Food

Recipe – Easy Pumpkin Puree

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Choose the lighter colored “pie pumpkins” or “sugar pumpkins.” They are sweeter and less watery than the orange jack-o’-lantern pumpkins.

 

  • Cut the top from the pumpkin and scrape out the stringy membranes and seeds.
  • Cut the pumpkin into large pieces and place in a roasting pan.
  • Pour ½ cup water into the bottom of the pan and cover with foil.
  • Bake 45-60 minutes or until pumpkin is soft and easily pierced with a fork.
  • Scrape the soft pulp from the skin into a food processor or blender and puree.
  • Use for pie filling, puddings or cookies.

Leftover pumpkin puree may be frozen in an airtight container for up to 12 months.

Food – Pumpkin – The King of Squash

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It is pumpkin time again! And, this is the only time of the year when many think about the king of squash.

“Early American colonists chanted whenever they were overcome with appreciation for this oversize orange squash. Pumpkin was a popular food back then, and the early settlers ate a peck of it in pumpkin soup, pumpkin pie, and even pumpkin beer.

“It’s a different story now. … If we actually eat pumpkin at all, it’s mainly in Thanksgiving and Christmas pies.

“It’s not just due to its size that pumpkin is called the king of squash. A half-cup of canned pumpkin has more than 16 milligrams of beta-carotene, 160 to 260 percent of the daily amount recommended by experts. Pumpkin is also a source of lesser-known carotenoids such as lutein and zeaxanthin.

“Carotenoids, which create the orange color of pumpkin, help protect the body by neutralizing harmful oxygen molecules known as free radicals. ‘Lutein and zeaxanthin are very potent free radical scavengers,’ says Paul Lachance, Ph.D., professor of nutrition and chairman of the department of food science at Rutgers University in New Brunswick, New Jersey. A diet high in antioxidants can help prevent many of the diseases associated with aging, including heart disease and cancer.

“Lutein and zeaxanthin aren’t found only in pumpkin; they are also found in the lenses of the eyes. Studies suggest that eating foods high in these compounds may help block the formation of cataracts.

The Whole Picture

“In addition to its rich stores of beta-carotene and other phytonutrients, pumpkin contains generous amounts of fiber. For example, while 1 cup of cornflakes contains 1 gram of fiber, a half-cup of canned pumpkin contains more than 3 grams, 6 percent of the Daily Value.

“Iron is another pumpkin mainstay. A half-cup of pumpkin provides almost 2 mg of iron, about 20 percent of the Recommended Daily Allowance (RDA) for men and 13 percent of the RDA for women. …

“Even richer in iron than the flesh are the pumpkin’s seeds. One ounce—which consists of about 140 seeds, a huge handful—contains about 4 mg of iron, about 40% of the RDA for men and 27% of the RDA for women. …

“When you have a taste for a crunchy, highly nutritious snack, pumpkin seeds, in moderation, are a good choice.” Excerpts from: The Doctors Book of Food Remedies, Selene Yeager and Editors of Prevention Health Books, 1998 Rodale Inc., 458-460.

 

Recipe

Easy Pumpkin Puree
Choose the lighter colored “pie pumpkins” or “sugar pumpkins.” They are sweeter and less watery than the orange jack-o’-lantern pumpkins.
·         Cut the top from the pumpkin and scrape out the stringy membranes and seeds.

·         Cut the pumpkin into large pieces and place in a roasting pan.

·         Pour ½ cup water into the bottom of the pan and cover with foil.

·         Bake 45-60 minutes or until pumpkin is soft and easily pierced with a fork.

·         Scrape the soft pulp from the skin into a food processor or blender and puree.

·         Use for pie filling, puddings or cookies.

Leftover pumpkin puree may be frozen in an airtight container for up to 12 months

Food – Spice it up

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A spice is a dried seed, fruit, root, bark, or vegetable substance primarily used for flavoring, coloring or preserving food. Sometimes a spice is used to hide other flavors. Spices are distinguished from herbs, which are parts of leafy, green plants also used for flavoring or as garnish.

A spice may be available in several forms: fresh, whole dried, or pre-ground dried. Generally, spices are dried. A whole dried spice has the longest shelf life, so it can be purchased and stored in larger amounts, making it cheaper on a per-serving basis. Small seeds, such as fennel and mustard seeds, are often used both whole and in powder form.

The flavor of a spice is derived in part from compounds (volatile oils) that oxidize or evaporate when exposed to air. Grinding a spice greatly increases its surface area and so increases the rates of oxidation and evaporation. Thus, flavor is maximized by storing a spice whole and grinding when needed. The shelf life of a whole dry spice is roughly two years; of a ground spice roughly six months. The “flavor life” of a ground spice can be much shorter. Ground spices are better stored away from light.

To grind a whole spice, the classic tool is mortar and pestle. Less labor-intensive tools are more common now: a microplane or fine grater can be used to grind small amounts; a coffee grinder is useful for larger amounts.

As a general rule, the flavors from a spice take time to infuse into the food, so spices should be added early in preparation.

Vegan recipes often use more spice than conventional recipes, since spices are plant-based and a great way to add flavor to a non-meat dish. It can be tricky to cook a full range of recipes under strict limitations, but with a little creativity vegan food can be as delicious and satisfying as any other diet.

Recipe – Rutabagas Fries

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Rutabagas

garlic Powder

Olive Oil

paprika

Salt

Preheat oven to 425 degrees F.

  1. Peel rutabagas and slice into ¼” rounds or cut into strips – they will cook a little faster in strips but watch them carefully or they will burn.
  2. Spray with oil and sprinkle a little salt and place on a nonstick baking sheet.
  3. Cook about 12 minutes, turning twice. Done when golden brown and tender.

Immediately sprinkle with garlic powder and paprika. Add a little salt at the end as well.

Food – Rutabagas, What are They?

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Rutabagas, commonly called swede, turnip, yellow turnip, or neep, are a root vegetable that originated as a cross between a cabbage and a turnip. Years ago they were considered one of the more common vegetables. Everyone knew what they were and most people liked them. My childhood memory is Mother putting them into stews or cooking them before mashing them together with potatoes. Yum! I can still taste it. Always choose small to medium rutabagas with firm skin. Once they grow over four inches in diameter they are usually tough and woody and not as sweet as the smaller ones.

Rutabagas are not exactly a nutrition powerhouse, but they do come with a high pedigree for potassium and a good recommendation for vitamin C. They are also a source of magnesium, folate, calcium and phosphorus and a single serving provides about 12% of the daily value of fiber.

Preparation

Raw—Peel with a vegetable peeler because they are often waxed. Slice and enjoy as a snack. Chop, dice, or grate into salads. Work well grated in coleslaw or carrot salad.

Baking—Cut peeled rutabagas into 1/4-inch slices. Place them in a baking dish and sprinkle generously with water. Cover with foil and bake at 350 degrees F. for 20 to 30 minutes or until tender.

Boiling—Place whole rutabaga in boiling water and cook until tender, about 25 to 35 minutes. For sliced rutabagas cook 7 to 10 minutes.

Steaming—Whole or cut rutabaga can be steamed over boiling water for 25 to 35 minutes.

Stir-fry—Thinly slice rutabaga and fry with onions until crisp and tender, about 6 to 7 minutes.

Freezing—Cut rutabagas into strips or slices and blanch for 2 minutes in boiling water before freezing. Rutabagas can be cooked and/or pureed before freezing.

Storage—Rutabagas keep well and can be stored in the refrigerator for up to 2 to 3 weeks. Unrefrigerated they will keep for about a week.

www.vegparadise.com/highestperch4.html

Recipe – Shredded Raw Salad with Jicama

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Shred the following vegetables into Equal amounts, e.g., ½ cup each or 1 cup each:

Beets

Jicama

Zucchini, green

Carrots

Cover with an oil and lemon juice dressing seasoned with salt and sprinkled with dried basil or your favorite dressing. This is a very simple nutritious recipe.

Food – Jicama

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What is a jicama [HEEK-ka-ma] known also as a Mexican potato or Mexican turnip? How do you eat it?

A jicama bulb can weigh anywhere from one to two pounds. It has a tough, brown outer skin but the flesh is white. Preparation is very easy. Simply peel off the outer skin and then it can be eaten, either cooked or raw—both ways are great—either sliced or diced. Basically, jicama is similar to a raw potato but moister and crunchier. Jicama can be found in the produce section of most grocery stores.

What is so good about a Jicama?

One cup of jicama, amounting to about 4.6 ounces, contains just 49 calories and virtually no fat. Jicamas are mostly carbohydrates—offering 11.47 grams per cup. Jicama is not a significant source of protein, with just 0.94 grams of protein per cup.

Jicama provides 6.4 grams of fiber per cup. This is about 16 percent of the 38 grams recommended daily for men and 25 percent of the 25 grams recommended daily for women by the Institute of Medicine. Fiber is important to digestive health, contributes to lower cholesterol levels, controls blood sugar, and aids in weight loss.

Other nutrients: A cup of jicama provides 40 percent of the daily value of vitamin C, notes Joanne Larsen, R.D., on Ask the Dietitian. It also provides about 16 percent of your daily folic acid needs. Jicama, per cup, is a moderately good source of potassium offering 195 milligrams—the same amount as you get in a peach, notes www.drugs.com. Potassium is important for fluid balance and blood pressure control. www.livestrong.com/article/262688-nutrition-information-on-jicama/

Jicama can be diced, cut into slices for a vegetable tray or grated and added to coleslaw or salads. It can also be steamed or stir-fried.

Recipe – Tofu NeatBalls

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1 cup coarsely chopped walnuts toasted at 200 degrees for 15 minutes

1 ½ cups soft bread crumbs 2 Tbsp. onion powder

1 16 oz. block Tofu, firm or extra firm 3 Tbsp. dried parsley

3 Tbsp. gluten flour 2 tsp. salt

¼ cup nutritional yeast flakes 1 tsp sage

1 tsp. marjoram

Mix all ingredients together and mash or knead thoroughly with hands. Roll into balls and place on sprayed cookie sheet. Bake at 325 degrees for 40 minutes. Makes approximately 18 tofu balls. Delicious baked in a casserole with spaghetti sauce, or served over rice or toast.

Food – All About Tofu

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Tofu is a curd made from soybeans. Although it is quite bland, it has a remarkable ability to soak up flavors and makes an excellent addition to many recipes. Tofu is actually a great convenience food and you should think of it as an ingredient rather than a meal in itself.

There are three main types of tofu. Firm tofu is dense, solid, and holds its shape in stir fries and soups or under the broiler as well as on the grill. It is higher in protein, fat and calcium than other varieties. Soft tofu works best when blended or mashed into dishes, and silken tofu is a creamy custard-like product that works well pureed. Silken tofu is particularly good for dips, sauces, and desserts.

Following are some ideas for using tofu as a vegan alternative in everyday dishes:

  • For any recipe that calls for cream, mayonnaise, sour cream, cream cheese or ricotta, replace half the amount with silken tofu.
  • Make a topping for baked potatoes. Combine 1/2 cup silken tofu with 1/2 cup sour cream and 1/4 cup chopped green onions or chives.

Whatever recipes you choose to make, add variety and nutrition to your meal planning. And with inventive dishes, you’ll never think tofu is boring again.

Recently, tofu has been creating quite a stir because of its potential health benefits. In addition to being a source of high-grade protein—comparable to meat in quality and more digestible—tofu is a good source of B vitamins, potassium and iron.

Tofu is sold in water-filled tubs or vacuum packs and can usually be found in the produce or dairy section of supermarkets. Since it has a limited shelf life, check the “best before” date on the package. After the package has been opened, drain the liquid, place any unused tofu in a bowl and cover with fresh cold water. Store covered in the refrigerator. Tofu will keep for one week if the water is changed daily.

Recipe – Wild West Bean Caviar

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¼ cup lemon juice with a pinch of sweetener

6 cups cooked black beans or black-eyed peas

1 jalapeno pepper, seeded and minced

3 ripe tomatoes

½ cup chopped red onion

2 Tbsp olive oil

½ cup chopped cilantro

1 Tbsp. lime juice

3 cloves garlic, minced

½ tsp salt

corn chips or pita chips

Under the broiler, cook tomatoes for 10 minutes, turning occasionally, or until charred on all sides. Cool, peel, seed and core. In a food processor, combine tomato flesh, lemon juice, olive oil, lime juice, garlic and salt; process until smooth.

In a bowl, stir together roasted tomato sauce, beans, red onions, cilantro, and jalapeno pepper. Let stand at room temperature for 30 minutes to allow flavors to develop. Serve with chips for scooping or serve as a starter salad or side dish.

Use 3 cans (each 19 ounces) black beans or black-eyed peas, rinsed and drained or cook your own starting with 1 ½ cups dried.