National Soybean Month

April is National Soy Foods Month.  Before you turn up your nose, soy foods have come a long way in the United States.  Gone are the days when we associated soy with poor quality, filler ingredients.  It's the real thang!  And for good reason, soy is a very nutritious food.

If you want to consume soy, edamame is a good place to start.  Edamame are harvested at the green stage and can be purchased in the pod or shelled.  They can be used to make salads, humus, added to soups and stir fries. 

A one-half cup serving of edamame contains 3 grams of fat (primarily mono- and polyunsaturated), 8 grams protein, and 4 grams of fiber.  If you are looking for ways to add soy to your diet, try edamame with mustard vinaigrette and check out Cooking Light Magazine website for more recipes.

Edamame with Mustard Vinaigrette

Serves 4 to 6.

Vinaigrette:
2 Tablespoons red wine vinegar
1 Tablespoon Dijon mustard
½ teaspoon salt
2 Tablespoons extra virgin olive oil

Salad:
1 bag (12 ounce) frozen shelled edamame
⅓ cup chopped red onion
½ cup chopped celery
1 Tablespoon minced parsley

Directions:
1.  Vinaigrette.  In a small bowl combine vinegar, mustard, and salt.  Add oil and stir to combine.

2. Salad.  Add about 1 teaspoon salt to about 4 cups of water and bring to a boil.  Add edamame and cook for about 5 minutes.  Drain well.

3.  Combine edamame, onion, celery, and parsley.  Stir to combine.  Add vinaigrette and stir to coat vegetables.  Cover and chill for 1 hour before serving.

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

Bacon and Farmers Market

I have not made it to my local farmer's market this year.  Normally, I am regular by this time.  Before you feel too sorry for me, I missed several opportunities to go to the market due to a trip to Sicily.  Ok, your sympathy for me has hit a new low!

Although Sicily was a lot of fun, I really did miss my local farmer's market.  No matter how many farmer's markets I visit, nothing beats my farmer's market.  So what's so special about my farmer's market?  For everyone else, probably nothing.  For me, it's just a special place. 



Since I have not traveled to the market this year, I have been dreaming about what I could make with my first purchase at the market.    I found a recipe for Warm Bacon Vinaigrette in the April issue of Cooking Light.  I thought it would be a perfect dressing for fresh farmer's market vegetables.  I made the vinaigrette and used it on potatoes and greens beans.  They were pretty good, even if I must say so myself.

Repeat

Yes, this is a repeat.  Well, sort of.  You may remember that during the holiday season, I posted a recipe for green beans with lemon and garlic.  A colleague tried it and fell in love with the dish.  She made it several times during the holidays and returned from the holiday break talking about this recipe. 

My colleague also made two major changes in the recipe.  She eliminated the butter and used all olive oil.  And, she changed the green beans to Brussels sprouts.  I loved it!  That's the beauty of cooking, you can change things to suite your tastes, health concerns, and the season.  I have come to realize that a recipe is an idea.  It is not something set in stone.  Once I put a recipe "out there", it belongs to whomever and they have the right to change or alter as they see fit.

The ability to cook frees one from the restrictions of a recipe.  When people tell me they have changed one of my recipes, I am generally quite flattered.  And sometimes, their changes give me new ideas and inspire me to make changes. 

Here is the new revised Brussels sprouts recipe.  If you make changes, let us know.

Brussels Sprouts with Lemon and Garlic

Serves 6.

Ingredients:
1½ pounds Brussels sprouts
1 teaspoon salt, divided
2 Tablespoons olive oil
1 clove garlic
2 Tablespoons fresh lemon juice
¼ teaspoon black pepper
2 Tablespoons fresh parsley, minced

Directions:
1.  Remove outer leaves from Brussels sprouts.  Slice and place in water until ready to use.

2.  Fill a large saucepan about half full with water, add ½ teaspoon salt and bring to a boil.  Add Brussels sprouts; cover, reduce heat.  Simmer for about 7 to 10 minutes or until tender.  Drain.

3.  Heat oil in a large skillet over medium heat.  Add garlic and sauté for about 1 minute.  Add Brussels sprouts, lemon juice, ½ teaspoon salt, and pepper.  Cook for 2 to 3 minutes or until thoroughly heated.  Sprinkle with parsley.

Note:  If desired, Brussels sprouts can be cooked ahead of time and sautéed just before serving.

More Green Beans

A couple of weeks ago I wrote about that ever present Thanksgiving dish – Green Bean Casserole.  This week, before the Thanksgiving holiday, I decided to post another green bean recipe for people who just can’t fall in love with the green bean casserole.  I found this recipe after a few failed attempts.  I must say it is my favorite recipe.  I could not stop eating them.  Now how many times can you say that you have been unable to stop eating green beans?

There are a couple of things that I like about this recipe – it can be partially prepared ahead of time and it is cooked completely on the stovetop.  It is quick and simple. 

Green Beans with Lemon and Garlic

Serves 6.

Ingredients:

1½ pounds green beans, trimmed

1 teaspoon salt, divided

1½ Tablespoons olive oil

1½ Tablespoons butter

1 clove of garlic

2 Tablespoons fresh lemon juice

¼ teaspoon black pepper

2 Tablespoons fresh parsley, minced 

Directions:

1.     Fill a Dutch oven about half full of water and bring to a boil.  Add green beans; cover, reduce heat.  Simmer for about 10 minutes or until tender.  Drain beans.

2.     Heat oil and butter in a skillet over medium heat.  Add garlic and sauté for about 1 minute.  Add beans, juice, salt, and pepper.  Cook for 2 to 3 minutes or until thoroughly heated.  Sprinkle with parsley. 

Note:  If desired green beans can be cooked ahead of time and sautéed just before serving.

Now, Why Didn’t I Think of That?

I like to read food magazines (no big surprise there). Cook’s Illustrated (Sept./Oct. 2009) did an article on making vinaigrettes. For me this was a great article. I like to make my own salad dressings. One problem that I have with homemade vinaigrettes is that the oil and vinegar separate into two layers. Shaking helps for a few seconds, but upon sitting for a few minutes they separate. Oil on top and vinegar on the bottom. That is because oil is less dense than vinegar. Alone they just can’t stay together. 

To keep oil and vinegar together, you need an emulsifier. Emulsifiers have two ends. One end holds water (hydrophilic) and one ends holds oil (hydrophobic). Therefore emulsifiers act to bring oil and water together into one. Egg yolks contain an emulsifier, lecithin. This is why egg yolks are used to make mayonnaise.

 

Schematic for an emulsifier

So why not use a little mayonnaise to keep a vinaigrette together. You are essentially using an emulsion to make an emulsion. And it worked. The vinaigrette made with the mayonnaise was a little thicker and did not separate. I made a lemon vinaigrette using this method.

Lemon Vinaigrette

Makes about ¼ cup.



Ingredients:

½ teaspoon mayonnaise or light mayonnaise

1 Tablespoon Dijon mustard

⅛ teaspoon salt

Black pepper, freshly ground

3 Tablespoons fresh lemon juice

2 Tablespoons extra virgin olive oil

Directions:

1. In a small bowl whisk together mayonnaise, mustard, salt, and pepper. Gradually add lemon juice.

2. Slowly, add the oil, whisking constantly. Vinaigrette should be slightly thick with no oil on surface.

Note: Recipe makes enough to coat about 8 to 10 cups of salad greens. The original recipe only called for ½ teaspoon Dijon mustard. I happen to love Dijon mustard, so I added more. Finally, I also prefer more acid and less oil, so feel free to adjust the ratio of acid to oil.