Sweet Basil

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Sweet Basil

"Sweet basil" or just "basil" is a culinary herb sometimes known as St. Joseph's wort.  It's Latin name is  "Ocimum basilicum".  Basil is native to India and other tropical regions of Asia where it has been cultivated for more than 5,000 years.  The word "basil" comes from the Greek ("basileus") meaning "king".  In recent times basil has become one of the most recognizable herbs since pesto ( a mixture of basil, pine nuts, and Parmesan cheese) has become popular.

 

Basil has a rich and spicy, mildly peppery flavor with a trace of mint and clove.  You will find basil sold fresh or dried.  Unfortunately the dried basil loses most of its flavor.  One teaspoon of dried basil is equivalent to one tablespoon of the fresh basil.  Some sources state there are more than sixty varieties of basil.  The most common "Genovese" basil has a bright and pungent taste.  Other varieties  have  unique tastes such as lemon basil, anise basil, and cinnamon basil which have flavors that subtly reflect their names. 

 

Growing up in Bay Ridge, Brooklyn I remember my maternal grandmother always had some "basilico" growing in the garden.  On seventy-seventh street  many of the houses had front yards back then.  My grandfather used to grow the most beautiful roses and he had trellises on which they grew.  It was beautiful.  It was in that garden that the basil grew.  There was also a subway station on the corner and people coming home in the evening would sometimes stop and pick one of the roses.  I'll bet some of the Italians would also help themselves to some basil.

 

There has been much research into the health benefits from essential oils found in basil.  In vitro studies have established that compounds in basil oil have potent antioxidant, antiviral, and antimicrobial properties and potential for use in treating cancer.  Basil is an excellent source of vitamin K and a very good source of iron, calcium and vitamin A.  It is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium. 

 

Basil is commonly used fresh in cooked recipes , added at the last moment.  Basil is the ultimate complement to tomatoes, but also pairs well with garlic and olives.   Most other herbs tend to overpower basil's flavor and aroma but oregano is most often used with basil.  Other good combinations are rosemary and sage.  Basil stimulates the appetite and helps curb flatulence.   Basil pesto is most often served with pasta.

 

Choose basil that looks vibrant with deep green color.  Avoid dark spots or yellowing as well as wilting.  Basil can be kept in the refrigerator for short periods wrapped in slightly damp paper towel.  It can be frozen whole or chopped in airtight containers or in ice cube trays covered with water or stock.

 

Basil plants are readily available at your local supermarket.  They like the warm weather and will do well if kept on the porch.  Just remember to water frequently and pinch off the ends when they begin to flower. 

 

So, eat up, enjoy, I'll show you how.

 

Simple but good:

 

Basil Pesto:

 

4 cups packed basil leaves

1/2 cup extra virgin olive oil

1/4 cup toasted pine nuts

2 cloves of garlic

1/4 teaspoon  salt

1/4 cup Parmesan cheese

 

Place all ingredients except olive oil and Parmesan cheese in a blender.  Blend while adding the olive oil until completely blended.  Stir in the Parmesan cheese.

 

 

Ratatouille

Ratatouille:

About:

Ratatouille (ra - ta - too - ee) is a traditional French Provencal dish originating in Nice.  Commonly reffered to as 'ratatouille nicoise', ratatouille is popular along the entire Mediterranean as an easy summer dish.

Ratatouille is usually served as a side dish with dinner, but is also used in breakfast and lunch settings.  Ratatouille is sometimes eaten as a meal of its own accompanied by pasta, rice or bread. 

Tomatoes lay a foundation for sautee'd garlic, onions, zucchini, eggplant, bell peppers, marjoram, fennel, and basil. or bay leaf and thyme, or a mix of green herbs like herbs de Provence.  It is usually prepared as a stew of squash.

History:

The word 'ratatouille' comes from Occitan ratatolha and the recipe comes from Occitan cuisine.  Related dishes exist in many Mediterranean cuisines.  The name "ratatouille" for the dish first appeared in print in 1930, but the word has been used since the late 18th century.  Ratatouille is also the name of a 2007 American computer-animated comedy film produced by Pixar and released by Buena Vista Pictures Distribution, featuring an anthropomorphic rat who aspires to cook.

My Story:

I had actually never heard of ratatouille until the movie came out.  I was familiar with caponata, which is an Italian version of ratatouille.  I like caponata very much.  The first time I had ratatouille was at a family dinner at a fish restaurant.  One of our nephews was working at this restaurant as a waiter, and it was decided that we would all go out to dinner there one night.  Well, ratatouille was on the menu, so I ordered it.  It was delicious.  So, now when I think of ratatouille, I think of that dinner with everyone there at a long table eating ratatouille. 

Ratatouille Methods:

There is much debate on how to make traditional ratatouille .  One method is to simply saute' all the vegetables together.  In the layering method approach eggplant and zucchini are sautee'd separately and the tomatoes, onion, garlic and bell peppers are made into a sauce.  The ratatouille is then layered in a casserole-eggplant, zucchini, and tomato/pepper mixture- then baked in  the oven.  A 3rd method is to combine all the ingredients in a large pot and simmer.

Joel Rabuchon in 'The Complete Rabuchon' states, "The secret of a good ratatouille is to cook the vegetables separately so that each will taste truly of itself."

Feeling adventurous?  Try ratatouille !

Eat up!  Enjoy!  I'll show you how.

Recipe for Ratatouille:

1 medium onion, thinly sliced

2 cloves garlic, minced

5 TBS olive oil

3/4 lb. eggplant, cubed 

1 small zucchini, quartered an d cut into small pieces

1 red bell pepper, chopped 3/4 lb. ripe tomato, coarsely chopped

1/4 tsp dried oregano, crumbled

1/4 tsp dried thyme, crumbled

1/8 tsp ground coriander

1/4 tsp fennel seed

3/4 tsp salt

pepper to taste

1/2 c. shredded fresh basil leaves

In a large skillet cook onion and garlic in 2 TBS olive oil until onion is soft..  Add remaining 3 TBS oil and heat through.  Add eggplant, cook 8 minutes stirring occaisonally.  Stir in the zucchini and bell pepper and cook for 12 minutes stirring occaisonally.  Stir in tomatoes and cook 5 minutesor until tender.  Stir in oregano, thyme, coriander, fennel seeds, salat, and pepper.  Cook for 1 minute.  Stir in basil and combine well.  

Ratatouille may be made 1 daay in advance.  Keep covered and chilled.  Reheat before serving. 

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Onions

Onions:

The onion (Allium cepa) also known as the bulb onion or common onion is used as a vegetable and enjoyed around the world.  While native to central Asia and the Middle East, it is cultivated  around the world.   The onion has been in cultivation for at least 7,000 years.   In ancient Greece athletes ate large quantities of onions because it was believed to lighten the balance of the blood.   Roman gladiators were rubbed down with onions to firm up their muscles.  Doctors were known to prescribe onions to facilitate bowel movements and erections., and to relieve headaches, coughs, snakebite and hair loss.   Today the consumption of onions has risen over 70% in the last two decades.   In the U.S. the per capita consumption of onions in 2009 was 20 pounds.

Common onions are normally available in three colors: yellow, red, and white.  Yellow onions, also called brown onions, are full-flavored and are the onions of choice for everyday use.  Red onions are a good choice to liven a dish with color.  They are also used for grilling, char-broiling, and roasting.  White onions have a golden color when cooked and a particularly sweet flavor when sautéed. .  White onions are traditionally used in Mexican cooking.  The large mature onion bulb is the most eaten, but also can be eaten in immature stages.  Young plants harvested before bulbing occurs are used as scallions (green onions).  Sulphuric compounds in onions are released when the onion is cut bringing tears to your eyes.  To reduce this effect you can chill the onions beforehand and cut the root end last.  Another strategy is to cut the onions under running water.   Eating parsley helps to reduce onion breath.

One of the first jobs I did in the grocery store was separating the onions from their loose skins.   The onions came loose in fifty pound bags and there were always a lot of loose skins in the bag .  I would dump the bag into a box and then take each onion separately, remove any loose skin,  and put it in another box, so they were ready to go on display.  It always amazed me how dirty my hands would get from dirt and yellow staining.   Many years later one supermarket chain I worked for  insisted that we peel the onion "down to the shine" , so it would look better on display.   They cut that out, though , when they figured out it was making the onions deteriorate faster.

Onions can be baked, boiled, braised, fried, roasted, sautéed, or eaten raw in salads.  They are an integral part of many recipes.   Onions are available fresh, frozen, canned, caramelized, pickled, and chopped.  Onions are high in vitamin C, B6, folic acid, and are a good source of dietary fiber.   Onions contain phenols and flavonoids that have potential anti-inflammatory, anti-cholesterol, anti-cancer, and antioxidant properties.  They vary in antioxidant content by variety with shallots having the highest amount and Vidalia the lowest.   Flavonoids in onions tend to be more concentrated in the outer layers of flesh.  Peel off as little as possible of the edible portion.   Most onion varieties are 89% water.

Choose onions that are clean, well shaped, have no opening at the neck, and feature crisp dry outer skin.  Avoid those that are sprouting or have signs of mold.  Cooking onions and sweet onions are better stored at room temperature.   Cooking onions have a shelf life of 3 - 4 weeks.  For sweet onions it is 1 - 2 weeks.   Sweet onions have a greater water and sugar content that reduces their shelf life.  Sweet onions can be stored in the refrigerator for about a month.  Scallions or green onions should also be refrigerated.        

So...... Don't cry! (Couldn't help it!)     Eat up, Enjoy!  I'll show you how.

 

Simple but good:      

Onion Rings:

Canola oil for frying
1 tsp. garlic powder
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. ground black pepper
1/4 tsp. salt
1 cup all purpose flour
1/2 cup cornmeal
3 large yellow onions sliced into thin rounds

Heat oil in a deep frying pan (350 degrees).  Mix together garlic powder, basil, oregano, black pepper, and salt in a small bowl.   Whisk together flour and cornmeal in a medium bowl.  Toss onion rings in flour to coat.  Deep fry onions in two batches until crispy and lightly golden.  Drain on paper towel.  Add a large pinch of spice mix and toss.


                                                                               

Edamame

Edamame:

About:

Edamame (ed - duh - MAH - may) is a preparation of immature soy beans in the pod, found in the cuisine of China, Japan, Indonesia, Korea, and Hawaii.  The pods are boiled or steamed and served with salt.  Edamame is a young soy bean  that has been harvested before the beans have had a chance to harden.  

In the U.S. edamame is sold packaged in the frozen and refrigerated sections of the grocery store.  The name "edamame" is Japanese and usually refers to the dish, boiled green soy beans.  It means literally "stem bean" because the beans were often boiled whiled still attached to the stem.  

Uses:

You can find fresh edamame in the produce section, often still in the pod, but you can also find it already shelled.   Edamame has a mild buttery flavor that pairs well with many dishes.  You can add it to soups, stews, salads, rice dishes or casseroles in place of or i8n combination with other beans.  The most common way to enjoy edamame is straight from the pod after boiling 5 - 10 minutes.  Sprinkle pods with sea salt then pop the pods open and enjoy.   Edamame is ma good substitute for sweet green peas in a recipe.

History:

The earliest documented reference to "edamame" dates back to the year 1275, when the Japanese monk, Nicherin wrote a note thanking a parishioner for the gift of edamame he had left at the temple.   The earliest recorded usage in English of the word "edamame"  was in 1951 in the journal "Folklore Studies".   In East Asia the soy bean has been used for over 2000 years as a major source of protein.   The U.S. D. A. states edamame beans are "a soy bean that can be eaten fresh and are best known as a snack with a nutritional punch.  

Nutrition:

Edamame and all preparations of soy beans are rich in carbohydrates, protein, dietary fiber , and micronutrients,  particularly folates, manganese, and vitamin K.  The balance of fatty acids include omega - 3 and more abundantly omega - 6.   Edamame beans contain higher levels of abscisic acid, sucrose, and protein than other types of soy beans and may contain carotenoids.

Nutritional Content of 1/2 cup serving of shelled edamame  (1 1/8 cup in pods):

• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 1.5 grams poly unsaturated fat (0.3g omega-3)
• 0.5 grams monounsaturated fat
• 11 grams protein
• .13 grams carbohydrates
• 15 mg sodium
• 10% Daily Value of vitamin C
• 10% Daily Value for iron
• 8% Daily Value of vitamin A
• 4% Daily Value for calcium

Health Benefits:

Edamame is naturally gluten-free and low in calories, contains no cholesterol, and is and excellent source of protein, iron and calcium.  Many studies have suggested that increasing consumption of plant foods like edamame decreases the risk of obesity, and overall mortality, diabetes, heart disease, and promotes healthy complexion and hair, increased energy, and overall lower weight. 

The isoflavones in soy foods have been linked to a decreased risk of osteoporosis, while the calcium and magnesium  in soy may help to lessen PMS symptoms, regulate blood sugar and prevent migraine headaches.  

 

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Edamame Succotash Salad

2 TBS extra virgin olive oil
1 medium onion, chopped
1 lb. shelled edamame thawed
1 lb..  frozen corn thawed
2 large ripe plum tomatoes, diced
1 1/4 tsp. kosher salt
1/4 tsp. ground black pepper
1/4 cup minced fresh chives or basil

Heat oil in a 4 quart saucepan over medium heat.  Add onions and cook to soften , but not brown (4 - 5 minutes).  Add edamame and corn and cook, turning often until heated through (about 7 minutes).  Stir in tomato, salt and pepper.  Let cool and then chill.  Just before serving stir in chives or basil.


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Green Squash aka Zucchini

Green Squash, aka Zucchini:

About:

Zucchini, also know as simply "green squash", is a summer squash.  While we treat it as a vegetable, zucchini is actually the swollen ovary of the zucchini flower.    Zucchini are dark to light green in color and can grow from the size of a finger to two feet long.   Most of the commercially grown zucchini is from four to eight inches long and two to three inches in width.

History:  

Many explorers who came to the Americas brought back what they considered strange foods.   The zucchini was one such food and it eventually found its way to Italy, where the zucchini we know today was developed.   In fact the word zucchini is the plural of the Italian word "zucchino" meaning "a small squash"

My Story:. 

My maternal grandmother, Grandma Pallini, used to make "cocozelle", another word for zucchini, by cooking it in tomato sauce flavored with onion and garlic.  I just recently found out that zucchini  cooked in tomato sauce with onion and garlic is an Egyptian dish.   Go figure!

Selecting and Storing: 

Zucchini are available in your local grocery store all year long.  Select the smaller ones which tend to be younger and more tender.  Look for skins free from blemishes with a bright color.  Zucchini should be stored in the refrigerator no longer than three days.

Nutrients: 

When preparing zucchini the skin is left on.  That's where all the nutrients are.  Just make sure you wash it well.  Zucchini has 95% water content so is very low in calories.  It also has useful amounts of folate, potassium, vitamin A ,vitamin C,  and manganese.

Health Benefits:

As an excellent source of manganese and a very good source of vitamin C, summer squash provides a great combination of conventional antioxidant nutrients.  B-complex vitamins found in valuable amounts in summer squash are related to healthy blood sugar regulation.  The presence of omega-3 fats in the seeds of summer squash and the presence of anti-inflammaatory carotenoids help provide protection against unwanted inflammation.  The combination of antioxidant and anti-inflammatory nutrients in summer squash is a logical nutrient combination for providing anti-cancer benefits. 

Uses:

Zucchini can be eaten raw, sliced or shredded in a cold salad as well as lightly cooked in hot salads.  More often it is served cooked.  It can be steamed, boiled, grilled, stuffed and baked, barbecued, fried, roasted, or incorporated in  other recipes such as souffles.  It can also be baked into bread.

Zucchini's mild suttle flavor matches well with:

          basil                                                olive oil                                       garlic

          bread crumbs                                   onion                                          lemon

          butter                                              oregano                                      marjoram

          cayene                                            parsley                                      mushrooms

          cheese                                            pesto                                         tarragon

          cilantro                                            pine nuts                                    thyme

          cream                                             rosemary                                    tomatoes

          dill                                                  sage                                          vinegar

          eggplant                                          salmon                                      walnuts

   

So, go ahead.  Get creative!

Eat up!   Enjoy!   I'll show you how. 

Simple but good:

Zucchini Spaghetti with Peas, Pesto and Ricotta

1 medium zucchini, washed 

1 tsp olive oil

1 clove garlic, peeled and finely minced

2 tablespoons basil pesto

1 tablespoon ricotta cheese

1 handfull of fresh or frozen peas

Salt and pepper

Lemon zest and Parmesan cheese to finish

Take a box grater and place it on its side with the largest grating holes facing up.  Cut the ends off the zucchini and grate it long ways to produce ribbons. 

Heat a skillet with the olive oil and gently fry the zucchini with the garlic until slightly tender.   Stir in the peas, pesto, and ricotta.  Stir until coated.  Season with salt and pepper.  Transfer to a plate and garnish with lemon zest and Parmesan cheese. 

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Thyme

Thyme:

About:

Thyme is am evergreen herb with culinary, medicinal, and ordinary uses.  The most common variety is "Thymus vulgaris".  Thyme is of the same genus as the mint family and a relative of the orjano genus Origanin.  There are about 60 different varieties of thyme including French (common) thyme, lemon thyme, orange thyme, and silver thyme.  Fresh thyme is commonly sold in bunches of sprigs.  A sprig is a single stem. 

History:

Ancient Egyptians used thyme for embalming.  The ancient Greeks used it in their baths and burned it as an incense in their temples, believing it was a source of courage.  The spread of thyme throughout Europe was thought to be due to the Romans, as they used it to purify their rooms and to give an aromatic flavor to cheese and liqueurs.  In the European middle ages the herb was placed beneath pillows to aid sleep and ward off nightmares.  During this period women would give knights and warriors gifts that included thyme leaves, as they were believed to bring courage to the bearer.  Thyme was also used as incense and placed in coffins during funerals, as it was supposed to assure passage into the next life.  

My Story:

My first introduction to thyme was in my maternal grandmother's kitchen.  When I was small we lived upstairs from her and my grandfather in a three story house in Brooklyn, New York.  I would often go down stairs and spend time with them.  Well, she pronounced thyme with the soft "th" sound, as in "thank", which of course is incorrect.  Every time I use thyme I think of her. 

Nutrition:

Thyme is an excellent source of vitamin C and a very good source of vitamin A, and a good source of iron, manganese, copper, and dietary fiber.

Health Benefits:   

Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis , and chest congestion.  Thyme also contains a variety of flavonoids, which increase its anti-oxidant capacity and combined with its status as a good source of manganese give thyme a high standing on the list of anti-oxidant foods.  The volatile oil components of thyme have also been shown to have antimicrobial activity against a host of different bacteria and fungi.  For thousands of years herbs and spices have been used to help preserve foods and protect them from microbial contamination, now research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated food.  Adding fresh thyme and/or basil to your next vinaigrette will not only enhance its flavor of your fresh greens, but will help to ensure they are safe to eat.

Season:  

Both fresh and dried thyme are available in your local supermarket throughout the year.      

Selecting and Storing:   

Select sprigs of thyme with fresh green leaves with no traces of black.  Store in the refrigerator  unwashed loosely wrapped in an unsealed plastic bag.

Using:      

Use thyme on poultry and fish, and in stuffing.  Whole sprigs can be placed in the cavity of poultry before the bird is put in the oven for roasting - either alone or combined with other aromatics such as celery, onion, and parsley (remove before serving).

So..... Eat up!  Enjoy!  I'll show you how.

Enjoying Thyme:

1. Add thyme to your favorite pasta sauce    
2. Add to omelets and scrambled eggs  
3. Season hearty beans such as kidney beans, pinto beans and black beans with thyme
4. Place sprigs of thyme on top of the fish and in the poaching liquid when poaching fish 
5. Season soups and stock by adding fresh thyme

                                                                                                                                                                                                               

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Foods That Help You Live Longer

Foods That Help You Live Longer:

These are Foods that are scientifically proven to help you live longer and healthier lives.  The information is from a video posted by Chiropractor Dr. Alan Mandell.

The foods listed foods are anti-inflammatory, high in antioxidants, high in fiber, and also high in Omega 3 fatty acids.  I believe you should include as many of these foods as you can in your diet for a longer and healthier life.  I have included links to posts from this blog next to most of the foods. 

1.  Leafy Greens (spinach, kale, arugula) 

https://fruitandveggiesense.blogspot.com/searchq=spinach   https://fruitandveggiesense.blogspot.com/search?q=kale

https://fruitandveggiesense.blogspot.com/search?q=arugala

2.  Extra Virgin Olive Oil

3.  Walnuts

4.  Avocados   https://fruitandveggiesense.blogspot.com/search?q=avocado

5.  Chia Seeds  https://fruitandveggiesense.blogspot.com/search?q=chia+seeds

6.  Oatmeal  https://fruitandveggiesense.blogspot.com/search?q=oatmeal

7.  Bell Peppers  https://fruitandveggiesense.blogspot.com/search?q=bell+peppers

8.  Blueberries  https://fruitandveggiesense.blogspot.com/search?q=blueberries

9.  Apples  https://fruitandveggiesense.blogspot.com/search?q=apples

10.  Hot Peppers

11.  Salmon

12.  Dark Chocolate (more than 75% cacao) https://fruitandveggiesense.blogspot.com/search?q=chocolate

13.  Coffee  https://fruitandveggiesense.blogspot.com/search?q=coffee

14.  Basil and Mint  https://fruitandveggiesense.blogspot.com/search?q=basil

                          https://fruitandveggiesense.blogspot.com/search?q=mint

15.  Green Tea  https://fruitandveggiesense.blogspot.com/search?q=green+tea

16.  Sweet Potatoes https://fruitandveggiesense.blogspot.com/search?q=sweet+potatoes

17.  Garlic  https://fruitandveggiesense.blogspot.com/search?q=garlic

18.  Yogurt  

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Onions Revisited

Onions Revisited:

About:

The onion (Allium cepa) also known as the bulb onion or common onion is used as a vegetable and enjoyed around the world.  While native to central Asia and the Middle East, it is cultivated  around the world.  Common onions are normally available in three colors: yellow, red, and white.  Yellow onions, also called brown onions, are full-flavored and are the onions of choice for everyday use.  Red onions are a good choice to liven a dish with color.  They are also used for grilling, char-broiling, and roasting.  White onions have a golden color when cooked and a particularly sweet flavor when sautéed. .  White onions are traditionally used in Mexican cooking.  The large mature onion bulb is the most eaten, but also can be eaten in immature stages.  Young plants harvested before bulbing occurs are used as scallions (green onions).  Sulphuric compounds in onions are released when the onion is cut bringing tears to your eyes.  To reduce this effect you can chill the onions beforehand and cut the root end last.  Another strategy is to cut the onions under running water.   Eating parsley helps to reduce onion breath.

History:

  The onion has been in cultivation for at least 7,000 years.   In ancient Greece athletes ate large quantities of onions because it was believed to lighten the balance of the blood.   Roman gladiators were rubbed down with onions to firm up their muscles.  Doctors were known to prescribe onions to facilitate bowel movements and erections., and to relieve headaches, coughs, snakebite and hair loss.   Today the consumption of onions has risen over 70% in the last two decades.   In the U.S. the per capita consumption of onions in 2009 was 20 pounds.

My Story:

One of the first jobs I did in the grocery store was separating the onions from their loose skins.   The onions came loose in fifty pound bags and there were always a lot of loose skins in the bag .  I would dump the bag into a box and then take each onion separately, remove any loose skin,  and put it in another box, so they were ready to go on display.  It always amazed me how dirty my hands would get from dirt and yellow staining.   Many years later one supermarket chain I worked for  insisted that we peel the onion "down to the shine" , so it would look better on display.   They cut that out, though,  when they figured out it was making the onions deteriorate faster.

Uses:

Onions can be baked, boiled, braised, fried, roasted, sautéed, or eaten raw in salads.  They are an integral part of many recipes.   Onions are available fresh, frozen, canned, caramelized, pickled, and chopped.

Health Benefits:

Onions are high in vitamin C, B6, folic acid, and are a good source of dietary fiber.   Onions contain phenols and flavonoids that have potential anti-inflammatory, anti-cholesterol, anti-cancer, and antioxidant properties.  They vary in antioxidant content by variety with shallots having the highest amount and Vidalia the lowest.   Flavonoids in onions tend to be more concentrated in the outer layers of flesh.  Peel off as little as possible of the edible portion.   Most onion varieties are 89% water.

Selecting and Storing:

Choose onions that are clean, well shaped, have no opening at the neck, and feature crisp dry outer skin.  Avoid those that are sprouting or have signs of mold.  Cooking onions and sweet onions are better stored at room temperature.   Cooking onions have a shelf life of 3 - 4 weeks.  For sweet onions it is 1 - 2 weeks.   Sweet onions have a greater water and sugar content that reduces their shelf life.  Sweet onions can be stored in the refrigerator for about a month.  Scallions or green onions should also be refrigerated.  

So...... Don't cry! (Couldn't help it!)     Eat up, Enjoy!  I'll show you how.

Simple but good:   

Onion Rings:

Canola oil for frying
1 tsp. garlic powder
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. ground black pepper
1/4 tsp. salt
1 cup all purpose flour
1/2 cup cornmeal
3 large yellow onions sliced into thin rounds

Heat oil in a deep frying pan (350 degrees).  Mix together garlic powder, basil, oregano, black pepper, and salt in a small bowl.   Whisk together flour and cornmeal in a medium bowl.  Toss onion rings in flour to coat.  Deep fry onions in two batches until crispy and lightly golden.  Drain on paper towel.  Add a large pinch of spice mix and toss.

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Corn

Corn:

About:

Corn, also known as "maize" is a large grain plant domesticated by indigenous people of Mesoamerica in prehistoric times.  The leafy stalk produces ears which contain the grain, which are seeds called kernels and are protected with  silk-like threads called corn silk and encased in a husk.   Maize spread to the rest of the world because of its ability to grow in diverse climates.   Maize is the most widely grown grain crop in the Americas. 

History:

The first domestication of maize in Mesoamerica dates back to 9000 - 8000 BC.  The first corn plants only grew small, one inch long and only one per plant, but artificial selection by the indigenous people of the Americas made it to grow several cobs per plant, and usually several inches long each time.  Today corn grows to about 7 - 10 feet in height.  Each plant bears 2 - 6 long husked ears. 

Sugar-rich varieties called "sweet corn" are usually grown for human consumption as kernels .  White field corn varieties are used for animal feed, various corn based human food uses including grinding into corn meal or masa, pressing into corn oil, and fermentation and distillation into alcoholic beverages (bourbon and whiskey) and as chemical feedstock.  

Nutrition:

Maize and corn meal (ground, dried maize) constitute a staple food in many regions of the world.   At 86 calories per 100 g. sugar corn kernels are moderately high in calories compared to other vegetables.  Corn has a high-quality phyto-nutrition profile consisting of dietary fiber, vitamins, and antioxidants.  It also has moderate proportions of minerals.  Corn is a high glycemic index food item limiting its benefits to diabetics.   Corn is a good source of phenolic flavonoid antioxidant ferulic acid which may play a vital role in preventing  cancers, aging, and inflammation in humans.  Corn contains good levels if some valuable B-complex group vitamins such as thiamin, niacin, pantothenic acid, folates, riboflavin, and pyridoxine.  Corn contains  healthy amounts of some important minerals such as zinc, magnesium, copper, iron, and manganese.  Sweet corn is a gluten free food. 

Health Benefits:

You can get health supportive antioxidant benefits from all varieties of corn.   Some phytonutrients in corn may be able to inhibit angiotensin-1 converting enzyme (ACE) and help lower risk of high blood pressure.  The fiber contained in corn helps support the growth of friendly bacteria in the intestines and helps reduce the risk of intestinal problems including colon cancer.   The good fiber content in corn has the ability to provide many B-complex vitamins and its notable protein content would be expected to provide blood sugar benefits.  Consumption of corn in ordinary amounts of 1 - 2 cups has been shown to be associated with better sugar control in both type 1 and type 2 diabetes. 

Varieties:

Corn is available in the market in three color: Yellow, white, and bi-color, which is yellow and white in one ear.  People have their preferences but it is generally said that white is the sweetest.  Actually, the color of corn has little to do with its sweetness.  The main thing is how long it has been off the stalk.  If you can get it from a farm stand, that's your best bet.  The best season for sweet corn is middle to late summer. 

My Story:

In the supermarket we sold  the corn both loose and  packaged.   When we had it loose, I would use my trick I've mentioned before to use a bunch of parsley to sprinkle the loose corn with water to try to keep it from drying out too fast.  Packaging corn was a different story. Packaging corn is labor intensive.  First you have to cut down the husk and then on the top layer of the package we would strip away enough of the husk to expose 2 rows of kernels.  The putting of the corn into a package and wrapping the package was another separate operation.  So, during a sale it was a rush to get the corn ready.  One time to my surprise I found a dead snake in a crate of corn. It was thin and about 12 - 15 inches long.   It never moved so it didn't scare me, but it was unusual and a story to tell.

Selecting & Storing:

Select fresh looking, well formed ears that are firm with light green color and a tight husk. If you push your thumb into a kernel, it should spray out at you.  Once at home use as soon as possible.  Keep inside the refrigerator with husks still on to maintain flavor, taste, and moisture.  If necessary you can keep up to 2 or 3 days. 

Preparing:

To shuck the corn take the ear and with your thumb and forefinger separate about one third of the tassel and pull it with the shuck straight down to the base of the ear.  This will remove the shuck and the silk in one operation.  Do the other two thirds to finish the ear.  To boil the corn bring the water to a boil and drop in the shucked ears.  Bring the water back to a boil and boil for 3 - 4 minutes.  No longer! Overcooking will make the corn tough.  You can break the ears by hand to make them smaller but do not use a knife,.  A knife tends to crush the kernels.  

Using:

• Farm fresh raw milky sweet corn can be eaten as It is without cooking
• The whole corncob may be grilled and served with salt and pepper
• The whole corn cob may be steamed or boiled in salt water and served with butter or oil
• Boiled kernels are an excellent accompaniment in salads, pizza, pasta, risotto, stews, omelets and fried rice.
• Sweet corn soup and chowder are favorite starters in almost all corners of the world

So, eat up. Enjoy! I'll show you how.......................

Simple but Good:                                           

Corn Fritters: 

1 cup grated fresh corn

1 egg, beaten 

1/2 tsp salt

1 tsp sugar

pinch of freshly ground pepper

1/4 cup flour

1 tsp dried basil

1/4 cup unsalted butter or shortening 

confectioner's sugar for sprinkling

In a bowl thoroughly mix the corn, beaten egg, salt, sugar, pepper, flour and basil.

In a large skillet melt butter or shortening.  Drop the corn mixture by tablespoonfuls into the hot butter.  Fry on each side until golden brown.  Remove from skillet and sprinkle with confectioner's sugar.  Serve warm. 

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Honey

Honey:

About:

Honey is a sweet viscous food substance produced by bees and some related insects.  Bees produce honey from the sugary secretions of plants(floral nectar) or other insects through regurgitation, enzymatic activity and water evaporation, and store it in wax structures called honeycombs,  Honey is collected from wild bee colonies, or from hives of domesticated bees, by a practice known as beekeeping. 

Honey gets it sweetness from mono saccharides and glucose, and has about the same relative sweetness as granulated sugar.  Most micro=organisms do not grow in honey, so sealed honey does not spoil even after thousands of years.  Honey contains 64 calories in a typical serving of 1 tablespoon.  It has no significant nutritional value.  

 As of 2014, the world's largest producer of honey was China, followed by Turkey and third the U.S. 

History:

Honey use and production have a long and varied history as an ancient activity as depicted by a cave painting of humans foraging  for honey at least 8000 years ago in Valencia, Spain. Over its history  as a food the main uses of honey are in cooking, baking, desserts, as a spread on bread and as an addition to various beverages such as tea and as a sweetener in some commercial beverages.  Honey barbecue and honey mustard are other common flavors used in sauces.

Shelf life:

The shelf life of honey is due to an enzyme found in the stomach of bees.  Glucose oxidase is mixed by the bees with nectar previously consumed by the bees which creates two by-products: glucosic acid and hydrogen peroxide which are responsible for honey's acidity and ability to suppress bacterial growth.  

Characteristics of Honey:

Most commercially available honey is blended , meaning it is a mixture of two or more honeys differing in floral source, color, flavor, density, or geographic origin.   Adulteration of honey is the addition of other sugars, syrups, or compounds to change its flavor or viscosity, make it cheaper to produce, or increase the fructose content to stave off crystallization.  In the US according to the National Honey Board which is overseen by the USDA,' honey' stipulates a pure product that does not allow for the addition of any other substance including water or other sweeteners.

Most commercially available honey in blended, mean it is a mixture of two or more honeys differing in floral source, color, flavor, density or geographic origin.  

Mono floral honey is made primarily from the nectar of one type of flower.  Different mono floral honeys have a  distinctive flavor and color because of differences between their principle nectar sources.  Typical examples of North  American mono floral honeys are clover, orange blossom, blueberry sage, tupelo, buckwheat, fire weed, mesquite and sour wood. 

Indications of Quality:

High quality honey can be distinguished by fragrance, taste, and consistency.  Ripe, freshly collected high-quality honey at 68 degrees F. should flow from a knife in  a straight stream without beading into separate drops.  After falling down the honey should form into a bead.  In jars fresh honey appear as a pure consistent fluid and should not set into layers. 

A 1980 study found that mixed floral honey from several U.S. regions typically contains:

Fructose.............38.2%

Glucose..............31.3%

Maltose...............07.1%

Sucrose...............01.3%

Water..................17.2%

Higher sugars.....01.5%

Ash.....................00.2%

Other undetermined... 03.2%

Classification by Packaging and Processing:

Crystallized honey: when glucose has spontaneously crystallized from solution.  Also called                                               granulated homey, can be returned to liquid by warming.

Pasteurized honey: heated in a pasteurization process (161 degrees F.) Heat affects appearance                                              (darkens), taste, and fragrance.

Raw honey:   As it exists in the beehive or as obtained by extraction, setting, or straining without                           adding heat.  Raw honey contains some pollen and may contain small particles of wax.
Strained honey: has been passed through a mesh to remove particulate material.
Filtered honey:  filtered to the extent that all or most of the fine particles, pollen, grains, air bubbles,                             or other materials have been removed.
Creamed honey: also called whipped honey, spun honey, churned honey or, honey fondant has been                              processed to control crystallization.
Comb honey: is still in the honeybee's wax comb.

Grades of \Honey:

In the U.S. honey grading is done voluntarily.  Honey is graded on the basis of many factors including water content, flavor and aroma, absence of defects and clarity.  Honey is also graded on the basis of color, though it is not a factor on the grading scale.

Honey is graded A, B, or C. 

 A - is for good normal flavor and aroma, free from caramelized flavor or objectionable flavors from fermentation, smoke, chemicals or other causes.  

B - is for reasonably good flavor and aroma . practically free from caramelized flavor.

C - is for fairly good flavor and aroma , and reasonably free from caramelized flavor.

Medical Uses:

Research into medical uses for honey is ongoing, particularly because of antimicrobial resistance to modern antibiotics.

Wounds and burns - to help healing.

Coughs - for chronic and acute coughs

Other - Honey is useful in controlling side effects of radiation therapy and chemotherapy.

Consumption of honey is sometimes advocated as a treatment for seasonal allergies due to pollen.

Honey contains an antimicrobial peptide effective for certain antibiotic resistant microbes.  Honey has both anti-bacterial and anti-inflammatory properties.

Benefits:

• Natural Energy Booster
• Immunity System Booster
• Brain Booster 
• Remedy for Ailments: cuts and burns, hangovers, sore throats, sleeplessness

Ways to Incorporate Honey in your Diet:

1. Use honey to sweeten your dressings and marinades
2. Stir honey into coffee or tea
3. Drizzle honey on top of toast or pancakes
4. Mix honey into yogurt, cereal, or oatmeal
5. Spread raw honey onto wheat toast and cover with peanut butter.

Eat up.  Enjoy.  I'll show you how.

Simple but Good...........

Baked Honey Mustard Chicken:

6   Boneless, skinless chicken breasts

salt and pepper to taste

1/2 c. honey

1/2 c. prepared mustard

1 tsp dried basil

1 tsp paprika

1/2 tsp dried parsley

Preheat oven to 350 degrees F,

Sprinkle chicken breasts with salt and pepper and place into a 9 in x 13 in baking dish.

In a small bowl combine honey, mustard, basil, paprika, and parsley.  Mix well.  

Pour half of this mixture over the chicken and brush to cover.  Bake in preheated oven for 30 minutes.

Turn chicken pieces over and brush with remaining honey mustard mixture.  Bake for an additional 10 - 15 minutes, or until chicken is no longer pink and the juices run clear.  

Let cool for 10 minutes before serving.