sauce.  But Italian pasta dishes are so much more than pasta and sauces.  Italians make very good use of vegetables. 

For this dish, I am using Lidia Bastianich's book, Lidia Cooks from the Heart of Italy.  I did adapt the recipe somewhat.  I did not have fresh cavatelli pasta.  I used dried campanelle pasta and cooked the pasta and cauliflower in the same water. 

Pasta with Cauliflower

Serves 6.

Ingredients:
½ teaspoon Kosher salt, plus more for pasta pot
1 large head cauliflower, cut into small florets
1 pound dried pasta
½ cup extra virgin olive oil
7 large garlic cloves, peeled and sliced
½ teaspoon red pepper flakes, or to taste
2 Tablespoons chopped flat leaf parsley
1 cup freshly grated Parmesan cheese

Directions:
1.  Fill a large pot with water and about 1 tablespoon salt.  Heat to boiling. 

2.  Add cauliflower and cook for about 1 minute.  Add pasta and continue to cook until pasta is al dente, about 5 minutes.

3.  Preheat a large skillet.  Pour in the olive oil.  Toss in the sliced garlic.  Add red pepper flakes and parsley; stir and cook for about one minute.  Add about ½ cup of the pasta water.  Reduce heat and simmer until ready to add the pasta. 

4.  Drain pasta and cauliflower.  Add to skillet.  Toss pasta and cauliflower until they are coated with the sauce.

5.   Turn off the heat.  Add the cheese and toss again.  Heap the pasta into warm bowls.  Sprinkle with additional cheese, if desired.

Healthy Holiday Sides - Green Beans

 

Green beans seem to be a perennial favorite for the holiday table.  And that's a good thing.  If you are looking for an easy to prepare and healthy green bean recipe, this recipe may be an option.  Before you get too caught up in the healthy part, it does have two slices of bacon.  It serves 6, so that's ⅓ of a slice per person.  It is the holidays and a little bacon during the holidays is okay.

Bacony Green Bean Salad

Serves 6.

Ingredients:

1½ pounds green beans, trimmed
2 slices bacon, diced
⅓ cup minced shallots
¼ teaspoon salt
1 Tablespoon extra virgin olive oil, optional
Juice of one lemon

Directions:

1.  Bring a large saucepan of salted water to a boil.  Add green beans and cook until crisp-tender, about 3 minutes.  Drain.  Rinse with cold water and drain well.  Pat dry.  (Can be prepared 1 day ahead.  Refrigerate until ready to finish cooking.)

2.  Cook bacon in a large skillet over medium heat until crisp.  Transfer to paper towels.  Pour off all but about 1 tablespoon of fat.  Add shallots to skillet and cook for about 2 minutes, stirring often.

3.  Add green beans; sprinkle beans with salt.  Stir to coat.  Add olive oil, if desired and lemon juice.  Stir until beans are heated through.  Place in a serving bowl and top with bacon.